Six kinds of weight-loss exercises suitable for menstrual period, one week of menstrual period should not be accompanied by pain, and we can also relieve pain, enjoy slimming and achieve beauty through six kinds of weight-loss exercises suitable for menstrual period. Here are six kinds of weight loss exercises suitable for menstruation.
Six kinds of slimming exercises suitable for menstruation 1 1, and walk for 20 ~ 40 minutes.
Even experts who oppose strenuous physical exercise or fitness exercise during physiological period have to agree that walking or walking is the best exercise that can effectively help regulate menstrual discomfort and is not easy to get hurt. No matter before or during menstruation, as long as you can get out of bed and walk around, you might as well put on comfortable sandals, apply sunscreen and go for a walk in the park.
Although a person can't consume too many calories when walking; But when there is a cool and comfortable wind blowing in the evening, take your other half, baby or dog for a walk together, and your mood will not only become pleasant quietly, but also feel full of body and mind because of exercise!
2, jogging 15 ~ 30 minutes
If you want to go jogging, don't hesitate to run! Many sports science studies have confirmed that running can really activate the brain and produce endorphins, which are chemicals that can improve mood. So, if you are depressed because of your physiological period, put on headphones and let music accompany your jogging time!
It is particularly important to note that in addition to your menstrual blood, water and electrolytes will also be lost due to jogging; Remind you, remember to replenish enough water before running, jogging and after running, so as not to make your body run out of energy at an accelerated pace, but become tired and weak after running.
3. Yoga 10 ~ 20 minutes
Generally speaking, the yoga movements suitable for women in physiological period vary from person to person; The maturity of skills and the softness of the body are also related to whether you are qualified for a specific yoga movement. In addition to not recommending you to do handstands, some yoga moves can really help you relieve pelvic muscles and relieve the back pain caused by menstruation. If you are not so familiar with yoga, start with a simple yoga wreath!
1. Keep your back straight, squat your feet on the yoga mat, open your knees, separate your feet to the sides, and try to keep your heels flat on the same level. Imagine yourself as a frog with open feet, with both hands naturally on the ground in front of your chest.
2. Then extend your fingertips backwards, palms up, and extend to your left and right feet respectively.
3. Inhale, lean forward slightly and keep balance. Hands through ankles, fingertips touching heels. Keep your feet balanced and open, keep your head slightly low, and exhale slowly.
4, aerobic dance 30~ 45 minutes.
Hey, the physiological period is coming. Is that crazy elf in your heart particularly restless and wants to be liberated but doesn't know how to solve it? Honey, we totally understand. Now, let's dance aerobic dance, which is the perfect exercise to release your madness!
Because the rhythmic gymnastics teacher is usually very lively and the way of class is very relaxed and interesting, I believe you will soon be able to divert your attention and get rid of depression easily! Even better, aerobic dance with proper intensity can not only consume a lot of calories, but also relieve edema for you; In addition, sweating can speed up metabolism and make the body achieve deeper detoxification. After rhythmic gymnastics, you almost forgot that your "good friend" is still waiting for you at home! Of course, you should remember to replenish water in time.
5. Dance to see the mood.
Dancing with big moves doesn't sound like a feasible thing during the physiological period; But if your situation is not too bad, dancing can actually help you improve your heart and lung function and promote blood circulation, but it can make menstrual blood flow smoother. And have you ever found that dancing is actually the least like sports; Looking at yourself in the mirror, who has rhythm, who is energetic and who is neat, have you forgotten that you are still in the pain of your physiological period?
Dancing can not only show your charm and affirm yourself, but also make your body feel weak and tired. After dancing, you can make your whole person look brand-new and reproduce your happy and carefree self! In addition, dancing at night can make you feel more relaxed and make the whole person look particularly attractive than during the day. Now, just choose your favorite dance music and dance together!
Reminder: Be sure to warm up thoroughly before dancing, and do proper exercise after dancing to prevent physical strain!
6. Lie down, but don't forget to breathe.
If you are a super lazy girl, take advantage of the rest time of watching TV at home and do some lying-down actions during the advertising time to completely relax your body and help your bones and muscles do a big stretch.
1, let the whole person lie face down on the ground (if the floor is too cold, remember to lay a blanket before lying down)
2. Wrap your arms and elbows around your lower chest.
3. Lift your body with the strength of your arms and toes, stay for a few seconds, and then put it down.
The seemingly fun' get down' exercise is a high-intensity whole-body exercise aimed at the physiological period. First of all, try to keep your body up until the end of an advertisement, and then gradually stretch it to a complete advertising time. You will be surprised to find that you have consumed more than 300 calories in this seemingly short advertising time! Do it a few times more, and your abdominal spasm will also be improved.
Besides these six sports suitable for physiological period, such as shooting at high altitude, playing Tai Ji Chuan, slow swimming and slow ice frying are also very good choices. As long as the time is not too long, there is no danger of injury. Until the 3rd-4th day of the physiological period, after the menstrual flow starts to decrease, you can extend or increase the amount of exercise as appropriate.
6 kinds of slimming exercises suitable for menstrual period, and 2 6 kinds of slimming exercises suitable for menstrual period.
1. Walking is the easiest way to lose weight. Walking for about 30 minutes every day has a certain effect on losing weight. This method can also be carried out during the female physiological period, which has no harm to women's health. Walking every day can also improve people's mood, relax people's mood and make people feel happy.
2, jogging is also a kind of menstrual weight loss exercise that can be carried out. Jogging weight loss is scientifically studied. In the process of jogging, you should pay attention to replenishing water, otherwise it will lead to serious physical injury due to menstrual water loss. Jogging time should not be too long, about 30 minutes is more appropriate.
Yoga is now women's favorite exercise to lose weight. It can not only achieve the effect of losing weight, but also improve the coordination of the body and make women look more temperament. Moreover, this exercise belongs to aerobic exercise and can also be carried out during menstruation. Some movements are impossible in yoga activities, such as handstand and other large-scale movements. Therefore, it is relatively simple to choose yoga practice during this period, and each practice lasts about 15 minutes.
4, aerobic exercise, physiological period, people's emotions will fluctuate greatly. Doing some aerobic exercise at this time can adjust people's mood very well, so doing some aerobic exercise at this time is the best way to lose weight and adjust mood. The best way is aerobic exercise such as rhythmic gymnastics.
Dancing can not only make female friends' bodies more harmonious, but also promote blood circulation and make menstrual bleeding smoother. Dancing also plays a role in losing weight. Therefore, it is beneficial to the body and increases the charm of women. However, you must warm up before dancing, or your body will be damaged.
6. Another exercise for women to lose weight during the physiological period is squatting on the ground. This sport is suitable for lazy women. When squatting, they support some stretching exercises with elbows and arms. Although this amount of exercise is relatively small, it is still effective during menstruation.
Pay attention to the following points during menstruation:
1, keep warm.
Be sure to keep warm these days, especially when the weather is cold, especially in rainy and snowy weather. If there is a black lump when you come to see your "big aunt", it means that you may catch a cold inadvertently, so you should pay attention to keeping warm and conditioning. You can stay in bed. When the "big aunt" arrives, the abdominal pain is unbearable. You must stay in bed and put a warm water bag in your lower abdomen, which will obviously relieve the abdominal pain.
Step 2 drink brown sugar water
Brown sugar is a kind of hot food, which can not only replenish blood lost in the body, but also warm your body and effectively relieve abdominal pain. You can also eat walnuts, pine nuts and soybeans. Soybean isoflavone has phytoestrogenic activity, which is similar to estrogen produced in vivo in structure. You can also take Jin Chaoan. The soybean concentrate contains phytoestrogens, which can balance the hormone level in the body.
3, should not be overworked
If there is nothing particularly important, try to relax yourself, especially don't overwork, because the body's resistance and immunity have obviously decreased in those days. If you are overworked, you may have other problems and even cause low back pain or abdominal pain.
4. Pay attention to fasting
Be careful not to eat some food during menstruation. Besides cold dishes, be careful not to eat chocolate, coffee, tea, cola, etc. These foods will aggravate abdominal pain.
Try not to wash your hair.
Try not to wash your hair during menstruation, because water will enter the body through the capillaries in your head. After washing your hair, it will not dry immediately, and you will catch cold unconsciously, which is not suitable for relieving abdominal pain. Even if you have to wash it, dry it with a hair dryer as soon as possible and keep warm.
Six kinds of weight loss exercises suitable for menstrual period 3. 1.6 kinds of slimming exercises suitable for menstrual period.
1, walk slowly for 20-40 minutes;
2. Jogging 15-30 minutes;
3. aerobic dance for 30-45 minutes;
4, yoga 10-20 minutes Generally speaking, yoga movements suitable for women's physiological period vary from person to person;
5. Tai Chi Chuan;
6. Throw the ball in place. These are all weight-loss exercises suitable for menstrual cramps. There are many exercises that are also suitable for menstrual activities. As long as it is not strenuous exercise during menstrual cramps, other appropriate exercise is ok. This is good for weight loss and health, and will not affect menstrual cramps.
Second, menstrual exercise precautions
1, during menstruation, you should choose some soothing exercise. For some intense exercise, you must not do it, otherwise it will do harm to your body, and you should pay attention to your diet and not eat cold food.
2. Although swimming can lose weight, it is absolutely forbidden to swim during menstruation, because at this time, women's bodies are in an undefended weak state, which can easily lead to the invasion of various bacteria, and the uterus is also in a special state. Swimming will increase the probability of uterine cavity infection.
Generally speaking, menstrual period is a special period for women. At this time, many activities of women should be stopped, especially the exercise of losing weight. Of course, there are six kinds of slimming exercises suitable for menstrual period. When you lose weight during menstruation, you must take protective measures, pay attention to replenish water, and avoid menstrual injuries caused by exercise.
Although moderate exercise can really make people feel better and help relieve menstrual pain, you should not do strenuous exercise, especially to avoid putting pressure on the abdominal cavity or raising your legs too high. Do some moderate and relaxing exercise properly. And at this time, the physical strength of the sister papers will be weakened, and it is easier to feel tired. Parents also need to pay more attention to rest, keep enough sleep and increase their physical strength.
Tips
1, appropriately reduce the amount of exercise, and it is best to take part in some sports that you usually practice frequently.
2. Shorten the exercise time and slow down the speed, thus reducing the amount of exercise and relaxing the muscles.
3. Avoid taking part in violent and violent vibration. It is best not to do long jump, high jump, 100-meter race and other sports during menstruation, and it is also not appropriate to do push-ups and dumbbells that will increase abdominal pressure to prevent excessive bleeding during menstruation or change the position of the uterus.