It is a headache for many new mothers to cultivate early after giving birth, and many people don't know to exercise early after giving birth, which leads to missing the best opportunity to cultivate. Share it with you, the new mother has early postpartum cultivation!
The new mother's postpartum cultivation is too early. 1 After delivery, the muscles of the waist, abdomen and buttocks will become slack. How can I restore my previous compact figure? This has always been one of the biggest headaches for beautiful new mothers. In this regard, Guo, deputy chief physician of Guangdong Second Hospital of Traditional Chinese Medicine, pointed out that many parturients do not know that they can exercise as soon as possible. He believes that you can start doing some light exercise the next day after delivery, and you should pay close attention to "self-cultivation homework" during confinement, so that the relevant muscle groups can recover their elasticity as soon as possible.
"self-cultivation homework"
Do not "waste" during confinement.
Guo believes that on the second day after delivery, new mothers can start doing some light exercises, such as raising their heads, taking a deep breath, shrinking their anus and some simple movements, such as bending their legs and elbows. Do not "waste" physical exercise during confinement. He suggested that the following exercises can be started after 8~ 10 days and repeated 1~2 times a day-
① Sit-ups: Lie on your back, bend your knees, wrap your upper limbs around your chest or sides, sit up with your abdominal muscles and slowly return to your original position, and do it for 8~ 10 times.
② Hip-lifting exercise: Lie on your back, hold your chest with both hands, bend your knees, tighten your abdomen and buttocks, make your back close to the floor, lean forward your pubic bone, breathe and relax at the same time, and repeat 10 times.
③ Chest and knee exercises: Lie on your back, on both sides of the upper limbs, with your knees flexed, with your knees clasped close to your chest for 10 times, and repeat after relaxation; You can also repeat the exercise on one leg.
④ Raise your hand: cross your hands and fingers, raise your head, hold it hard for dozens of seconds, relax and recover, and do 10~ 12 times.
⑤ Climb your feet and push your waist: stand up straight, raise your hands slowly, palm forward, bend over, try to climb your toes with your hands, keep your waist straight, press your hands against your waist with your bare fists, and stretch your waist back, and restore. Repeat 10~ 12 times.
New mothers should cultivate early after giving birth. 2. The first lesson of postpartum self-cultivation is to understand postpartum obesity.
Postpartum obesity is a problem that most women face after childbirth, even a nightmare. Because the changes of placental hormones and hemodynamics during pregnancy are the main causes of postpartum obesity, the causes of postpartum obesity are very different from those of general obesity, so the principles of prevention and weight loss are also very different.
Clinically speaking, six weeks after delivery, 10% of the weight above the pre-pregnancy weight is defined as postpartum obesity. Data show that six weeks after delivery, 93% of pregnant women weigh more than 10%, and 58% of them weigh more than 20%.
The main causes of postpartum obesity
(1) Placental hormone: a hormone secreted by the placenta, which can stimulate the mother to burn fat and increase the metabolic state. However, once the placenta is exfoliated after delivery, placental hormones will rapidly decrease and disappear, leading to the low metabolism of the parturient. At this time, excess energy will accumulate to form excess fat, resulting in obesity.
(2) Hemodynamic changes: At the end of pregnancy, the fetus grows up gradually, which will oppress the mother's inferior vena cava, affect the blood return of the inferior vena cava, and easily cause edema of lower limbs and pelvic cavity.
(3) Obesity consequences caused by being overweight during pregnancy: A study by Cornell University in the United States found that the average weight one year after delivery only increased by 1 ~ 1 compared with that before pregnancy, under the condition of normal weight growth during pregnancy. 5 kg; However, it is still difficult for women who are overweight during pregnancy to regain their weight one year after delivery. Therefore, obstetricians and gynecologists suggest that the weight gain during pregnancy should be controlled at 10 ~ 15 kg.
Based on the above reasons, we should pay attention to:
(1) After the third trimester, the mother is in a state of high metabolism. If the mother's diet is not enough for the fetus, placental hormone will burn the mother's fat to provide energy for the fetus, so in the last few weeks of pregnancy, some pregnant women will lose weight instead. It is suggested that pregnant women should adopt a low-calorie diet, appropriate sugar, high-quality protein and rich vitamins and minerals.
(2) The diet of confinement should be based on high-quality protein, high fiber and rich in vitamins and minerals. Minimize the intake of oil.
Postpartum healthy weight loss policy
(1) Nutritional balance: A healthy body needs more than 50 kinds of nutrients to assist its physiological functions.
(2) Low-calorie diet: In order to effectively use the accumulated fat in the body, low-calorie diet should be adopted for postpartum weight loss.
(3) Eat more: If you don't eat for a long time, it will only lead to overeating. A small amount of meals can give the body more time to burn calories, and a small amount of meals is an effective way to adapt to new appetite.
(4) Get rid of bad eating habits during pregnancy.
(5) Insist on reasonable exercise: Many parturients take intense exercise plans in order to lose weight quickly, but it is easy to cause burnout, which is not only dangerous, but also counterproductive.
Why don't you get fat after confinement?
Women in western countries return to work soon after giving birth without taking special supplements; The traditional way of confinement in China may aggravate postpartum obesity.
The biggest problem is that it is too fierce. Although most doctors and nutritionists have affirmed the benefits of supplements such as sesame oil chicken to maternal health, this does not mean that you must eat sesame oil chicken every meal.
Nutritionists suggest that you can choose to eat sesame oil chicken once a day, and eat 4 ~ 6 small pieces of peeled chicken every time, and the amount of sesame oil should also be controlled. The same meal should be accompanied by staple food and vegetables, and low-oil cooking methods such as steaming, boiling and halogen should be adopted to reduce the intake of oil. In addition, use lean meat or fish instead of chicken, and try to eat less internal organs. In addition, adding too much wine to sesame oil chicken will also cause excessive calorie intake. Wine has a warming effect. For lying-in women, it can promote blood circulation and help lochia discharge. However, a pot of sesame chicken is usually cooked in confinement, one and a half bottles or one bottle of wine at a time. The amount is too much. In fact, you only need to add 1 cup or a few spoonfuls of wine to have an effect.
A good rest doesn't mean lying still.
Eating too much, rarely exercising or lying still completely, the chances of gaining weight during confinement are greatly improved. Although it is necessary for pregnant women to have a full rest during childbirth, rest does not mean staying in bed all day. Moderate exercise is helpful to wound healing and recovery of uterus and pelvic cavity.
Therefore, women who have a natural delivery and have no postpartum hemorrhage can get out of bed about 2 ~ 3 days after delivery, do some pelvic contractions after 3 ~ 5 days, and do aerobics or stretching exercises two weeks after delivery; As for the mother of caesarean section, it depends on the wound healing. Generally speaking, stretching exercise can be started one month after delivery, and abdominal muscle exercise is suitable for 6 ~ 8 weeks after delivery.
What should be reminded here is that postpartum weight loss should not start too early. Most doctors suggest that if you want to limit your diet or do aerobic exercise to consume calories, you should start at 6 weeks after delivery and your physical condition basically recovers.
Weight loss plan within 6 weeks after delivery
In terms of diet, non-lactating mothers: the daily calorie intake returned to 1600 ~ 1800 before pregnancy; Nursing mother: In order to provide enough milk, you should add 500 calories more than those who don't breastfeed.
In addition to the balanced intake of six types of food, the nutrients that should be supplemented during the month include:
1, protein (especially suitable for breastfeeding): It can be obtained from lean meat, skinless chicken, fish and low-fat milk.
2. Fiber: obtained from vegetables, fruits, brown rice, whole wheat bread, etc. , can avoid postpartum constipation, but also increase satiety.
3. Iron: obtained from laver, clams, black sesame seeds, red beans and eggs. It is also good to eat sesame oil pork liver soup once a week.
4. Calcium: It is recommended to drink 2 cups of milk every day, and breastfeeding mothers can drink 3 cups, or dried eat small fish, tofu and beans.
Suitable exercises after delivery include:
1. Get out of bed and do some simple and relaxing housework. If you have to bring your own children, you will consume a lot of calories, but be careful not to be too tired, avoid lifting heavy objects, and don't use too much force to avoid low back pain.
2. Walk slowly at the usual walking speed on the treadmill, paying attention not to be too fast.
3. Aerobics and stretching.
Matching method:
Wearing a corset to support the abdomen can help the stretched abdomen recover during pregnancy and prevent sagging.
Moderately limit diet and exercise for 30 minutes every day.
If you are really too busy, or afraid of being too tired to do regular exercise for 30 minutes every day, try to create opportunities for activities in your daily life and make the odd activities add up to at least 30 minutes.
Countermeasures for local obesity:
Most mothers who have given birth to children will find that even if their weight finally returns to the standard, there will still be local obesity, especially in the abdomen, buttocks, waist and thighs, which are particularly prone to accumulate fat during pregnancy. Therefore, except aerobic exercise consumes most of the fat, for local obesity, we can only cooperate with local muscle strength training to strengthen the muscles in these parts and make them more compact.
In order to give birth to new life, a woman's body will naturally have a larger skeleton (especially the pelvic cavity) and more fat around her abdomen. "All changes are to protect the fetus", so if her mother thinks from another angle, she should not care too much.