产后瘦腹操 快恢复火辣身材(高清图片示例).docVIP

来源：美女系减肥网（ ）快乐英语屋（） 汽车信息网（ ）156c深圳论坛（ ） 腹式呼吸?产后第1天开始 目的：收缩腹肌 平躺在床上，用鼻子深吸气，让腹部凸起之后停留3~5秒，再慢慢吐气并腹部收平，动作重复5~10次。若出现头晕表示过度换气，则需休息。 会阴收缩?产后第1天开始 目的：促进伤口愈合与膀胱控制力 仰躺、坐姿或站姿皆可。吸气紧缩阴道周围及肛门肌肉，像憋尿般，闭气1~3秒，放松吐气，重复5次。 腿部运动?产后第5天开始 目的：收缩子宫及腹肌，锻炼腿部 Step1 平躺后双手自然垂放两旁，如图双脚举起，膝盖呈90度，小腿与床面平行。 Step2 右脚脚尖向下点床面后再恢复平行，换左脚尖点床面，左右交替同样的动作，重复5~10次。 进阶会阴收缩?产后第14天开始 目的：阴道收缩、预防子宫下垂 Step1 平躺后将双手自然垂放两旁，膝盖弯曲、脚跟靠近臀部，双膝间夹著抱枕。 Step2 将臀部缓缓抬起，让身体与大腿呈一直线，停留3~5秒后缓缓将臀部放下，重复8~12次。 剖妇产产后减肥注意事项 剖妇产妈妈将双手撑在腰后，避免腹部用力，才不影响伤口愈合。 腹部肌肉收缩?产后第14天开始 目的：增强腹肌力量，减少赘肉 Step1 平躺在床上，双手自然垂放两旁，膝盖弯曲、脚跟自然摆放。 Step2 双手手掌交叉放在脑后，用腰及腹部力量扭转身体，让右膝尽量触碰左手手肘，再换边让左膝碰右手肘，动作重复5~10次。 也可膝盖往脸举、头抬起鼻子碰膝盖，做完换脚，重复5~10次。 education for all staff involved in the construction, firmly establish the concept of quality finished product protection; According to the construction site, the importance to set a quality finished product protection in the reward and punishment system, to reward the good part (once a month), on the part of financial penalties and rectification; Reasonable arrangements for the construction program, and install cross long items such as running the turbine base level layer to be installed after the end of construction; When the erection of scaffolding, workers must be handled with care, steel pipe, fasteners, tools must be manual transmission prohibited high throw, throw, prevent smashed equipment, insulation materials, etc. 7.3 General protection normal protection apply to all products, and generally include the following related content: keep identity intact, complete; Ensure products are lost, the appearance of damage; Necessary from dust, moisture, rust, seal, cover; Regular inspections, simple test; Climate of temporary protection. In addition to the regular maintenance of some equipment or parts, also according to its characteristics or manufacturing plants, customer demand for professional care and maintenance. List of professional equipment, contents and methods established by the project