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产后恢复到底恢复什么呢?

时间:2020-05-20 来源:http://www.sdchanhou.com/ 作者:chanhou 点击:
产后恢复是妈妈们更关心的话题。
Postpartum recovery is the most concerned topic for mothers.
有的说“生完孩子我要瘦到解放前”!
Some say, \"I will be thin until liberation after giving birth to children\"!
有的说“生完孩子我要变成超级辣妈”!
Some say \"I\'m going to be a super hot mom after giving birth\"!
还有的说“我已经恢复好了,我都瘦下来了”!
Others say, \"I\'ve recovered. I\'ve lost weight\"!
产后恢复真的是瘦下来就好了吗?你一定要往下看:
Postpartum recovery is really thin down on it? You have to look down:
“产后恢复”,要恢复什么?
\"Postpartum recovery\", what should be recovered?
要恢复到孕前,更好是18岁的青春少女!不仅身材匀称、体态优雅,更重要是生理功能强大,体能、运动能、生殖能、性功能等都恢复到产前孕前的更好状态,这才是产后恢复的本质。
To get back to pre pregnancy, it\'s best to be an 18-year-old young girl! Not only the body is symmetrical and graceful, but also the physiological function is powerful. The physical ability, sports ability, reproductive ability and sexual function are all restored to the best state before prenatal pregnancy, which is the essence of postpartum recovery.
首先,产后恢复时间是有期限的,分为以下几个阶段。
First of all, the best time for postpartum recovery is limited, which can be divided into the following stages.
1、黄金期
1. Golden Age
产后42天—6个月内,属于产后女性恢复的黄金期。此时,产后的身体更为虚弱身体各项指标处于严重失衡状态,身体残留的毒素如果无法有效的排除,很容易拖延恶化成为各种疾病。俗称“产后后遗症”。
Within 42 days to 6 months after delivery, it is the golden period for women to recover. At this time, the most weak body indicators after childbirth are in a serious imbalance state. If the residual toxins in the body cannot be effectively eliminated, it is easy to delay deterioration into various diseases. Commonly known as \"postpartum sequela.\".
2、理想期
2. Ideal period
产后6个月至一年半以内,属于产后女性的理想恢复期。经过黄金期的恢复,身体毒素已经基本清除,气血也得到恢复,是恢复肌体损伤的时期。
Postpartum 6 months to a year and a half, is the ideal recovery period for postpartum women. After the golden recovery, the body toxins have been basically removed, and Qi and blood have been restored, which is the best time to recover the body damage.
山东产后恢复
3、有效期
3. Validity period
产后一年半至三年内,属于产后女性恢复末期。这个阶段应进行综合调理,使身体达成平衡,平衡过度到正常的生活状态。
One and a half to three years after childbirth belong to the end of recovery of postpartum women. At this stage, comprehensive conditioning should be carried out to achieve the best balance of the body, and the balance should be excessive to the normal living condition.
你身体要恢复那些呢?
What do you need to recover?
1、身体关节的恢复
1. Recovery of body joints
十月怀胎,胎儿的重量使得妈妈腰椎前曲变大、骨盆前倾及腹直肌白线分离等,这些都是从少女变成大妈的重要一步,进而分娩时耻骨分离,使得整个骨盆变形,髋关节移位,形成“大屁股”的骨架,大妈的形态显露无遗。
In October pregnancy, the weight of the fetus makes the mother\'s lumbar lordosis become larger, the pelvis incline forward, and the white line separation of rectus abdominis. These are important steps from the girl to the mother, and then the pubic bone is separated during childbirth, which makes the whole pelvis deformed, the hip joint displaced, and the skeleton of \"big buttock\" is formed. The shape of the mother is obvious.
2、肌肉失衡改善
2. Improvement of muscle imbalance
肌肉失衡对于健身私教并不陌生,这些肌肉群的失衡多数因腰椎骨盆髋关节的改变以及盆底下坠而致,可以改善但是别指望只通过肌群失衡的康复训练完全就可以改变“髋盆”的大妈体态。
Muscle imbalance is not new to private fitness education. Most of these muscle group imbalances are caused by the change of lumbar pelvis hip joint and the fall of pelvic floor, which can be improved, but don\'t expect that only through the rehabilitation training of muscle group imbalance can completely change the posture of \"hip basin\" aunt.
3、产后体质调理
3. Postpartum physical conditioning
因为孕期的运动量减少和体重短期快速的上升,出现的循环系统、呼吸系统功能变化、体能下降等甚至因此而改变饮食习惯而造成的体质改变等。这个调理更多的是指改善体能弱链和强化体能的功能康复性训练上。必须结合营养调理。
Because of the decrease of the amount of exercise and the short-term and rapid increase of the body weight during pregnancy, there are changes in the circulatory system, respiratory system function, physical fitness, and even the physical changes caused by the change of eating habits. This recuperation refers to the functional rehabilitation training to improve the physical weak chain and strengthen physical fitness. It must be combined with nutrition.
4、腹内脏器归位
4. Internal organs homing
产后的3-6个月应以保养为主,循序渐进地增加体能,让身体器官慢慢回位,有妇产科专家认为产后内脏下垂有可能是妇科病和“未老先衰”的根源,并且很容易出现小腹。因此,产妇在坐月子期间一定要注意防止“内脏下垂”。除了大肚腩不好看之外,更重要的是要科学的进入产后恢复训练。必需结合营养!
After 3-6 months of postpartum, we should focus on maintenance, gradually increase physical fitness, and slowly return body organs. Some experts in gynecology and obstetrics believe that postpartum visceral ptosis may be the root of gynecological diseases and \"premature aging\", and it is easy to have a small abdomen. Therefore, the puerpera must pay attention to prevent \"visceral ptosis\" during the period of confinement. In addition to the big belly is not good-looking, it is more important to enter the scientific post natal recovery training. Must be combined with nutrition!
5、腹直肌分离恢复
5. Recovery of rectus abdominis separation
在孕晚期,增大的子宫会将腹直肌拉长,使两条腹直肌从腹白线的位置分开,这种现象被称为腹直肌分离。生完宝宝后,新妈妈松弛的腹部肌肉并不能马上恢复到原有的形态和位置,多余的赘肉在腹部形成突起,非常影响美观。另外,腹直肌分离的程度越深,腹部肌肉越弱,对腰背部的承托力就会越小,很多女性产后容易出现腰背痛,甚至连起床都变得十分困难。所以产后正确训练方式是非常有必要的!
In the late pregnancy, the enlarged uterus will elongate the rectus abdominis and separate the two rectus abdominis from the white line. This phenomenon is called rectus abdominis separation. After giving birth to a baby, the new mother\'s loose abdominal muscles can not immediately return to the original shape and position, and the redundant fat in the abdomen forms a protuberance, which greatly affects the beauty. In addition, the deeper the separation of rectus abdominis, the weaker the abdominal muscle, the less the supporting force on the back of the waist. Many women are prone to back pain after childbirth, even getting up is very difficult. So it is necessary to train correctly after childbirth!
正常:1-2指以内
Normal: within 1-2 fingers
需改善:2-3指
To be improved: 2-3 points
需就医:3指以上
Need medical treatment: more than 3 fingers
如果两侧肌肉的距离大于3指就属于比较严重的腹直肌分离,有可能会引起疝气,需要及时就医;如果在2-3指之间,须注意不可以进行躯干弯曲和扭转的负重练习,不能做核心练习,因为这会使分离的情况更加严重。(需人士指导下练习)
If the distance between the two muscles is more than 3 fingers, it is a serious separation of rectus abdominis, which may cause hernia, and it is necessary to seek medical treatment in time; if between 2-3 fingers, it is necessary to pay attention not to carry out weight-bearing exercises of trunk bending and twisting, and not to do core exercises, because this will make the separation more serious. (practice under the guidance of professionals)
6、盆底肌松弛
6. Relaxation of pelvic floor muscle
女性的盆底肌肉,象吊床一样,承托和支持着膀胱、子宫、直肠等盆腔脏器,除了使这些盆腔脏器维持正常的解剖位置之外,还参与了控制排尿、控制排便、维持阴道的紧缩度,增加性快感等多项生理活动。
Female pelvic floor muscles, like hammocks, support and support the bladder, uterus, rectum and other pelvic organs. In addition to maintaining the normal anatomical position of these pelvic organs, they also participate in many physiological activities, such as controlling urination, defecation, maintaining the contraction of vagina and increasing sexual pleasure.
盆底肌松弛,就会导致盆底功能障碍,初期表现为阴道松弛、性生活不满意或小腹坠胀感、尿频、笑尿、喷嚏尿。严重症状为子宫下垂、脱垂。不仅给女性带来身体上的不适,而且会大大影响夫妻生活质量。
Relaxation of pelvic floor muscle will lead to pelvic floor dysfunction, which is manifested in relaxation of vagina, dissatisfaction with sexual life or feeling of abdominal distention, frequent urination, laughing urine and sneezing urine at the initial stage. The serious symptoms were uterine prolapse and prolapse. It not only brings physical discomfort to women, but also greatly affects the quality of life of husband and wife.
产后恢复是我们每一个产后女性都必须重视的,正确的认识你产后的身体,针对性的康复训练和均衡的营养补充太有必要啦!让你在产后恢复的路上不走弯路。后期再献上产后恢复训练。
Postpartum recovery is something we must pay attention to for every postpartum woman. It\'s necessary to know your postpartum body correctly, targeted rehabilitation training and balanced nutrition supplement! Let you in the post natal recovery road does not take detours. Later, we will offer the post natal recovery training.
产后妈妈们,你想拥有健康好身材的前提就是让你身体的内在先修复好,这样才能够由内而外的变得更好。
Postpartum moms, the premise for you to have a healthy body is to let your inner body be repaired first, so that you can become better from the inside out.
 
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