Menstrual exercise depends on personal situation. If there is no discomfort, women with exercise habits can exercise completely. Exercise can promote blood circulation and improve the blood supply of reproductive organs around pelvic cavity. The alternating contraction of abdominal muscles and pelvic floor muscles can massage the uterus, promote menstrual blood discharge and relieve dysmenorrhea to some extent. But if it hurts, forget it. Pay attention to stop high-intensity running, abdominal anaerobic and heavy-load anaerobic exercises to increase abdominal pressure, so as to avoid menorrhagia or endometriosis.

Two days ago, when the blood volume is high, I usually stop all sports. If I feel unwell, I can go out for a walk (shopping is a good exercise, and I always said ladies before). If I feel tired before menstruation, I'd better take less exercise and have more rest (this is normal, some women will postpone menstruation because of excessive exercise before menstruation, so listen to the body's voice in short). In the next few days, if the blood volume is low, you can walk quickly and do instruments other than abdomen.

2. Do women have to do strength training? Will you become a muscle girl?

Too many girls have muscle phobia. Muscle is a good thing. Muscle mass is the basis for you to consume more than others during exercise or rest. With large muscles, doing the same action can lift heavier things, consume more energy, and use more energy when resting. At the same time, it is also the protection of fragile joints. Many girls began to exercise, jump a few times and run a few steps before they began to have knee pain, which was caused by long-term inactivity of hip and leg muscles. Therefore, never resist resistance movement. Many women who have no exercise habits feel strong and have a lot of muscles. In fact, they are just hard fat. Muscles are soft and elastic when relaxed and not congested, and they are not hard at all.

I'm afraid I'll become a muscular man after practicing, sister. Do you have testicles? Can no testicles secrete a lot of testosterone? Muscle swelling after exercise is just congestion. If you don't move your muscles for two days, they will soon become smaller. If you don't move twice, you will feel that you have long muscles. You really think too much. In addition, the pictures of muscular women you see are all long-term strict diets, even hormones, which is very difficult for bodybuilders.

3. How long can I exercise after meals?

It is best to do strenuous exercise 1-2 hours after meals, and wait for 3 hours after meals. If it is more than 3 hours before the last meal, you can supplement some simple and digestible carbohydrates, such as white bread and a small amount of protein, such as half a spoonful of protein powder, 1-2 hours before exercise. Eating a small amount of protein can avoid the intense hunger after exercise, and make you particularly want to eat sweets.

4. Can I eat immediately after exercise?

After exercise, you can eat some carbohydrate protein, such as skim milk/yogurt, a small banana, white bread and boiled egg white. You can eat whatever you want after stretching and taking a shower, but don't be too full. Just don't feel hungry before going to bed. . Whether you are fat or not depends on the overall intake. If you exercise too late at night, don't eat too much and sleep without feeling full or hungry, so as not to affect your sleep.

5. Can I drink water during exercise?

Yes, you can drink it anytime. Fat burning 1g consumption 1ml water. Lack of water will greatly affect fat consumption. In addition, sweating will lose water and avoid exercising in a thirsty state. Thirst is already a state of water shortage for the body, and it is also necessary to avoid drinking too much water just before exercise. I want to go to the bathroom when I exercise. Continue to add proper amount of water after exercise. If you sweat a lot, especially outdoor sports, you should pay attention to supplementing electrolytes.

6./kloc-how many pounds can you lose by exercising every month?

Everyone's situation is different. According to strict exercise and diet control, it is generally recommended to lose 2%-5% a month. It takes 7700Kcal to consume 1kg body fat. If the intake of 1800kcal of 55kg girls before exercise can make ends meet, and the daily exercise of 1 hour consumes 330Kcal (this consumption is normal without much exercise basis, assuming that the fat consumption is completely reduced), it needs 7000/330. Plus 7 days of physiological period, you can lose weight 1kg in one month. Although it is slow, it is a very safe speed. The harm of losing weight quickly is too great and it is bound to rebound. There is absolutely no need to pursue this speed.

7. Why do I exercise or not lose weight? Legs are still thick?

First of all, exercise time should have at least one cycle, and diet should be healthy and reasonable. If you have only exercised for a few days, don't ask this question. Sticking to three cycles can change people, and continuing to stick to six cycles can keep good habits for a lifetime. Secondly, if the body mass index is lower than 20, it is best to throw away weighing scale, leaving only a tape measure and a mirror to observe the changes of your body shape. Review your exercise consumption and intake. Muscle edema during initial exercise may increase weight, which is not to increase muscle. Muscles don't grow that easily. Exercise is not like dieting. You quickly lose a lot of water and muscle weight, but you double it as soon as you eat it. In addition, if you have a history of dieting or diet pills, congratulations, your physique has been tossed by yourself to be fat instead of thin, exercise slowly, adjust your diet and improve your metabolism, and be patient.

8. Why did I start exercising, and my waistline dropped, but my weight increased? If I don't lose weight, I will be depressed. ...

Do people weigh you when you go to the street? Fat is much lighter than muscle. At the beginning of exercise, muscle congestion may lead to weight gain, so don't worry. Don't believe any bullshit about good women, but believe a hundred. Light weight ≠ thin, you may be a thin and fat person with high individual fat.

9. Is the weight different at different times of the day? When is it appropriate to weigh yourself?

At the same time, weighing is generally the lightest when you get up in the morning and go to the toilet. Unless you ate too much and too salty the night before, this time error is also the smallest. The difference between before and after meals is two kilograms, and the difference between morning and evening is two kilograms. In one day, the weight difference can be four kilograms. Two more glasses of water is 1 kg. If you eat more salt and drink more water, you can weigh two kilograms. Weighing all the time is to find a blocking point for yourself, just weigh it once a week or even once a month, and don't worry too much about the fluctuation of one or two pounds.

10. What should I do if I can't feel my abdominal muscles?

Abdominal muscles are weak, so they borrow the strength of arms, neck and thighs. Do belly roll, put your hands on both sides of the temple, chin slightly retracted, waist close to the floor, pelvis backward. The navel is pressed down into the spine, and the upper body is rolled up with abdominal muscles until the shoulder blades are off the ground, and the shoulders, neck, head and thighs are not forced. You can't hold your head, even if you hold your head a little, you will accidentally borrow money by hand, which will hurt your cervical spine. However, when you are exhausted, you really feel heavy, which affects the strength of your abdominal muscles. The secret is that gently pressing the top of the head with one hand is very helpful and will not cause pressure on the cervical spine.

1 1. How to practice a round and tight ass in Europe and America? What should I do if the buttocks are sunken on both sides?

First of all, the buttocks should have various resistance exercises to exercise the gluteus maximus, such as squat, lunge squat, prone leg lift, back kick, hip bridge and so on. And the ideal hip of a girl is like this:

The true nature of gluteal muscles is that there will be depressions on both sides, and the rounded buttocks are largely derived from fat. Women's slightly higher body fat mostly accumulates in the buttocks, thighs and lower abdomen. Europeans and Americans will accumulate more fat on their hips than Asians, and it is easier to have rounded hips. But hips must come from the straightness of muscles, and we can only improve them in our natural genes. Five years ago, the hip of the goddess Jen was not as big as it is now, and it was also worked hard.

12. I'm pregnant. Can I do strenuous exercise? Can you still be pregnant after losing weight? Can you still exercise during pregnancy?

During pregnancy, strenuous exercise is completely possible, and exercise can also increase the chances of pregnancy. For women who don't exercise for a long time, it is strongly recommended to exercise regularly for a period of time before pregnancy. Pregnancy will bring challenges to women's cardiopulmonary function. It needs to supply blood and oxygen for two people. Mothers who can run and jump in aerobic exercise before pregnancy have strong cardiopulmonary function and can better supply embryos. Exercise exercises muscle strength, so that expectant mothers still feel relaxed when they gain more than 20 kilograms. But once there are signs of pregnancy, you should stop exercising until 12 weeks and follow the doctor's advice. During pregnancy, you can't lose weight by reducing intake. You can only strengthen exercise and have enough nutrition in your diet to avoid malnutrition in the early pregnancy (especially severe morning sickness).

As for exercise during pregnancy, in addition to walking, pregnant women can consult a doctor after 12 weeks according to their own situation before doing 1. 2. Light to moderate intensity aerobic exercise. 3. Yoga Pilates that do not oppress the abdomen (that is, some movements should be improved, such as twisting posture and prone posture. Don't lie flat after a few months, try to lie on the inclined plate).

If you have exercise habits, most exercises can reduce the intensity and maintain. However, due to the suspension for three months, it is still necessary to start from a low intensity and step by step.

13. How soon can I start exercising to lose weight after delivery? Does exercise affect breast milk?

The effect of postpartum hormones will last for 4-6 weeks, and the joints and connective tissues are still soft and unstable. Higher exercise intensity will make the joints relax excessively, and the uterus will expand until 6 weeks after delivery, and its ligaments are still in a stretched state. Therefore, pregnant women who have caesarean section must start exercising 6-8 weeks after delivery, and pay attention to many risks.

There are also rumors that lactating people can't breastfeed until lactic acid metabolism is good 2 hours after exercise. The method of losing weight is no different from general fat loss, because you need to start step by step without high-intensity exercise for a long time. However, breastfeeding should pay attention to balanced nutrition, and you can't lose weight by reducing your intake. Breastfeeding itself consumes a lot, and adequate milk is also very helpful for postpartum weight loss.