Child Development / / April 11, 2016
Truthfulness in water
Hooray!My husband gave you a couple of hours, taking crumbs "on themselves."And looking at is not quite slim display in the mirror, you decide to do themselves.This is where it starts and mistakes ... One way or another, the period of feeding the baby - not the best time to diet and nutrition experiments.So one way out - exercise.The range of "good offices" in the field of striking diversity: slide, pilates, yoga, shaping, callanetics ...
In all of this, you know perfectly well that you need to fill up the family is not only slim and beautiful, but also a healthy mom.But you have not quite recovered from the childbirth, you want to keep a good milk, and during pregnancy got out a lot of problems and problemok health.Steep until exhaustion bicycle pedal, rushing at breakneck speed on a treadmill and raping simulators, you risk to aggravate them even more, be home exhausted and irritated from excessive loads and easily undermine the already weakened immune system.What kind of physical activity is best for you?Most coaches and doctors agree on one thing: "Water aerobics!".
Why not shaping, fitness or aerobics?During the "land" in the usual training room when landing after a jump or when running, figuratively speaking, body weight increased by 8 times, and the breast can weigh up to 30 kg (and if it is still full of milk ...).Water well - the most unique natural trainer, and these weighting it leveled most natural way!Compared with the wind, its resistance is 10-15 times higher.But here's the miracle: the muscles, freed from the power of attraction, operating at maximum capacity, and no fatigue!In addition, water aerobics is very carefully refers to all women's issues postpartum period.
little heavy with the first 9 months of my mother, in the classroom in the water does not feel his own weight, there is a spine unloading, reduced asymmetric work intervertebral muscles, which greatly facilitates the execution of movements that contribute to reduce pressure on the body of the vertebrae, strengthened muscles graduallytake the spine into a sort of "corset", which does not allow the progress of scoliosis and degenerative disc disease
it should also be borne in mind that within 6 months after birth due to hormonal changes has weakened joint and ligaments and possible sprains.
Swimming and any exercise in the water - just what the doctor ordered!After all, during class in the "fluid" body temperature drops, the heartbeat slows, the heart works more economical load on it is constant, but the uniform, the water pressure is great support veins in good shape, not allowing blood to stagnate.The greater the range of motion, the better the effect of the whirlpool, which is very useful for the skin and venous circulation.
Overweight and cellulite
During the exercises in the strong pace is intense oxygenation of tissues.Therefore, water aerobics is especially attractive for those who want to defeat the "orange disease".This attack is not related to obesity, in principle, and depends only on the characteristics of the "work" of female hormones - estrogen.That is why cellulite usually appears in women during hormonal bursts - puberty, pregnancy, or menopause.As a result, blood circulation in the small blood vessels in the intercellular space accumulates excess fluid, worsening the supply of oxygen to body tissues and form a dense connective tissue fibers.What should I do first?Improve the blood circulation in the affected area and to step up the process of withdrawal of slag.This is facilitated, in general, any exercise, but always in combination with massage.This combination provides the best way possible "water massage" during the water aerobics classes - an effect of "double-action" when the body spends energy on the inner workings of muscles and external to overcome the resistance of water.
In addition, to support the balance of body temperature in cold water takes place a powerful burst of energy, which in turn allows you to effectively get rid of the weight of the extra calories.
Sometimes you can hear that after an active workout body, a large amount of lactic acid.Once in the milk, it gives it a sour taste, and the kids are due to give up his chest.But for 1.5-2 hours after exercise, lactic acid excreted, so his studies just need to plan so that the baby was about to meal no earlier than the end of this time, or half an hour before.The most stressful occupation for milk is the swimming and water aerobics: the muscles respond to stress in a natural way.By the way, toned muscles this acid appears much faster (this is why not tormented delayed onset muscle soreness).If after school you exasperated thirst - drink plenty of fluids!
hypertensive patients should choose sports in which muscles move rhythmically and simultaneously to the body time to adjust to the new load evenly and provide the body with oxygen and blood vessels.Hypotensive is not recommended sharp "blood transfusion" and compress the veins and blood vessels (lower slopes and sharp squats).Water aerobics for both hyper- and gipotonikam - water combined with aerobic exercise has a unique feature as to lower and raise the pressure.Only here you need to see to it that in the pool water temperature is not too low or too high.
Water aerobics gives a perfect muscle joy!Compared with the wind and water resistance is 10-15 times higher.But here's the miracle: the muscles, freed from the power of attraction, operating at maximum capacity, and no fatigue!If after exercising woman is usually excited, then after water procedures - on the contrary calms, he sleeps well at night, parting with depressive states.And if she can persuade to go to training someone from friends or family members - all wonderful!
Six Rules "water therapy"
- water aerobics classes can begin after only a month after giving birth.Of course, if you feel the strength and desire to do so.In any case, consultation with a gynecologist and a therapist can not hurt.In general, the ideal is to pass a comprehensive examination.
- most effective mode of training - three times a week.Occupation must have four phases: warm-up, warm-up, the intensity and relaxation.Each exercise should be done at least 10 times, consistently and regularly.
- From balls, dumbbells, special zones during exercise should be abandoned - it takes time and distracts from the essence.
- Before training, a minimum of 1.5 hours, it is desirable not to load.You can snack banana or yogurt.After the evening workout and limit to a modest dinner - yogurt, bacon, fruit.
- necessary to determine the level of water in the pool belt level is good for the bottom of the trunk and leg muscles, chest level - for the load of the abdominal muscles and the pelvis, shoulders level - for the whole body.
- Acquire the necessary equipment for the lessons: swimsuit (better indoor, sport, harness which does not subside during exercise), rubber slippers and a cap.