Postpartum slimming gymnastics exercise 1. Xiangyang style.
Function: it can strengthen pelvic floor muscles, repair birth canal and restore the elasticity of birth canal.
Action essentials: Put your knees together, sit your hips between your legs, put your hands together on your chest, and lock your thumb. Inhale with both arms upward and exhale backward. Repeat and then relax.
2. Spine rotation.
Function: make the wound more compact and contract after cesarean section, restore abdominal elasticity and shape waist and abdomen lines.
Action essentials: Bend your knees, keep your feet as close as possible to the ground, lift your arms parallel to the ground, turn right when inhaling, turn in the opposite direction when exhaling, restore when inhaling, relax when exhaling, and straighten your legs.
3. Tiger style.
Functions: Stretch waist and legs, flex spinal joints, and massage abdominal organs.
Action essentials: Kneel into a four-legged bench, adjust your breathing, push your right leg backward, hold your chest high, be careful not to shrug your shoulders, then exhale and bow your head, contract your right knee, try not to touch the mat with your instep, and try to find your left knee with your nose tip. Practice once in the opposite direction, be careful not to bend your knees, and slowly recover and relax when exhaling.
4. the style of the ship.
Function: It can strengthen the crotch, stretch the posterior ligament of long legs and massage the abdomen, which is helpful for postpartum rehabilitation.
Action essentials: inhale and lean back slightly to help the body rise. Raise your arms, parallel to the ground, and feel very nervous in your abdomen. Then inhale and slowly restore, exhale and relax.
5. Full locust style.
Function: nourish and beautify the back, massage the abdominal organs and beautify the shape of the buttocks.
Action essentials: Lie on your stomach, keep your chin on the ground, put your hands and fingers behind your body, then inhale and stretch your arms, gradually raise your head, shoulders, chest and shoulder blades to contact as much as possible, inhale and slowly recover, and exhale to relax.
6. Meditate and relax.
Function: Deep relaxation can get inner peace, and then experience the feeling of peace and tranquility, just like charging the mind, which is helpful to rejuvenate and restore prenatal vitality.
Action essentials: Lie on your back with your feet shoulder width apart, palms up, close your eyes, adjust your breathing to deep, even, slow, thin and long, and watch your breathing, so that your breathing and breathing cycle will not stop. At this time, forget all the troubles in life, imagine a happy mood, look forward to a happy scene, imagine lying in a beautiful garden and bathing in the warm sunshine with the baby.
How to prevent postpartum constipation 1 can promote intestinal peristalsis and help restore muscle tension through physical exercise. Generally, lying-in women sit up 6-8 hours after natural delivery, do some turning activities, adopt various sleeping positions or sitting positions, or gently massage their lower abdomen. The next day, it is advisable to walk indoors without fatigue, but avoid squatting and standing for a long time. For those who have no complications after cesarean section, try to walk indoors the next day after delivery. If there are complications, follow the doctor's advice and don't get out of bed too early.
2, do postpartum gymnastics in bed, do anal contraction exercise, exercise pelvic floor muscles, and promote anal blood return. The method is to forbear defecation, lift the anus upwards, and then relax. Once in the morning and once in the evening, each time 10-30 times.
3, maternal diet should be reasonably matched, combined with vegetarian food, eat some fresh vegetables and fruits properly. Eat less spicy food such as pepper, pepper and mustard, especially don't drink alcohol. Sesame oil and honey have the function of relaxing bowels, so you should eat more after delivery. Pay attention to keep the habit of defecating regularly every day. If constipation symptoms are serious, laxatives can be used.
4, drinking more soup has many benefits, and the soup under milk generally contains a certain amount of oil, which can lubricate the intestines and promote defecation.
5. Combine work and rest to ensure adequate rest. Adequate sleep is the foundation of everything, such as adequate milk to prevent postpartum depression and constipation. Therefore, as a mother, we should gradually transfer other work to other people in the family, adjust our biological clock, and keep consistent with the baby. When he falls asleep, you should rest quickly, and when he wakes up, you should start? Work? .
6. When the stool is secret and can't be discharged, you can use kaisai dew, and the stool will be discharged after it becomes soft. If constipation persists, laxatives can be used.
What to eat and burn beef tendon after postpartum recovery
Ingredients: 250g beef tendon and 25g cabbage.
Seasoning: vegetable oil, cooking wine, ginger powder, chopped green onion, starch, monosodium glutamate and soy sauce.
Practice: 1, blanch the raw beef tendon with boiling water, drain the blood, take it out and drain it.
2, beef tendon in the casserole, add the right amount of water, simmer until 80% mature, remove, cut into long slices, and keep the original soup.
3. Heat oil in a pot, stir-fry vegetables first, then pour beef tendon, cooking wine, Jiang Mo, soy sauce and boiled beef tendon soup, bring to a boil, add monosodium glutamate, chopped green onion and prepared starch juice, and serve.
Tip: Beef tendon Beef tendon is a good nutritional supplement and contains collagen. The dish has the effects of invigorating spleen and stomach, nourishing but not greasy, providing effective nutrition for parturient and preventing postpartum uterine prolapse.
Crispy fresh lotus root slices
Ingredients: 300g of lotus root and 70g of carrot.
Seasoning: salt, monosodium glutamate and sesame oil.
Practice: 1, wash lotus root and carrot, peel and slice.
2. Cook the lotus root slices and carrot slices in hot water and pick them up.
3. Soak the cooked lotus root slices and carrot slices in cold water, remove and drain.
4, add the right amount of salt, monosodium glutamate, white vinegar, sesame oil and mix well to eat.
Tip: This dish can help digestion and promote moisture, which is suitable for pregnant women who want to lose weight.
Guess you are interested in:
1. What should I do to resume gymnastics after childbirth?
2. What are the postpartum slimming exercises?
3. How do women resume gymnastics after childbirth?
4. Postpartum weight loss gymnastics
5. Postpartum weight loss gymnastics movements
6. How to lose weight quickly after delivery?