1, postpartum slimming exercise
Auxiliary equipment: a pair of dumbbells weighing 3-5 kg.
1. Cross practice
Fat burning parts: waist and abdomen, oblique muscle and thigh.
Lying on the floor, the forearm supports the upper body and the whole arm bends 90 degrees. Bend your knees, keep your feet close to your body and touch your toes. Keep your forearms supporting your upper body and your toes touching the ground. Tilt your knees to the right, then quickly tilt to the left, and then repeat to the right.
2. Bridge lifting movement
Fat burning parts: waist, abdomen and buttocks.
Lie on your back, knees bent, feet flat on the ground, hands at your sides, and relax. Lift your hips hard to make your body straight from your knees to your shoulders (that is, the bridge), and hold it for 10 to 30 seconds. Lift the right leg straight and hold it for 10 to 30 seconds. Keep your right leg up, slowly touch the ground with your hips, then lift your hips and repeat this action for 8 times. The right leg crosses the left leg in a sitting position. Keep your hips sitting, slowly touch the ground, then lift your hips and repeat this action 8 times.
Change legs and repeat the above actions twice.
3. Translation movement
Fat burning parts: waist, abdomen and oblique muscles.
Stand on a flat surface, keep your arms and feet balanced, and make your head and heels in a straight line. Hold this position 10 to 30 seconds. Keep your shoulders level and turn the middle part so that your right hip sinks to the ground. Then return to the standing state, and the left hip rotates and sinks in the direction of the ground to complete the whole set of movements.
Repeat the above actions for 8 to 12 times, take a break and repeat for another round.
4. lunge practice
Fat burning parts: shoulders, waist and abdomen, buttocks and thighs.
Stand with your left foot bent into an arch, your right foot extended to the right, and your toes touched the ground. Take a dumbbell in each hand and put it in front of your hips, palms up. Straighten your right foot, step forward with your left foot, keep lunging, and bend your left knee 90 degrees. (At this time, the right foot should be behind the body. ) Turn your hips slowly from left to right, raise the dumbbells with both hands and cross your head. Hold this position for a few seconds, retract your left leg, keep your legs straight, then slowly lower your arm and return to the starting position.
Repeat the above actions 8 times, and then switch legs. Do two rounds.
5. Spiral lifting exercises
Fat burning parts: shoulders, arms, waist and abdomen
Stand with your feet shoulder width apart, and hold the dumbbell in front of your hips with your palms facing each other. Tighten your waist and abdomen, slowly lift your arms over your head, and slowly draw eight small circles (that is, spiral lifts) with dumbbell arms during the lifting process. After lifting it to the top of your head, draw eight small circles around your hands. Slowly lower your arm and return to the starting state. In the process of putting down, your arms slowly circle and draw eight times to complete the whole set of movements.
Repeat the above actions for 2 rounds ***4 rounds.
Practice holding the ball
Fat burning parts: back, waist and abdomen, thighs
Stand with your feet apart, shoulder width apart, knees slightly tightened, and hold dumbbells. The body parts above the hips lean forward, so that the back is parallel to the ground, the arms naturally droop, and the palms are opposite. Then, bend your elbow outward and hold a ball. Keep your elbows bent, then lift your forearms straight up, parallel to your shoulders, for a few seconds, and then put them down.
Repeat the previous action 8 times.
Slowly lift your upper body, straighten your spine and return to your standing position. Pause 15 to 20 seconds, and then repeat the above actions 8 times.
7. Reverse lifting exercise
Fat burning parts: shoulders and triceps.
Stand with your feet shoulder width apart and hold dumbbells. Raise your arms as high as possible from your back, palms facing back, and then lower them to your crotch to complete the whole set of movements. Repeat 8 times. Keep your arms raised behind your back, palms facing each other, then lower the height by half to the crotch, and then lift it to complete the whole set of movements. Repeat 8 times. Keep your arms behind your back, palms facing each other, and lift 65,438+0 inches up and down. Repeat 8 times, then lower your arms to your sides. Rotate the wrist so that the palms are opposite. Repeat 1 time. Rotate your wrist so that the back of your hand is opposite. Repeat 1 time.
8. Practice squatting against the wall
Fat burning parts: shoulders, waist and abdomen, buttocks and thighs.
Stand 2 steps away from the wall, with your feet shoulder-width apart, holding dumbbells, and your arms hanging down at your sides naturally to keep calm. The body naturally slides down against the wall, squats down, and the knees are bent at 90 degrees. Keep squatting, lift dumbbells above your head, turn your wrists and keep your palms facing each other. Hold 15 second, and then press the bottom of the dumbbell against the wall. Put down your arm and go back to your standing position.
The last action is repeated twice, and the whole action is repeated three times, each step is 30 seconds.
2, postpartum weight loss ahead of time
1. Don't lose weight in the second month.
2. Six weeks after delivery, you can start to lose weight.
3. 2 months after delivery, lose weight step by step.
4. 4 months after delivery, increase weight loss.
Half a year after delivery is the golden period of losing weight.