How long can I be a skipping athlete after childbirth? In order to get rid of excess fat after delivery, besides controlling diet, the most effective way is exercise.
However, Bian Xiao reminded mothers that it takes 1.5 to 2 months to start exercising after delivery, and 3 to 6 months for caesarean section.
Can I skip rope after delivery?
Because it takes a while to fully recover after sitting for a month, it is best to start aerobic exercise from low-intensity projects such as brisk walking, jogging, cycling, swimming and skipping rope. And exercise 2 ~ 3 times a week for 4 ~ 6 weeks, and then enter the next stage after confirming that your physical strength can withstand higher intensity exercise. In the part of muscle strength training, it is best to exercise muscle endurance from the beginning? Equal length? Give priority to exercise, and then start doing it slowly? Waiting for a picture? Exercise. The so-called isometric exercise means that the muscles continue to exert strength but do not contract, such as pushing the wall with both hands; Isotonic exercise is intermittent exertion and repeated contraction of muscles, such as lifting dumbbells. Mommy can do some local training in weak parts when exercising muscle strength to improve the local muscle strength of the body.
How to Lose Weight Correctly for Postpartum Obesity Now Bian Xiao will tell you a little knowledge about postpartum slimming.
1. Do you have to warm up before exercise?
No matter what exercise you do, you need to warm up. The purpose of warm-up is to raise the body temperature, awaken the muscles at rest, and then make the muscles more malleable. Stepping, walking fast, climbing stairs and walking with legs high are all good warm-up actions. Do these actions well before exercise, and then cooperate with some gentle stretching exercises, and you can officially start exercising in about 10 ~ 15 minutes.
2. What exercise should I do to lose weight quickly?
People's fatness is closely related to the amount of fat. If you want to be thin, you must lose fat first. The best way to lose fat is to do full-body exercise. The more muscles involved in burning calories, the faster the fat consumption. Postpartum mothers want to lose weight, starting with aerobic exercise, then using muscle strength training to improve their physical fitness, starting with low-intensity exercise and gradually progressing to high-intensity exercise. As long as you do aerobic exercise regularly for a period of time, keep breathing during exercise? Slight wheezing? , heartbeat maintenance? A little faster? , can achieve the effect of burning fat. After the intensity of exercise increases, the body will have afterburner effect, the basal metabolic rate will increase, and the fat burning effect will be more obvious.
suggestion
1. If you are still breastfeeding, what should you pay attention to during exercise?
Breast-feeding mothers should empty their breasts before exercise to avoid the trouble caused by milk seepage during exercise. Wear a sports bra when exercising, and change nursing underwear after exercising. Sports bra should choose the style with high support and replaceable lining, and replace the lining with nursing pad.
2. To achieve the effect of burning fat during running, one of the keys is to keep the running speed consistent. The speed of the treadmill is fixed by the machine, and it will not change because of the weather, road conditions or personal factors (such as physical fitness), so that runners can maintain a constant speed. Outdoor road running will be affected by weather, terrain changes and personal factors, and it is difficult to maintain a consistent running speed. This is why people often say that treadmills are better than outdoor running.