Li, coach of the New Starting Point Sports Center of Taian Hospital, said that after producing 1.5 ~ 2 months, you can start doing some aerobic exercises such as brisk walking, jogging and cycling to help burn fat. Because in the initial 15~20 minutes of exercise, most of the sugar in the body is used as raw material, so it takes about 20 minutes to gradually start burning fat. Therefore, if you want to prolong the fat burning time and exercise muscle endurance, it is suggested that the time for an exercise should be 30 minutes ~ 1 hour (three times a week). If you are too busy to exercise, you can also use short-term accumulation methods, such as exercise 10 ~ 20 minutes once and exercise three times a day, which can also achieve results.
Li explained that most aerobic exercises (such as brisk walking and cycling) involve leg muscles, so we should pay more attention to the use of leg muscles. Aerobic exercise can be combined with muscle endurance training if it is to be more efficient. In addition, if you want to make the muscle lines look good, or worry about radish legs, it is recommended to do some stretching exercises after each exercise to relax and lengthen the muscles, restore the muscles to the length before exercise, and reduce the accumulation of pressure.
Mothers who want thin arms, thin backs, thin thighs and thin thighs should not just talk but not practice. Next, follow the demonstration of this postpartum mommy and the guidance of a professional coach. Let's act together!
Thin arm exercises biceps brachii
1. Take a standing posture (the upper back can lean against the wall) and fix the upper arm to the side of the body.
2. Hold the dumbbell (or water bottle filled with water) with your palm up (wrist fixed).
3. When exhaling, bend your elbow and get close to your upper arm. When inhaling, relax your elbows downward, cooperate with breathing, and practice repeatedly with your left and right hands.
4. Repeat 12 ~ 15 times (left and right repeatedly), and practice 2 groups every day.
Note: Don't let your elbow deviate from your body during this movement.
Further reading: What should I do if my stomach is loose after delivery? This action will make you thin in bed!
triceps brachii
1. Take a standing position with your feet hip width.
2. Push your hips back and bend your hips, bend your knees slightly, lean forward, lengthen your spine, and fix your arms on the side.
3. Hold dumbbells (or water bottles filled with water) in one hand, palms inward (wrist fixed).
4. When exhaling, extend your elbows backwards. When inhaling, the elbow bends and relaxes, and with breathing, the left and right hands practice repeatedly.
5. Repeat 12 ~ 15 times (left and right repeatedly) and practice 2 groups every day.
Note: Don't let your elbow deviate from your body during this movement.
5 groups of postpartum slimming exercises, easily get rid of minced meat, crouching, thick legs and fat ass! Arm push
1. Standing posture, feet are hip width apart, hands are open and placed at your sides.
2. Bend your elbow 90 degrees.
3. Hold dumbbells (or water bottles filled with water) with palms forward (wrist fixed).
4. Stretch your hands upward when exhaling; When inhaling, bend your elbows to 90 degrees and repeat breathing.
5. Repeat 12 ~ 15 times (left and right repeatedly) and practice 2 groups every day.
Note: the elbow of this action needs to be practiced on both sides of the body.
Round boxing (thin and broken hands)
1. This equipment is aerobic and fat burning training equipment, which can mainly move the arms, upper back and the front of chest muscles.
2. Sit or stand with your hands on the handle and fix your wrists (don't oppress).
3. Cooperate with breathing and rotary boxing. During the rotation, keep your elbow at your side (don't deviate from your side), control the core to stabilize your body, adjust the speed and resistance according to your physical condition, and rotate with one hand or both hands.
Thin waist exercises spinal balance.
1. Kneel on all fours, with wrists and shoulders in a straight line, knees perpendicular to hip bones, spine adjusted in a straight line, chin retracted inward, so that the back becomes a plane.
2. Tighten the abdomen (lower abdomen) inward in the direction of the spine, and the supported elbow can remain slightly bent. When exhaling, put your right hand in front of your head and your left foot backward (heel hook), and try to keep your upper body and pelvis parallel to the floor.
3. Breathe in and relax, return to the floor, and practice breathing left and right repeatedly. If the body is unbalanced, you can practice alone with one hand and one foot.
4. Repeat 12 ~ 15 times (left and right repeatedly), and practice 2 groups every day.
Note: During exercise, I feel that I need to use my whole back muscles and abdomen to stabilize and balance the movements of my spine.
Locust type (thin upper back)
1. Lie on your stomach, put your hands on your sides, adjust your spine to a straight line, and retract your chin.
2. When exhaling, the shoulders are clamped backwards and upwards, the shoulder blades are adducted, the chest is slightly off the ground, the upper back is relaxed and returned to the floor, and the breathing is repeated.
3. Repeat 12 ~ 15 once, and practice 2 groups every day; Or stay for 3 ~ 5 breaths and repeat 8 ~ 12 times.
Note: feel the strength of upper back muscle contraction during practice.
L shape
1. The body is in a prone position, hands are raised at the sides of the body, elbows are bent at 90 degrees, and hands are in two L-shapes.
2. When exhaling, the scapula is adducted, the elbows of both hands are lifted upward, and the inhalation is relaxed and returned to the ground, and the breathing is repeated.
3. Repeat 12 ~ 15 once, and practice 2 groups every day.
Note: During exercise, you feel the strength of upper back muscles (especially the adduction of scapula).
Further reading: hunchback, cross-legged ... 6 kinds of bad posture make your postpartum pelvis skewed * * * bigger!
A stovepipe movement with one foot bent forward.
1. Take a standing posture, with your hands akimbo, your feet hip width apart, adjust your spine in a straight line, and tuck your abdomen in. First, focus on your right foot, keep your knees slightly bent, your left foot bent, and your heel hooked.
2. When exhaling, the upper body slowly leans forward and the hips bend. Try to lean forward, the upper body is parallel to the floor, face down, inhale and return to the upright position, step on the ground, cooperate with breathing, and practice left and right repeatedly.
3. Repeat 12 ~ 15 times (left and right repeatedly) and practice 2 groups every day.
Note: the exercise process is to use the strength of leg muscles to maintain the stability of posture. If you can't keep balance, you can start with one-handed wall.
forward lunge
1. Stand with your hands akimbo, with your left and right feet in a lunge, your front knee directly above your heel, your rear heel lifted, your pelvis leaned forward, your spine adjusted to be straight, and your abdomen adducted.
2. When exhaling, kneel on the back of your feet, keep your spine in a straight line, inhale your body and return to an upright lunge, and practice breathing left and right repeatedly.
3. Repeat 12 ~ 15 times (left and right repeatedly) and practice 2 groups every day.
Note: practice the strength of the front thigh contraction when squatting, and keep the abdomen closed and the upper body upright all the time.
Lift one foot
1. Sit in a sitting position, with your hips firmly on the chair and your hands folded in your waist (keep balance).
2. Start with one foot. Try to lift your feet off the ground with the strength of the front thigh first, and hook your toes in the process.
3. Repeat 12 ~ 15 times (left and right repeatedly) and practice 2 groups every day.
4. Advanced action: After the foot leaves the ground, slowly stretch the calf forward. One side can be repeated 12~ 15 times (left and right repetitions), and two groups can be practiced every day.
Type of thin hip sports chair
1. Take a standing posture, with your hands akimbo, your feet hip width apart, and adjust your spine to be in a straight line, with your abdomen adducted and your knees slightly bent.
2. When exhaling, sit your hips back and down, bend your knees and keep your spine stretched. When inhaling, use the contraction force of abdomen and buttocks to restore the body to an upright position. During the process, your knees should be as wide as your hips, practice repeatedly with breathing, and keep breathing in the chair for 30 seconds or 3-5 times (don't hold your breath).
3. After stabilization, you can extend your hand forward to increase the intensity of exercise.
4. Repeat 12 ~ 15 once, and practice 2 groups every day; Or stay for 3 ~ 5 breaths and repeat 8 ~ 12 times.
Note: During the practice, you should feel the contraction force of the buttocks and the stability of the muscles of the back, abdomen and legs.
bridge type
1. Take the supine position, with the spine in a straight line, the back on the ground, the knees bent, the soles of the feet on the ground, the knees and soles of the feet are the same as hip breadth, and the hands naturally hang down on the floor at both sides of the body.
2. When exhaling, lift your hips and lower back off the ground with the strength of your hips, so that your upper body is on an inclined plane and your shoulder blades are attached to the ground. When inhaling, slowly put the lumbar spine and buttocks back to the ground, practice repeatedly with breathing, and stay on the bridge for 30 seconds or 3 ~ 5 breaths (don't hold your breath).
3. Repeat 12 ~ 15 once, and practice 2 groups every day; Or stay for 3 ~ 5 breaths and repeat 8 ~ 12 times.
Note: when practicing, the buttocks have the power to push up and contract.
Locust style (training lower limbs)
1. Lie on your stomach, put your hands on your sides, adjust your spine to a straight line, tuck your chin in, and spread your feet to hip breadth.
2. When exhaling, lift your feet off the ground with hip strength, extend your toes backwards, inhale and relax your feet and return to the ground, and practice repeatedly with breathing, and also keep grasshopper breathing for 30 seconds or 3 ~ 5 times (don't hold your breath).
3. Repeat 12 ~ 15 once, and practice 2 groups every day; Or stay for 3 ~ 5 breaths and repeat 8 ~ 12 times.
Note: when practicing, the hips should have the power to contract inward.