Weight loss gymnastics after caesarean section 1. Xiangyang style.
Function: it can strengthen pelvic floor muscles, repair birth canal and restore the elasticity of birth canal.
Action essentials: Put your knees together, sit your hips between your legs, put your hands together on your chest, and lock your thumb. Inhale with both arms upward and exhale backward. Repeat and then relax.
2. Spine rotation.
Function: make the wound more compact and contract after cesarean section, restore abdominal elasticity and shape waist and abdomen lines.
Action essentials: Bend your knees, keep your feet as close as possible to the ground, lift your arms parallel to the ground, turn right when inhaling, turn in the opposite direction when exhaling, restore when inhaling, relax when exhaling, and straighten your legs.
3. Tiger style.
Functions: Stretch waist and legs, flex spinal joints, and massage abdominal organs.
Action essentials: Kneel into a four-legged bench, adjust your breathing, push your right leg backward, hold your chest high, be careful not to shrug your shoulders, then exhale and bow your head, contract your right knee, try not to touch the mat with your instep, and try to find your left knee with your nose tip. Practice once in the opposite direction, be careful not to bend your knees, and slowly recover and relax when exhaling.
4. the style of the ship.
Function: It can strengthen the crotch, stretch the posterior ligament of long legs and massage the abdomen, which is helpful for postpartum rehabilitation.
Action essentials: inhale and lean back slightly to help the body rise. Raise your arms, parallel to the ground, and feel very nervous in your abdomen. Then inhale and slowly restore, exhale and relax.
5. Full locust style.
Function: nourish and beautify the back, massage the abdominal organs and beautify the shape of the buttocks.
Action essentials: Lie on your stomach, keep your chin on the ground, put your hands and fingers behind your body, then inhale and stretch your arms, gradually raise your head, shoulders, chest and shoulder blades to contact as much as possible, inhale and slowly recover, and exhale to relax.
6. Meditate and relax.
Function: Deep relaxation can get inner peace, and then experience the feeling of peace and tranquility, just like charging the mind, which is helpful to rejuvenate and restore prenatal vitality.
Action essentials: Lie on your back with your feet shoulder width apart, palms up, close your eyes, adjust your breathing to deep, even, slow, thin and long, and watch your breathing, so that your breathing and breathing cycle will not stop. At this time, forget all the troubles in life, imagine a happy mood, look forward to a happy scene, imagine lying in a beautiful garden and bathing in the warm sunshine with the baby.
How to lose weight after childbirth 1, postpartum aerobics. This is very necessary and effective. It is mainly divided into three kinds of exercises: thin back exercise, lying on the mat or bed, hands reaching forward shoulder width, and then lifting the whole upper body to the right, insisting on 3? Put it down for 5 seconds, then lift it up and hold it to the left for 3? Put it down for 5 seconds and do it again and again. Do it once after doing it twice. 10 Do it again and again? 15 times. Then rest 15 minutes.
Thin waist exercise: mainly to reduce waist fat, mainly including three movements: abdominal touching legs, lateral turning and kicking in the air.
Leg-stovepipe exercise: it is mainly scissors, that is, lying on the bed, raising your feet to be perpendicular to the mat, and then crossing and exchanging in the air to repeat the action.
Skinny hip exercise: Lie on your back, then keep raising and lowering your legs.
2, use postpartum abdomen belt. This helps to prevent muscle relaxation and can play a certain role in shaping the body.
3, reasonable arrangement of diet. This is also very important. Many women eat too much fat and carbohydrates during confinement, which not only fails to lose weight, but also increases weight. Therefore, new mothers are advised not to eat too much greasy food, but to eat more green vegetables. But protein still needs to eat, because protein can form collagen and make the uterus recover quickly. Protein can also make fat cells smaller and smaller. The more protein, the less fat. And protein can make women's skin firmer.
4. Reduce the number of meals. Just after giving birth to a baby, in order to feed the baby, I usually eat a lot of meals every day, which invisibly increases the appetite and easily leads to overnutrition. So you should learn to reduce the number of meals, of course, the premise is to ensure that you give your baby enough milk and nutrition.
5. Drink plenty of water. Water is an essential product of metabolism, so if you want to lose weight, you must drink more water. Drinking more water will reduce the natural diet, and drinking water will also help detoxify.
6. If you are breastfeeding, it is not recommended to use any drugs or health products to lose weight. But if the weight has not reached the ideal standard after lactation, then you can choose those pure plants, safe and healthy weight loss methods to lose weight.
What food is good to eat after childbirth? What food is good to eat after childbirth? Protein's rich food.
After giving birth, women are weak and have poor resistance. Therefore, in order not to be troubled by diseases during confinement, enhancing the resistance of postpartum new mothers has become the most important issue for postpartum new mothers. Eating foods rich in protein plays a great role in enhancing human resistance. Therefore, we advise pregnant women to eat fish or other meat properly. These high-protein foods are the gospel of maternal physical recovery.
What good calcium supplement food do you eat after childbirth?
During pregnancy, the growth and development of the fetus need calcium supplement. When a woman gives birth to a child, she still needs calcium supplementation in her body. If the body lacks calcium, it will make the new mother have low back pain after delivery, and the baby still needs calcium supplement after birth to meet its growth and development needs. For a four-month-old baby, the source of calcium needed comes from the new mother after delivery, so if the new mother lacks calcium, it will indirectly affect the baby's growth and development.
What good food to eat after childbirth is rich in iron?
Before pregnancy, women often suffer from anemia due to menstruation. During pregnancy, because the development of the fetus also needs a lot of blood supply, anemia will also occur during pregnancy. After giving birth, women are more likely to aggravate anemia symptoms because of excessive blood loss. Therefore, it is still necessary to properly supplement some iron elements to help pregnant women replenish blood and relieve anemia.
What good food is rich in unsaturated fatty acids to eat after childbirth?
Many women are afraid to eat edible substances in order to lose weight. In fact, pregnant women also need to eat fat properly during confinement. Fat contains an unsaturated fatty acid, which is beneficial to the development of the central nervous system. Therefore, after maternal consumption, it can improve the quality of breast milk and deliver nutrition for the baby.
In addition, new mothers need to pay attention to the fact that the custom of confinement is different in every place, so the diet of pregnant women will be very different. However, people's physiological structure is the same, and the nutrition they need is the same. Therefore, it is necessary to maintain a consistent view on the guidance of diet. In some areas, lying-in women generally do not pay attention to the collocation of staple food and non-staple food. For example, they only eat some noodles and seldom eat staple food. For the health of the parturient, the parturient needs both coarse grains and flour and rice. We can choose millet or oats for pregnant women. The combination of staple food and non-staple food can ensure the balance of maternal nutritional supplement.
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