Weight loss gymnastics after caesarean section 1, action description
One leg jumps to the ground, the other leg bends its knees first, then bounces forward and down to straighten the leg. The movements of knee joint and hip joint should be extended in a controlled way, and the toes should be stretched straight, so the knees should be bent to the ground for buffering.
2, technical points
Keep your upper body upright, swing your legs and bend them to your hips, then kick your legs forward and down. At the moment when your legs are straight, the movements of your knees and hips should be extended in a controlled way, and pay attention to the full flexion and extension of your knees.
3, easy to make mistakes
(1) Upper body leans forward and hips are closed.
(2) The starting action is to kick forward and downward.
(3) When kicking, the swinging leg is loose and uncontrolled.
(4) Swing ankle joint is slack.
4. Corrective measures
(1) Practice mopping the floor with one hand (holding the wall).
(2) Practice kicking in situ, experience the braking of the calf, tighten the foot surface, and fasten the soles of the feet with toes.
5. Similar movement changes
(1) Leg suction:
Stand on one leg, bend your knees and lift the other leg.
(2) Hind leg flexion:
Stand on one leg, bend the other leg backwards, and then return.
Precautions for postpartum aerobic exercise There are tens of thousands of movements in aerobic exercise. Incorrect exercise will damage health and disturb the mind. Correct exercises need to pay attention to:
1, avoid greasy and spicy diet, and don't eat for at least 3 hours before practice.
2. You need to urinate before practice.
3. Take a bath at least 15 minutes after aerobics.
4. Don't do aerobic exercise in the scorching sun.
Don't worry that you can't stand the power of difficult posture. In fact, as long as you follow the correct practice procedures, cooperate with breathing and stretching skills, naturally cooperate with the flexibility of your body, make progress slowly, and reach a position where you feel comfortable.
6. When practicing aerobics, try to wear simple and loose clothes. It is best to take off watches, belts and other accessories when practicing.
7. Try to practice at the same time every day.
8. It is very important to keep indoor air circulation during practice, which is very important to adjust breathing practice.
9. Aerobic mats should have support columns. Too soft or too hard is not good. Never let your feet slip.
Take a weekly walk
After confinement, you can often take part in some outdoor sports, and the best is walking. Walk four times a week for more than 30 minutes each time, and the journey is not less than two kilometers. If the community has physical exercise equipment, you can also take the equipment to exercise for at least 40 minutes every day.
Sit-ups exercise abdominal muscles.
Sit-ups should be carried out according to your own physique. Do it once or twice a day at first, and complete several actions at a time. You can increase the number of actions later.
Daily food intake of cereal after delivery
Rice, millet, corn, noodle porridge, noodles and other miscellaneous grains and potatoes. , 450 grams a day.
garden stuff
Cucumber, chrysanthemum, lettuce, tomato, carrot, broccoli, radish and other red and green vegetables, 400-450g per day.
fruit
Oranges, apples, bananas, watermelons, kiwis and other seasonal fruits are suitable, 200 grams per day.
Poultry meat
Chicken, quail, duck, beef, mutton and pork, 200g per day.
Fish and shrimp
Crucian carp, silver carp, hairtail, perch, carp, prawn, river shrimp, etc. , 50g per day.
egg
Eggs, duck eggs, quail eggs, goose eggs, pigeon eggs, etc. Generally, there are about 3 eggs a day, not more than 5.
Milk and dairy products
Fresh milk, condensed milk, milk tablets, yogurt, etc. 250 grams a day.
Beans and bean products
Soybean milk, tofu, soybean milk, bean sprouts, etc. 80 grams a day.
Oil and fat
Soybean oil, peanut oil, rapeseed oil, sesame oil and a small amount of animal fat, 25 grams per day.
other
Guess you are interested in:
1. What should I do to resume gymnastics after childbirth?
2. The method of losing weight after caesarean section
3. Postpartum weight loss gymnastics
4. What are the quick recovery slimming exercises after delivery?
5. What are the exercises you can do after childbirth?
6. How to lose weight quickly after delivery