1, take care
Time: 20-40 minutes
Walking or jogging is a good exercise, which can effectively help regulate menstrual discomfort and is not easy to get hurt. Walking for twenty or thirty minutes every day is also good for losing weight. Although the effect is not obvious, the calorie intake is limited.
Step 2 jog
Time: 15-30 minutes
Jogging is not a strenuous exercise. Running can activate the brain and produce endorphins, which are chemicals that can improve mood. So, if you are depressed because of your physiological period, put on headphones and let music accompany your jogging time! Compared with jogging, jogging is more conducive to losing weight.
Note: In addition to menstrual bleeding, water and electrolytes will also be lost due to jogging. Therefore, remember to replenish enough water before running, jogging and after running, so as not to accelerate the consumption of body energy, but to become exhausted after running.
3. Yoga
Time: 10-20 minutes
Doing yoga during menstruation is a good way to lose weight. In addition to not recommending handstand, some yoga moves can really help you relieve pelvic muscles and relieve the back pain caused by menstruation.
Note: Generally speaking, the yoga movements suitable for women in physiological period vary from person to person; The maturity of skills and the softness of the body are also related to whether you are qualified for a specific yoga movement.
4. aerobic dance
Time: 30-45 minutes
Aerobic dance with appropriate intensity can not only consume a lot of calories, but also relieve edema for you; In addition, sweating can speed up metabolism and make the body achieve deeper detoxification.
Step 5 lie down
The seemingly fun squat exercise is a high-intensity whole-body exercise aimed at the physiological period. First of all, try to keep your body up until the end of an advertisement, and then gradually stretch it to a complete advertising time. You will be surprised to find that you have consumed more than 300 calories in this seemingly short advertising time! Do it a few times more, and your abdominal spasm will also be improved.
How to lie down: let the whole person lie face down on the ground (if the floor is too cold, remember to lay a blanket before lying down); Arms and elbows around the lower chest; Lift your body with the strength of your arms and toes, stay for a few seconds, and then put it down.
6. Others
Besides these sports suitable for physiological period, such as shooting in situ, playing Tai Ji Chuan, slow swimming and slow ice frying are also very good choices. As long as the time is not too long, there is no danger of injury. Until the 3rd-4th day of the physiological period, after the menstrual flow starts to decrease, you can extend or increase the amount of exercise as appropriate.
During menstruation, strenuous exercise should be avoided, such as long-distance running, kicking, skipping, high jump and long jump. Especially those that can increase abdominal pressure, such as sit-ups, weightlifting, dumbbells and so on. If the abdominal pressure suddenly rises, it will not only easily lead to the change of bleeding volume, but also induce or aggravate the general discomfort during menstruation, and even cause dysmenorrhea, menstrual disorder and gynecological infection.
During menstruation, strenuous exercise may also lead to menstrual blood flowing back from uterine cavity to pelvic cavity, leading to endometriosis, dysmenorrhea and even long-term infertility. In addition, because the uterine mouth is slightly open during menstruation, bacteria can easily invade the uterine cavity, increase the chance of infection and cause various gynecological inflammations, so it is not suitable for swimming during menstruation.