So what's her plan? Next, I will share it with you. I hope you can get the answer you want from it and attack as a hot mom.
Before giving a plan, you need to know the following four aspects. Regarding the postpartum baby, the first thing you need to do is to repair the rectus abdominis and strengthen the pelvic floor muscles.
Once this step is completed, you can move on to the next step, the posture adjustment stage. Only after the posture adjustment, your fat will be fully consumed, because your posture is basically out of shape after giving birth, and there are problems such as pelvic backward movement and knee hyperextension.
The posture is adjusted, and the next step is to lose weight. Aerobic exercise and strength training are the first steps to lose weight.
The last stage is the forming stage. Only when you lose weight and carve the lines of your body to the extreme can you become a real hot mom. Next, I will give you solutions from these four aspects, so that you can also achieve a perfect figure.
First, restore the function of rectus abdominis and pelvic floor muscles.
This step will be the key to the hot mom's counterattack, because if the function of rectus abdominis is not restored, it will be difficult to lose abdominal fat, because the abdominal muscles lose their exercise function, which will make more fat accumulate, which is one of the reasons why many treasure moms gain weight rapidly after delivery.
Next, arrange the following three actions to restore the functions of rectus abdominis and pelvic floor muscles.
Action 1: Abdominal breathing
Action 2: Dead Worm Style
Action 3: Hip bridge
Training scheme: the above three movements are completed 20 times each, divided into 4 groups, and trained for 5-6 days a week, which can be combined with the following training.
Second, adjust the postpartum posture
Why do you have to adjust your posture? Because the belly is too big during pregnancy, it will lead to the imbalance of human muscle tension, leading to the posture of pelvic retraction and knee hyperextension.
Here are four moves to adjust your posture.
Action 1: Stretch rectus abdominis.
Action 2: Stretch the gluteus maximus
Action 3: Thoracic Spine Rotation
Action 4: The cat's waist stretches.
Third, start the weight loss stage
Once the muscle function and posture are adjusted, you can lose weight immediately. To lose weight, we mainly do the following two things: the first is diet, and the second is taking part in sports. So how to choose a diet? You can refer to the following recipes.
1, about diet, you need to pay attention to the source of calories. You need to know three nutrients, protein, fat and carbohydrate. As long as these three foods are properly matched, you can easily lose weight.
It should be said that we are changing the structural quantity of these three nutrients, rather than eating less and dieting to lose weight. For the choice of these three nutrients, I offer the following, because I eat these foods during my weight loss.
The first category is fat: virgin olive oil, sesame oil, coconut oil, organic butter, ranch butter, ghee, almond milk, avocado, coconut, olive, nut jam and cheese;
The second category is protein: eggs are eaten casually, wild fish, salmon, grouper, flying fish, trout, sardines, shellfish, mollusks, crabs, shrimps and oysters, and then the meat is lean meat of cattle, sheep, poultry and pork;
The third type of carbohydrate selection: buckwheat, naked oats, rice, millet, quinoa, sorghum beans, lentils, peas and hummus.
When we understand the food that mainly provides us with energy, then other nutrients, vitamins, mineral elements, dietary fiber and water.
2. Regarding sports, you can choose aerobic exercise or physical training. My advice is to do four movements, all of which are physical training movements, because physical training can not only lose weight quickly, but also not lose muscle. The most important thing is easy to learn. Below I will share these four actions for you.
Action 1: Crawl in place
Action 2: Mountaineering Run
Action 3: Turn jumps on and off.
Action 4: Simple Bobby Jump
Training scheme: 4 movements are a group, each movement lasts for 30 seconds, and 4-6 groups are done with an interval of 30-40 seconds.
Fourth, the shaping stage.
In the female shaping stage, training is mainly aimed at the back, arms, abdomen and buttocks. The training action is as follows. You can arrange it according to your own time.
Action 1: Strengthen the back.
Action 2: Strengthen the back of the arm.
Action 3: strengthen the upper part of the buttocks.
Action 4: Strengthen the lower abdomen.
Action 5: Plate Support
Action 6: Squat.
Training scheme: Do the above movements in 4 groups, each for 40 seconds or 15-20 times, and complete the training 4-5 times a week.
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If you can complete the above four trainings, you will become a hot mom in a perfect counterattack. Turning into a hot mom can't be done by losing weight. You need to follow the above contents step by step.
I hope today's transformation can help you. If you have any questions, I will reply to you.