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生完宝宝后,最恼人的就是臃肿的腹部,软软的、松松的,显然失去了产前的平坦与紧实,如何才能恢复到产前的状态,那就需要持之以恒的、正确的锻炼才能达成。俄罗斯旋转(腹直肌、腹外斜肌)动作:1.坐姿屈膝,双脚并拢抬起45°。上肢后仰,直到腹部有明显收紧感,双手抓握药球或小哑铃。2.躯干左右转动,双手抓握药球或小哑铃随着躯干左右转动时往髋关节左右两侧放,但不能碰到地面,保持腹部紧张。注意:双脚全程不能落地。频率:3组,每组30秒。
After giving birth to the baby, the most annoying is the bloated abdomen, soft, loose, apparently lost the prenatal flatness and firmness, how to return to the prenatal condition, then you need consistent and correct exercise To achieve. Russia rotation (rectus abdominis, external oblique muscle) Action: 1. Sitting knees, feet together lift 45 °. Upper limbs backwards until the abdomen has a clear sense of tightening, both hands grasp the medicine ball or a small dumbbell. 2. around the torso rotation, grip the medicine ball or dumbbell with both hands around the torso to the left and right hip joint release, but can not touch the ground, to keep the abdominal tension. Note: the whole foot can not fall. Frequency: 3 groups, each 30 seconds.