Yoga bucket picture, what kind of exercise is safe and effective after giving birth?
What kind of exercise is safe and effective after delivery?
First of all, pregnant women during pregnancy and post-natal lactation will eat more high-sugar, high-fat and high-protein foods, postpartum weight gain is inevitable. For the sake of slim figure and health, proper postpartum exercise is inevitable. Doing these exercises after delivery is both safe and effective.
1. Abdominal breathing exercise:
Due to the greater physical exertion during delivery, it is advisable to stay in bed as far as possible, and abdominal breathing exercise can be carried out first. Abdominal breathing is conscious breathing training, which requires the ups and downs of the abdominal wall at the same time. The correct breathing method also lays a good foundation for postpartum exercise.
2. Chest exercise:
Specific steps: lie flat, stretch your arms left and right, lift your arms up to your chest with a slow exhale, meet your palms, extend back to your head, and then return to your position with inhalation, repeat for 5 ~ 6 times.
3. Hip lifting exercise
Natural childbirth is likely to strain the pelvic floor muscle, or even cause postpartum stress urinary incontinence. Hip-lifting exercise can promote the blood circulation of the pelvic floor, reduce the tissue injury of the pelvic floor, promote the rehabilitation of the muscles of the pelvic floor, promote uterine involution, prevent and treat uterine prolapse and urinary incontinence.
Lie flat, slowly inhale when drawing in the abdomen and lifting the anus, such as stool, hold your breath, hold your breath until you open your mouth and exhale, and fall on your anus when you exhale. One lift and one loosening is accompanied by one inhalation and one exhalation, each time lasting about 25 seconds, 30 times in a row, one time in the morning and one in the evening.
4. Leg lifting exercise:
Lie flat, raise the right leg as high as possible when exhaling, press the toes down, the knee is not allowed to bend, the angle is visible and the physical condition is gradually increasing, slowly put down when exhaling, do the other leg according to law, and finally the legs can be raised together, repeated 5 times 6 times.
The above actions can be done, long-term adhere to the effect is better, but breast-feeding mothers, half a year is the best time to lose weight, so the editor reminded all mothers and sisters not, weight loss to choose the right time to get twice the result with half the effort!
There are many benefits of postpartum exercise, in addition to strengthening the elasticity and strength of abdominal muscles to release energy, effectively prevent postpartum depression, improve sleep quality, decompression, the most important thing is to lose weight. Changing back to the hot mother's figure before pregnancy is the biggest demand of postpartum mothers.
We suggest that the best time for postpartum exercise is 6 weeks after delivery, because at this time the mother's physical recovery is allowed to do some simple exercise.
So what kind of postpartum sports is safe and effective?
First of all, the exercise intensity can not be too large, moderate intensity exercise is appropriate, the amount of activity can achieve the purpose of increasing heart rate and sweating.
Secondly, the item that can be chosen is aerobic exercise. For example, fast walking, cycling at the same level, swimming and so on.
Third, to control the time of exercise, you can choose to divide 150 minutes into 5 days and 30 minutes per day. Or divide it into several 10 minutes and finish part of it every day, for example, take a 10-minute walk three times a day.
Finally, for those pregnant mothers who are not interested in exercise before birth, the best way to exercise after delivery is to walk, because walking is actually the most common and convenient exercise, the venue is not limited, and it is particularly safe. And the road is a sport with the participation of the whole body. From the point of view of fat reduction and shaping, the more muscles you participate in exercise, the more calories you consume. If you walk correctly, every muscle in the body, big or small, will be involved, which is very helpful for shaping. From the perspective of flexibility, walking depends on the close cooperation of the various joints of the body, so walking can improve the flexibility and stability of your joints and make your body lighter.
Note: during postpartum exercise, if you feel uncomfortable, such as sweating, rapid heartbeat, or even pain, you should stop exercising immediately. And take a short rest.
I hope the above answers can help you!
A large part of female charm is reflected in the figure, often those with concave and convex figure, more attractive, many people after trying a variety of weight loss methods, found that yoga is the most suitable for postpartum weight loss.
The following groups of movements, from the neck, back and waist three aspects to do a demonstration, we can have a choice of practice.
Shovel style, the toes of the feet rotate slightly inward, then straighten the legs and slowly lean the waist forward, the hands straighten the distance between the two arms and the distance between the two feet, palms close to the toes and press on the ground.
In this way, it is easy to have a concave and convex figure, starting with the neck, back and waist. In the soldier style, the soles of the left foot step on the ground, let the work and rest bend slightly, the toes of the right leg push back hard, the hands are straight behind, the five fingers are separated, and the upper body is leaned back while leaning back the head. The whole process should always keep the abdominal muscles tightly together.
Monkey god Hanuman, standing on the yoga mat in the west, then let the left leg take a step forward, the right leg take a big step back, so that the calf and knee of the right leg can be attached to the ground, and the left leg straightens two legs forward and forward to form a straight line, arms on both sides of the body, and then slowly lean the neck back.
If you want to be beautiful, you need not only determination, but also patience. These yoga movements are not particularly tiring, but practitioners are required to remember to practice every day and be standard in order to be effective.