- Fitness after birth - when there is no time
Three types of exercise for fitness after childbirth
There are three main types of exercise - aerobic, strength and stretching exercises
Stretching exercises - Be careful
. Each of them brings the body to a particular benefit is indispensable. Ideally, a fitness program should include all of them. Consider all three types of exercise.
For aerobic exercise include walking, dancing or running. These exercises involve both arms and legs, forced to lungs and heart to work harder. This kind of stress is effective for burning calories and fat. If you need to lose a few kilos, be sure to include in the training program of aerobic exercise.
Stretching exercises fit perfectly into the fitness program those who have little free time.
Stand with your back straight, lift your head, imagine that you have in a string that stretches from the heel to the scalp; Try to pull the string. Posture instantly improve and you will feel a pleasant tension throughout the body. Then raise outstretched arms and imagine that you are trying to reach the clouds. Still holding hands straight above his head, his whole body lean to the left, right, back and forth, feeling the muscle stretch.
Place your left foot on the couch, and tilt trying to touch his forehead knee. Perform the same exercise for the right leg.
Standing on the floor, bend, his hands trying to reach the toes, and not bending your knees. If it turns easily, try to touch his forehead knee. Legs during exercise should remain straight.
Pull the hands apart, rotate the wrist, turn his head, stretching the neck muscles. Generally, stretching can and should be almost all muscle groups - this helps keep them in good shape and better able to cope with stress.
Strength training helps build muscle and improve muscle tone. If you start to fitness after childbirth
Fitness after giving birth - only with the permission of the doctor
with aerobic exercise, you will soon discover that you need and power loads - they are like no other, make the body fit and strong. Young mothers can perform strength exercises like dumbbells or barbells, and a child.
For example, try this exercise. Starting position - standing on the floor, keep your baby in front of you at arm's length. Slowly bend your elbows so that they remain parallel to the floor and bring near the child. Then stretch your arms forward with the child.
Remember that every time you pick up and carry in her arms a child, you perform strength exercises - so do it as often as possible.
Fitness - it's not just weight loss, but also care about the health of the organism as a whole. Eat right, often breathe fresh air, do not ignore the signal of your own body if you are very tired, get a chance to relax, if you suddenly want to eat green apples - eat. When you are healthy, it's easier to cope with stress
How to beat stress? Create an oasis
and lead an active life - and all this requires the emergence of a new life in your little man.
Expand Fitness Program
When a child begins to learn to walk, you will have more opportunities for fitness. Play with your child in active games, dance with him, arrange in his apartment and go through an obstacle course race with her baby. Invent cooperative games and activities - so you not only get the desired load, but will gradually accustom to the fitness of your child.