Which is better, postpartum yoga or fitness? Postpartum fitness and yoga have a good effect on postpartum recovery, especially in slimming and shaping, but it should be known that fitness needs a larger range, while yoga is relatively lighter. Relatively speaking, the speed of fitness and slimming is faster than yoga. Ma Bao, who gives birth naturally, can do fitness or yoga exercises within 3 months after delivery. Caesarean section takes half a year. If Bao Ma can't wait for such a long time, she can do yoga properly when her body recovers well. All this is based on the actual situation of every treasure mother. So postpartum fitness or yoga varies from person to person.
Yoga needs a steady flow. For beginners, practicing yoga for half an hour every day, or 1 at least 3-4 times a week, takes at least 3 months to make progress.
The most fundamental change during pregnancy is physical deformation. With the development of the fetus, the center of gravity of the human body gradually moves forward, and the pelvis gradually leans forward, thus forming a posture in which the pregnant woman bends and her hips collapse. Most of the existing postpartum health care and recovery methods are mainly running and jumping. Although high-intensity exercise can lose weight, it is difficult to get rid of pregnant women's posture, especially pelvic forward tilt and abdominal fat accumulation, because the pertinence is not strong.
Pelvic anteversion is closely related to abdominal protrusion. When the pelvis leans forward, the lumbar spine will inevitably bow forward and the lower abdomen will inevitably protrude. The bulge of the lower abdomen also makes the lower abdomen a dead corner of exercise, and even exercise is difficult to consume. The abdomen is prominent for a long time, and will gradually fall under the action of gravity, which is easy to breed and accumulate fat in the abdominal cavity, which is called "fat bank". Even women who have no children will appear to be obese in the abdomen because their pelvis leans forward, which seems to be pregnant, and is called "non-obese lower abdomen". It is difficult for postpartum women to return to normal weight if their pelvis leans forward, and it is not uncommon for them to be overweight during pregnancy. Everyone knows that the key to losing weight is the abdomen, but few people know that pelvic forward tilt is an important reason for abdominal fat accumulation.
In fact, losing weight is a slow process, and you don't need to do strenuous or strenuous exercise. The most effective way is to walk, but you can't walk at will as usual, striding like a meteor, but you should walk in small steps, toe in, and the speed should be slow. The key is to tuck in your abdomen and lift your hips. This is somewhat similar to the "belly-in walking" advocated by weight loss experts. If you can't insist, you can wear body training shoes (negative heel shoes) because the soles are high in front and low in the back. Moreover, walking in this way will also enhance intestinal peristalsis, increase the number of defecation, and strengthen metabolism, so people naturally will not gain weight easily. The sooner you lose weight after delivery, the better.
Precautions for postpartum yoga to lose weight 1. Don't practice your movements at home alone.
Because if postpartum yoga learners don't know their body and their limits, they are likely to fall into blind practice and increase the chance of injury.
2. Don't warm up by doing aerobic exercise.
Some yoga instructors use aerobic exercise as a warm-up exercise before doing yoga, which is not desirable, because after aerobic exercise, the body is in an excited state and cannot enter the meditation state required by yoga. In addition, the excitement of the body after aerobic exercise can easily lead to the rapid exercise of yoga, thus causing various strains.
3, should not exceed the physical limit.
You should make a questionnaire for yourself after each postpartum yoga exercise, ask yourself how your body feels, and see if it exceeds the limit, so as to make an exercise plan and achieve the best healthy weight loss effect.