Postpartum weight loss, is a great task of new mothers.After pregnancy and childbirth body test, a lot of mother's priority is to recover as soon as possible before the pregnancy and graceful posture.However, because the new mother's special physical condition, exercise also had many "special attention", here, tell you after three months, you how to safely lose weight?
Postpartum, in addition to gain weight, many mothers getting flabby waist, abdomen, buttocks, and to restore the original beautiful body is every young mother's wish, to exercise as early as possible, of course, can make the related muscle group as soon as possible to restore elasticity, and restore body strong and handsome.But postpartum weight loss should pay attention to methods, let trainer to take us into the first 90 days the movement of life.
After four days: special period, simple movement
Day 1
Feeling: very soft, tired, no energy, no wound.
The neck practice
Lie on your back to relax the body, keep the body upright, feel the spine.Breathe in lifting the chin up, exhale bend jaw down.Breathe in turn head to the left, out of head back to the middle, to inhale and exhale moves to the right.Breathe in the curve to the left in the head, out reduction, and then breathe in and out movement to the right.Repetitions, feel the neck to relax, stretch is advisable.(remember: do not rotate, cyclotron)
Shoulder exercises
Shoulder flat relax the body, the body neutral position, feel the spine.Breathe in cyclotron side shoulder, out in the opposite direction, in the process of action arms motionless, just the movement of the shoulder joint.
The second day
Feeling: slightly, the wound began to heal.In addition to the first day of postpartum movement about the head and shoulders, add the following three kinds of sports.
Pelvic floor muscle exercise: inhale to mention its neighbour muscles to tighten the anus, vagina, breath to relax.(minimal movement range, should not have pain.Arm exercise: lie low is to relax the body, the body neutral position, feel the spine.Exhale arm can not move to elbow for axial forearm flexion upward.Suction arm down.
Neutral leg exercises: lie low is to relax the body, body, feel the spine.Breathe in legs slowly sliding to hip direction, out put down the leg.(movement range and small, should not have pain.)3 ~ 4 days,
Feeling: recover gradually, physical level gradually improve.Before continuing in the head, shoulder, pelvic floor muscles, arms and leg movement, the number can increase appropriately, according to their fitness level, should not have pain.
90 days postpartum and unusual sport Shoulder exercises
Training purpose: to increase the stability of the shoulder
1. The applicable time: 15 ~ 30 days postpartum, 1 ~ 3 months.
Lie on your back to relax the body, keep your body upright, double pedal elastic belt, holding on both ends of the elastic belt, with your hands will stretch with straightening, feel the spine stretch, tighten up the abdomen.
2. The applicable time: 1 ~ 3 months.
Time: 3. Apply after 1 month.
Lie on your back to relax the body, keep your body upright, holding the larry take par (width slightly wide) breathe in spinal stretch.
Exhale to elastic belt on both sides to spin, inspiratory restore.The arm exercises
Practice purpose: to improve the arm strength, improve the arm back muscle relaxation phenomenon, body shape training.
Time: 4. Apply after 15 to 30 days, 1 ~ 3 months.
The feet step on the elastic belt in the middle part, and shoulder are the same as wide, both hands hold on both ends of the elastic belt, exhale, arms slightly bent upwards, big arms perpendicular to the ground to the body;Strength, forearm tightening, slowly to the chest at the elbow for axial movement of forearm, inspiratory restore.
5. The applicable time: 1 ~ 3 months.Left foot in the middle of the elastic belt, right leg into lunges, tighten up the abdomen, the big arm clip on both sides of the head, the hands hold on both ends of the elastic belt, with elbow axis, inspiratory, to the head after forearm, exhale forearm straight up as far as possible.
Chest exercises
Purpose of exercise: adds some muscle strength, the development of the chest.
6. Applicable time: 15 ~ 30 days postpartum, 1 ~ 3 months.
Sit straight body, tighten up the abdomen, shoulders down adduction, forearm raise parallel to the ground, breathe in, his hand clenched to resist coaches or the palm of the husband, exhale, straight forward.
Time: 7. Apply after 15 to 30 days.
Lie low is relax, feel the spine stretch, tighten up the abdomen, legs off a punch distance between parallel, arms crossed in the head after (this is in order to hold the weight of the head, not the hand hard to raise the body).Exhale chest up, feel abdominal muscle tension, inhaling keep and tighten up the abdomen, slowly exhale in to put down the body, make the spine feel tall movement.8. The applicable time: 1 ~ 2 months.
Lie on your back with both arms relax on your side, to breathe in the legs, exhale one leg unbend if feel waist pain, a mat in the waist down.
9. Applicable time: 2 ~ 3 months.
Lie on your back to relax, open your arms straight, tighten up the abdomen, legs knee, calf remain parallel to the ground, breathe in hip drive the legs to the side, pay attention to the shoulder joint don't leave the mat, exhale with abdominal muscle force to restore it.The waist exercises
Exercise objective: increase the core muscles, enhances the stability of the body, restore the core strength, the shaping strengthening exercises.
Time: 10. Apply postpartum 15 ~ 30 days, 1 ~ 3 months.
Used for postpartum 15 ~ 30 days, 1 ~ 3 months.Stand straight body, tighten up the abdomen, legs and hips are the same as wide, on the elastic band left side, right hand holding the other end of the elastic belt, exhale buckling to the left in the body, breathe in the body to recover, buckling in the other side.Leg exercises
Purpose of exercise: restore the female pelvis the neighboring muscle tissue, increases the strength of inner thighs, tibialis anterior muscle, the function to restore the thigh, shaping training
Time: 11. Apply postpartum 15 ~ 30 days, 1 ~ 3 months.
Lie on your back to relax the body, feel the spine stretch, tighten up the abdomen, leg slightly, suction foot leg up and into a 90 - degree Angle with the ground, breathe out straight foot is not on the ground contact.
Time: 12. Apply after 15 to 30 days, 1 ~ 3 months.
Sit straight body, tighten up the abdomen, shoulders down adduction, forcibly exhale thigh clamp and tighten hip, breathe in slowly relax.If you want to increase the difficulty, replace the big penalty practice like volleyball, football.13. Applicable time: 15 ~ 30 days postpartum, 1 ~ 3 months.
Sit straight body, tighten up the abdomen, shoulders down adduction, exhale for knee joint shaft leg lift, toe hook best straight, breathe in slowly down.Hip practice
Practice purpose: to improve the body trunk stability, increase the hip muscle strength, body shape training.
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