In addition to a small amount of oxygen, pay attention to diet, (in fact, it is good to eat normally, lose weight too fast, and have more milk) to do body plasticity, such as practicing back and rotator cuff (women should pay attention at any stage! That is a kind of temperament! Or you'll be an aunt. Practice restoring core strength (not to say that you want to abuse your stomach, it is not necessary. It is good to do isometric contraction. When doing hip and leg training, remember to bring a little core with your abdomen! Don't ask me if I can do abdominal muscle tear. I don't usually do this. He has nothing to do with the thin waist you want. He also said that he could not practice abdomen for three months. I think beginners believe it, because the knowledge of practicing movements and group numbers may not be suitable for you. It's better to do your favorite sports. )
1. Metabolic improvement method: the frequency of exercise is 20 minutes three times a day, depending on the individual fragmentation time. (4 months+the time can be extended) My lactation period came late, about 1 year at the latest, and I really didn't hear anything for 4 and a half months ~ Another thing is a high-protein diet. Keep good defecation.
2, breastfeeding: feed more, save more milk. Frozen and thawed milk can preserve nearly 99% nutrients! Don't worry about malnutrition in the old society! Wear underwear and sports bra, and don't let your chest droop. Not breast-feeding: your period will come soon. It's faster than breastfeeding anyway. Please do pre-pregnancy exercise for 4 months. The only thing you need to pay attention to is not to do a lot of intense floor exercises to avoid organ prolapse. For example, strength training is very good.
3, sleep: go to bed early, not less than 7 hours. (ps: Da Shi said that babies in China can start to exercise all night in three months, so I'm just saying this, so you should remember a few controls and a few babies' regular sleep ~)
4. Do a group of multidirectional kicks and kneeling push-ups in your spare time. Needless to say, if you have time. Don't say rich, find a professional coach. Diet, three meals a day, rich in the morning, diverse in the afternoon, beggars at night! Drink more water. Eat miscellaneous grains, eggs, chicken breast and vegetables of all colors. Eat less fruit.