Some young women in the postpartum period,especially nursing or after second birth, because of the change in the ratio of hormones, the way of life and nutrition begin to grow stout. Their body weight can increase by 5 kilograms or more. Do not be very upset: this is a temporary phenomenon. When adjusting the diet, with the help of physical exercises you will overcome it. It is not necessary to rush to extremes, resorting to the most severe restrictions in nutrition. This is harmful for the child (milk may disappear), and for you (with a sharp weight loss the skin on the stomach, the chest will hang and lose elasticity). Eat often - 4-5 times a day in small portions. Watch for a chair - try to empty the intestines daily at the same time, avoid constipation. It is useful to drink an empty glass of water at room temperature on an empty stomach. If you are still greatly recovered and do not complain about your appetite, we advise you to exclude from the diet or to minimize the consumption of high-calorie foods such as sour cream, cream, mayonnaise, fatty meat, duck and goose meat, canned fish in oil (sprats, sardines), nuts, chocolate, sugar, sweets, cookies, rice and potato side dishes. Diversify your menu with kefir, cottage cheese, lean beef, chicken and rabbit meat, lean fish are very useful. More and more, eat fresh herbs, vegetables and fruits, from fat - cream and olive oil (10 grams per day), unsweetened drinks and compotes. Instead of mayonnaise, use kefir for salad dressing. As side dishes, serve fresh and boiled vegetables (but not potatoes) on the table. We advise you to adhere to the following rules:
Are you ready to follow our advice? In this case, ask the household to get out of the house for a breath of fresh air, strip naked, stand in front of the mirror and relax. You will immediately see all the shortcomings of your figure: stoop, protruding scapula, bulging stomach, flabby legs, waist, which leaves much to be desired. Straighten your shoulders and chest, tighten your abdomen, strain your legs and buttocks, squeeze your waist with your hands. So do you like yourself more? You see: you already know, for training which muscle groups you should, first of all, pay attention. From them, and start using the complex of exercises that you offer. And do not forget, please, to watch for yourself always, and not only when you stand alone with yourself in front of a mirror. Let your "mirror" accompany you everywhere. It's not at all difficult to constantly monitor yourself. Soon it will become your habit, and you will not allow yourself to stoop, put, as horrible (or say more delicately: how comfortable) your legs and stick out your stomach, even when you are alone and no one sees you. We foresee your exclamation: where and when should I deal with myself, when I have a job to do? Believe you, since we are also working, and we are running a household. But we do find time for cosmetics. We will try to find it for sports, especially since sport is a kind of cosmetics. True, not for the face, but for the body. First, enough to give gymnastics for 30 minutes 2 times a week. It's quite a bit, we assure you. When you feel a passion for gymnastics (and you will surely get carried away by it), when your lazy muscles will experience pleasure from tension, you yourself will be surprised where you have, with your employment, time to bring gymnastics up to 4 times a week for 30 minutes. Gymnastics can be practiced at any convenient foryou time - in the morning, in the afternoon, in the evening, only not right after meals. And do not overload yourself with an abundance of exercises. It is better to reduce their number, but practice regularly: Improved breathing and blood circulation, muscle vigor themselves will tell you when to increase the load and with what intensity to perform, this or that exercise. It is better to do gymnastics outdoors, but if this is not possible, then in a previously ventilated room. Start gymnastics with the most simple exercises and gradually move on to complex exercises. The same applies to the number of repetitions of each exercise. If you have never done gymnastics before or have been engaged for long, in the early days you will feel the tension in the muscles, and sometimes the aching pain. These sensations will quickly disappear, and the tension and pain will be replaced by a sense of satisfaction. Most women suffer most from the stomach. In this case, you need to do more intensively , strengthening the abdominal muscles. If you are unhappy with your legs or stooped back, focus on exercises that strengthen the muscles of this particular part of the body. It will be nice if you use a large mirror during gymnastics - it's easier to follow the correctness of the exercises. Do gymnastics better in a special gymnastic suit or an ordinary swimsuit. Breathing should be free, even. Do not strive to breathe deeply, so it will be difficult for you to do exercises. After starting regularly doing gymnastics, do not expect that you will become slim in a week. This was not achieved by any woman, even under the supervision of an experienced coach. But after 2 months you will feel completely different from the time when you just started to study. You will lose weight, waist, hips, improve well-being, improve vitality, and a sense of optimism.
Exercises in a standing position
Waist and back. Smoothly raise your hands, while turning to the right, just lower them gently. The same with a turn to the left. Legs shoulder width apart. Lean forward and to the right, trying to reach the floor with your fingertips, straighten up. The same with the slope to the left. Hips and legs should remain immobile. Chest and shoulders. Legs shoulder width apart. Holding a rolling pin in your right hand, lean forward, while pulling your hand back with a rolling pin. Put the rolling pin in the left hand and repeat the exercise. Take the rolling pin in both hands behind your back, bending forward, try to raise your hands as high as possible. Hips and calves. Leaning forward (legs together), grasp the calves of your legs and try to pull your head to your knees. Chest and arms. Take in each hand a bottle of lemonade or milk and with wide smooth movements rotate them alternately forward and backward. Hips and buttocks. Face your right hand in the wall or door, pull your left hand with your left foot to your stomach, keep your back straight. With your left hand on the toe of your left leg, pull your foot to the buttocks. Repeat the exercise, changing your leg and arm. Exercise for pull-up. Tie up the ends of the clothesline, step wide with your feet step on it. Slip your hands on the rope, spread them apart, until you feel that the rope is taut. Belly and buttocks. Slightly spread your legs, relax. Sharply strain the abdomen and buttocks. Stay in such a tense position for 10 seconds, then relax again. This exercise can be performed freely moving around the room to the music, suddenly stopping and straining. Waist and legs. Place your left hand on the back of the chair. Feet together. At the same time, lift the right hand and the right foot forward, back and forth. Do the same exercise, holding the back of the chair with your right hand and moving forward, to the side, back your left arm and leg. Hands and waist. The legs are together, the right hand is lowered, the left one lies on the back of the chair. The right leg should be set aside to the sock, simultaneously lift the right hand to the side and up, lean to the left. Repeat the exercise, turning to the chair with your right side. Belly and back. Stand facing the back of the chair, lean on it with your right hand. Put aside your right leg and back to your toe, raise your left arm up, bend back. Repeat the exercise, leaning on the back of the chair with your left hand, setting aside and back your left leg and lifting your right arm. This exercise can be performed without the help of a chair. To the music, alternately putting aside the right, then the left leg and, respectively, lifting up the left, then the right hand. Watch for smooth movement.
Exercises in the supine position
Belly, knees and calves. Lay down on the rug on your back, put your hands behind your head, stretch your legs. Slowly bend your knees, pull them to your stomach. Straighten your legs, hold them a few seconds at a right angle to the body, gently lower. Knees and calves. Turn over on the belly, face the arms outstretched forward. Straighten your legs. Slowly bend them in the knees to the buttocks. Also straighten out slowly. This same exercise can be performed to music alternately right, then left foot, and even with both feet at once. Waist and belly. Lie down on the floor, lean on your elbows, legs stretched out. To the music alternately raise the right, then the left leg. This exercise ("scissors") is performed not only in the vertical, but also in the horizontal direction (the legs move "crosswise"). You can do circular movements with your feet in the clockwise direction and vice versa. When tired, relax and rest while lying on your back.
Exercises in the sitting position
Belly and back. For this exercise, you will again need a rolling pin or a towel wrapped around the tow. Slightly bending forward, slowly pull up to your right or left foot, pass under it a rolling pin or rolled towel. This same exercise can be performed by pulling both legs at once and passing a rolling pin or towel under them. Hips and buttocks. Pull out your hands with a rolling pin or a folded towel. Legs and back are straight. Alternately tear off from the floor as high as possible then the right, then the left hip. Keep hands and back straight. Stomach. Change from the floor to the edge of the chair, grasp the bottom of the seat with your hands. The back and legs are straight, the feet touch the floor. Slowly pull up the knees bent at the knees to the chest. Keep your back straight all the time. Do not lower your legs to the floor, just straighten them out, trying to keep on weight as high as possible. Belly, waist, legs. Sitting on a chair, squeeze the legs of the feet in front of the standing stool, lift it above the floor and hold it on the weight for 10 seconds. Keep your abdominal and waist muscles in tension, keep your back straight. Smoothly lower the stool. Repeat the exercise by pushing the legs between his legs. Lift the stool above the floor and hold it for 10 seconds.
Exercises for correct posture
Sit on the tip of the chair so that the back, hips andthe shins were at right angles to each other, arms lowered freely, the shoulders slightly bend. Tighten simultaneously the calves of the legs, abdominal muscles and back, take the shoulders back as far as possible, so that the shoulder blades touch one another, tilt the head. Sit for a few seconds in such a tense position, then relax again. Now stand up from the chair, connect the heels, strain the knees, buttocks and abdominal muscles. Rise on your toes as high as you can, stretch the whole body, then slowly relax. Exercise is not difficult, but it should be repeated for a long time, until your posture in a relaxed state will not acquire grace.
Exercises for a beautiful gait
Put your hands on your waist, straighten your shoulders, slowlytake the left leg aside. And stand in this position, without straining seconds 10-15. Repeat the exercise until you feel that it is easy to maintain balance. This exercise can be complicated by placing the foot of the retarded leg against the knee of the supporting leg and gently pulling your hands to the sides and lifting them upwards. If this exercise seems to be easy for you, you can also rise on the toe of the supporting leg and stand for 10-15 seconds in this position. Having mastered this exercise in different ways, start performing it with music. Music gives exercises rhythm and improves mood. Finally, resemble the toes around the room, straightening your shoulders and lifting your knees high. If you feel that you can easily walk straight, not slouching and not lowering your head, fix this gait by putting a saucer or cup on your head. Let it be for you the rule: no day without charging, no day without a shower, no day without a walk in the fresh air! And, as they say, in a good time! We advise you to read: