Postpartum yoga 1. Postpartum yoga baby curl type
Lying posture, legs bent, legs clasped with both hands, forehead touching knees, body curled up like a baby. (Exercise your waist and abdomen to make your body visible)
Lose weight at least six weeks later.
This hot girl, known as the "hero mother", basically recovered her previous figure within three weeks after giving birth to her third son and became the envy of many young mothers. The doctor's warning is that eating only once a day will damage bones and muscles and even endanger the birth of a baby. Doing some weight loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, which will make the situation of cesarean section mothers more dangerous. Tofik Hawa, an associate professor of obstetrics and gynecology at Brown University in the United States, suggested that new mothers should give birth for at least six weeks before attending those weight-loss classes and doing aerobics.
Zhou Lili, Jade Bird Fitness Coach, said: When pregnant women can enter the fitness center depends on their physical recovery. Mothers who give birth naturally can start to do postpartum slimming exercise in 4-6 weeks, and mothers who have cesarean section need 6-8 weeks. For people with scar constitution, it may be 2 months later. The club requires that the hospital health certificate be provided at the same time when accepting the maternity registration.
2. Postpartum Yoga Vertical Style
Lie prone, put your arms straight on your sides, raise your legs together and keep 90 degrees with your body. (* * practice)
Fattening, relaxation, hardness and crispness are the main problems after delivery.
According to statistics, about 10% of women will gradually "gain weight" and become obese after giving birth. Krishna Kumari, one of the top ten yoga stars in China and the head of Tiandi Yun Xin Yoga, said that the biggest changes in postpartum body shape are chest, waist, abdomen and legs. If there is corresponding training before delivery, the recovery of postpartum body shape will be faster.
Zhou Lili, a fitness instructor at Jade Bird Fitness Center, said that besides fat and obesity, there are other problems after delivery, such as stiff waist muscles, loose abdomen, weak ligaments, poor elasticity and maternal injuries. Its postpartum fitness training is mainly aimed at these aspects to restore body shape and physical fitness, especially for some small muscles in the inner layer of abdomen. The reason why the abdomen becomes the focus is because the uterus increases during pregnancy, and the abdominal muscles also stretch until the rectus abdominis separates. The uterus gradually degenerates after delivery, but the abdominal wall muscles are slack and difficult to recover.
3. Postpartum yoga V type
Sitting posture, arms and legs as straight as possible, maintaining a V-shape. (* * practice)
Xinmama yoga fitness
Krishna Kumari, one of the top ten yoga stars in China and the head of Tiandi Yun Xin Yoga, recommended a set of yoga moves for pregnant women to effectively restore their body shape. Normal parturient can do it according to their physical condition one month after delivery.
Before exercise, do breathing exercises in the background of music: supine position, bending your knees, deep inhalation to sink the abdominal wall, pull up the internal organs, and then exhale, with the aim of exercising the abdomen and moving the internal organs. The following group of actions are mainly aimed at postpartum chest, waist and abdomen, legs and other parts. Cooperate with breathing, inhale when muscles contract, and exhale when relaxing. Each action is 3 ~ 5 times, and each action is held for 15 ~ 30 seconds.
4. Postpartum Yoga Sitting Spine Torsion
Sitting posture, the legs cross and contract under the hips, the other hand holds the legs and the other hand is placed on the back of the body. As you breathe, slowly turn your head back. (* * * viscera, detoxification, waist exercises)
Private trick
Prenatal control starch
At the peak of her weight, Ms. Xu increased by 30 kg compared with before pregnancy. Now the child is over one year old and returns to work 105 kg. Ms Xu said that one or two months after delivery, under the guidance of Yue Yue, she did some postpartum exercises. Diet, in the last two months before delivery, slightly control starch and other foods. She feels that she didn't exercise deliberately, and 95% of her physical recovery depends on nature.
5. Postpartum yoga cow face deformation
Kneeling posture, palms closed behind your back, turned from outside to inside, fingertips raised as far as possible from bottom to top, chest out, head back. The same posture, the posture changes at the back, and the opposite hand pulls at the back. Chest out is good for postpartum sagging.
* * * The pelvis helps to contract.
Huairou Xu Jinfang's experience of losing weight is that the first month after delivery is very important. At this time, osteoporosis, lying on your side, and letting your family * * * the pelvis is conducive to helping the pelvis contract. If you miss your menstrual period, the effect will not be obvious. In addition, she felt that after the child did not eat milk, he controlled his appetite, increased his activity and soon lost weight. Another personal recommendation is: lying in bed, legs together, lifting the upper body, lifting hard, doing it for half an hour every day for one year, can effectively restore abdominal muscles.
6. Postpartum yoga lateral waist stretching
Stand on one leg, with one leg contracted to one side of the standing leg. Support with the other hand, lean forward and straighten with the other hand, and do lateral waist movements. Go in the other direction. (Balance, waist)
Sticking to hiking can obviously reduce fat.
Of course, no matter how you lose weight, you must choose a healthy and safe way to lose weight. Yoga is one of them. It can not only help postpartum mothers recover their bodies, but also help postpartum mothers to be healthier, thus improving their temperament.