Whether it's a natural delivery or a cesarean section, besides the puerperal diet, the sooner the postpartum recovery, the better.
Generally, in 2-3 days after delivery and 15 days after cesarean section, sisters can help Ma Bao to do some rehabilitation exercises according to her physical condition. Be careful, if mom feels unwell, don't force it.
Aerobic rehabilitation exercise
1. pelvis
Stand with your feet shoulder-width apart, with your knees slightly bent, your hips sinking, your pelvis leaning forward, your back relaxed, your arms bent, your elbows open, and your hands holding your lower abdomen and lower back in tandem.
The lower abdomen suddenly stands up, the knees are straight, the pelvis is vertical, and the back muscles are stretched upward.
Put your hands down, naturally close to your legs, tighten your abdominal muscles, straighten your upper body, relax your shoulders, press your shoulder blades down, and open your chest moderately.
thigh
Separate your feet to the left and right, with a stride twice as wide as your shoulders. Bend your knees outward, sink your hips vertically, lift your arms horizontally to the left and right, extend outward, keep a straight line with your shoulders, and keep your legs at 90 degrees. 100 second.
3. Abdomen
Hands akimbo, open elbow flexion arm, pelvis stand up, feet open, stride with shoulder width, twist waist clockwise and counterclockwise 100 second.
4. Hips
Stand straight in front of the wall, hold the wall with both hands, bend your elbows naturally, lift your left and right feet backward in turn, and straighten your legs when lifting them, for a total of 100 seconds.
5. Chest
Stand in front of the wall with your feet spread shoulder-width, your pelvis upright and your whole body straight. Put your hands on the wall, then bend your arms outward and press your upper body toward the wall to moderately stimulate the muscles around your chest. Do this slowly 100 second.
6. Shoulder circumference
Stand up straight, the stride between the left and right feet is shoulder width, the arms are bent, the arms are lifted together with the sides of the upper body, the palms are forward, and the scapula is slowly lifted back, so that the scapula is squeezed backwards, and then relaxed after a few seconds, and then repeated 100 second.
To postpone the time of slimming exercise, we can start with simple actions, don't overdo it, don't rush it, and adapt to the intensity and frequency of physical fitness.
Yoga fitness exercise
1. Slimming parts: arms, hips, abdomen, front and rear thighs.
Kneel on the ground, with your knees spread shoulder-width, your hands akimbo, your shoulders slowly lean back, hold your arms around your waist, feel the muscles on your arms stretch, hold them for 10 second when you lean back to the maximum, take a deep breath, and then return to the beginning.
2. Slimming parts: arms, hips and the back of thighs
Stand naturally, bend your knees, keep your back straight, put your arms on your knees and press your knees hard. If the back of your arm and thigh are sore, it proves that this action is effective.
3. Slimming parts: arms, waist, inner thighs and calves.
Sit on the ground with your legs spread out to the maximum, your feet hooked and your legs vertical.
Feel tight in the calf. Bend your arms, palm slightly against your head, and slowly bend to the left. When bending, move slowly, keep bending to the maximum 10 second, and then bend to the right.
4. Slimming parts: arms, waist and outer thighs
Lie on your side with your arms bent against your head, your hands on your chest and your palms on the ground.
Push your waist and kick hard, lift your leg to the maximum height, hold it for 5 seconds, then put it down, repeat the exercise 10 times, and then change to the other side and practice again.
5. Slimming parts: abdomen, thighs and arms
Lie on the ground, straighten your limbs, land on your waist and abdomen, and lift it above your chest.
Lift your left leg and right hand at the same time, hold 10 second, then put it down, then lift your right leg and left hand, and slowly stretch your muscles as much as possible. If you feel too tired at the waist, you can bend down and have a little rest halfway.
Ok, have the sisters and mothers learned? Don't worry if you don't learn, collect it and learn slowly!