1, How to lose weight after delivery
Hip exercise
1 First, lie on your back, put your arms at your sides naturally, get your feet off the bed, raise your legs, keep your knees bent, and get ready.
2. Then lift the upper body with the strength of abdominal muscles and arms, and recover after 1O seconds. Repeat 10 times.
3. Finally, lift your arms. When your upper body is lifted, your arms will stretch in an arc on your chest. Hold on for five minutes.
Thoracoabdominal muscle exercise
1. First lie on your back, take a deep breath to inflate your abdomen, then exhale gently through your mouth, hold your breath, and then forcibly contract your abdominal muscles 10 second. Repeat the action for more than 20 times.
2. Then lie flat, with the abdomen as the whole body support point, slowly raise your head and left knee, and touch the left knee with your right hand at the same time, but don't touch it, return to the original position, and then change your left hand and right knee. Repeat the action for more than 20 times.
Back muscle exercise
1. First, lie on your back, relax naturally, and raise your arms above your head.
2. Then bend your knees and grab your ankles with both hands.
3. Then raise your hips and back to arch your body, stay for 1O seconds, and then relax. Repeat the action for more than 20 times.
Abdominal and hip exercises
1. First, lie on your back with your feet and elbows as the support points of your whole body. Then, your knees and hips bend to tilt the pelvis, raise your head, and at the same time, contract your hips. Stay more than 20 times.
2. Then lie on your back, bend your elbows and knees, and put your forearms and calves together. Put a pillow under your forearm so that the soles of your knees and calves can touch the bed. The upper body and thigh form a 90-degree angle, and the thigh and calf form a 90-degree turtle. Support on the pillow with your forearm. Arch your back up, tuck your hips in, and then relax and take a deep breath. Repeat the action 10 times.
Lumbar muscle exercise
1. First lie on your back, naturally raise your knees to your abdomen, stretch your left leg like pedaling a bicycle for 3 minutes, then return to your right leg, and repeat for 5 times.
2. Then lie on your side and keep your toes straight. The arm under your body reaches out to your head, puts your head on it, and the other arm bends over your chest to support the ground. Then lift the thigh to the highest point and slowly recover. Turn around and lie on the other side and lift your other leg to do it. Repeat the exercise 20 times. Remember not to bend your legs when lifting them.
3. Stand upright again, with your hands akimbo, and then lift your knees to your chest alternately, more than 30 times per minute. It takes a few minutes or more.
4. Finally, put your hands on the ground, bend forward, kneel on your knees, and your upper body is parallel to the ground. Look forward. Then, first straighten one leg, kick it up and back, restore it and replace it with the other leg. Repeat 20 times on each leg.
The first step of postpartum exercise-abdominal breathing exercise
Objective: To contract abdominal muscles.
Practice: lie flat, close your mouth, take a deep breath through your nose, then exhale slowly, relax your abdomen, and repeat 5 ~ 10 times. Natural mothers can start practicing on the first day after delivery, and caesarean mothers can start practicing after the wound is painless.
Chest movement
Objective: To restore breast elasticity and prevent sagging and sagging.
Exercise: Lie on your back with your hands flat on your sides.
1. Hands straight forward;
2. Stretch your arms left and right and lay them flat on your sides;
3. Then lift it up until the palms meet (the action is the same as 1. );
4. Keep your back straight and lie flat;
5. Return to the chest (same action 1. ) then lie flat on the left and right sides (the same as action 2). ), repeated 5 ~ 10 times.
Leg movement
Objective: to promote the contraction of uterus and abdominal muscles and restore better curves of legs.
Practice: keep breathing naturally, lie flat and put your hands flat on your sides. 1. Lift your right leg at an angle perpendicular to your body, with your toes straight and your knees not bent. Then slowly lower your legs, repeat 5 ~ 10 times and change your feet.
Female private parts muscle contraction exercise
Objective: To promote muscle contraction of female private parts and prevent sagging of uterus, bladder and female private parts.
Exercise: Lie on your back with your hands flat on your sides.
1. Bend your knees so that your calves are vertical.
2. Open your feet shoulder-width apart and raise your hips into a slope with the strength of your shoulders and feet.
3. Put your knees together and count to three, then spread your legs and put your hips down. Repeat 5 ~ 10 times.
Knee-chest level
Objective: To help the uterus return to its normal position.
Exercise:
1. The body is in a kneeling position with the head sideways.
2. Put your hands on the bed surface on both sides of your chest, keep your knees shoulder width apart, and keep your chest and shoulders as close to the bed surface as possible, and keep this posture for 2 ~ 5 minutes.
2. How to jump rope to lose weight
Jumping rope can lose weight. This is a good exercise to lose weight. It can fully exercise the lower limbs, and at the same time, it can also make the arms and shoulders get good practice. This is a simple but coordinated exercise.
Statistics show that a person weighing 60kg can burn about 120 calories in skipping rope 10 minute, which belongs to the range of high energy consumption exercise. Moreover, skipping rope has low requirements for venues and equipment and is easy to adhere to.
However, people with a large weight base are not advised to jump rope, which is likely to cause sports injuries to leg joints. I suggest you cooperate with some low-impact aerobic exercises to master the essentials of skipping rope. It will be better to stick to skipping rope to lose weight.
Skipping rope can not only reduce the fat in arms and buttocks, but also enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can also prevent diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression and menopausal syndrome. In addition, for women in lactation and menopause, skipping also has a positive effect on relaxing emotions, which is beneficial to women's mental health. It can be seen that skipping rope to lose weight can really be said to be a whole body.
Skipping rope consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss. It can exercise leg muscles and stovepipe, so skipping rope can stovepipe. But many people worry that skipping rope to lose weight will make the calf thicker. The fact is that most people's calves don't get thicker after skipping rope, but a few people get thicker instead. Because some people's genes are hard to grow muscles no matter how they exercise, a few people grow muscles with a little exercise. Therefore, the choice of weight loss exercise should be based on your own situation. Generally speaking, long-term exercise of calf muscles will reduce calf fat, make muscles tense rather than bigger, reduce leg circumference and have beautiful curves.
The best time to jump rope
Note that skipping rope is not allowed before meals and one hour after meals! Skipping rope is a popular fitness exercise especially suitable for autumn and winter, especially for women.
In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as anaerobic exercise with less time consumption and high energy consumption!
Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Usually 30 minutes each time, five times a week, but not absolutely. It depends on one's physical strength and needs. Just starting to learn to jump rope, jumping for 5 minutes at a time may make you breathless, so you don't have to force yourself to jump for 30 minutes. Exercise for 30 minutes, but still feel dissatisfied, which can increase the time.
Stretching after skipping rope is very important.
The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult movements, and you can play freely, such as the movements shown below.
Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal.
Precautions to prevent rope skipping injury
The first is the choice of venues and tools. Although skipping rope is not limited by time and space, we should pay attention to the choice of venue. Try to choose lawns, wooden floors and mud with moderate hardness as skipping venues. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
Secondly, rope jumpers should wear soft and light high heels to avoid ankle injuries.
Thirdly, in the choice of rope, we should choose a rope with moderate hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.
Finally, do enough warm-up exercises to relax muscles and joints and prevent sprains. In addition, obese and middle-aged women should choose to jump rope with both feet on the ground to avoid sprain.
Correct method of skipping rope
First of all, breathe smoothly and rhythmically, keep your upper body balanced, and don't swing from side to side.
Secondly, the human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Finally, don't shake the rope too high, just let it pass.