Postpartum recovery is staged, and the golden recovery period is 42 days to 6 months. During this period, the body is the weakest, so you need to recuperate and pay attention to nutrition. The recovery period is from half a year to one and a half years after delivery, which is the best period to restore various functions of the body; The period of validity is 65438+ 0.5 to 3 years after delivery, and it is necessary to carry out comprehensive conditioning to achieve the best balance of body functions and smoothly transition to normal life. When breastfeeding postpartum, it is not advisable to reduce fat during lactation. Postpartum rehabilitation must be gradual. It is suggested that the questioner decide what kind of figure he wants, set a lofty goal and then train according to the goal. Then, buy personal fat and measure all the indicators of the body, not only weight, but also muscle mass, body fat rate, visceral fat grade, waist-hip ratio and other indicators.

Reducing fat through exercise mainly depends on moderate-intensity aerobic exercise. First heat the body for 5- 10 minutes. Move the joints, and after stretching the muscles dynamically, warm the body with instruments. Equipment training lasts at least 30 minutes, usually 45-60 minutes. Use a small weight to reduce fat, but it is recommended to use a large weight when the muscle mass is low. Use equipment for joint and static stretching. After aerobic warm-up, do moderate-intensity aerobic exercise for at least 30 minutes, usually 45-60 minutes. After cooling exercise, do static stretching to complete joint training. Moderate aerobic exercise means that the heart rate during exercise is 64%-76% of the maximum heart rate (220- age). Between 76% and 96% of the maximum heart rate, it is generally used to improve endurance, cardiopulmonary function, immunity and reduce fat.

Because the strength is very weak at the beginning of training, you can train with fixed equipment first. Once the strength rises to the level where you can train with horizontal bars and dumbbells, no matter where you exercise, you usually use barbells first, then dumbbells, and finally use fixed equipment for training. It is best to do full-body training. If the questioner wants to hold out his chest, please focus on exercising the upper and lower chest muscles.