What sport is shown and is contraindicated young mother. What sports can be enjoyed immediately after birth.
Many newly baked moms often feel likeworkout after childbirth. This happens for various reasons. There are mothers who are actively engaged in sports before pregnancy and can not imagine their life without it. Naturally, that pregnancy and childbirth for them were large enough pause and they want to continue their studies as soon as possible. There is another category of mothers, a figure which, before and after pregnancy is much different and they want to get rid of excess kilogram.
In any event, the question as to when you can start to play sports after birth, rather relevant.
Activities after delivery. When you can?
Before you give the exercise the body should consult a gynecologist and to learn how your body has recovered from pregnancy and childbirth.
The recovery period is different for everyone. Someone is already beginning to run for a second month after delivery, and someone needs a longer time to recover. But in the period of recovery when your abdominal muscles come in order, you can have a little to prepare for further participation in sports. To do this, we recommend watching and walking, walking with the child will be very useful to both of you. Yes, and laying the baby to sleep, baby feeding and the need to carry it in the first few months on the hands, also provide some exercise for you.
Exercises for recovery after childbirth
But as long as your child is asleep, you can for example do some simple exercises to restore the form. Exercises are performed lying on your back.
The first exercise. So, lie on your back, bend your knees,put your feet on the floor. Tighten your abdominal muscles and buttocks and press them to the floor. Taz will then be slightly lifted. Repeat the exercise 10 times. Do 3 sets for a day.
The second exercise. Done from the same position as the first. Pull the belly and hold it in this position as long as possible, delaying thus breathing. Release the tension and repeat nine more times. Exercise should also be done in 3 sets per day.
Gradually can add more difficult exercises, the main thing that they were aimed at the restoration of the general muscle tone. If you are concerned about the restoration of intimate muscles, then start engage vumbildingom.
What sports can be practiced immediately after birth?
Having the recovery period it is recommended to startengage in those sports that do not provide a strong load. It may be belly dancing, swimming, aqua aerobics, Pilates, Nordic Walking.
We can say that belly dancing is specifically designedfor women after childbirth. It gives quite soft and the load is aimed at the problematic region of the abdomen and thighs. Stretching the skin is tightened and hated cellulite away. It should be noted that belly dancing has a positive effect on the stagnant processes in the urinary system and joints and actively strengthens the pelvic muscles. Another huge plus belly dance is that it has a positive effect both on your posture, making it more sensual and feminine. However, belly dancing helps to restore hormonal balance after delivery.
With belly dancing you certainly will not get a flat stomach and lean priests, but you can adjust the shape well and do their own proportions more attractive.
Swimming and aqua aerobics
Aqua aerobics can begin to engage in after only a month or two after birth.
Aqua aerobics is one of the best ways to bringitself in tone, water is the most unique natural trainer, muscle operating at maximum capacity, and the body at the same time does not feel stress. Only after the occupation appears small muscle fatigue, but it is typical for any sport.
A big plus pool in the fact that you can go there with the child and early childhood to teach him swimming. For the child, it will be very useful.
For aqua-aerobics are the most effectiveclasses three times a week. Activities should be carried out in 4 phases: warm-up, warm-up, intense part and relaxation. Each exercise is performed 10 times, regularly and consistently.
Pilates is the safest fitness views, so you can safely go to the gym classes. Pilates Classes the least impact on your abdominal muscles, and thanks to their detailed study of muscles quickly return to the old form. Exercises allow the spine to correct posture and regain her former grace.
How to get involved in sports should not be?
In the first months after birth should not engage in those sports, which implies a strong resistive load.
These sports include jogging. Since running the first time after giving birth youIt gives a very heavy load on the heart, primarily. The body is not enough hormone reconstructed for such loads. Another run gives a great burden on the chest, if your child is breastfed, the run can be bad for lactation.
For the same reasons not recommended and active velosporm. Of course light biking hardly bad impact on your health and well-being. But from the active drive is best abandoned. Such loads can give your body a year after giving birth, after consultation with your doctor about this.
Of course, that and heavy athletics, playing tennis, volleyball it is best to postpone.
Reviews and recommendations of young mothers after the birth of the sport
Sport can be engaged after onlySix weeks after giving birth, but you would not before. While feed the baby, and then it will wash himself, then on the arms of rock. Dress-undress - all decent load on the mother's body. Want more? Turn on the music and dance with the baby, he likes;).
Depends on who believes that activephysical activity, which was fiznagruzki to pregnancy and childbirth have been. On average, after the usual delivery doctor gives permission to visit the gym / pool after 1-2 months. After the Constitutional Court - in 3-4 months. For the trained mothers or mothers-athletes as possible can be a little less, for those who said goodbye to the physical education class in school 1 - a little more. 6 months - perhaps in difficult childbirth.
My personal good gynecologist said:"How to become engaged in sex, and sports can only be within reasonable limits." In fact, you can do when you feel comfortable enough, and of course, you need to refrain from large fiz.nagruzok. Once a week will be enough, and then as narastaniya.I I guarantee that beautiful mother, than you will not see.
I am professionally engaged in horseback riding. After the first birth of the village on a horse when your child was a month. (episiotomy was made). After the second delivery - three weeks. When the youngest was 3 months, I participated in the competition. Approximately 2-3 months recovering form. Now the baby almost 5 months, my weight is normal, the abdomen is almost no (little skin fold), but the heavy loads themselves until they give, because breastfeed. So, if you feel fine - go ahead. Good luck.
And when after birth did you start and what sports?