Since Hiuke's daughter woke up on February 27th, 65438 last year, in less than two months, Zhang Ziyi's figure was close to the prenatal level, and she lost weight at an amazing speed. Recently, Zhang Ziyi revealed that the secret of postpartum weight loss is to do yoga, so can yoga really lose weight? How can practice be effective?
Can postpartum yoga really lose weight?
Yoga itself is a slimming exercise. Although you can't lose weight in a short time, correct yoga practice can gradually enhance your physique, get rid of fat and increase your muscle strength. New mothers should adopt a step-by-step weight loss plan after giving birth and gradually increase their weight loss. The time for practicing yoga after childbirth can be determined according to the individual's physical recovery. Generally speaking, the lying-in woman can start to do yoga after her body recovers, and it takes about 40 days to practice by caesarean section. Persisting in practicing yoga for a long time is conducive to physical fitness and reducing fat accumulation.
How long can I do yoga after delivery?
Because of different personal constitutions, new mothers should decide when to do yoga according to their actual physical recovery. According to the doctor's advice, pregnant women who give birth naturally can wait until 6 weeks after delivery, and cesarean section is 10 weeks after delivery, so they can start practicing primary yoga.
Note: Even if the new mother has practiced yoga, it is not appropriate to directly enter the intermediate or advanced practice, and should start from the primary practice.
The benefits of postpartum yoga
After pregnancy and delivery, many women have changed their body shape, and the supporting tissues and ligaments of the pelvic floor are relaxed. At this time, practicing yoga can make many postures easier to complete, and moderate postpartum yoga practice can also help new mothers recover. Specific posture, regular breathing and calm meditation in postpartum yoga also help to calm the psychological anxiety of new mothers.
1. Restore health
Postpartum yoga can enhance the elasticity of perineal muscles of new mothers, promote uterine contraction, prevent uterus, bladder and * * *, and help the uterus return to its normal position. Moreover, postpartum yoga can improve blood circulation, reduce body fat accumulation, restore skin tension, and help new mothers recover their prenatal body shape.
Improve bad posture
Due to many physiological changes of women during pregnancy, it is easy to produce bad posture, such as body center of gravity moving forward, cervical vertebra protruding forward, scapula pulling forward, pelvis leaning forward, center of gravity moving to heel, etc. And holding the baby after delivery is also easy to move the center of gravity forward. Thus causing postpartum neck, back, pelvis and heel pain, practicing yoga is conducive to improving these bad postures.
3. Improve foot edema
Women are prone to edema of lower limbs during pregnancy. Yoga practice is conducive to promoting blood flow and improving metabolism in the body, thus improving leg edema and varicose veins of lower limbs caused by fetal compression of inferior vena cava.
Help the body recover
After pregnancy and childbirth, the new mother will feel weak and depressed. Proper yoga practice is of great help to restore postpartum physique.
5. Enhance arm muscle strength
Yoga can reduce the excess fat on the arm, and also help to strengthen the muscle strength of the arm, helping new mothers to complete things that require arm strength, such as holding the baby and bathing the baby.
6. Restore abdominal and pelvic floor muscle tension.
Because of the birth, the new mother is prone to the phenomenon that the abdominal muscle tissue is slack and the tension becomes weak. Yoga training helps to restore abdominal and pelvic muscles, enhance the support of pelvic organs, and effectively prevent stress urinary incontinence.
How to do postpartum yoga
1. Ship type
(1) Lie on your back, with your legs together and straight, with your arms naturally at your sides and palms down.
(2) Take a deep breath, slowly raise your head and upper body, keep your arms straight forward and parallel to the ground, and lift your legs off the ground. While holding your breath, try to keep this posture, without exertion or effort.
(3) While slowly exhaling lung qi, gradually lower your legs and torso until you recover and relax. Repeat this action three times.
Function: Exercise abdominal muscles, accelerate intestinal peristalsis and improve digestive function.
2. Tiger style
(1) Kneel your legs slowly, keep your back straight, sit your hips on your heels, put your hands forward, gently put them on the floor, slowly lift your hips and make a crawling posture.
(2) Blow the head and eyes straight forward, take a deep breath, and stretch the right leg backwards. Hold your breath, bend your right knee, point it at your head, and stare up for 5 seconds.
(3) Breathe out slowly, put your knees back under your hips, close to your chest, with your toes above the ground, your eyes looking down, your nose close to your knees, your spine arching, and your right leg stretching backwards to recover. Practice the same steps on the left leg, doing 5 times on each leg.
Function: Reduce fat in buttocks and thighs and strengthen reproductive organs.
3. Cat Stretching
(1) Keep your upper body upright, kneel down slowly and sit on your heels.
(2) Lift your hips and lay your palms down on the ground. Take a deep breath, blow your head and contract your back muscles for 5 seconds.
(3) Exhale slowly, bow your head and arch your spine for 5 seconds. Arms straight, fingertips touching the bottom, perpendicular to the ground.
Function: Help uterus to return to normal position.
4. All locust types
(1) Lie prone on the floor, straighten your arms backwards, exhale slowly, hold your head up, and lift your legs at the same time.
(2) Exhale slowly and regularly, and try to keep this posture.
(3) Slowly put down your legs, restore your head and chest, breathe evenly, and relax yourself. Do it twice.
Function: promote the recovery of various organs in pelvic area.
Step 5: Stretch your legs backwards.
(1) Sit up straight, straighten your legs forward and put your palms on your thighs.
(2) Lift your arms forward, extend horizontally parallel to the ground, and put your shoulders back.
(3) Inhale and raise your arms above your head; Exhale, bend forward slowly, depending on the comfortable posture, grasp the calf with both hands, bend the elbow outward and downward, lower your head, and stay as close as possible to your knees for 10 second.
Function: Conducive to nourishing gonads and making uterus and bladder full of vitality.
Matters needing attention in postpartum yoga
1. Don't practice at home by yourself.
Many new mothers are reluctant to go to the training ground because of time or other reasons, and like to practice their movements at home according to tutorials such as CDs or books. This method is not advisable, especially for beginners. Because if yoga learners don't know their physical limits and practice blindly, they are likely to be overloaded and increase the chances of injury.
2. Don't choose to do aerobic exercise to warm up.
Some yoga instructors choose aerobics as a warm-up exercise before doing yoga, which is not desirable, because the body movement range of aerobics is too large, and the body is in an excited state after jumping, and it is impossible to enter the meditation state required by yoga. In addition, the excitement of the body after aerobic exercise is easy to lead to the rapid exercise of yoga, which is easy to cause various strains.
Don't exceed your physical limit.
After a yoga class, you should achieve a good feeling of integration of body and mind. If only some parts of the body feel good, or break out in a sweat, or feel headache, pain, excessive excitement, it is a sign of physical injury. After each class, you can make a physical record to see how you feel in all parts of your body and whether it is beyond the limit, so as to make an exercise plan and achieve the best results.
4. according to personal physique.
Postpartum yoga needs to be carried out according to personal physique, because people make appropriate exercise plans and follow step by step, and can't hurt their bodies in order to speed up slimming.