1, how to lose weight quickly after delivery?
On the outermost side of the abdomen, the muscle from top to bottom to the center of the abdomen is called rectus abdominis, which consists of two halves and a thin layer of white fibrous tissue. The muscles on both sides of the abdomen pass through the abdomen obliquely from different directions, and the lower layer passes through the abdomen from one side to the other. Some of these muscle layers do not cross in the center of the abdomen. Below the center of the abdomen, there is only one layer of muscle, so this part is particularly fleshy and easy to get hurt.
During pregnancy, the white line will begin to soften and expand, separating the second layer of rectus abdominis to adapt to the growing fetus. The separation of these muscles is called rectus abdominis separation.
3-4 days after delivery, you will find a space about 2-4 fingers wide. When muscle strength begins to increase, this space will shrink to the width of only one finger.
You can get through this stage as soon as possible through some simple exercises, and at the same time, you should start some more powerful exercises to restore the original shape and strength of muscles.
Lie on your back, bend your knees, and put your feet on the ground or bed. Stretch your abdominal muscles and lift your head and shoulders off the ground. At the same time, extend a hand and stretch horizontally in the direction of the sole of the foot. The fingers of the other hand are placed under the navel, and you can feel the force of two powerful rectus abdominis muscles.
Exercise method of rapid waist slimming after delivery
sit-up
Pay attention to sit-ups and sit-ups. When exercising, lie on your back first, then sit up, but you can't sit up completely. The upper body should keep an angle of 15 degrees with the ground. At this time, you will find that the waist and abdomen need a lot of strength, so it is difficult, but the effect is more obvious than sit-ups. Do it five times a day, 30 in a group, and the interval between each time should not exceed 1 minute. After finishing, gently massage the waist and abdomen. Persist in doing it every day, and it will be effective in half a month, which requires great endurance. It takes sweat and effort to become a hot mom in 45 days!
Rapid flattening of abdomen
1, warm up 10 minutes, wait until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.
2, the body is lying flat, and began to do abdominal muscle exercises, which are divided into supraumbilical, subumbilical and abdominal oblique muscle exercises. When doing umbilical exercises, the lower body is fixed and sit-ups can help the protruding part of the stomach tighten and flatten. When doing umbilical exercises, the upper body is fixed, the legs are flexed and stretched, and the feet are raised, which can help tighten and subtract the whole lower abdominal circumference. Finally, the exercise of external abdominal oblique muscle, in short, is to do various waist rotation exercises, which can be used as an auxiliary exercise to make the weight loss effect of upper and lower abdominal exercises more obvious.
3. There is a saying that "seven points of exercise, three points of kneading." What about postpartum thin belly? After abdominal exercise, you should have an abdominal kneading massage. Kneading is to do circular massage clockwise and counterclockwise 100 times, which can help relieve muscles and promote fat metabolism.
2. Mix and match movement
Intermittent training, using high school and low intensity training, is divided into several groups, and each group gives the body a certain recovery time. This combination of intensity and time can make the body bear greater intensity training, and the effect is much better than continuous training. At the same time, because after high-intensity training, the body is still in a state of super fat burning, which can make the whole body lose weight better and more obvious.
Advantages of mashup movement
1, comprehensive
Sports mix and match has the effects of shaping, reducing fat and increasing muscle. However, due to the limited time allocated for different exercises each time, it is not as long as targeted exercises, so the single effect is not so obvious. Moreover, because it is a comprehensive exercise, sports mix and match can overcome the shortcomings of single targeted exercise, so that all parts of the body can be exercised, which is more conducive to slimming the whole body.
2. Interesting
The so-called sports mix-and-match can be a rhythm mix-and-match, exercising a certain part at a fast pace, playing a shaping role, adjusting the breath at a slow pace, and getting ready to go; You can also mix and match styles, such as Tai Chi in China and boxing in the United States. Sometimes you emphasize explosive power, and sometimes you practice clever power, which makes people feel interesting, improves the interest of sports, and avoids the boring feeling brought by a kind of sports.
Matters needing attention in mashup movement
1, according to the main goal to arrange the time of each movement.
Everyone's fitness purpose and physical condition are different. Mix-and-match exercise, according to your physical condition, such as fat content, cardiopulmonary function, muscle burst, etc., you should selectively establish an exercise plan. You can make yourself have a general goal, such as whether you want to lose weight or not, and then choose several sports that meet the goal to match. If you want to lose weight, you can choose aerobic exercise, while shaping requires anaerobic exercise. The combination of the two can effectively improve the exercise effect. You can also consult a professional fitness instructor if you have the conditions.
2, aerobic and anaerobic to cooperate
Aerobic exercise is an activity in which the body must actively inhale, such as jogging, cycling or aerobic dance. Can reduce fat and exercise heart and lung function. Anaerobic exercise means that the body exercises muscles without oxygen supply, such as weight-bearing training or sit-ups, which has a shaping effect, can tighten the skin and develop some muscles properly.
If you only do aerobic exercise, you may lose weight, but your skin will be relaxed and your body shape will not change much from the appearance. However, if supplemented with a small amount of anaerobic exercise, the volume of fat particles can be reduced, thus making the body more compact. Therefore, we should also choose the combination of aerobic exercise and anaerobic exercise in sports mix and match, so as to lose weight without losing beauty.
Step 3 focus on fun
Psychologically speaking, diversified things will improve people's concentration and keep their interest going. Relatively speaking, long-term single exercise usually makes people feel bored and tired, and it is not easy to stick to it. Mix-and-match exercise can make you transition from one training program to another, not only can you get a more comprehensive full-body exercise, but you can also make some rest time and engage in different sports again. And choosing sports that interest you, freshness and concentration will make people naturally do every movement well, and also make physical exercise more adequate.
4. Pay more attention to physical changes.
Body fat scale can not only make you feel the physical and mental weight loss effect, but also help you better understand whether there are "bad" influencing factors in your weight loss process. Keep a record of your physical condition every day. If there is a "problem" with your body data one day, you should be on your guard. Did you accidentally eat a lot of chocolate and drink a lot of carbonated drinks during the weight loss process? Here I recommend a body fat scale-Picooc intelligent body fat health scale. By measuring 9 physical data, such as weight, body fat, body mass index, basal metabolic rate, water content, muscle content, protein, bone mass and visceral fat, it can analyze and summarize the physical changes for you and intuitively reflect the trend of weight loss. We can combine the monitoring data with personal needs, provide personalized and reasonable goals, and give targeted diet health and exercise fat burning programs. Whether you are reducing fat, gaining weight or exercising, PICOOC intelligent body fat health scale can provide you with the most scientific body management scheme.
5. Preheating and stretching must be guaranteed.
Warm-up activities are all kinds of warm-up activities that people do before exercise. The main purpose of exercise is to make the human body gradually turn from a relatively quiet state to a tense working state and make the central nervous system gradually excited. You can choose some exercises with soft rhythm to achieve it, and the range of action can be from small to large. Only by fully moving all joints can we avoid being injured in sports and make full preparations for formal training.
Stretching refers to stretching muscles and ligaments mainly by contracting muscles to improve the flexibility of your body. It plays a positive role in improving human strength, speed, agility, flexibility and balance, and avoiding sports injuries. Doing some flexible exercises, such as stretching your arms and twisting your waist, can reduce the chances of being injured by strenuous exercise and relieve muscle soreness. At the same time, it is also conducive to shaping a good posture. You can choose to do some step exercises to train your balance and coordination skills.
6. Proper hydration
Take a proper rest during exercise. When the heartbeat is calm, you can drink a small amount of water, but not necessarily salt water. Different people have different physical fitness and exercise tolerance, so the amount of sweating is different. It is generally recommended to exercise for more than 90 minutes and add some salt water.