Menstrual weight loss exercise
Stretch hamstring/gluteus maximus/back muscles
Straighten your right leg with the sole of your left foot close to the inside of your right leg. Stretch your right foot and mobilize the right quadriceps. Put away your right leg, keep this posture, and take a deep breath for 5~ 10 times. Relax your head and neck.
Legs: Sit on the ground and turn your spine.
Then stretch hamstring muscle/gluteus maximus muscle/back muscle, put your right hand behind your back, and then sit as straight as possible. Put your left hand outside your right knee. Turn your spine to the right. Note: Suck the navel to the spine, and then turn the body from the lower abdomen to the head. Keep this posture, breathe 5~ 10 times, and then switch to the other side of your body.
Beautiful buttocks: frog posture, stretching mouse skin.
I use this stretching method to help golf and softball players. The key to stretching muscles is to pay special attention to adjusting breathing. Every time you exhale, when your body "sinks" lower, imagine that all the tension is away from you. Hold this position for one minute.
Beautiful back: supine, spine rotation.
Lie on your back on the yoga mat, cross your right leg on your left leg, and stretch your arms so that they are perpendicular to your body. Move the lower limbs to the left. Be careful not to leave the floor with your right shoulder at this time.
At this time, if your knees can't touch the floor, please put a folded towel under your knees as support. Hold this position for three minutes, then switch to the other side of your body and repeat the previous process in the same way.
Precautions for losing weight during menstruation
1, not suitable for low-calorie diet. During this period, due to the loss of iron and protein, the diet and weight loss plan should be slowed down, otherwise malnutrition, anemia and decreased resistance will occur, which will affect health. Although you shouldn't go on a diet to lose weight, you should also focus on lightness.
2, high-sugar and high-protein diet uses whole grains instead of sweets. On the one hand, it can avoid accelerating the rise of blood sugar and stimulating insulin secretion due to high sugar content, but it will cause hypoglycemia, dizziness and limb weakness. Secondly, because it is full, it can avoid excessive intake and obesity.
3, more intake of hematopoietic nutrients should choose foods containing iron, vitamin B 12, cobalt and other hematopoietic related nutrients, such as liver, beef, seaweed and so on.
4, eat more fiber foods, eat more fruits and vegetables during the physiological period, which can promote intestinal peristalsis and help improve constipation and bloating during the physiological period.
5, eat more calcium-containing foods, such as calcium deficiency in the body, will cause uterine spasm and cause dysmenorrhea, you can eat more calcium-containing foods, such as milk, cheese and so on.
6, add water, physiological period time is easy to cause water loss and dry skin, become sensitive, so remember to add the right amount of water.
Have all the friends learned to lose weight during menstruation? Menstruation can be a painful thing for girls. Then the mood will fluctuate relatively, not as calm as usual. The body will also show signs of rest. Therefore, friends still need to pay more attention to rest according to their own body during menstruation. Losing weight is something that needs to be persisted. Only when you are healthy can you lose weight more effectively.