Can you reduce your stomach 37 days after delivery?
After childbirth, women who love beauty are most concerned about whether they can regain their slim figure. Some new mothers are impatient, and just a few days after leaving the hospital, they actively launch a slimming plan. Experts tell us that not all exercise methods are the same. Some physical exercises are really much more effective than others. Whether it is to exercise multiple muscle groups or to help us consume excess energy, they are also more suitable for people with different constitutions.
1, take a walk
Any physical exercise should preferably include cardiovascular exercise, because it will help to enhance heart function and burn fat. Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is not only the best choice for beginners to exercise. Even obese people will benefit a lot from walking. Experts say that walking for an hour can help burn about 500 calories. We know that if you eat 3500 calories, you can lose a pound, so we can expect that you can lose a pound by walking for about 7 hours-if you don't do anything else. Walking also needs to be gradual and planned. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.
Step 2 sit-ups
Who doesn't want to have a flat and tight abdomen? Experts tell us that if we use proper and correct practice methods, we can also have our dream abdomen. Sit-ups are a better way. Lie on your back on the ground or on the gymnastics mat, with your knees slightly apart, your legs at right angles, your hands crossed behind your head, and another person holding down the feet of the subject. Elbows are required to touch knees when sitting up, and shoulders must touch pads when lying on your back. When doing sit-ups, our movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised. The fitness instructor thinks that in order to make the sit-ups more effective, you can try to make the following changes-only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is much better than 1 minute 60 times!
Step 3 push-ups
If used properly, push-ups can bring many kinds of exercises. For example, strengthen chest muscles, back muscles, triceps and abdominal muscles. Push-ups suit different people. For those who have just taken part in physical exercise, they can start with something simple. For example, you can start with your hands on the table, and then reduce the height to increase the difficulty. Put your hands on the chair, then put your body on the ground and lift it up. Let's talk about how to do push-ups effectively and correctly: face the ground, jump down, and land with your hands. The distance between your hands is slightly larger than the width of your shoulders. Pay attention to keep your body straight, balance from shoulders to toes, back and hips. Bend your hands slowly, lower your body, then hold up your body and keep your legs straight. There are ways to increase the difficulty. If you practice the above exercises skillfully, you can test the so-called "stable" push-ups: keep the push-up posture, then put away one hand, let only one hand support the body, and put the body's center of gravity on the other hand and leg.
Step 4: stride
Just like squat, stride will also exercise many muscle groups of the body: quadriceps, leg fossa and gluteus. Let's talk about the essentials of stride: take a big step forward with one leg and keep your body in a natural state. Bend the front leg about 90 degrees, put the body center of gravity on the rear leg, and slowly lower the knee of the rear leg to the ground. Imagine putting your whole body on your hind legs. In order to make the stride more effective, we can change it. Not only forward, but also backward and forward, left and right, and so on. Experts mentioned that life is not straight, but multi-line. The more ways used in practice, the better the effect.
5. Squat strength exercises
This is very important in physical exercise. Experts say that the more muscles, the stronger the ability to burn fat. Generally speaking, experts prefer to exercise more muscle groups. Squat is a good way to exercise. He can exercise quadriceps, leg socket and gluteus muscles at the same time. In order to achieve the best results, we should pay attention to some matters when practicing. Keep your legs apart, shoulder-width apart, and your back upright. Bend your knees and lower your hips. Imagine yourself sitting in a chair, but there is no such chair. At the beginning of practice, having a chair is also very helpful. At the beginning, slowly lower your hips to the chair, and then lift your hips off the chair. Once you master this skill, you can leave your chair and practice freely. Many people's knee strength is not enough, and squatting is a good choice to improve their knee strength.
Step 6 practice intermittently
Whether you are a beginner or an old hand, whether you are walking or doing other aerobic exercises, you'd better relax. Combining exercise with proper rest in physical exercise will continuously improve your sports ability and enhance the slimming effect. Experts mentioned that in physical exercise, changing the frequency will stimulate the aerobic fitness system to change constantly. The more powerful your system is, the stronger your ability to consume energy. The method is to do intensive exercise for one or two minutes, and then return to the previous state for 20 minutes. The specific situation can be determined according to your own recovery. This is repeated throughout the process.
7. Squatting
This exercise will mainly exercise the back muscles and biceps. The following is the correct posture: stand with your legs shoulder width apart, then slowly squat down and bend your hips. If it is difficult to stand up at first, try sitting on a slightly higher cushion or other slightly inclined objects. Keep the pelvis slightly forward and contract the abdomen. You can also do weight-bearing exercises, such as adding dumbbells or something. But beginners should not practice heavily from the beginning.
8, stairs
Climbing stairs is a very common exercise, and it also has a very obvious effect on slimming: climbing stairs consumes four times more calories than walking and 80% more than running in the morning.
When climbing stairs, the body must lean forward slightly. The swinging and striding of hands can enhance the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints and enhance visceral function. When climbing stairs, people's breathing frequency and pulse rate will be accelerated, which has an excellent promotion effect on enhancing the function of human respiratory system and strengthening the heart and vascular system. In the process of climbing stairs, we should pay attention to the intensity, determine the amount of exercise according to our physical condition, and make appropriate adjustments frequently. Although the effect of climbing stairs is good, the key is persistence. If you stop suddenly after a while, it is normal to gain weight.
9. Swimming
Swimming is a whole-body exercise, which can not only keep fit, but also improve heart and lung function and exercise almost all muscles. If you insist on regular intensive training, you will be refreshed in almost a few months.
People swim in the water, paddle with two arms, kick with two legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the speed of heat dissipation in water is more than 20 times faster than that in air, which can effectively consume heat), so the human body consumes more energy in water than on land. Supplementing the supply of energy (energy food) by consuming sugar and fat in the body. Regular swimming exercise can gradually remove excess fat from the body without getting fat.
Skills The nine exercise methods mentioned above are all very effective and perfect choices. Using the right skills and methods to practice will bring us the expected results. If we don't follow the requirements, it will destroy its own effect, and even bring harm to the body instead of benefits. Beginners, in particular, must pay special attention to the correct methods, and can consult relevant experts before taking part in the exercise to ensure that their exercises are safe and correct.
Precautions for postpartum weight loss
Postpartum weight loss is a manifestation of women's love for beauty. As long as women can lose weight in the first time after delivery (that is, within postpartum 12 months), they can gradually restore their bodybuilding posture before pregnancy. However, some people think that pregnancy is the main cause of female obesity. Many women are still seriously out of shape after giving birth or even within half a year. Besides, diet and exercise make their bodies more bloated. What are the precautions for postpartum weight loss?
1. Eat three meals regularly: skipping breakfast or eating only two meals a day or forbearing to eat a certain meal will reduce the metabolic rate of the body, and the body will eat more because of the news of famine, so eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
2. Choose foods with slow blood sugar rise: If blood sugar rises quickly, it will stimulate insulin secretion and store it in body cells in the form of fat. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the sugar rise speed of white rice and white bread is slower than that of brown rice and germ rice.
3. Balanced intake of various nutrients: vegetables and fruits, carbohydrates, protein, fat and other nutrients must be ingested, but the weight of vegetables and fruits should be the highest. Many people eat protein instead of carbohydrates to lose weight, but protein's main function is to repair tissues, and also let lactating mothers provide their babies with enough milk. Therefore, not eating carbohydrates can not only supply breast milk, but also lead to health hazards such as ketosis in the long run.
Postpartum slimming is not a simple matter, because slimming is not only to lose weight, but also to pursue good health! Women naturally love beauty, and no one wants to be a "fat aunt" to realize the joy of being a mother. Therefore, postpartum obese mothers should pay attention to the above eating habits, so that they can lose weight successfully after childbirth! How to lose weight after childbirth can not only rely on diet but also cooperate with reasonable exercise!