Qoj tom qab tau me nyuam, thaum koj yuav tau pib ua li cas?

Ntawm cov hoob kawm, thaum lub sij hawm cev xeeb tub - lub siab tshaj plaws nyob rau hauv lub neej ntawm txhua txhua tus poj niam. Tab sis, thaum lub sij hawm no, ib tug loj loj feem ntau ntawm cov poj niam nkag mus rau hauv nyhav ntxiv. Txawm muaj ib tug stereotype hais tias yog koj txiav txim siab los muaj ib tug me nyuam, ces koj yuav hais goodbye rau nws daim duab. Qhov no saib yog li qub hais tias muaj ntau cov poj niam muaj tau tig nws. Txhua niam yuav tsum cia li mus rov qab mus rau "nws" laus daim ntawv no, thiab qhov no yuav pab kom nws muaj zog tom qab tau me nyuam. Qhov no yog dab tsi yuav tsum tau tham nyob rau hauv no tsab xov xwm.

Rov koj daim duab tom qab tau me nyuam

Restore nws yav tas los zoo tom qab muab yug yog tsim nyog. Ua ntej, yog tias koj xav tias zoo txog koj tus kheej, koj yuav muaj ib tug zoo mus ob peb vas, li no, tus me nyuam yuav tsum tau zoo. Secondly, tom qab cov kev ua si koj yuav xav tias ib tug surge ntawm lub dag lub zog. Niam uas koom rau hauv cov kev qoj ib ce, yuav tshwm sim tau ntau yam thiab nquag. Cov neeg uas twb hlub kev ua si nawv, paub tias zoo kev cob qhia yog zoo li ib tug tshiab ua tsis taus pa ntawm huab cua. Tsis txhob ntseeg kuv? Ces sim uas muaj zog cov kev ua ub tom qab tus me nyuam.

Restore daim duab tom qab muab yug yog tsim nyog rau tag nrho cov fronts, tsis tsuas yog los ntawm cov kev ua si.

Ua ntej ntawm tag nrho cov nws yog tsim nyog los normalize qhov nyhav thiab ua rau nws tau nrog rau txoj kev noj cov zaub mov. Ntawm cov hoob kawm, thaum lub sij hawm lub sij hawm ntawm ob lub mis-feeding tau hnov qab txog tag nrho cov xaiv ntawm cov pluas noj, qhov chaw uas koj yog hais zaum ua ntej, lawv yog feem ntau tawm ntawm qhov chaw nyob rau hauv lub sij hawm no. Tsis tsuas yog ua koj muaj tom qab muab yug yog tsis tau qoos matured, yog li tseem pluas noj tsis pub koj thiab koj tus me nyuam cov as-ham.

hloov noj cov zaub mov

Thawj kauj ruam ntawm txoj kev mus rau lub qub daim duab yuav tsum kho koj cov zaub mov. Muaj tseeb, yog hais tias koj pub niam mis, koj twb xyaum tej yam zaub mov kev cai. Tom qab tag nrho, thaum lactation yog tsis pom zoo smoked, rog, si dej haus, zaub mov uas muaj xim dag thiab preservatives. Yog hais tias koj ua txhua yam ntawm no rau ib ntev lub sij hawm tsis txhob noj, peb yuav hais tias ib nrab ntawm cov hauj lwm ua. Kuv yuav tsum tau ntxiv ib tug ob peb nuances:

1. Koj yuav tsum tau noj me me mov noj 5 lub sij hawm ib hnub twg. Yog hais tias nyob nruab nrab ntawm cov zaub mov koj tshaib plab, noj ib co fruktik los yog haus dej haus ib khob ntawm kefir.
2. Discard lub qab zib, qab ntsev thiab nplawv zaub mov. Cov no yog cov peb lub ntsiab yeeb ncuab zoo tagnrho daim duab.
3. Haus dej kom ntau. Feem ntau, ib tug neeg xav tau kev pab txog 2 liv ntawm dej ib hnub twg. Tsis muaj provokes ib tug txo metabolism, thiaj li, yog tsis noj calorie ntau ntau. Ntxiv mus, lub kua yog 90% mis mis nyuj, yog li lactation haus dej huv yog tsim nyog.

Thaum kawg, cov metabolism kuj muaj feem xyuam rau kev noj qab nyob pw tsaug zog. Thaum koj tus me nyuam pw tsaug zog, thiab koj cia koj tus kheej mus pw tsaug zog, thiab muaj cov hmoov thiab cov av yuav tsis ploj.

Thaum yuav kuv mus nyob rau hauv rau kev nyab xeeb tom qab muab yug?

Muaj ntau cov poj niam uas tau txiav txim siab rov qab mus rau nws qub lawm, muaj kev txhawj xeeb rau lo lus nug: "Yuav ua li cas muaj ntau yam tom qab tau me nyuam yuav tau ua muaj zog?". Ua ntej ntawm tag nrho cov, coj koj lub sij hawm mus khiav mus rau lub gym nyob rau hauv lub thib peb hnub los yog tom qab tawm. Nws yog ib nqi mus ceeb toom ib zaug, uas poob ceeb thawj sai sai tom qab yug tus me nyuam ntawm tus me nyuam yuav tsis tig tawm. Tseem, ntau li ntau raws li cuaj lub hlis ntawm lub nyhav ntxiv koj tau accumulating. Nyob rau hauv tas li ntawd, tus ua txoj poob yuav ua si ib lim hiam dag, koj yuav ploj niam cov kua mis. Yog li ntawd, qhov no qhov teeb meem yog ib qho tseem ceeb maj.

Feem ntau, cov kws kho mob pom zoo kom mus pib ua si kev kawm tom qab 5-6 lub lis piam tom qab yug tus me nyuam. Nws yog xwb nyob rau hauv rooj plaub yog hais tias tus me nyuam yug los coj qhov chaw nyob rau hauv ib tug tej yam ntuj tso txoj kev tsis muaj teeb meem. Thiab ces mus tam sim ntawd mus rau lub intensive kev cob qhia yog tsis tsim nyog. Yog hais tias koj yuav mus thiab thaum lub sij hawm cev xeeb tub nws yog koom nyob rau hauv kev nyab xeeb, ces rov qab mus rau qub kev ua si nawv hom tom qab tus me nyuam yuav tsis tau yooj yim.

Yog lwm tseem ceeb point, vim li cas tsis cia li pib active kev kawm. Qhov tseeb yog hais tias yog thaum lub sij hawm lactation mommy tau mob siab heev lub dag lub zog kev cob qhia, ces nws sawv tawm lactic acid, uas spoils lub saj ntawm leej niam lub "goodies". Uas yog, cov me nyuam yaus tej zaum yuav cia li muab up on nws lub hauv siab. Yog li ntawd muab koj lub sij hawm rau pace tus kheej qoj ib ce. Thiab yog hais tias koj xav mus pub rau cov me nyuam, thiab ntxiv mus, nws yog zoo dua rau muab kev xaiv li cas rau Pilates los yog yoga. Tej kev nyab xeeb tom qab tau me nyuam meej yuav tsis coj raug mob.

Kev ua si nawv tom qab phais plab

Tshwj xeeb mloog yog yuav tsum tau nyob rau hauv cov ntaub ntawv thaum yug los ntawm Caesarean seem. Rov qab mus rau kev cob qhia yuav tsum tau ntau nyuaj. Nyob rau hauv tas li ntawd, muaj kev kawm tshwj xeeb - muaj zog rau poob tom qab muab yug los ntawm caesarean seem, tab sis kuj rau lawv pib yuav tsum tau tsuas yog tom qab kev sib tham thiab tus kws kho mob tso cai. Feem ntau cov poj niam yog tau tso cai rov qab mus rau kev kawm kom txog rau thaum tom qab lub qhov txhab kho kom tsis txhob muaj txoj kev pheej hmoo ntawm kab mob thiab tawg welds. Feem ntau, qhov no yuav tsum tau ib tug tsawg kawg nkaus ntawm 8 lub lis piam.

thawj txoj kev kawm

Koj lub cev ib tug so ntawm lub cev tom cuaj lub hlis, thiaj li tsis txhob cia li lob barbells thiab dumbbells. Koj yuav tsum pib saib thiab maj, lub sij hawm, nce lub load. Yog hais tias koj yuav tsis cia tus me nyuam tus neeg saib mob los yog pog mus rau lub gym, nws tsis muaj nqi. Koj muaj peev xwm npaj muaj zog tom qab muab yug nyob rau hauv tsev, cov kev pab ua li no, muaj ntau ntau yam video kawm. Nyob rau hauv tas li ntawd, txhua txhua hnub taug kev nrog tus me nyuam, dhau lawm, pom tau hais tias yuav muaj ib co zoo ntawm ib ce muaj zog. Taug kev kub yus calorie ntau ntau. Yog li ntawd tsis txhob zaum rau ntawm lub rooj zaum thiab taug kev, taug kev thiab taug kev rov qab los.

Muaj ce uas yuav ua tau tam sim ntawd tom qab rov qab los ntawm lub tsev kho mob. Tom qab lawv, koj yuav muaj ntau yam yooj yim dua mus pib ib lub ntau mob siab heev workout. Yog li ntawd, no muaj xws li:

1. Kegel ce. Nws yog tsim nyog los muab lub elasticity ntawm cov nqaij ntshiv ntawm lub plab mog.
2. ua tsis taus pa ce
3. Ce nrog fitball. Yuav kom koom nrog rau qhov no cov lus nug, koj yuav tau ua nyob rau txhua hnub. Piv txwv li, thaum lub sij hawm lub mis noj, koj yuav zaum saum ib lub fitball thiab ua ib tug yeej tsab ntawv tsa suab plab mog.

Peb muab kev saib xyuas rau tus me nyuam nrog muaj zog

Muaj ntau tus poj niam kuj muab cov kev ua si, xa mus rau lub fact tias tag nrho cov sij hawm siv rau kev tu tus me nyuam. Peb yuav qhib rau lawv daim card: cov ob chav kawm muaj peev xwm yuav ntse ua ke. Qhov yooj yim cov kev xaiv, uas peb twb hais - nws yog ib tug taug kev. Nrog rau cov me nyuam yuav tsum txhua txhua hnub yuav tsum tau nraum zoov, yog li ntawd txawm hais tias nws yuav pab tau rau koj. Piv txwv li, thaum lub sij hawm ib tug taug kev, koj muaj peev xwm ua tau ib tug ntau yam ntawm taw, ces mus maj mam, ces sai, nyob rau tiptoe. Nws yuav siv sij hawm tsuas yog ib 40 feeb, thiab 300 calorie ntau ntau yog ploj mus.

Txhua leej niam tsis zaum thiab dag rau hauv lub rooj zaum, nws tsiv los ntawm cov tsev apartment, ua tsev neeg nyias muaj nyias haujlwm. Yog li ntawd taug kev yog tau los hloov lub nquag dancing. Los ntawm txoj kev, yoga yog hom phiaj ua ke nrog kev txhawj xeeb txog cov me nyuam yaus. Thiab optionally ua complex asanas, kawm ib tug heev ob peb yam yooj yim poses.

Sab saum toj ntawm qhov zoo tshaj plaws muaj zog cov kev pab cuam tom qab tau me nyuam

Peb muab rau koj qhov zoo tshaj plaws thiab lub sab saum toj zoo tshaj plaws tom tsev workouts uas koj yuav ua tau thaum koj tus me nyuam pw:

1. Cindy Crawford zog tom qab tau me nyuam

Tej zaum qhov no yog lub feem ntau nrov qhov kev pab cuam rau cov tub ntxhais leej niam, raws li nws yog mus siv cuag thiab siab zoo. Txawm hais tias koj pre-cev xeeb tub ce tsis koom nyob rau hauv qhov kev yees duab thaum kawg koj yuav tsum yog nyob rau hauv lub xub pwg. Sindi Krouford tau tsim ib qho kev pab nrog ib tug gradual nce nyob rau hauv load, piv txwv li koj thawj pib watching thiab 10 feeb ib hnub twg rau 14 hnub, ces ntxiv lwm 15 feeb thiab thiaj li nyob kom txog rau thaum tag nrho cov workout.

2. Treysi Anderson: Post uas cev xeeb tub

Tracy tau tsim muaj ib txoj kev pab raws li nyob rau hauv lawv tus kheej. Yees duab no yog ntau thiab tej zaum yuav tsis haum rau beginners. Ib co ntawm ce rau 50 feeb, thiab nws yog heev hnyav load, yog li ntawd koj yuav faib nws mus rau hauv ob txoj kev. Qhov kev pab cuam muaj xws li ib tug ntau ntawm ce rau hauv xovxwm.

3. Kub cev noj qab nyob zoo niam

Qhov no yog ib tug tshiab kev pab cuam los ntawm tus naas ej Dzhillian Maykls. Ib co ntawm ce tsim rau beginners thiab rau cov neeg uas nyuam qhuav xwb zoo los ntawm kev yug menyuam. Nws muaj xws li 3 workouts rau ntau qhov chaw ntawm lub cev.

Kev zoo nkauj kho mob rau cov tub ntxhais niam

Tam sim no koj paub tias dab tsi yog meant los ntawm ib tug tom qab qoj, yuav ua li cas muaj ntau yam ntawv uas koj kawm tau pib li cas thiab ce ua zoo, thiab dab tsi yog tsis. Lub complex zoo smartness rov qab mus rau lub kev ua si nawv yuav pab kom hniav zoo nkauj manipulations. Ntawm no yog ib co txheej txheem uas yuav pom zoo rau cov hluas niam:

1. Tsev nti. Yuav kom txhim kho daim tawv nqaij ntxhib los mos, muab nws smoothness thiab elasticity, nws yog tsim nyog ob zaug ib lub lim tiam siv ib siv cov nplauv thiab.
2. Self-zaws. Ob peb lub sij hawm ib lub lim tiam, koj yuav ua li cas rau koj tus kheej ib tug massage nrog tshwj xeeb anti-cellulite cream.
3. Electrostimulation. Haum rau niam. Qhov no yog ib tug kho vajtse txoj kev nyob rau hauv uas muaj feem rau ntawm lub sab khaubncaws sab nraud povtseg ntawm nqaij. Hais tias yog, nws yog ib qho lwm txoj kev qoj ib ce.
4. Mesotherapy. Alas, tab sis qhov no txoj kev yog tsis haum rau niam. Tab sis, yog hais tias koj pub niam mis tsis, koj yuav tau siv mesotherapeutic txoj kev, uas yog tswj hlawv roj thiab daim tawv nqaij zawm.
5. Tsis tas li ntawd nyob rau hauv tsev koj yuav ua tau ntaub yas nrog sib txawv ntau. Nws tsis pom zoo thaum lub sij hawm lactation.

yuav pab tau yim pab

Yuav ua li cas muaj zog tom qab tus me nyuam yog ib qho tseem ceeb thiab yuav tsum tau, obviously. Tab sis ntawm no yog yuav ua li cas ua tau li ntawd, thiaj li tsis ua phem rau lawv tus kheej los yog tus me nyuam?! Koj yuav tsum ua raws li ib ob peb cov kev cai thiab cov txheej txheem:

• Yog hais tias ua tau, nws yog ib qhov zoo tshaj plaws mus ntiav ib tus kws qhia uas yuav qhia rau koj nyob rau hauv kom meej li cas muaj zog tom qab tau me nyuam, thaum twg koj pib ua hauj lwm li cas thiab muaj xiv koj yuav ua li cas.
• Yog hais tias koj muaj nyob rau hauv lub tsev nyob ib leeg, ces tsim ib qho kev pab rau koj tus kheej hais tias nws tau muab kev koom tes rau tag nrho cov nqaij pawg.
• Tsis txhob ua tag nrho cov ce nyob rau hauv ib tug mus. Koj yuav faib rau lawv thoob plaws hauv lub hnub. Piv txwv li, thaum lub sij hawm tus me nyuam pw.
• Taug kev mus rau lub ce tsuas yog tom qab noj thiab ib teev ua ntej.
• Tsis txhob tsis saib xyuas hnav postpartum ntaub qhwv. Nws yog tau los pab txhawb cov nqaij mob plab thiab tsis tso cai rau cov tawv nqaij droop.
• Rau lub hom phiaj ntawm ib tug zoo nkauj daim duab yog tsis tsim nyog ntuav pub niam mis. Tom qab tag nrho, qhov no yog ib qho tseem ceeb khoom noj khoom haus rau tus me nyuam. Nyob rau hauv tas li ntawd, txoj kev loj hlob ntawm lub mis mis nyuj haus 300 kcal.
• Koj yuav tsum mus koom tsis tu ncua 3-5 lub sij hawm ib lub lim tiam rau 30-60 feeb.

xaus

Nyob rau hauv xaus, nws yuav tsum tau hais tias hais tias muaj zog tom qab tau me nyuam yog tsim nyog rau txhua txhua tus poj niam. Tsis muaj ib tug tawm ib tug me nyuam mus rau lub gym?! Qhov no yog tsis yog ib tug teeb meem, mus nyob rau hauv lub tsev, nws yuav xav. Tab sis nco ntsoov tias qhov tseem ceeb tshaj plaws - nws yog qhov zoo, tsis txhob overreach, vim hais tias koj muaj teeb meem ntau heev nrog rau cov me nyuam. Nyob twj ywm zoo nkauj!