What should I do if my stomach is big after delivery? 1. Mom's breastfeeding time is too short.
Some nutrients in breast milk, especially protein, are obtained from the decomposition of fat in the mother's body. If the mother can insist on breastfeeding, it will be of great help to postpartum recovery. Premature weaning is also the main cause of postpartum obesity.
2, because of breastfeeding, overnutrition.
Many mothers will choose breastfeeding after giving birth, one person will eat and the other two will make up. Many mothers worry that their babies will be malnourished because of insufficient milk and will make up for it during lactation. When the nutrient intake is excessive and cannot be consumed in time, it will become fat accumulation in the body.
3. Too little exercise
There are many chores and childcare after childbirth, so there is no chance to go to the gym. Too little activity and too much food make them potential obese people. Over time, the meat in the stomach, neck and thighs piled up into mountains, and it was easy to walk.
How to lose an annoying big belly?
1, redefining diet
First of all, obesity is definitely caused by excessive intake of certain nutrients in the diet, such as sugar, protein and fat. So we should try to reduce the sugar and carbohydrate in our diet. It is suggested to use tea instead of soda water, fruit instead of dessert and honey instead of sugar. Pay attention to eat more vegetables and coarse grains.
Step 2 lose weight
It is suggested that mothers can walk or jog for half an hour every day, but I also suggest that mothers choose jogging, knowing that jogging consumes about three times as much energy as walking.
Swimming two or three times a week can improve our cardiopulmonary function, which is more conducive to reducing fat and weight. Swimming for an hour can consume 500 calories.
3. Strengthen abdominal muscle training.
Aerobic exercise can reduce fat and lose weight, but it can't make your abdomen flatter. It is recommended to try anaerobic exercise.
Vacuum abdominal movement
How long can I practice shoulder dumbbells after delivery? Dumbbell has several movements that have a good exercise effect on arm muscles. Sticking to exercise can not only reduce fat, but also build a healthy figure curve. What should I pay attention to when using dumbbells? When doing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an air-turbid, cold or hot environment. Before the start of the exercise, do warm-up activities; After the exercise, you must do a good job of relaxation; When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joints are under great pressure, and the movements are slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups. Don't be overweight, overweight dumbbells are easy to strain muscles, but they can't achieve the training effect; Not too light. Dumbbells that are too light can't achieve the purpose of shaping at all. The increase in strength should not be rushed, but should be gradual. Do you know how to use postpartum dumbbells?
1, stretching and lifting-exercise the muscles on both sides of the shoulder and upper arm.
A. Sit up straight, with your arms hanging naturally at your sides, holding a dumbbell in each hand and palms facing each other. Open your arms to your sides, lift them without bending until they are parallel to the ground, hold them for a second or two, and then slowly lower your arms.
B, straighten your arms, lift your body forward at a 40-degree angle until it is parallel to the ground, palm down, and then slowly put it down. Repeat this set of movements 15 ~ 20 times, and do two groups.
2. Raise your arm back-exercise your triceps.
A, feet shoulder width apart, holding a dumbbell in each hand. With the waist as the axis, the upper body is pressed down to be parallel to the ground and the lower limbs are slightly flexed. The arms droop naturally and the palms are inward. Lift the elbow up to the upper arm parallel to the ground. This is the starting position.
B. Hold the upper arm, and at the same time straighten and lift the forearm backward until it is parallel to the ground, and keep it for one or two seconds. This position is like diving downhill while skiing, and retracting the forearm with the elbow as the axis. Repeat this set of movements 15 ~ 20 times, and do two groups.
3. Raise your arm against the wall-adjust your biceps.
A. Stand upright with your back against a wall or other support, with your arms hanging at your sides, and each hand holding a dumbbell with your palms inward.
B, the head and back tightly stick to the support, slowly lift the dumbbell to the shoulder direction, and turn the wrist at the same time, so that the palm faces upwards. Note that the head, back and legs must be close to the bracket. If you don't do this, the exercise effect will be greatly reduced. Hold for a second or two, then put down the dumbbell and return to the starting position. Repeat this set of movements 15 ~ 20 times, and do two groups.
Through the introduction of Baibai Safety Net, everyone learned how to use postpartum dumbbells. Don't exercise after delivery, and do it after recovery. If you want to know more about fitness safety, please continue to pay attention to other columns on this website.