After cesarean section weight loss gymnastics 1. sunward.
Function: can strengthen the pelvic floor muscle groups, repair the birth canal, so that the birth canal to restore elasticity.
The essentials of the action: knees together, hips sitting between the legs and feet, hands together in front of the chest, thumbs interlocked. Inhale with arms up and exhale to restore. Repeat once, then relax.
2. Spinal rotation pose.
Effects: make the wound after cesarean section more dense contraction, restore the elasticity of the abdomen, sculpt the waist and abdomen line.
The essentials of the action: bend your knees, keep your feet as close to the ground as possible, raise your arms parallel to the ground, rotate your body to the right when you inhale, then restore and rotate your body in the opposite direction when you exhale, restore when you inhale, relax when you exhale, and straighten your legs.
3. Tiger pose.
Role: stretch the waist and legs, flexible spine joints, massage the abdominal organs.
The essentials of the action: kneeling as a four-legged stool, adjust your breathing, pedal backward out of the right leg, and at the same time chest up, pay attention to not shrugging, then exhale low, contraction of the right knee, the back of the foot as far as possible do not touch the mat, the tip of the nose as far as possible to go to the left knee. Practice once in the opposite direction, be careful not to bend the knee, slowly restore and relax as you exhale.
4. Boat pose.
Role: can be strong hips, lengthen the ligaments at the back of the legs, massage the abdomen, help postpartum rehabilitation.
The main points of the action: inhale, the body slightly backward, to help the body lift. Raise your arms parallel to the ground and feel a great tension in your belly. Then inhale and slowly restore, exhale and relax.
5. Full Locust Pose.
Effects: nourishes and beautifies the back, massages the abdominal organs and beautifies the shape of the buttocks.
The essentials of the action: lie down, chin on the ground, hands behind the body cross fists together, then inhale to extend the arms, while gradually lifting the head, shoulders and chest, shoulder blades touch each other as much as possible, inhale slowly restore, exhale and relax.
6. Meditation relaxation.
Effect: A deep state of relaxation, you can get inner stillness, and then experience a sense of peace and tranquility, like charging the mind, helps to renew the spirit and restore prenatal vitality.
The essentials of the action: lie on your back, feet apart and shoulder-width apart, palms up, close your eyes, adjust your breathing to be deep, even, slow, fine, long, and observe your breath, and exhale and inhale more than one cycle. At this time, forget all the troubles in life, imagine the joyful mood, longing for a pleasant scene, imagine lying in a beautiful garden, and the baby *** with bathing in the warmth of the sun.
How to slim down after delivery 1, postpartum gym. This is very necessary and very effective. Mainly divided into three kinds of drill: thin back drill, lying prone on the mat or bed, two hands forward, and shoulder width, and then the whole upper body lifted to the right to adhere to 3?5 seconds and then put down, and then lifted to the left to adhere to 3?5 seconds and then put down, repeat this, left and right twice to do the end of the counting one, repeat 10?15 times. Then rest for 15 minutes.
Slim waist exercise: mainly to lose waist fat, mainly abdominal touch legs, turn side kicks, air kicks and other three movements.
Slim leg exercise: mainly scissor feet, is lying on the back of the bed, feet up to the mat vertical, and then the air to cross, exchange, so repeated action.
Slim buttocks exercise: lie on your back, then constantly raise and lower your legs.
2, use a postpartum belly band. This helps to stop the muscles from relaxing and can provide some body contouring.
3, reasonable diet. This is also very important, many women in the monthly intake of too much fat and carbohydrates, not only can not lose weight but also gain weight, therefore, it is recommended that new mothers do not eat too much grease, but should eat more green vegetables, but the protein is still to be ingested, because the protein can be formed into collagen, so that the uterus can be quickly recovered. Protein can also make the fat cells smaller and smaller, more protein, fat naturally less, and, protein can make women's skin more firm.
4, reduce the number of meals. Just after giving birth to a baby, in order to breastfeed the baby, usually eat a lot of meals a day, which invariably increases the amount of meals, it is easy to lead to overnutrition, so, learn to reduce the number of meals, of course, the premise is to ensure that the baby enough milk and nutrition.
5, drink more water. Water is a necessary product of metabolism, therefore, want to thin down, must drink more water. Drink more water, the amount of natural diet will be reduced, and drinking water also helps detoxification.
6, if in the breastfeeding period, it is not recommended to use any drugs or health products to lose weight. But if after the breastfeeding period, the weight has not reached the ideal standard, then you can choose those pure plant, safe and healthy weight loss methods to slim down.
What food is good to eat after delivery What is good to eat after delivery Food with more protein
After the birth of a woman, her own body is weak and her resistance is also relatively poor. Therefore, in order to be able to not be troubled by the disease during the postnatal period, the new mother to enhance the resistance has become the most important need for the new mother to be very key issues. Consumption of food with high protein content is very important to strengthen the body's resistance. Therefore, it is recommended that mothers consume fish or other meat as appropriate. These high protein foods are good for the recovery of the mother's body.
Calcium-rich foods
During pregnancy, calcium is needed for the growth and development of the fetus. When a woman gives birth, her body still needs calcium. If the body lacks calcium, then it will make the postnatal new mother of the phenomenon of lumbar pain, and the baby was born after the need to supplement calcium to meet their own growth and development needs, and for the four-month-old baby, the source of the calcium needed are from the postnatal new mother, so if the new mother of the calcium deficiency, then it will be indirectly affected by the baby's growth and development.
What to eat after the postpartum good iron rich food
Women are not pregnant before, due to menstruation will often appear the phenomenon of anemia. During pregnancy, the development of the fetus also requires a large amount of blood supply, and anemia also occurs during pregnancy. After a woman has given birth, anemia is more likely to be aggravated due to excessive blood loss. Therefore, we still need to appropriate supplement some iron to help mothers more blood, relieve the phenomenon of anemia.
What to eat after delivery of food rich in unsaturated fatty acids
Many women are afraid to eat oily substances in order to lose weight. In fact, when the mother is sitting on the moon, she also needs to consume fat appropriately. Fat contains an unsaturated fatty acid, which is good for the development of the central nervous system. Therefore, after maternal consumption, it can improve the quality of breast milk and deliver nutrition to the baby.
Additionally, it is important for new mothers to note that the custom of menstruation is not the same in each place, so the maternal monthly diet will be very different. However, the physiological structure of human beings is the same, and the nutrients they need are also the same. Therefore, there is still a need to maintain a consistent view on the guidance of diet. In some areas, women in labor usually do not pay attention to the combination of staple foods and side dishes, such as only eating some pasta foods, and seldom consume staple foods. For the sake of maternal health, both coarse grains and fine grains are needed for women in labor. We can choose millet or oats for maternal consumption. The combination of staple food and side dishes can ensure that the maternal nutritional supplement is balanced.
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