Postpartum exercise should follow the principle of step by step, according to one's ability, starting with light exercise, and slightly intensive exercise should be arranged after 42 days after delivery, preferably with the permission of the doctor. So, here is a fitness training plan for postpartum recovery that I will share with you. Welcome to read the reference.
So what are the postpartum exercises?
First, postpartum physical weakness, postpartum exercise should be gradual, do not be eager for quick success, first carry out soothing movements, and gradually increase the amount and intensity of exercise.
Second, within one month after delivery, indoor exercise is the main exercise, and then outdoor exercise time can be gradually extended.
Third, indoor aerobics can obviously promote the recovery of postpartum constitution, organs, especially reproductive system. Exercise can be started 24 hours after delivery, twice a day, each time 10 minutes.
1. Breathing exercise: lie on your back, put your hands on your sides, expand your chest and abdomen when inhaling, slowly lift your arms to the bed, and retract your arms and chest muscles when exhaling.
2. Head-up movement: Lie on your back, support your head with your hands, and use the contraction force of abdominal muscles to bend your neck forward so that it touches your chest. Repeat several times.
3, leg flexion exercise: supine position, arms placed on the side, legs folded, so that the thigh is as close as possible to the waist, and then recovered.
4. Anal contraction movement: Lie on your back and bend your knees, lift your hips rhythmically, simulate anal contraction movement after defecation, and train pelvic muscle function.
5, supine knee flexion exercise: supine, arms bent under the head, legs bent down, flat, rhythmic exercise. This kind of exercise usually starts on postpartum 10 day, which can prevent the uterus from retrogression.
Precautions for postpartum fitness exercise:
First, arrange three meals reasonably.
Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, they are reserved for Chinese food and dinner.
You can eat something light, and vegetables should be the majority.
Second, stand for half an hour after dinner.
In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. that
In fact, you can stand for at least half an hour after a full meal, which can not only avoid the trouble of fat accumulation on your stomach, but also save makeup afterwards.
Third, fast for 5 hours before going to bed.
[Other details about diet]:
1. Have a good breakfast, a full lunch and a small dinner.
2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products.
3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup.
Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods.
5. Choose troublesome food, such as chicken with bones is better than diced chicken.
6. Chew food at least 10? 20 times before swallowing.
7. Never force yourself to eat when you are eight points full.
8. Brush your teeth or rinse your mouth immediately after meals, eat more apples and drink more water.
9. Try to avoid eating snacks, especially when watching TV.
10. When you feel hungry, it is better to eat something first than to fight against muscle hunger.
;