It is not difficult to find the leg problem and find the corresponding good strategy to recover * * *! New mothers can "prescribe the right medicine" and restore slender legs just around the corner.
Puffy legs
Judgment standard: calf muscles are pressed by hand, and the skin is thick-legged, and the rebound is poor and slow.
Cause analysis: During pregnancy, especially in the third trimester, because the uterus is getting bigger and bigger, the venous return of lower limbs is blocked, which leads to different degrees of pregnancy edema and increased interstitial water, which leads to tight skin on both legs and edema on both thighs and calves.
After delivery, if the body has not fully recovered and the water in the body has not been completely discharged, edema is likely to last for some time. If the new mother has kidney disease, the edema of lower limbs will be more obvious and not easy to subside.
Fat legs.
Judging criteria: looks chubby, with a pile of fat on his legs.
Cause analysis: Due to the intake of a large number of high-calorie nutrients during pregnancy, it is easy to cause new mothers to gain weight. Postpartum hormones change greatly. Eat too much nourishing food in confinement or at ordinary times. Once the amount of activity is reduced, excessive heat is converted into fat and stored in subcutaneous and internal tissues, which easily leads to leg obesity.
Leg rehabilitation trilogy
It takes about six months to a year for a new mother to stovepipe after childbirth. Therefore, lactation is the best time for postpartum expectant mothers to recover their legs, and postpartum stovepipe should be based on diet conditioning.
Arrange the diet reasonably, and eat less animals, internal organs and sweets. New mothers should pay more attention to their diet, eat less animal fat, viscera and sweets, eat more high-protein foods, eat more meals in small quantities, and match the thickness. If postpartum leg fat accumulates, attention should be paid to reducing staple foods with higher calories.
Eat less starch and high-sugar food. Try to eat fruits and vegetables with low sugar and high fiber, and don't eat foods with high sugar and high starch. Eat starchy food, such as rice, noodles, bread, cakes, biscuits, etc. These things are most likely to accumulate in the lower body, not only fat but also edema, especially in the thighs.
Drink more water, drink more water. Don't think that drinking water will cause edema. In fact, drinking more water can not only help metabolism, but also accelerate the effect of stovepipe.
Eat more meals, eat more. Don't delay too long or more than five hours between meals. If you don't feel hungry during meal time, you can take fruit to supplement it.
It is best to eat apples, Liu Ding, grapes, kiwifruit and other fruits rich in vitamins and nutrients. Let every meal not be eaten hungry, so it is not easy to eat too much at once. No matter how to lose weight, diet must take the lead.
Eat less salty and sour food. Because salt can coagulate water or blood in the body, it is not suitable for new mothers and will aggravate leg edema. Acidic food can cause muscle weakness and sagging, so choose food carefully and eat less salty or sour food.
Exercise more, exercise more. The stovepipe exercise of new mothers should be based on the principle of combining aerobic exercise with strength training. The purpose of aerobic exercise is to restore physical fitness and reduce fat.
The forms of exercise can be swimming, water aerobics, aerobic dance, brisk walking, etc. Scientific strength training can make the new mother recover the strength of her whole body muscles as soon as possible and eliminate the fat in her legs.
Method 1:
Exercise in the gym, you can practice sitting and cheating or hooking your legs. If you are at home, you can also hold the wall with both hands, or a chair, table, etc. Sit down slowly until your thighs are in a straight line with the ground. Use your leg strength as much as possible, and then lift it. Every training 12 15 times. When you start exercising, you can reduce the number of times.
Method 2:
Lie on your back on the edge of the mattress, put your hips on the edge of the mattress, and straighten your legs without touching the ground. Grasp the edge with both hands to prevent it from slipping. Legs together, slowly lift, tilt up and straighten your knees. When your legs are raised above your body, hold your legs with both hands, let them lean against your abdomen and keep your knees straight. Then, slowly put it down and return your legs to their original positions. Repeat this 6 times, once a day.
1. Basic standing posture, hands akimbo, right foot back, toes on the ground, left knee slightly bent, body center of gravity slightly forward, left heel raised, abdominal muscles contracted for 5 seconds. Relax your shoulders and get ready. Do the same exercise with the other foot.
2. Straighten your right foot backwards, while keeping your body forward until your whole body is parallel to the ground in a T-shape. Stand still for 20 seconds or 36 breaths, and then change your feet.
Expert tip:
Recommend several simple actions with obvious fat-reducing effect. Do it 23 times a day for 30 minutes at the beginning, and then gradually increase the amount according to your physical condition.
Targeted leg curve shaping method
Two kinds of * * * fuck
The first type: beautifying thigh lines.
STEP 1: Stand with your toes outward, your back straight, your legs slightly bent apart and shoulder width apart. Put your hands on your thighs.
Step 2: Stretch your right leg forward, with your toes up and your legs down as far as possible, and do it for 5 times. Then change your left leg and repeat 5 times.
Step 3: clench your fists forward, bend your legs slightly and keep your upper body straight.
Step 4: Put your hands on your back, bend your left leg and straighten your right leg from bottom to top for 5 times. Then change your left leg and repeat 5 times.
Expert tip:
From the fifth day after delivery to the full moon, you can properly exercise your legs, exercise your leg muscles, and improve the venous blood return of lower limbs. Because most new mothers are physically weak, they should exercise according to their own specific conditions and should not be rushed. They should do exercise for two or three minutes every day, once in the morning and once in the evening, and pay special attention to the coordination of breathing and movements during exercise.
After the full moon, you can do various muscle exercises to restore the strength and elasticity of thigh muscles. Suitable exercises include jogging, stretching and bending your legs, swimming, etc.
The second type: beautify the leg line movement.
STEP 1: Put your legs together and put your hands behind your head. The left leg is slightly bent and the right leg is straight out. Repeat the left and right legs five times.
Step 2: Lie on your back on the cushion, put your hands on your waist, kick your legs into the air, count 50 times in your mind, then bend your legs and rest on the cushion for a few seconds, and then repeat the above actions.
Expert tip:
When exercising, pay attention to keeping your knees as straight as possible. This can make the exercise more effective. Pay attention to prevent sports injuries. If you feel unwell, you should reduce the amount of exercise and put a sheath on your ankle and knee in advance. Before exercise, you can apply some essential oil on your legs to promote blood circulation, which can increase the exercise effect and reduce the injury. Never forget to do relaxation exercises after exercise.
New mothers need unremitting efforts to quickly stovepipe their legs after childbirth. Through exercise and diet conditioning, let their legs restore perfect curves and charming style!