Postpartum waist abdomen to teach you two or three

Or lactation after giving birth, new mother began to worry about their body image: the chest sagging, lumbar abdomen flesh, with thick thighs.Many women are eager to restore body, but don't know to choose safe and effective forms of exercise.Now we are told how new mother healthy effective weight loss.

After 6 months is to control the weight of the golden age
Did Zhou Jing jing said, postpartum weight loss in time, and weight gain have a lot of contact in the future.6 months postpartum is the golden age of weight control, if after 6 months to restore to the weight before pregnancy, is 8 to 10 years later, rose by an average of 2.4 kg weight;If the postpartum weight can't drop, the 8 to 10 years later, the average gain weight 8.3 kg.
Maternal after giving birth, limited by physical condition and recovery, into fitness training is best after two to three months after the production, or to listen to the doctor advice.

The maternal health should be the principle of combining with aerobic exercise and strength training.Aerobic exercise is aimed at fitness, reduce the fat.Sports can choose, in the form of swimming, water aerobics, aerobics, walking, etc.Scientific strength training, can make women as soon as possible to restore the whole body muscle strength, restore slender figure.
Exercise can shape at home
Many new mothers don't have time to often go to the gym, you can choose to exercise at home.For these key parts, the maternal bosom, waist and legs Zhou Jing crystal several methods to exercise at home are introduced respectively.

Breastfeeding and holding the baby, every day is a new mother engaged in one of the important "job".And arm muscle pectoralis major course especially need to practice.In the gym to exercise with small dumbbell bench press, without dumbbells in the home, can be replaced with mineral water, coke bottle.Method is to lie on your back on the ground or on the bed, his arms flat on their sides.In each hand hold a water bottle, straight arm up to his chest, then restore.Repeat up to his chest, then your arms straight back flat, repeat 10 to 12 times.
The leg exercise is important.Back in the gym, can practice sitting legs or hook.If in the home, also can both hands hold the wall, or chairs, tables, etc., the waist straight, slowly sit down, until the thigh and flat on the ground.As far as possible with leg strength, then lift.12-15 times every time training.The campaign began, can reduce the number.

In addition, the leg strength exercise can also use the method of clamp put a rubber ball.Two legs adduction, grip the rubber ball to let go, and the quilt can be used in place of the without a rubber ball.The most prominent problem of waist and abdomen.When exercising the waist, lie on your back on the ground or on the bed.Hands horizontally, on both sides, legs bend flexion 90 degrees, slowly rise to the waist and abdomen, until his knees, thighs and lower abdomen in the same plane.Then slowly down.At first, every time do 10 times, later can slowly according to the physical situation.

 Nursing before the movement
The beginning of new mother recovery exercise time according to the amount of physical condition.Don't rush, once the physical discomfort, should immediately stop.In addition, maternal joint instability.Stretching, to avoid excessive action lead to injury.Before motion, maternal requirements like normal fitness, do 5-10 minutes of warm-up exercises first.Such as jogging, aerobic bike or multi, etc.As for strength training, request for 20 minutes a week, according to the physical condition, can increase 5 minutes every 2 weeks.
Before motion, maternal had better go to the toilet, so as to avoid abdominal discomfort.Movement to properly in the process of filling water, generally every 15-20 minutes can add 100 ml water.If sweat more, can add some appropriate drinks containing electrolytes.
In addition, maternal best fed children in front of the movement.This is because the exercise, the body will produce large amounts of lactic acid, can affect the quality of milk.If fed children after exercise, it is better to have 3-4 hours.