Nowadays, it is a long time to sit out at home after the baby was born not accepted. Fitness after childbirth is designed in order to return to "one's own" shape faster than a diet is capable of. Very often you can read that you can not train in the first year after childbirth, because your hormonal exchange has changed anyway, and the body is simply not "tuned" to physical exertion, as the Internet publication for girls and women from 14 to 35 years Pannochka. net In fact, if you want to return the prenatal size and shape, you need to train. The main rule - get a doctor's permission before you start studying. It happens that a woman seems to be ready, and medical indicators are completely different. However, even light exercises from the course of physical therapy can help to recover, so if the doctor prohibits load fitness, consult about exercise therapy.
Fitness after birth - at home or in the hall Most professionals strongly recommend it is "zalnye", not homework. First of all, this type of training will allow you to work under the control of a professional, and do not hurt yourself. In fitness after childbirth, the technique of doing exercises, the quality of work, and not just its "availability". In addition, the practice at home when the child is asleep - almost unreal dream, because most of the training is quite noisy. The exception, perhaps, are only callanetic and pilates.
To "zalnuyu" work should be allocated at least four hours a week. The less time can get by those women who did not gain excess weight during pregnancy. If you need to lose weight, time in the hall will have to increase. After birth, it is preferable to at least a month or two to work out with a personal trainer who has experience working with similar clients, and only then start group sessions. The reason is the need for individual load monitoring. If you do not have the opportunity to go to the gym, do home pilates and callanetics, this will at least help to tighten the muscles and return the form, and then, after three or four months, you can connect more serious activities.
Rules of fitness after birth If you previously trained regularly, you may immediately want to return to the usual plans. However, it is not worth doing this yet. Some movements and exercises are contraindicated in this period. In the first two to three months after childbirth, it is better to refuse running and jumping in any form, even if you continued to run during pregnancy. Replace jogging work in an elliptical, rowing and bike. Try not to overload yourself. Arrange two slow and long cardio workouts per week, and two interval. Try to study in the morning, so you can quickly rebuild the body into a fat burning regime.
Eliminate deadlifts, tilt rods in slope. It is best if you shift your focus to other multi-joint exercises. Squat after childbirth can, combine different types of sit-ups with exercises for the upper body to more effectively work out the muscles. In general, you will not be satisfied with the standard training schemes, try to work in a circular mode or in the mode of functional training. Only in this way you can simultaneously strengthen muscles and burn fat. In a week, three strength training sessions and at least four cardio.
If you do not have the opportunity to go to the gym, and there are no contra-indications against exercises for the press, the lessons of pilates and body ballet will help to "pull up" faster. But to engage in the popular bodyfitness we should start no earlier than three months after the birth of the child. Be guided by the state of health, and do not forget that being a good mother means also being healthy. Do not give up training for the sake of social stereotypes.
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