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Восстанавливающая гимнастика после родов

Восстанавливающая гимнастика после родов

Позади девять месяцев беременности. Вы, наконец-то встретились со своим долгожданным ребёнком, и у Вас, впереди, только счастливое время. Огорчает это счастье только одна проблема, Вы понимаете, что не можете влезть ни в одну вещь, которую носили до беременности. Ни в коем случае не спешите садиться на безжалостную диету. Организм женщины после родов итак сильно ослаблен, и здесь помогут специальные гимнастические упражнения, которые помогут телу восстановиться и обрести желаемую стройность.

Занятия должны поднимать Вам настроение, заряжать бодростью и приносить удовольствие. Увеличение нагрузки должно быть постепенным, за счёт добавления новых упражнений в комплекс.

Специалисты рекомендуют начать делать восстановительную гимнастику уже через сутки после родов. Но только в том случае, если все прошло успешно, без кровотечений и других осложнений, в противном случае такие упражнения запрещены.

1 Упражнение для укрепления мышц живота.

Лёжа на спине, примите удобное положение и расслабьтесь. Дыхание должно быть спокойным, постарайтесь постепенно удлинять вдох. Через 5-6 повторений, втяните насколько возможно живот на выдохе, и посчитайте до 3х. Расслабьтесь. Повторите упражнение 8-10 раз.

2. Упражнения для укрепления мышц спины и  плеч.

Встаньте на колени, и опустите таз на ноги. Наклонитесь вперёд так, чтобы шея и голова находилась на прямой линии с позвоночником. Руки вытяните по бокам, ладонями вверх. Сведите вместе лопатки, одновременно поднимая руки. Задержитесь на пару секунд в таком положении, затем расслабьтесь. Сделайте 5-8 раз.

3. Упражнения для укрепления мышц  пресса, ягодиц и задней части бедер.

Лежа на спине, поставьте пятки на, впереди стоящий стул, так, чтобы ноги были согнуты в коленях, и находились точно над бёдрами. Положите руки вдоль тела по бокам, ладонями вниз. Приподнимайте таз от пола, напрягая мышцы пресса, а далее ягодицы. Делайте до тех пор, пока корпус не будет находиться на прямой линии. Опуститесь в исходное положение. Выполните 3 подхода по 6-10 раз.

Эта простая гимнастика будет очень полезна в послеродовый период для женщин, при занятиях несколько раз в неделю. Чтобы не навредить себе и малышу, нужно обязательно прислушиваться к своему организму и не доводить себя до изнеможения. Если почувствуете себя плохо, следует прекратить тренировку и проконсультироваться у врача.

 

Гимнастика после родов.



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