How to exercise and lose weight after childbirth is a double-edged sword for mothers. If you grasp it well, you can get back in shape. If you don't grasp it well, it will also bring bad consequences! So how to exercise correctly after delivery to achieve weight loss effect? The following safe and practical exercise weight loss tips should be learned by mothers!
Postpartum slimming exercise
Aerobics can strengthen the abdominal muscles after delivery and promote the recovery of uterus. Because many changes have taken place in the mother's body during pregnancy, especially postpartum muscle relaxation caused by obesity and uterine damage caused by childbirth, these can be minimized through postpartum slimming exercise.
postpartum yoga post natal
Postpartum yoga is also a weight-loss exercise tailored for mothers who lose weight after childbirth. Yoga can not only strengthen the body and adjust the physiological balance, but also help postpartum mothers to adjust their emotions. It is a perfect way to lose weight for postpartum mothers who lack lines and are obese.
Lose weight by walking
Walking is not an intense exercise, but it is more effective than those gentle weight-loss exercises, so walking to lose weight is also very suitable for mothers who need to lose weight after childbirth. Find a suitable time to go out for a walk, keep walking time and walking speed, and you will become thinner and thinner.
sit-up
Sit-ups are very effective in reducing abdominal fat. As long as mothers persevere, belly fat will disappear a little! The correct way to lie and sit is to lie flat first, then put your hands around the back of your head, bend your knees, and make your thighs and calves at 90 degrees. Then, your waist and abdomen will forcibly support your upper body and then put it down, and so on.
Although exercise is the safest way to lose weight after childbirth, incorrect weight loss methods still can't make mothers achieve the ideal weight loss effect. Maybe many mothers have the same experience, that is, they have been trying to lose weight for several months, but their weight has not dropped! What is the reason? Let's find it together!
In fact, any kind of exercise to lose weight is effective, but the most effective exercise to lose weight still has to follow the laws of exercise itself! Grasp the following points, and your weight loss exercise will be the most effective:
1, choose appropriate exercise to lose weight. There are many kinds of postpartum exercise to lose weight, and different mothers choose different projects. However, in order to achieve the most effective weight loss effect, mothers still have to choose some low-intensity long-term exercise that the body can accept.
2. Grasp the appropriate intensity of exercise. Mothers have different physical qualities after delivery, so under the same intensity of exercise, different mothers have different endurance! Mothers should lose weight at an acceptable intensity, but at least for 20 minutes, and then gradually strengthen.
3. Do not touch the lowest motion frequency. Grasping the frequency of exercise can help mothers lose weight step by step. Three days of fishing and two days of drying the net will ruin your weight loss plan. It is recommended to exercise at least 3-4 times a week to realize your desire to lose weight!
4. Eat properly during exercise. Exercise can increase the body's energy consumption, and proper diet control can reduce unnecessary energy intake. Therefore, mothers should pay attention to both exercise and diet when losing weight, so that the weight loss effect can be continuously upgraded.
5. Keep your mind relaxed during exercise. For mommy who is overweight or dissatisfied with her figure, exercise to lose weight is actually quite torturous, so it is inevitable that her psychology will be more resistant. Therefore, mothers should be targeted when choosing weight loss projects and always keep a relaxed mood. Don't let the exercise effect be greatly discounted.
For mothers who have lost weight effectively, the rebound is no less than "thunder". Seeing that their slim figure, which has worked so hard to lose weight, is stuffed with fat again, mothers are almost dizzy from crying in the toilet! So, will exercise to lose weight rebound? Will it rebound? Mothers who are exercising to lose weight, mothers who are about to exercise to lose weight, can't help but ask. At this time, you really came to the right place. Look below, you will succeed.
Compared with other ways to lose weight, postpartum exercise is less likely to rebound. But from another point of view, there is no direct connection between exercise to lose weight and rebound, because the reasons for physical rebound are mostly the following:
1, improper exercise selection. If the sports that mothers choose for themselves can't exercise the whole body's physical strength and endurance, then this method of losing weight is easy to fail.
2. Improper movement control. The amount of exercise is related to the amount of fat burned. Whether postpartum weight loss exercise can achieve satisfactory results depends on whether mothers have reached the minimum amount of exercise required by this project every time!
3. you can't persevere. The purpose of postpartum exercise to lose weight is to improve metabolism and consume excess fat in the body. If mothers overeat immediately after exercise and you eat all the energy you consume, how can we lose weight?
4. The time for each exercise is not long enough. As the saying goes, "slow work makes fine work", that is, mothers must persist in losing weight for a long time every time and slowly burn body fat. If you strike every time you exercise for more than ten minutes, then such exercise will not play a role in losing weight at all.
Losing weight through exercise is a safe and reliable method, but incorrect postpartum exercise can not only make you a slim and hot mom, but also leave various physical problems! For example, excessive exercise to lose weight can easily lead to insomnia and endocrine disorders for mothers. So what should mothers pay attention to in postpartum exercise to lose weight in order to lose weight easily?
1, KO bad habit. Exercise to lose weight and regular living habits can be done at the same time, such as drinking more white water and light honey water to increase gastrointestinal motility and not eating after meals.
2. It is best to do the exercises in sections. After continuous high-intensity exercise, mothers will soon be exhausted. Therefore, it is necessary to take a proper rest to restore your physical strength, and do exercise in segments as much as possible, and the weight loss effect will be improved by several levels.
3. Grasp the rhythm of strength. Mothers should also master the strong and weak rhythm during exercise and double the calorie consumption. Add a gentle recovery time every once in a while in high-intensity exercise, you won't feel tired, and you can enjoy the pleasure of burning a little fat!
4. Take the exercise process seriously. Do every exercise step carefully, don't be lazy, don't overdo it, mothers can achieve the maximum exercise effect in a limited time.
5. Try to stick to full-body exercise. Whole body exercise can consume more body fat than local exercise, such as swimming, boating, skiing, dancing and aerobic exercise, even if it is a good choice.
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