Postpartum mothers are very concerned about the topic of weight loss. So what are the postpartum exercises?
1. Postpartum physical weakness, postpartum exercise should be done step by step, and you should not rush for quick success. Start with soothing exercises, and gradually increase the intensity and volume of exercise.
2. Within one month after delivery, indoor exercise should be the main focus, and then the outdoor exercise time can be gradually extended.
3. Indoor aerobics has a significant effect on promoting postpartum physical recovery and the recovery of various organs, especially the reproductive system. You can start exercising 24 hours after delivery, twice a day for 10 minutes each time.
1. Breathing exercises: Lie on your back with your hands on both sides of your body. When you inhale, expand your chest and contract your abdomen. Slowly raise your arms to the head of the bed. When you exhale, your arms and chest muscles will recover.
2. Head-up exercise: Lie on your back, support your head with both hands, and use the contraction of your abdominal muscles to bend your neck forward so that your neck touches your chest. Repeat several times.
3. Leg bending exercise: Lie on your back, place your arms by your side, bend your legs, try to bring your thighs as close to your waist as possible, and then return to the original position.
4. Anal contraction exercise: Lie on your back and bend your knees, raise your hips rhythmically, and do anal contraction exercises to simulate defecation to train the function of the pelvic muscles.
5. Supine knee bending exercise: Lie on your back, bend your arms under your head, bend your legs downward, keep them flat, and perform rhythmic movements. This exercise is usually started 10 days after delivery to prevent uterine retroversion.
1. Arrange three meals reasonably
For breakfast, only eat high-fiber cereal and low-fat milk, which not only helps with defecation, but is also very nutritious and healthy. As for meat and seafood, leave them for lunch and dinner
You can eat something light, with vegetables accounting for the majority.
2. Stand for half an hour after meals
In fact, the biggest reason why women gain weight is negligence. Because they are busy with work and study, they have no time to reasonably arrange their lives and arrange their own diet and daily life. its
It is true that you can stand for at least half an hour after eating a full meal. This can not only avoid the trouble of fat accumulation on the belly, but also save the need to make up for it afterwards.
3. Fasting 5 hours before going to bed
[Other details about diet]:
1. Eat a good breakfast, a full lunch, and a small dinner.
2. Replace staple foods with coarse foods, such as brown rice and whole wheat products.
3.The taste should be as light as possible and add less seasonings such as salt, soy sauce or tomato sauce.
4. Drink a bowl of soup or a cup of boiling water first, and then start with your favorite foods.
!5. Choose more troublesome food, such as chicken with bones is better than diced chicken.
6. Chew food at least 10 to 20 times before swallowing.
7. Never force yourself to eat again after you are eighty percent full.
8. After eating, brush your teeth or rinse your mouth immediately, eat more apples and drink more water.
9. Try to avoid snacking, especially while watching TV.
10. When you feel hungry, it is better to eat something small first than to endure hunger.
[Weight loss drugs]:
There are many weight loss pills on the market, and they are also the most commonly used for weight loss now. Choose one that has no side effects and has good weight loss results. Muscle.com recommends using sports brand L-carnitine, and never use off-brand L-carnitine (Dashenhe contains drug ingredients with side effects).
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MuscleNet Tip: L-carnitine must be consumed in conjunction with the Postpartum Weight Loss Plan to have obvious effects.