1, how long can I exercise after delivery?
Whether it is a natural delivery or a caesarean section, it is necessary to do some exercise properly six weeks after delivery. Try not to do strenuous exercise for six weeks.
2. Precautions for postpartum exercise
First, it is very important to make sure that your body can withstand some stimulation and muscle stretching brought by exercise.
Secondly, it is not appropriate to do strenuous exercise directly, but to do it step by step, starting with the simplest action, and don't rush into it, which will bring unnecessary harm to the body.
Finally, don't jump for the time being, otherwise it will easily leak urine.
3, postpartum recovery method
First, pelvic bone repair
Specific actions: spread a yoga mat, lie flat on it, and relax the muscles of the buttocks and abdomen. Put your hands on your sides and bend your feet together. After making these preparations, start practicing. First contract the pelvic floor muscles for 5 seconds, then relax 10 second, and repeat 10 times, no more than 4 times a day.
Exercise effect: This kind of exercise has a good effect on strengthening the pelvic floor muscles of mothers, and can also effectively help the wound to heal. As long as you persist for 4 to 6 weeks, you can see the effect.
Second, the movement of shrinking yin.
Specific actions: spread a yoga mat, lie flat on it, lie on your back, put your hands flat, bend your feet at right angles, and stand up. This action is repeated 15 times, twice a day.
Exercise effect: This kind of exercise has a good effect on shrinking female private parts, and can also prevent uterine prolapse and female private parts relaxation.
Third, stretching exercise.
Specific actions: spread a yoga mat, lie flat on it, kneel down, raise your neck, and stretch your hands back. Repeat 15 times twice a day.
Exercise effect: This kind of exercise can stretch the neck and shoulder lines, keep the chest straight and firm, which is very helpful for body shaping.
Fourth, abdominal exercise.
Specific actions: spread a yoga mat, lie flat on it, kneel down, put your hands on your hips, keep your upper body straight, tighten your lower abdomen, and do exhalation and inhalation, circulating 20 times, twice a day.
Exercise effect: This exercise can effectively stimulate gastrointestinal peristalsis, prevent constipation and tighten abdominal muscles.
As long as these actions last for 2 1 day, you can see the effect. Novice mothers who want to get back in shape after childbirth should learn quickly.
4. Postpartum dietary guidance
1, light diet is praised by everyone: avoid adding all kinds of sauces when eating vegetables and fruits. Although lettuce salad and boiled vegetables are ideal foods for dieters, if you coat them with a thick layer of salad dressing and meat sauce, the weight loss plan will be ruined. Because oil, monosodium glutamate, soy sauce and other seasonings are all high-calorie things.
2. Vegetarian collocation is the most basic principle: the era of blindly listening to the opinions of predecessors and not eating vegetables has passed, and vegetarian collocation is the most basic and important principle. The combination of meat and vegetables and balanced nutrition can not only make your body get enough nutrition, but also avoid overnutrition.
3, drink more boiled water to promote detoxification: eight glasses of water a day helps the body balance electrolytes and promote metabolism. Drink plenty of water, which is necessary to strengthen detoxification. All biochemical reactions of human body must be dissolved in water, including the discharge of waste. Therefore, water intake must be increased after delivery.
4, vitamins can help human cells from harm: vegetables and fruits are a good source of many antioxidant nutrients, such as vitamin C, vitamin P and so on. Antioxidant nutrients are components that scavenge free radicals in the body and can reduce the damage to our cells.
5, eat more coarse grains to prevent constipation and colorectal cancer: In addition to rice, you can usually eat coarse grains such as brown rice and cereals as staple foods. Eating white rice can only consume calories and get no nutrition. Therefore, it is necessary to replace polished rice with coarse grains such as brown rice and whole wheat food. Not only can you eat more nutrition, but dietary fiber can also prevent constipation and colorectal cancer. This is good for people who want to lose weight.
6. Being too hungry and full is not only harmful to the stomach, but also detrimental to weight loss: if the calorie intake is excessively restricted, people will often be half hungry. However, if you choose nutritious food to eat eight points full, it will not only make people feel hungry, but also naturally reduce at least 500 calories every day.
7. Rinsing your mouth after a meal can reduce the chance of suffering from oral diseases: brushing your teeth immediately after a full meal can reduce the chance of suffering from oral diseases, and also make your breath fresh and difficult to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth clean at any time.
8. Chew more, chew slowly and help digestion: Chewing slowly is good for digestion, and it is also helpful for postpartum recovery. Smart slimming method should try to lengthen the meal time, generally a meal should take at least 20 minutes. More importantly, chew slowly, and eat at least 10-20 mouthfuls each time before swallowing, so that you can feel full early without increasing the burden on your stomach.
9. Say goodbye to snacks: Snacks are extremely high in calories. If you really want to lose weight, you must control yourself and never let snacks appear within your reach. Otherwise, you will unconsciously consume a lot of calories.
10. Don't eat and drink: When you feel hungry, you can selectively eat some fruits to relieve hunger. Because you will eat more when you are hungry than when you are normal.