The new mommy will return to the workplace after the maternity leave, and the task of physical recovery will continue. Stay in the office for at least 8 hours every day. Don't underestimate every move in the office. It is easy to damage the new mommy's body. Some long-term wrong actions may also cause chronic injuries such as lumbar muscle strain and cervical spondylosis. Therefore, it is necessary to carry out fitness training in the office.

Action 1: Operate the computer.

Wrong action: the body leans forward too much, the eyes are too close to the display screen, the trapezius muscle is tense when lifting the arm, and the blood circulation in the legs is not smooth because the feet are not placed on the ground.

Correct action: put your feet on the ground and your back close to the supported chair back. The included angle between the chair back and the chair surface is about 100- 10 degrees, and the arms naturally droop (do not abduct). The arm holding the mouse and the arm operating the keyboard should be parallel to the front, and the distance between the eyes and the display screen should be kept at 50-0cm.

Action 2: Draw water

Wrong action: bend upright to fetch water.

Correct action: tighten the lower back, lunge down, lower the center of gravity, and then do the action of fetching water.

The fitness function of office body shaping

Action 1: wall pushing training

Repair the triceps brachii and the back of the upper arm.

Stand facing the wall, with a distance of about 50 cm (the farther the distance is, the more difficult it is), stretch your hands forward, and keep your palms completely close to the wall. Under the control of pectoralis major and triceps brachii, slowly bend the elbow, make the chest as close as possible to the wall, push the wall forward, straighten the elbow and recover. Pay attention to tightening the muscles of the waist and abdomen, control the stability of pelvis and spine, and avoid waist twisting.

Action 2: Push down the back shoulder strap.

Strengthen rhomboid muscle and lower trapezius muscle to relieve upper back pain.

Put your hands behind the stool, straighten your arms, bend your knees (it will be more difficult if you straighten your knees), lift the shoulder strap by your own gravity, and then press the shoulder strap backwards and downwards. Be careful not to bend your elbow during the movement, just move your shoulder strap.

Action 3: Ballet Squat

Strengthen pelvic floor muscles and adductor muscles of legs to restore physiological functions.

Stand sideways at the table, with your feet as outward as possible (the bigger the angle between your feet, the harder it is), squat down to the lowest point and restore. If you are unstable, you can hold the table. Keep your knees on your toes when squatting.

Action 4: Hip training

Shape the hips.

Stand in front of the table, spread your feet naturally, hold your chest, abdomen and hips, and put your hands on the table. Stretch one leg back as far as possible, feel the contraction of the gluteus maximus on the same side, and when it reaches the highest point, try to make the thigh rotate outward. Pay attention to movements, always keep the knee joint angle unchanged, and train your legs alternately.

Action 5: Abdominal reduction in stool ⅰ

Strengthen upper abdominal muscles and oblique abdominal muscles.

Sit on a stool with your feet on the ground and your hands over your ears. Abdominal contraction makes one elbow joint move to the opposite knee joint, and both sides move alternately. Pay attention to the action to keep the abdomen closed until the end of the whole exercise. Move slowly and try to feel the contraction of abdominal muscles.

Action 6: Abdominal reduction in stool Ⅱ

Strengthen the middle and lower parts of abdominal muscles.

Sit on the stool, put your hands on both sides of the stool and bend your knees. Abdomen, try to keep your thighs close to your chest. Pay attention to the action to keep the abdomen closed until the end of the whole exercise. Move slowly and try to feel the contraction of abdominal muscles.

Action 7: Head aerobic exercise

Relax neck muscles and relieve eye fatigue.

Sit by the window, chest out and abdomen in, and the shoulder strap naturally hangs down. Nod forward, look back, bow left and right twice in turn, then open your eyes and glare for 5-8 seconds.

Action 8: Stretch the upper trapezius muscle.

Relieve fatigue of upper trapezius muscle.

Sit on a stool, with your feet on the ground, chest out and abdomen in, and your shoulder straps naturally droop. Grasp the stool with one hand, keep your head sideways to the other side for 5 seconds, and then stretch the other side. Pay attention to the slow stretching process and don't pull your head by hand.

Action 9: Call to train the abdominal oblique muscles.

Avoid long-term phone calls leading to poor blood circulation.

Keep your feet on the ground, sit firmly on your hips, with one hand akimbo and the other hand holding the mobile phone, and turn to your sides as much as possible. Pay attention to the upper body not shaking back and forth, relax the shoulder muscles and experience the strength of the abdominal muscles.

Misunderstanding of postpartum body shaping

Hot spot: How to scientifically and effectively reduce fat without rebounding?

Myth: In order to reduce fat, you should eat less or even not.

Expert answer: We can assume that there is an equilibrium state in the human body, which determines the fat content in the body. Can be simply thought of as:

Energy intake of food = energy consumed by physiological activities (determined by basal metabolic level)+energy consumed by exercise (determined by activity amount)

In fact, the process of reducing fat is to adjust the energy balance of the human body.

If you want to lose fat, you must break the existing balance and establish a new balance.

Under normal circumstances, eating more and eating less will not break the balance, which is why some people are not fat. On the one hand, it may be that their metabolism level is high, which makes their physical activities consume more energy than normal people. On the other hand, it may be that the daily activities are relatively large. Similarly, some people say that "drinking cold water will grow meat", which is probably caused by external conditions such as irregular work and rest, smoking and drinking, and excessive psychological pressure. It may also be the reason for the small amount of exercise.

Only when the external stimulus is large enough, the balance will be broken, and it may return to the original balance before the new balance is established. A healthy diet can control energy intake, adequate rest can ensure normal metabolism in the body, and reasonable training can increase the rate of metabolism and accelerate energy consumption in the body. Therefore, healthy diet+adequate rest+reasonable exercise = successful fat reduction.

When the external stimulus is large enough, the original balance state can be broken, so as to lose weight and body fat. However, when the duration of stimulation is not enough to establish a new balance in the body (to ensure the balance of lower body fat), after the stimulation disappears for a period of time, the body will return to its original balance, which means that the weight and body fat will rise, which is the reason for the rebound of fat loss. Therefore, reducing fat is not a short-term behavior, but to develop a good lifestyle and exercise habits, so that you will lose weight unconsciously.

To sum up, eating less or even not eating blindly is not a scientific and correct way to reduce fat; On the contrary, it may also lead to metabolic disorder in the body because of excessive hunger, so that the weight will rise instead of falling.