Proper postpartum exercise:
1. Before 6 weeks after delivery, you can choose very gentle activities, such as walking.
2. After determining that you can start restorative exercise, start with mild low-intensity exercise. Even if you always have the habit of fitness before pregnancy, the first formal exercise after childbirth needs to be very gentle. Because pregnancy puts a lot of pressure on the muscles of the buttocks and pelvic floor, and the amount of exercise is reduced during this period, it is necessary to exercise step by step to restore your previous strength.
3. After a period of recovery exercise and feeling good, you can start aerobic exercise 2-3 months after delivery, but the starting range should not be too high. Premature high-intensity exercise may cause complications.
Extended data
body-building
1 shopping.
Actually, shopping is a good aerobic exercise. As little as one or two hours, as much as three or four hours, so that continuous walking can increase leg strength and consume excess calories in the body. According to a survey, women walk no less than 7000 steps on average in the process of shopping every week, which will consume about 385 calories. Therefore, shopping more is also a good way to lose weight.
2. Running.
Running may be a postpartum slimming method that almost everyone has tried, but in fact few people can stick to it. Long-term running can not only help the body consume excess fat, but also help the limbs to be symmetrical. It is important that people who run regularly have a kind of vigor and vitality from the inside out. Of course, the intensity of this running should be moderate, and the speed must be very slow, depending on your own physique.
Dance.
Dancing is not only a good way to lose weight, but also an elegant form of entertainment. Dancing can burn 300 to 400 calories per hour, and if you dance fast, you will burn more fat. With beautiful music, dancing intently will make people feel tired of sports, so it is easy to stick to it. Regular participation in dance activities can reduce fat accumulation, help shape leg lines, and at the same time allow yourself to enjoy art and relax.
4. Stretching.
Stretching is the key last step of exercise, and it is also an important step to shape the leg shape. Stretching after exercise helps to improve the flexibility of the body, shape a good posture and make the muscles show beautiful lines. Don't complain that your calves are getting thicker after exercising for a while. In fact, this is caused by not stretching in time after exercise.
5. Daily exercise.
If you are really too busy or too tired to do regular exercise for 30 minutes every day, then you should try to create opportunities for activities in your daily life, so that the piecemeal activities add up to at least 30 minutes. Practice: get off at the bus or MRT a few stops earlier and walk home in 15 minutes; When taking the MRT, climb stairs instead of escalators; If the home or office is located in a high-rise building, you can climb the stairs directly to exercise; Choose a restaurant or shop far away and walk 10 minutes to eat and buy things.
Postpartum Resources-Baidu Encyclopedia