青岛诗朵国际教育咨询有限公司

联系人: 李老师

联系电话:18963272122

联系人:孙老师

联系电话:13356869601

地址:青岛市市北区兴元一路10号楼

新闻中心
浅析帮妈妈恢复身材和体力的两种产后运动
发布时间:2018-08-18   查看次数:257

基于产前一人吃、两人补的心态,妈妈在怀孕期间平均会增重12至15公斤,然而产后扣除宝宝体重、羊水、胎盘及子宫的重量约5-6公斤左右,多余的7-10公斤会在产后6个月内逐渐下降,因此,产后的塑身计划就相当的重要了。

Based on the attitude of one person to eat before birth and two people to fill, mother will increase the weight of 12 to 15 kg during pregnancy. However, after postpartum deduction of baby weight, amniotic fluid, placenta and uterus weight about 5-6 kilograms, the excess 7-10 kilograms will gradually decrease within 6 months after postpartum, therefore, the postpartum body shaping plan is quite important.

除了可以让妈妈雕塑身材、恢复自信外,也可以改善带养小孩产生的肩颈、手部不适。建议用天然的方式来达到塑身的效果,哺喂母乳每天可以多消耗500大卡的热量,并且增加妈妈的新陈代谢率,因此可以让妈妈们轻松瘦。

Apart from allowing mothers to build their bodies and restore self-confidence, they can also improve shoulder and neck discomfort caused by raising children. It is suggested that a natural way to achieve the effect of body molding, feeding milk can consume more than 500 calories a day, and increase the mother's metabolic rate, so it can let mothers easily thin.

此外,产后的妈妈,多了宝宝要照顾,有多余的时间通常是躺着休息,动都不想动,更别说是花时间运动了。

In addition, postnatal mothers have more babies to take care of, and there is more time for them to lie down and rest.

在此,建议一些在家进行的方便、有用、实际的运动规划,只需针对产后需要加强和修复的部位做运动即可,包括:腹部运动、肩颈及手部运动。

At the same time, it is suggested that some convenient, useful and practical sports planning should be carried out at home. It is only necessary to exercise the parts that need to be strengthened and repaired after postpartum, including abdominal movement, shoulder neck and hand movement.

改善腰酸背痛──腹部运动

Improvement of back pain of low back acid - abdominal exercise

由于怀孕期间,肚子变大,造成腹直肌间的间隙变大,导致腹部肌肉群的排列改变,影响腹部肌肉和背肌之间的支撑与协调性,是产前和产后腰酸背痛的最大主因。一般而言,孕前腹部肌肉薄弱、胎儿太大、多胞胎等会导致腹直肌间的间隙宽度较大,需要更多的训练,但仍然是可以闭合的。

As a result of pregnancy, the abdomen becomes larger, the gap between the rectus abdominis muscle becomes larger, the arrangement of the abdominal muscles is changed, the support and coordination between the abdominal muscles and the dorsal muscles are affected, and the largest main cause of the back pain in the prenatal and postpartum is the back pain of the lumbar acid. In general, the weakness of the abdominal muscles, too large fetal and multiple births before pregnancy can lead to a larger gap between the rectus abdominis, which requires more training, but it is still closed.

1、时机

1. Time

产后由于荷尔蒙的调节,会加速腹直肌的闭合速度。在自然产后5-7天后、剖腹生产10-14天后开始。

Postnatal regulation of hormones can accelerate the closing velocity of rectus abdominis muscle. 5-7 days after natural birth and 10-14 days after caesarean section.

2、招式:腹式呼吸•收紧腹部和骨盆底肌

2. Move: abdominal breathing. Tighten the abdominal and pelvic floor muscles.

功效 建议每天睡前重复做二十至五十次,就像在腹部绑上束腹带一样的效果,以达到腹部平坦及收紧阴道肌肉的效果,并且可以明显改善产后腰酸背痛。

It is recommended to repeat twenty to fifty times a day before bedtime, as if the abdominal band is tied to the abdomen to achieve smooth abdominal and tightened vaginal muscles, and the postpartum back pain can be significantly improved.

做法:仰卧,双膝弯曲,鼻子吸气,嘴巴像吹蜡烛式缓慢吹气,尽可能收紧腹部,但不要屏住呼吸,此时,会同时收紧腹部肌肉和强化骨盆底肌。

Practice: supine, double knees bent, nose breathing, mouth like a slow blow of blowing a candle, as far as possible to tighten the abdomen, but do not hold your breath, at the same time, it will tighten the abdominal muscles and strengthen the pelvic floor muscles at the same time.

改善腱鞘炎的肩颈运动

Improvement of shoulder and neck movement in tenosynovitis

产后照顾宝宝期间,一天需要数次的喂奶、挤奶动作,再加上宝宝的体重日渐增加,

During the period of postpartum care, the baby needs several feeding and milking movements a day, and the baby's weight is increasing.

常会造成妈妈们的肩颈酸痛,甚至腱鞘炎的出现。为了预防及改善腱鞘炎,可以做下列的运动。

Often causes the mother's shoulder and neck pain, even tenosynovitis appears. To prevent and improve tenosynovitis, do the following exercises.

1、时机

1. Time

在自然产后二至五天后、剖腹生产七至十天后开始。

It begins two to five days after natural delivery and seven to ten days after cesarean section.

2、招式1:肩颈运动•使颈部肌肉放松

2, style 1: shoulder neck movement to relax the muscles of the neck

功效:使颈部肌肉放松,倍感舒适。

Efficacy: relax the muscles of the neck and feel more comfortable.

做法:站立,双脚自然张开,腰部挺直,以单手跨过头顶,手掌抱住对侧耳朵,轻压向举起手的那一侧,可使颈部肌肉线条被温和地拉长,两侧轮流交替按压。

Practice: standing, the feet are open naturally, the waist is straight, one hand stride over the head, the palm holds the side ears, and the side of the hand is gently pressed to the hand, so that the lines of the neck muscles are lengthened gently, and the two sides are alternately pressed.

3、招式2:爬墙运动•强化手臂肌肉伸展

3. Action 2: Wall Climbing, Strengthened Arm Muscle Stretching

功效:可增强肩关节的活动度,并强化手臂肌肉伸展,避免腱鞘炎的产生。

Efficacy: it can enhance the activity of shoulder joint and strengthen the extension of arm muscles to avoid the occurrence of tenosynovitis.

做法:侧立于墙边,将单侧手臂紧贴墙壁上举,手指头顺着墙壁向上攀爬,尽量伸展并维持停留动作,两侧手臂轮流交替。

Practice: the side is on the side of the wall, the unilateral arm is pressed close to the wall, the finger is climbing up the wall along the wall, as far as possible to extend and maintain the stop movement, and the two arms are alternately alternately.

4、招式3:螺丝起子•强化手臂肌肉伸展

4, recruit 3: screwdriver. Strengthen arm muscle extension.

功效:可强化手臂肌肉伸展,避免腱鞘炎的产生。

Efficacy: it can strengthen the stretching of the arm muscles and avoid the occurrence of tenosynovitis.

做法:站立,双脚自然张开,腰部挺直,将单侧手肘弯曲成90 度,另一侧手协助将其手臂推向对侧,并同时向上推,直到背部肌肉有伸展的感觉时停留,两侧轮流。

Practice: standing, the feet are open naturally, the waist is straight, the unilateral elbow is bent into 90 degrees, the other hand helps to push the arm to the opposite side, and push up at the same time, until the back muscles have the feeling of stretching, and the two sides take turns.

感谢您对公司产品的关注,想要了解更多的内容,可以前来咨询!