What exercise is suitable for postpartum two months to lose weight? After the fastest delivery, women who love beauty are most concerned about whether they can regain their slim figure. Some new mothers are impatient, and just a few days after leaving the hospital, they actively launch a slimming plan. Experts tell us that not all exercise methods are the same. Some physical exercises are really much more effective than others. Whether it is to exercise multiple muscle groups or to help us consume excess energy, they are also more suitable for people with different constitutions.
1, take a walk
Any physical exercise should preferably include cardiovascular exercise, because it will help to enhance heart function and burn fat. Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is not only the best choice for beginners to exercise. Even obese people will benefit a lot from walking. Experts say that walking for an hour can help burn about 500 calories. We know that if you eat 3500 calories, you can lose a pound, so we can expect that you can lose a pound by walking for about 7 hours-if you don't do anything else. Walking also needs to be gradual and planned. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.
Step 2 sit-ups
Who doesn't want to have a flat and tight abdomen? Experts tell us that if we use proper and correct practice methods, we can also have our dream abdomen. Sit-ups are a better way. Lie on your back on the ground or on the gymnastics mat, with your knees slightly apart, your legs at right angles, your hands crossed behind your head, and another person holding down the feet of the subject. Elbows are required to touch knees when sitting up, and shoulders must touch pads when lying on your back. When doing sit-ups, our movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised. The fitness instructor thinks that in order to make the sit-ups more effective, you can try to make the following changes-only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is much better than 1 minute 60 times!
Step 3 push-ups
If used properly, push-ups can bring many kinds of exercises. For example, strengthen chest muscles, back muscles, triceps and abdominal muscles. Push-ups suit different people. For those who have just taken part in physical exercise, they can start with something simple. For example, you can start with your hands on the table, and then reduce the height to increase the difficulty. Put your hands on the chair, then put your body on the ground and lift it up. Let's talk about how to do push-ups effectively and correctly: face the ground, jump down, and land with your hands. The distance between your hands is slightly larger than the width of your shoulders. Pay attention to keep your body straight, balance from shoulders to toes, back and hips. Bend your hands slowly, lower your body, then hold up your body and keep your legs straight. There are ways to increase the difficulty. If you practice the above exercises skillfully, you can test the so-called "stable" push-ups: keep the push-up posture, then put away one hand, let only one hand support the body, and put the body's center of gravity on the other hand and leg.
Step 4: stride
Just like squat, stride will also exercise many muscle groups of the body: quadriceps, leg fossa and gluteus. Let's talk about the essentials of stride: take a big step forward with one leg and keep your body in a natural state. Bend the front leg about 90 degrees, put the body center of gravity on the rear leg, and slowly lower the knee of the rear leg to the ground. Imagine putting your whole body on your hind legs. In order to make the stride more effective, we can change it. Not only forward, but also backward and forward, left and right, and so on. Experts mentioned that life is not straight, but multi-line. The more ways used in practice, the better the effect.
5. Squat strength exercises
This is very important in physical exercise. Experts say that the more muscles, the stronger the ability to burn fat. Generally speaking, experts prefer to exercise more muscle groups. Squat is a good way to exercise. He can exercise quadriceps, leg socket and gluteus muscles at the same time. In order to achieve the best results, we should pay attention to some matters when practicing. Keep your legs apart, shoulder-width apart, and your back upright. Bend your knees and lower your hips. Imagine yourself sitting in a chair, but there is no such chair. At the beginning of practice, having a chair is also very helpful. At the beginning, slowly lower your hips to the chair, and then lift your hips off the chair. Once you master this skill, you can leave your chair and practice freely. Many people's knee strength is not enough, and squatting is a good choice to improve their knee strength.
Step 6 practice intermittently
Whether you are a beginner or an old hand, whether you are walking or doing other aerobic exercises, you'd better relax. Combining exercise with proper rest in physical exercise will continuously improve your sports ability and enhance the slimming effect. Experts mentioned that in physical exercise, changing the frequency will stimulate the aerobic fitness system to change constantly. The more powerful your system is, the stronger your ability to consume energy. The method is to do intensive exercise for one or two minutes, and then return to the previous state for 20 minutes. The specific situation can be determined according to your own recovery. This is repeated throughout the process.
7. Squatting
This exercise will mainly exercise the back muscles and biceps. The following is the correct posture: stand with your legs shoulder width apart, then slowly squat down and bend your hips. If it is difficult to stand up at first, try sitting on a slightly higher cushion or other slightly inclined objects. Keep the pelvis slightly forward and contract the abdomen. You can also do weight-bearing exercises, such as adding dumbbells or something. But beginners should not practice heavily from the beginning.
8, stairs
Climbing stairs is a very common exercise, and it also has a very obvious effect on slimming: climbing stairs consumes four times more calories than walking and 80% more than running in the morning.
When climbing stairs, the body must lean forward slightly. The swinging and striding of hands can enhance the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints and enhance visceral function. When climbing stairs, people's breathing frequency and pulse rate will be accelerated, which has an excellent promotion effect on enhancing the function of human respiratory system and strengthening the heart and vascular system. In the process of climbing stairs, we should pay attention to the intensity, determine the amount of exercise according to our physical condition, and make appropriate adjustments frequently. Although the effect of climbing stairs is good, the key is persistence. If you stop suddenly after a while, it is normal to gain weight.
9. Swimming
Swimming is a whole-body exercise, which can not only keep fit, but also improve heart and lung function and exercise almost all muscles. If you insist on regular intensive training, you will be refreshed in almost a few months.
People swim in the water, paddle with two arms, kick with two legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the speed of heat dissipation in water is more than 20 times faster than that in air, which can effectively consume heat), so the human body consumes more energy in water than on land. Supplementing the supply of energy (energy food) by consuming sugar and fat in the body. Regular swimming exercise can gradually remove excess fat from the body without getting fat.
Skills The nine exercise methods mentioned above are all very effective and perfect choices. Using the right skills and methods to practice will bring us the expected results. If we don't follow the requirements, it will destroy its own effect, and even bring harm to the body instead of benefits. Beginners, in particular, must pay special attention to the correct methods, and can consult relevant experts before taking part in the exercise to ensure that their exercises are safe and correct.
Is it necessary to check tct and hpv after delivery? The whole pregnancy includes not only pregnancy, but also postpartum. Postpartum needs examination and care as much as pregnancy. Because it is impossible for a woman's body to return to normal immediately after delivery, it will take some time. It is necessary to have an examination during this period, so when will the postpartum hcg examination expire and is the postpartum hpv examination necessary?
At present, the national cervical cancer screening is a three-step screening method. The first step of screening is cervical tct and hpv examination. If the conditions are poor, you can choose to simply do tct examination. However, hpv test thinks that there is less interference from factors and the results are more reliable. Moreover, the current research shows that cervical cancer is related to hpv infection. Therefore, it is suggested that tct and hpv should be checked together when conditions permit, so as to judge whether there is a problem with the cervix more accurately.
It is very necessary for women to have a postpartum review, so that they can know the recovery of female pelvic floor function and whether the reproductive system has returned to a normal non-pregnancy state. If there are abnormal conditions, some functional exercises or treatments can prevent the disease from getting worse. For example, many women will have vaginal exhaust after delivery, which is actually caused by the relaxation of pelvic floor muscles and the relaxation of vaginal wall. Most women will ignore this phenomenon and miss the best period of pelvic floor muscle function exercise. Therefore, it is very necessary for the parturient to have a reexamination about six weeks after delivery.
If Bao's mother suffers from puerperal infection, it is also unfavorable for the child's growth, so it should be treated as soon as possible, but how to treat the specific puerperal infection? Let's have a look.
1. General therapy
In the semi-supine position, pus flows into the Dow cavity to locate it. Eat high-protein, digestible food, drink plenty of water, supplement vitamins, and correct anemia and water-electrolyte disorders. Fever is mainly caused by physical antipyretic methods, and patients with high fever can be treated with drugs as appropriate. Severe patients should have a small amount of fresh blood or plasma albumin to improve the immune system.
2. Drug therapy
(1) Antibiotics are the first choice for anti-infection treatment. When necessary, bacterial culture and drug sensitivity test should be carried out, and corresponding effective antibiotics should be applied. At the same time, we should pay attention to the problems of aerobic bacteria, anaerobic bacteria and drug-resistant strains Critically ill patients can increase drugs in a short time to improve the system and improve the body's emergency ability.
(2) For women with a history of thromboembolism, especially those with a tendency to thrombosis, drug prevention should be given throughout pregnancy, and APTT should be monitored.