First, the prophase

In the first few days, don't do exercises that increase abdominal pressure and need to hold your breath, such as push-ups, sit-ups, flat support, hard pulling, etc.

Do not engage in high-intensity aerobic exercise, such as running, aerobics, spinning, skipping, tennis, badminton, etc.

You can try yoga or full body stretching.

Second, the late menstruation.

After the menstrual flow is reduced, you can slightly strengthen the exercise intensity, try jogging, or do some upper limb strength training. The training intensity should be about 60% of the usual level.

Warm reminder: the first three days of the physiological period should rest. If you really want to move, you can do some relaxation exercises to prevent menstrual blood from retrograde flowing into the pelvic cavity, which will lead to the aggravation of dysmenorrhea. Replenish the right amount of water in time during exercise and adjust it according to your physical condition.

The recommended exercise types in physiological period are:

1, upper limb strength training, such as dumbbell training movements, there are no dumbbells at home, you can do some lifting and flat lifting exercises with mineral water bottles, which is also quite good.

2, jogging, as long as the body can bear, you can jog, control the speed not too fast, not too long.

3. Yoga or stretching exercises that focus on relaxation, don't put pressure on the abdomen, and avoid lifting your legs too high.

There is a saying: there are many efforts in the world that you don't need to know. But I want to say that sometimes, even if you don't say it, others can see it, such as losing weight.