1, walking or jogging
Menstruation is not suitable for strenuous exercise, but walking and jogging are still suitable for menstruation. In addition to not easily hurting the body, it can also effectively help regulate menstrual discomfort and help alleviate bad emotions.
2. aerobic dance.
Aerobic dance is also a kind of aerobic exercise. Different from other sports, aerobic dance is a sport with music activities. On the one hand, more calories can be consumed, and many dance movements can be integrated into it, so as to achieve the effect of losing weight and shaping. And aerobic dance's movements are not big, and there is no need to worry about being injured during menstrual activities.
3, the arrangement of menstrual weight loss exercise
(1) Aerobic exercise one week before menstruation
Choosing some sports with strong entertainment and weak competition can relieve mood and menstrual syndrome. Doing yoga for half an hour every day can make your mood faint. Proper pelvic stretching posture can promote blood circulation and reduce the possibility of edema and dysmenorrhea.
(2) Simple exercise during menstruation
Can the goal of losing weight during menstruation be put on shaping? Do some simple exercises, such as jogging, walking, hand yoga, arm stretching, etc. These exercises help to relieve pelvic muscles and relieve the back pain caused by menstruation.
(3) Full-body exercise during menstruation.
After menstruation, you can choose aerobic exercise such as swimming and tennis, and you can also choose soft exercise, weight training exercise, rhythm exercise and Latin dance exercise. Moderate intensity aerobic exercise can not only consume a lot of calories, but also help people eliminate edema; In addition, sweating can speed up metabolism and make the body achieve deeper detoxification.
4. Exercise should be avoided during menstruation
Avoid excessive strenuous exercise during menstruation, such as long-distance running, skipping rope and high jump. Intense exercise can easily make menstrual blood flow back from uterine cavity to pelvic cavity, causing endometrial odor and dysmenorrhea; Furthermore, the uterine orifice is slightly open during menstruation, and bacteria can easily invade the uterine cavity during swimming, increasing the chance of infection and causing gynecological inflammation; You should also avoid sports that easily lead to increased abdominal pressure, such as sit-ups and weightlifting.
Dumbbells, etc. If the abdominal pressure suddenly rises, it will not only easily lead to changes in the amount of bleeding, but also induce or aggravate physical discomfort, and even cause menstrual disorders and dysmenorrhea symptoms.
5. What do you eat to lose weight during menstruation?
1. Red beans
Red beans are sweet and sour, which can help you replenish qi and blood while detoxifying. Red beans are the best choice if your legs are edema during menstruation.
2. Macroalgae
Kelp can reduce the deposition of fat on the blood vessel wall and let the toxins in the blood be excreted. In addition, it is found that cooked kelp has better effect.
garlic
Garlic can reduce the production of cholesterol in the blood, help increase high-density lipoprotein, and replenish enough energy for you during menstruation. If you accidentally eat a big meal, you can always eat a little garlic to make up for it.
4. Chinese yam
Yam contains a lot of mucin, which can prevent fat from depositing on blood vessels and keep enough blood protein for you, so that you won't be undernourished because of excessive blood loss.
5. Dairy products
Orolic acid can not only make cholesterol deposit on the arterial wall, but also optimize the hormones in menstrual period, so that you can slim your waist and not your chest.