Eliminate edema, constipation and orange peel during pregnancy and lose weight after delivery.
When pregnant, because there is a child's weight in the belly, coupled with a large increase in the amount of fluid in the body, poor circulation function, it is easy to cause edema, constipation, orange peel, stretch marks and other problems. In fact, these problems can be improved by postpartum exercise. Although postpartum exercise can't be immediate, it will naturally improve these annoying problems gradually by insisting on exercise.
When pregnant, it is recommended that 1 average monthly weight 1KG, and the weight gain during the whole pregnancy is about 10KG. If it's 20KG, it's a little too much. If you care about your weight, don't gain too much weight during pregnancy, so it won't be so hard to lose weight after childbirth.
The key period of postpartum slimming is 6 months.
Many people say that the key period of postpartum slimming is 6 months. Zhu Jizhang, director of the Department of Obstetrics and Gynecology, Yangming Hospital, United Hospital, said that this is necessary, because the later you exercise, the less you exercise, and it will be difficult to get rid of the oil after shaping. It is even recommended to start exercising after the full moon. If something happens during childbirth, you need to consult your obstetrician.
Yang Xinyu, a professional dance teacher, gained weight 18kg during pregnancy, and created "postpartum calisthenics" three months after delivery. She lost weight successfully before pregnancy. In her new book, she teaches you "Postpartum Body-building Exercise", which uses simple movements to exercise core muscles and train muscle strength. I hope that through this book, every postpartum mother can lose weight simply and healthily and shape a perfect curve.
The following is a demonstration of local sculpture exercises to strongly criticize the "thin belly exercise" and "hip lift exercise" of fat belly and buttocks:
Local sculpture practice, strong attack on obese parts
The "local sculpture exercise" specially designed by Mr. Xiao Ni can be completed in three movements. It is not only simple, but also combines pilates, yoga, stretching muscles, training muscle endurance and other actions, which can exercise core muscles, improve muscle strength training, reduce fat and shape the body.
Thin abdomen exercise
Torsion of waist and abdomen
Times: 20 times and five rounds, with an interval of 15 seconds.
Advanced: Yoga bricks can be clamped in the thigh.
Strengthening parts: rectus abdominis, oblique abdominis and trapezius muscle.
Basic operation:
1. Sit upright, open your feet shoulder width, bend your feet forward and step on the ground.
2. Keep your hands straight, palms facing each other, and tilt forward.
3. Inhale first, lean back about 15 degrees, turn right at the same time, and extend your right hand backwards. Exhale and put your body back in its original position. Do the same thing on the other side.
Advanced operations:
Strengthening site: deltoid biceps brachii.
The advanced version of the action 1/ can tilt the body angle more greatly and exercise the waist and abdomen muscles more.
Action 2 Advanced Edition/Holding dumbbells with both hands can increase the training intensity.
Thin abdomen exercise
Lift your feet and roll your belly.
Times: 20 times and five rounds, with an interval of 15 seconds.
Advanced: Take dumbbells for example.
Strengthening site: rectus abdominis.
1. Lie flat with your feet straight and your hands flat at your sides. Keep your feet straight.
The abdomen is easy to accumulate fat and fat, and the action of rolling the abdomen can exercise the rectus abdominis and create the abdominal muscles that everyone envies.
2. Inhale, raise your feet 15 degrees, and raise your hands at the same time. Draw a circle from bottom to top by hand.
3. Exhale, bend your feet, knees close to your chest, hands back to your sides, and form a circle from top to bottom. Knees as close as possible to the chest, hands from the outside down in circles.
4. Inhale, raise your feet 45 degrees and raise your hands at the same time. After exhaling, repeat step 3. Keep your lower back close to the ground.
note:
The general belly rolling action is that the upper body is slowly rolled up, and the lower back does not leave the ground, so that the stomach is stressed. This action is to lift your feet and let the rectus abdominis exert its strength, which can effectively repel abdominal fat.
5. Inhale, raise your feet 90 degrees and raise your hands at the same time. After exhaling, repeat step 3.
Note: Advanced operation
Strengthening parts: deltoid muscle of pectoralis major and biceps brachii. Holding dumbbells with both hands can increase training intensity.
Corset recommendation, postpartum corset, weight loss method, corset, weight loss, weight loss, weight loss, weight loss, weight loss, stomach loss.