For women, weight management is important during pregnancy, the mother, after a lot of production back to pre-weight is difficult to state, so to lose weight during pregnancy is also very important. And because nutrition is essential during pregnancy, there is no easy expert guidance to dare to go on a diet, so it is important to exercise to lose weight. Slimming coach will provide the following suitable for pregnant women to participate in, and easy to implement in the sports category and the specific projects are:
1. Aerobic exercise, including brisk walking, jogging, cycling and swimming (see next item) and so on.
A certain intensity aerobic exercise, you need to persist for some time, but not excessive intake of oxygen consumption. Aerobic exercise can play in strengthening the heart and lung function during pregnancy and to promote the role of the body to absorb oxygen, so pregnant women and fetuses have a direct benefit. In addition it can promote blood circulation and reduce varicose artery during pregnancy; increase muscle strength and to eliminate some or all of back pain, low back pain; increase physical endurance and prepare for childbirth; also may play a regulating blood pressure, blood sugar, weight control, such as excessive increase.
2. Water sports, including swimming, water aerobics and so on.
Water movement as a kind of aerobic exercise in particular, a great benefit for pregnant women: the buoyancy of water can help pregnant women before pregnancy support more than 10 to 13 kg body weight, water resistance can reduce the damage to the gradual relaxation of the joint opportunities, good water transfer capacity than air, pregnant women need not worry about excessive body temperature rise, not to mention the fun the water is irresistible to anyone.
3. Kegel exercises.
This is an adult female of any beneficial during exercise, and no matter when and where the sport can be. Its major movement is through self-contraction of the pelvic floor muscles (group) were completed. This exercise can strengthen the supporting muscles of the lower uterine, vaginal sphincter, urethral sphincter strength, pregnancy, postpartum day to do 2 to 3 groups of 10 to 15 times the Kegel exercise can ensure that women be successful in these muscles pregnancy, tasks, and reduce the chance of tearing the perineum during childbirth, and to promote early resumption of postpartum vaginal sphincter flexibility.
Kegel's specific approach is: or stand, or side, or sit down, the suction at the same time tighten the perineal muscles, including vaginal, anal ring muscles. You will feel to be on the bottom of the pelvic mention feeling. On that vertex, to maintain this state of 8-10 seconds. Be careful not to breath, to inhale and exhale evenly. Then relax. Kegel exercises done correctly can be done by voiding the contract and a raise at the same time exercise, such as urine flow stopped or reduced, indicating that your actions are correct. Insist on doing this movement, the reproductive system of female life, good for the health of the urinary system.
4. Need some guidance and some other special considerations for exercise: strength training, yoga, Pilates.
These movements have a certain degree of difficulty and a small amount of risk. These exercises are often conducted in pregnant women on the basis of careful similar movement may continue, some action was not suitable for pregnant women, should no longer do, such as breath-hold weight lifting, over-stretching ligaments, shoulder and elbow inverted and so on. Such campaigns should consult the best professionals to design an effective and safe training program.
Showing posts with label lose weight. Show all posts
Showing posts with label lose weight. Show all posts
2010/03/10
Negative physical legs were very thick. How to lose weight?
Legs were very thick, relatively thin upper body.I basically negative features of obesity are: lower body fat, body temperature and blood pressure lower than the cold. Online said 21 days seemed to lose weight, do not eat after 2:00 methods in theory, not how for me.
Members in the weight loss experienced friends told me what the best way. Well, by the end of December to go out looking for work, and hurry ....Thank you in ~ ~
Best answer:
You are undertaking a full-body exercise for the purpose of weight loss when all parts of the body including the thighs, including weight loss will be. Make the legs and buttocks are the most effective aerobic exercise fitness movement is walking, cycling, cross-country skiing, stair climbing.
Running is also a good way to consume calories, but a very thick thigh fat people is not the best choice. Because these people would find running very difficult also uncomfortable, reluctant to stick to it.The use of a combination of walking and running much better method. When you do not feel difficult, it can be appropriately increased and reduced running walk.
Swimming is also a whole body aerobic sport, but swimming is not too much use of the thigh. If you want to fit in the pool in the thigh.You can walk in shallow water, or wear a lifejacket at walking in Sham Shui Po. The water's natural resistance to make your legs get strong exercise. This training effect is on the road on the unattainable.
In order to thigh lose weight, exercise 30 minutes each time. At least 3-5 times a week. Persist below the middle level and moderate-intensity exercise. The maximum exercise intensity of 60%, it may consume more fat. If you think that some struggled to maintain this level of exercise, you can start small amount of exercise carried out. And then slowly strengthened. You can also exercise intensity and time flexibility. If the exercise intensity is low, and more easily, increase the exercise time on the case of consumption of fat, walking 1 hour and 20 minutes jogging effect is the same.
Prior to the implementation of exercise program. Best to let a doctor give you to look at physical examination, and then select an adverse reaction nor easy to exercise intensity. After the training time can be gradually increased, but the average weekly increase in exercise time should not exceed 20%. The best way to exercise self-training the body to the end of 1 hour return to normal.
In order to prevent the process of the body in the exercise of certain injuries. You can do some preparatory activities, such as in-situ to run slowly or do a few minutes to do a stretching exercise. The best time is to exercise 1-2 hours before meals. Such as early morning and afternoon.
To the local sports bodybuilding thigh stretching exercise is to make the most effective thigh fit one way: two buttocks sag, - Tui Quxi squat, keeping back straight, and the other - legs, back straight and parallel to the ground; or in the same -- position, the other a lateral leg straight up into the 90-degree angle with the body, try to do three in each one leg groups (n = 10) such a movement of this exercise in the body when standing up can also be carried out - legs stand up and keep the body upright.The other side of a leg extension and back extension, leg straight and as far as possible parallel with the ground. Stretch out sideways movement can also be carried out. In bed or on the floor straight to the body side, - legs close to the floor, the other - legs raised upward until the legs and body into a 45-degree angle. And then a 45-degree angle on the leg support in a table or chair. Close to the floor and then lift it with the next leg on the legs close together. This exercise can enhance the lateral thigh muscles instead of the previous exercise just outside the muscle, thus maintaining the balance and symmetry of the thigh.
Master stretch out in your campaign, you can try to do some "getting under way," big stride forward. After the knee until about 15 cm above the ground, and then step forward one leg. The beginning of each leg is best to do two sets of 10 such moves. And then gradually increase the number of times with other exercise - like, you can first slow - more. And let the two legs have the same level of exercise. The benefits of this exercise - is: You can change the state of muscle relaxation, in the appearance appear to be more fit.
Pay attention to eat a reasonable experts believe that the majority of successful dieters legs. Was mainly due to too much reliance on training, rather than paying attention to food.These people are often clearly restricted calorie intake. But they do not consider the fat in which the role played by the result. To achieve a low-fat diet and high-fiber combination. For example, eat more vegetables and fruits, eat less of those fat-rich diet, especially fast food and so on.
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1 minute thigh slimming exercises in order to thin the entire thigh, stood at attention position, hands placed on both sides of the body.Bent knees, his hands touch the toes (At this point, not too much force). The trick is to bend the back muscles, only to bend the knee. And then gently back to the original position. This action is about 3 seconds, just started doing, in order to 1O seconds to do three times as the goal, and then used to accelerate the bar.
Thin inner thighs from the position at attention will begin to cross step right foot forward, light bend the knee. Inserted his hands around the waist. Jump in with both feet and swap (At this point note that the back should be straight).Jumped up 12 feet while the number of edges interchangeable.When first started doing 1O to 1O seconds after the second goal customary speed.
Thin thighs in order to stand at attention inside and outside the test stand position. Raised his right foot straight to the right, while his left hand raised straight to the left. At this point, note that the balance of the body.The trick is to be energetically legs. Gently back to the original position.The other side do the same again, this action is about 2 seconds. When beginning to do in order to 1O seconds to do five times as the goal, a habit of multi-speed
Members in the weight loss experienced friends told me what the best way. Well, by the end of December to go out looking for work, and hurry ....Thank you in ~ ~
Best answer:
You are undertaking a full-body exercise for the purpose of weight loss when all parts of the body including the thighs, including weight loss will be. Make the legs and buttocks are the most effective aerobic exercise fitness movement is walking, cycling, cross-country skiing, stair climbing.
Running is also a good way to consume calories, but a very thick thigh fat people is not the best choice. Because these people would find running very difficult also uncomfortable, reluctant to stick to it.The use of a combination of walking and running much better method. When you do not feel difficult, it can be appropriately increased and reduced running walk.
Swimming is also a whole body aerobic sport, but swimming is not too much use of the thigh. If you want to fit in the pool in the thigh.You can walk in shallow water, or wear a lifejacket at walking in Sham Shui Po. The water's natural resistance to make your legs get strong exercise. This training effect is on the road on the unattainable.
In order to thigh lose weight, exercise 30 minutes each time. At least 3-5 times a week. Persist below the middle level and moderate-intensity exercise. The maximum exercise intensity of 60%, it may consume more fat. If you think that some struggled to maintain this level of exercise, you can start small amount of exercise carried out. And then slowly strengthened. You can also exercise intensity and time flexibility. If the exercise intensity is low, and more easily, increase the exercise time on the case of consumption of fat, walking 1 hour and 20 minutes jogging effect is the same.
Prior to the implementation of exercise program. Best to let a doctor give you to look at physical examination, and then select an adverse reaction nor easy to exercise intensity. After the training time can be gradually increased, but the average weekly increase in exercise time should not exceed 20%. The best way to exercise self-training the body to the end of 1 hour return to normal.
In order to prevent the process of the body in the exercise of certain injuries. You can do some preparatory activities, such as in-situ to run slowly or do a few minutes to do a stretching exercise. The best time is to exercise 1-2 hours before meals. Such as early morning and afternoon.
To the local sports bodybuilding thigh stretching exercise is to make the most effective thigh fit one way: two buttocks sag, - Tui Quxi squat, keeping back straight, and the other - legs, back straight and parallel to the ground; or in the same -- position, the other a lateral leg straight up into the 90-degree angle with the body, try to do three in each one leg groups (n = 10) such a movement of this exercise in the body when standing up can also be carried out - legs stand up and keep the body upright.The other side of a leg extension and back extension, leg straight and as far as possible parallel with the ground. Stretch out sideways movement can also be carried out. In bed or on the floor straight to the body side, - legs close to the floor, the other - legs raised upward until the legs and body into a 45-degree angle. And then a 45-degree angle on the leg support in a table or chair. Close to the floor and then lift it with the next leg on the legs close together. This exercise can enhance the lateral thigh muscles instead of the previous exercise just outside the muscle, thus maintaining the balance and symmetry of the thigh.
Master stretch out in your campaign, you can try to do some "getting under way," big stride forward. After the knee until about 15 cm above the ground, and then step forward one leg. The beginning of each leg is best to do two sets of 10 such moves. And then gradually increase the number of times with other exercise - like, you can first slow - more. And let the two legs have the same level of exercise. The benefits of this exercise - is: You can change the state of muscle relaxation, in the appearance appear to be more fit.
Pay attention to eat a reasonable experts believe that the majority of successful dieters legs. Was mainly due to too much reliance on training, rather than paying attention to food.These people are often clearly restricted calorie intake. But they do not consider the fat in which the role played by the result. To achieve a low-fat diet and high-fiber combination. For example, eat more vegetables and fruits, eat less of those fat-rich diet, especially fast food and so on.
````````````````````````````````````````````````
1 minute thigh slimming exercises in order to thin the entire thigh, stood at attention position, hands placed on both sides of the body.Bent knees, his hands touch the toes (At this point, not too much force). The trick is to bend the back muscles, only to bend the knee. And then gently back to the original position. This action is about 3 seconds, just started doing, in order to 1O seconds to do three times as the goal, and then used to accelerate the bar.
Thin inner thighs from the position at attention will begin to cross step right foot forward, light bend the knee. Inserted his hands around the waist. Jump in with both feet and swap (At this point note that the back should be straight).Jumped up 12 feet while the number of edges interchangeable.When first started doing 1O to 1O seconds after the second goal customary speed.
Thin thighs in order to stand at attention inside and outside the test stand position. Raised his right foot straight to the right, while his left hand raised straight to the left. At this point, note that the balance of the body.The trick is to be energetically legs. Gently back to the original position.The other side do the same again, this action is about 2 seconds. When beginning to do in order to 1O seconds to do five times as the goal, a habit of multi-speed
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