White-collar Aerobics: COM
Dudu fertilizer to the prepara
most of the post-natal Mummy, the first day of the abdomen look like 5 months pregnant as large, because the uterus is still swollen, and never fully recovered because of. After 3-18 months, the uterus will gradually recover.
However, due to fetal growth and development in the womb, abdominal muscles have been over-stretched and elongated, there will be substantial flexibility in the muscles of the lower abdominal muscle relaxation is very serious, if not through training, abdominal muscles can not recover flexibility, in order to To restore a better body, of which the simplest, most economical and effective, no side-effects of body recovery strategy, that is, as soon as possible after giving birth to do abdominal exercises will help the United States and the abdominal muscle exercises.
1, sit on the bed, two knee-buckling, two feet flat on the bed, hands on the belly, deep breathing exercise, the stomach of a resumption of a drum.
2, sit on the bed, two-handed grip the back of the head, chest and abdomen slightly lifted, legs straight up and down turn of the campaign range from small to large range, from slow to fast, so even the 50 or so.
3, sit on the bed, hold hands column bed, legs up together raise one's foot, the knee will not bend to Bengzhi toes, legs and body to achieve the best angle of 90 degrees, raise one's foot up after a while and then stopped falling, So repeatedly, until the sour stomach so far.
4, two-handed on both sides of the body, living hand to support beds, two knee-buckling, the two-bed living push the soles of the feet, buttocks lift up as much as possible, after the lift stopped, 4 seconds down, rest a while and then lift.
5, hands on both sides of the body, legs up as much as possible raise one's foot, bicycle crossing to push the same as kicking his legs on a rotational basis until the legs until the acid.
6, at the bedside legislation, two-handed caught-bed, back to the legs and body into a straight line, the two forearm flexion, the body down the pressure and stopped two or three seconds after two straight forearm, the body up, This repeated 5-15 times.
7, one leg on the floor legislation, supported by the entire body weight, and the other leg bent up, and then support the body's Na Tiaotui crowhop in a row, 20-30 each time, alternating legs until Tuisuan So far.
to do aerobics on a regular basis, in order to be effective. When forced to do every time, the action will be done at home. So should be able to feel the muscle to force the extension and contraction.
love tips: the first post-natal period of time to restore the body organs have not yet, not to exercise too tired.
However, due to fetal growth and development in the womb, abdominal muscles have been over-stretched and elongated, there will be substantial flexibility in the muscles of the lower abdominal muscle relaxation is very serious, if not through training, abdominal muscles can not recover flexibility, in order to To restore a better body, of which the simplest, most economical and effective, no side-effects of body recovery strategy, that is, as soon as possible after giving birth to do abdominal exercises will help the United States and the abdominal muscle exercises.
1, sit on the bed, two knee-buckling, two feet flat on the bed, hands on the belly, deep breathing exercise, the stomach of a resumption of a drum.
2, sit on the bed, two-handed grip the back of the head, chest and abdomen slightly lifted, legs straight up and down turn of the campaign range from small to large range, from slow to fast, so even the 50 or so.
3, sit on the bed, hold hands column bed, legs up together raise one's foot, the knee will not bend to Bengzhi toes, legs and body to achieve the best angle of 90 degrees, raise one's foot up after a while and then stopped falling, So repeatedly, until the sour stomach so far.
4, two-handed on both sides of the body, living hand to support beds, two knee-buckling, the two-bed living push the soles of the feet, buttocks lift up as much as possible, after the lift stopped, 4 seconds down, rest a while and then lift.
5, hands on both sides of the body, legs up as much as possible raise one's foot, bicycle crossing to push the same as kicking his legs on a rotational basis until the legs until the acid.
6, at the bedside legislation, two-handed caught-bed, back to the legs and body into a straight line, the two forearm flexion, the body down the pressure and stopped two or three seconds after two straight forearm, the body up, This repeated 5-15 times.
7, one leg on the floor legislation, supported by the entire body weight, and the other leg bent up, and then support the body's Na Tiaotui crowhop in a row, 20-30 each time, alternating legs until Tuisuan So far.
to do aerobics on a regular basis, in order to be effective. When forced to do every time, the action will be done at home. So should be able to feel the muscle to force the extension and contraction.
love tips: the first post-natal period of time to restore the body organs have not yet, not to exercise too tired.
