1. Is your menstruation good?
For most healthy women with normal menstruation, it is beneficial and harmless to participate in sports during menstruation, but it should be noted that menstruation is a special period for women after all. During this period, the pelvic congestion is obvious, the body resistance is low, people are prone to fatigue, and exercise should be moderate.
2, the benefits of menstrual exercise
Proper exercise during menstrual period is helpful to regulate the excitement and inhibition of cerebral cortex for too long, improve human function and facilitate the smooth passage of menstrual cycle.
Proper exercise during menstruation can promote blood circulation, improve blood supply to pelvic cavity and genitals, promote endometrial shedding, and contribute to menstrual health care.
Proper exercise during menstruation can promote the alternating contraction and relaxation of abdominal muscles and pelvic muscles, and can also massage the uterus, which is conducive to menstrual blood discharge.
Proper exercise during menstruation can also help patients with dysmenorrhea to relieve their psychological pressure and reduce the degree of uterine spasm, which is conducive to the rehabilitation of dysmenorrhea.
3. What exercise is suitable for menstruation?
In the first few days of menstruation, women can decide the form of exercise according to their own conditions, mainly gentle, soothing, relaxing and stretching exercises, such as simple yoga, primary gymnastics or some simple stretching exercises, which can help blood circulation and relieve stress. During exercise, pay attention to avoid exerting pressure on the abdominal cavity, avoid lifting the legs too high, and stop exercising immediately when fatigue or bleeding increases.
4. What exercise can't you do during menstruation?
You can't do high jump, long jump, sprint, ball games, push-ups and sit-ups during menstruation. To increase abdominal pressure, so as not to oppress the uterus, poor blood flow, excessive menstrual blood, backflow, and even change the position of the uterus; In addition, you can't participate in various water sports. There are many bacteria in swimming pools, but the resistance of menstrual women is weak, and the reproductive system is susceptible to bacterial infection, leading to various gynecological inflammations.
5. Precautions for menstrual exercise
When women come to menstruation, don't exercise in the scorching sun, and don't exercise in cold water bath. Pay attention to the abdomen can not catch cold, so as not to cause ovarian dysfunction, leading to menstrual disorders;
Pay attention to shorten the exercise time, slow down the speed, reduce the amount of exercise, and pay attention to relaxation after exercise; Don't play high-tension games, so as not to cause menstrual disorders.
Take a hot bath to relax after exercise. Be careful not to take a bath in the basin, so as not to cause pelvic inflammatory disease, and don't wash cold water, so as not to contract blood vessels and cause menstrual disorders.
6, menstrual period is suitable for exercise
1. Walk for 20~40 minutes.
Even experts who oppose strenuous physical exercise or fitness exercise during physiological period have to agree that walking or walking is the best exercise that can effectively help regulate menstrual discomfort and is not easy to get hurt. No matter before or during menstruation, as long as you can get out of bed and walk around, you might as well put on comfortable sandals, apply sunscreen and go for a walk in the park.
Although a person can't consume too many calories when walking; But when there is a cool and comfortable wind blowing in the evening, take your other half, baby or dog for a walk together, and your mood will not only become pleasant quietly, but also feel full of body and mind because of exercise!
2. Jogging 15~30 minutes
If you want to go jogging, don't hesitate to run! Many sports science studies have confirmed that running can really activate the brain and produce endorphins, which are chemicals that can improve mood. So, if you are depressed because of your physiological period, put on headphones and let music accompany your jogging time!
It is particularly important to note that in addition to your menstrual blood, water and electrolytes will also be lost due to jogging; Remind you, remember to replenish enough water before running, jogging and after running, so as not to make your body run out of energy at an accelerated pace, but become tired and weak after running.
3. Yoga 10~20 minutes
Generally speaking, the yoga movements suitable for women in physiological period vary from person to person; The maturity of skills and the softness of the body are also related to whether you are qualified for a specific yoga movement. In addition to not recommending you to do handstand, some yoga moves can really help you relieve pelvic muscles and relieve back discomfort during menstrual cramps. If you are not so familiar with yoga, start with a simple yoga wreath!
1. Keep your back straight, squat your feet on the yoga mat, open your knees, separate your feet to the sides, and try to keep your heels flat on the same level. Imagine yourself as a frog with open feet, with both hands naturally supported on the ground in front of your chest.
2. Then extend your fingertips backwards, palms up, and extend to your left and right feet respectively.
3. Inhale, lean forward slightly and keep balance. Hands through ankles, fingertips touching heels. Keep your feet balanced and open, keep your head slightly low, and exhale slowly.
4. 30 to 45 minutes in aerobic dance.
Hey, the physiological period is coming. Is that crazy elf in your heart particularly restless and wants to be liberated but doesn't know how to solve it? Honey, we totally understand. Now, let's dance aerobic dance, which is the perfect exercise to release your madness!
Because the teachers who dance rhythmic gymnastics are usually very lively and the way of class is very relaxed and interesting, I believe you will soon be able to divert your attention and drive away the depression! Even better, aerobic dance with proper intensity can not only consume a lot of calories, but also relieve edema for you; In addition, sweating can speed up metabolism and make the body achieve deeper detoxification. After rhythmic gymnastics, you almost forgot that your "good friend" is still waiting for you at home! Of course, you should remember to replenish water in time.
5. Dance to see the mood.
Dancing with big moves doesn't sound like a feasible thing during the physiological period; But if your situation is not too bad, dancing can actually help you improve your heart and lung function and promote blood circulation, but it can make menstrual blood flow smoother. And have you ever found that dancing is actually the least like sports; Looking at yourself in the mirror, who has rhythm, who is energetic and who is neat, have you forgotten that you are still in the pain of your physiological period?
Dancing can not only show your charm and affirm yourself, but also make your body feel weak and tired. After dancing, you can make your whole person look brand-new and reproduce your happy and carefree self! In addition, compared with the daytime, dancing at night can make you feel more relaxed and make the whole person look particularly attractive. Now, just choose your favorite dance music and dance together!
Reminder: Be sure to warm up thoroughly before dancing, and do proper exercise after dancing to prevent physical strain!
6. Lie down, but don't forget to breathe.
If you are a super lazy girl, then take advantage of the rest time of watching TV at home and do some lying-down actions during advertisements to completely relax your body and help your bones and muscles to do a big stretch.
1. Let the whole person lie face down on the ground (if the floor is too cold, remember to lay a blanket before coming down).
2. Wrap your arms and elbows around your lower chest.
3. Lift your body with the strength of your arms and toes, stay for a few seconds, and then put it down.
The seemingly fun squat exercise is a high-intensity whole-body exercise aimed at the physiological period. First of all, try to keep your body up until the end of an advertisement, and then gradually stretch it to a complete advertising time. You will be surprised to find that you have consumed more than 300 calories in this seemingly short advertising time! Do it a few times more, and your abdominal spasm will also be improved.