Most postpartum new mothers suffer from obesity. In order to ensure the health of their children, prenatal mothers forget to feed any high-calorie and high-fat food. Eventually lead to a large circle of postpartum body fat. The thick arms, the fat waist of the bucket and the elephant’s legs that can’t be seen run out. What should I do? How to lose weight after giving birth? Don’t worry, Xiaobian introduces a set of effective postpartum weight loss aerobics, which can easily let you get rid of the fat.
Stretching exercises are very useful
Stretching can’t help you sculpt your body, lose weight, or burn fat (stretching can’t really sculpt and burn fat!), but it can stretch and relax muscles in different parts of your body, and your body will no longer be tight and muscles No matter how stiff you are, you will naturally feel better and more energetic. In addition, according to research, stretching the muscles can also provide blood and nutrients to the bones and joints, promote joint health, maintain the normal activity of articular cartilage, and prevent bone aging. At the same time, it can also help correct wrong posture, keep the body in a good posture, and naturally stay away from diseases.
Point
The stretching exercises are easy to learn and do not require special auxiliary props. You can use walls, doors, chairs, etc. to strengthen the stretching. It is recommended to move after breastfeeding, holding the baby, changing diapers, and burping the baby on the back every day! During the process, maintain normal breathing, do not hold your breath, and maintain each stretch position for 10 to 30 seconds.
The first starting position
Action: Stretch the inner thigh muscles (iliopsoas) to help relax.
Action: 1. The left knee is 90 degrees to the ground, and the back is straight and straight. 2. Lean forward and feel like you are about to start running. After maintaining this position for 30 seconds, switch sides. 3. Note that when leaning forward, the knee does not exceed the toes on the same side. 4. It is recommended to practice on a firmer mattress or ground. If your knees feel uncomfortable, you can use a towel.
The second type of upper body stretch
Function: Stretch the upper body muscles, help the upper back, shoulder and neck muscles to relax, and also stretch the inner arm muscles, strengthen the inner muscle group, and throw off the butterfly sleeves.
Action: 1. Sit on the floor or on a chair. 2. Keep your back straight and raise your left hand as far back as you can. Press your left elbow with your right hand. 3. After maintaining this position for 30 seconds, switch sides.
The third type of chest expansion
Function: After holding the child for a long time, it is easy to have stiff shoulders and neck, and the chest will shrink inward. Over time, it will become a posture of a tiger with a back and a waist. Doing more chest expansion and stretching can help develop the muscles of the front chest and shoulders, and relieve soreness and discomfort.
Action: 1. Sit on the floor or on a chair. 2. Raise the chin and straighten the hands behind the back. 3. Pull your shoulders as far back as you can.
Fourth pose arm extension
Function: Holding a child for a long time, the elbow is easy to be sore and uncomfortable. By stretching the arm, it can help relax the inner arm muscles.
Action: 1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead. 2. Extend the left hand as far as possible to the right front of the body. Press the left elbow with the right hand. 3. After 30 seconds, switch sides.
The fifth type of hands to develop
Function: A mother who holds a child every day seems to be practicing weightlifting every day. Over time, she will develop arm muscles. The movements of her hands can help relax the arm muscles, as well as relax the shoulders and neck and expand the chest. When you stretch, you will naturally take a deep breath and relax your body and mind.
Action: 1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead. 2. With the palms facing up, with natural breathing, slowly stretch the hands to the sides of the body as much as possible. 3. Maintain this position for 10 to 30 seconds. Do it several times a day.
The sixth form: elbow (inner forearm) stretch one
Function: This action can help relax the inner elbow muscles. It is especially suitable for invincible mothers who need to take their children out with a pile of heavy objects on their hands. It is also suitable for gold worshippers who often carry large bags and small bags of shopping trophies. !
Action: 1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead. 2. The inside of the left arm is facing up and the palm of the left hand is facing out and down. 3. Lightly hold the fingers of the left hand with the right hand, and pull gently towards the body, feeling that the entire arm muscles are pulled apart.
The seventh pose Elbow (outer forearm) stretch 2
Function: This action helps to relax the muscles on the outside of the elbow.
Action: 1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead. 2. The outside of the left arm is facing up, and the palm of the left hand is facing down toward the body. The direction of the palm is opposite to that of the sixth pose. 3. Lightly hold the finger position of the left hand with the right hand (or lightly press the back of the left hand), and gently pull toward the body, stretch to a comfortable angle, no need to force, hold for about 10 seconds, and then slowly pull up open.
The eighth pose stretches the side of the neck muscles
Function: For mothers who have been taking care of their children for a long time, shoulder and neck pain has become a common thing. If you don’t do moderate stretching, problems such as fifty shoulders will soon come to you. This action can help relax the neck muscles, and also help relax the muscles of the upper body.
Action: 1. Sit on a chair or on the floor, relax your shoulders and keep your back straight. 2. Turn your head to the right, press your right hand on the top of your head, maintain this position for 10 seconds, and switch sides. 3. Turn the head sideways to the right front of the body at a 45-degree angle, press the back of the head with the right hand (diagonally), maintain this position for 10 to 30 seconds, and do it on the other side.
Form 9 Lower Back Stretch
Function: Lower back pain is a common problem for many mothers. With this posture, it can help relax the muscles of the lower back and thighs, and improve the soreness.
Action: 1. Lie down on the bed or the floor, you can lay a cushion on the floor. In the case of a mattress, a firmer mattress is preferred. 2. Wrap your hands around your knees and stretch as far as you can. 3. Keep breathing normally, hold this position for 30 seconds, then let go.
The tenth pose: cat back pose
Action: Relax the entire back muscles.
Action: 1. Kneel on the floor with your hands and feet shoulder-width apart. If your knees feel uncomfortable, put a towel on. 2. The entire back is arched up, feeling like an angry cat. 3. Maintain this position for 30 seconds and practice several times a day.
