Postpartum yoga to lose weight How to do postpartum yoga weight loss? After the production, the expectant mother's body becomes fat and unavoidable. Therefore, the term postpartum yoga weight loss has been unusually hot in recent years. Postpartum body shape is a worry for many mothers, afraid of not being able to restore good body that year. In fact, as long as you properly control your diet and do more yoga exercises, you don't have to worry about getting fat, you can become a hot mom! Here are the six major postnatal yoga exercises to eliminate postpartum fat. Postpartum practice yoga can help the new mother to restore health and shape the perfect body shape. The postpartum yoga posture function described below, the new mother can start from the fifth day according to her own situation, but if she has a caesarean section, she can not Practice now. In eight weeks, the strength of the pelvis and abdominal muscles has not recovered, and no heavy objects can be lifted. At this time, it is lactation, pay attention to diet balance, do not eat high-fat food. At this time, it is also the best time to lose weight. Yoga promotes the balance of thoughts. Postpartum mothers have physical and emotional changes. Rest is very important. Avoid excessive fatigue. It is normal for some new mothers to be emotional, but think about their mother's role, wake up their positive image, and return to happiness as soon as possible. How does postpartum yoga lose weight? By slimming up by yoga, it doesn't control weight in a few weeks like a weight-loss drug, but drugs tend to bounce and can cause discomfort and disease. Yoga exercise takes a lot of time, but this method does not cause any health, appearance, physical and mental side effects. Even if you stop practicing yoga, as long as you still follow the principle of yoga diet, your weight will not return to obesity. Degree. The following is a method of slimming the abdomen summarized by netizen mother. In the details of daily life, as long as you always pay attention to these basic rules, you will have a squat, especially the flat abdomen that everyone envied. Quiet and careful eating Many people's stomachs are very sensitive, especially women, leading to frequent bowel function diseases, people are always mistaken for colitis. The best prevention method is to have a correct posture when eating, eat slowly, keep the environment quiet (for example, turn off the TV), and chew well. Food to be cooked Today's fashion cooking is half-baked, which leads to the inability to destroy starch. Most vegetables and starch sugar in the grains accumulate in the large intestine, producing carbon dioxide, which can easily cause abdominal swelling after eating. Drink more yogurt Yogurt and fermented milk activate the essential substances for digestion, helping to improve the intestinal microbial system and thus prevent abdominal swelling. Drink less gas and drink less chewing gum When you drink a gas drink or chew gum, you will swallow a lot of air, especially the polyol contained in the chewing gum, which will not be digested by the small intestine. Walking, drinking, massage Walking and drinking water is good for flattening the abdomen. At the same time, you can do a circular massage every day in the abdomen. Increase minerals and avoid premenstrual syndrome If your waistline is thicker than usual before menstruation, try eating foods rich in iron (fruit, dried fruit), calcium (dairy and mineral water), zinc (red meat, fish, shells, seafood, etc.). Substance can help you balance hormones and avoid this premenstrual syndrome. How long does it take to postpartum yoga to lose weight? Yoga requires a long stream of water. For beginners, practice for half an hour every day, or at least 3-4 times a week for one week of yoga, and at least 3 months before progress can be made. The most fundamental change during pregnancy is body deformation. As the development of the fetus increases, the body weight gradually moves forward and the pelvis gradually leans forward, thus forming a pregnant woman's posture with a bow and a hip. The existing post-natal health care and recovery methods are mostly based on running and aerobics. Although high-intensity exercise will reduce weight, but the target is not strong, the improvement of the body is not obvious, it is difficult to get rid of the posture of the pregnant woman, especially the pelvis. Forward lean and fat accumulation in the abdomen. Pelvic anterior tilt is closely related to the protrusion of the lower abdomen. The pelvis is tilted forward, the lumbar vertebrae must have a front arch, and the lower abdomen must also protrude. The anterior convexity of the lower abdomen also makes the lower abdomen a dead angle of movement, and it is difficult to consume even if exercise. The lower abdomen protrudes for a long time, and it will gradually fall under the action of gravity. It is easy to breed and accumulate fat in the abdominal cavity, which is called “fat poolâ€. Even women who have no birth will also become obese due to pelvic tilting. It seems to be pregnant. It is called “non-obese lower abdomenâ€. Postpartum women do not change their pelvis forward, and their weight is difficult to return to normal. It is also not uncommon. Everyone knows that the key to losing weight is to abdomen, but few people know that pelvic anteversion is an important cause of abdominal fat accumulation. In fact, weight loss is a slow process. You don't need to do strenuous or intense exercise. The most effective way is to walk, but you can't walk as you usually, stride through the meteor, but it should be a small step, the toes are adducted, slow down, The key is to abdomen and hips. This is similar to the "constriction walking method" advocated by weight loss experts. If you can't stick to it, you can wear physical training shoes (negative heel shoes). Because the sole is high and low, the center of gravity is walking. It will be forced to move backwards, the lower abdomen will naturally tighten, the gluteal muscles will remain tight, and the fat will not accumulate. And this way walking will also increase bowel movements, increase the number of bowel movements, strengthen metabolism, and people will naturally not easily grow meat. You are losing weight after childbirth. The sooner you use it, the better. Suitable for postpartum yoga movements Doing some weight loss exercises shortly after giving birth may cause uterine recovery to slow down and cause bleeding. A sharp exercise will slow down the recovery of the surgical section or vulvar incision. Some joints are particularly vulnerable to injury. The mother of cesarean section will be affected. More dangerous. Xiaobian suggestion: The new mother should give birth to at least 6 weeks before going to those slimming classes to carry out some aerobic bodybuilding activities. First, abdominal breathing: 1. Squat, or sitting cross-legged on the mat, the spine is straight and straight; 2, exhale, then gently inhale, feel the abdomen slowly expand, bulge outward, fingers apart. In this breath, the chest and chest should not swell; 3. When exhaling, slowly lower the abdomen, withdraw it inward, and touch your fingers again. Repeat 6-10 times. Second, the shoulder arm: 1. Inhale, open your feet, flatten your arms, and palms; 2, exhale, bend the left arm, clamp the right arm to the left, and turn the head to the right. Repeat 2-4 times of natural breathing; 3, inhale the hands over the top of the head, the right arm palms stick to the back and exhale. Hold the elbow joint of the right arm with your left hand and slowly pull the right arm to the left. Repeat 2-4 natural breaths. 4. Repeat the direction in the opposite direction. Third, the abdomen: 1, lying on your back, hands on both sides of the body; 2, exhale, bend your right leg, knees with both hands, keep 2 to 4 natural breaths; 3. Inhale and restore. Repeat the opposite direction. Fourth, the back: 1. The new mother must first bend her knees and knees. Then inhale, the right leg is extended backwards, looking up, and the two eyes are looking straight ahead; 2, bend the right knee, exhale, slowly put the leg inward, lean to the chest, look down at both eyes, touch the knee with the tip of the nose; 3. Restore and repeat the opposite direction. Fifth, the pelvis: 1. Separate legs and stand tall. Then exhale, the upper body slowly reclines, the elbow joints of both hands fall to the ground, the top of the head touches the ground, and the back touches the ground; 2, arms slowly lifted over the top of the head, the shoulder blades do not leave the ground. New mothers can put cushions under the waist; 3, exhale, reduce the arms, the upper body slowly restored. Postpartum yoga weight loss precautions 1, can not practice at home Because postpartum yoga learners don't know their body and don't know their limits, they are likely to fall into blind practice and increase the chance of injury. 2, can not be aerobics to warm up Some yoga instructors use the aerobics as a warm-up exercise before yoga. This is not advisable because the body is in a state of excitement after aerobics and cannot enter the meditation state required by yoga. In addition, the excitement of the body after aerobics can easily lead to yoga movements that are too fast, resulting in various strains. 3, should not exceed the limits of the body You should give yourself a questionnaire after each post-natal yoga session, ask yourself about your physical feelings and see if you exceed the limit to develop an exercise plan to achieve the best healthy weight loss. 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