Sports with a baby? Yes!
Motivation Health / / December 19, 2019
Look after the delivery even more slender and toned than before them - the dream of every pregnant woman. From the category of fiction, you say? Not at all. And we have to live confirmation. Meet Marina Fedotova - our reader, which managed to achieve excellent results, despite all the "but." She shared with us some of the secrets that helped her not only back, but also to improve their physical shape after childbirth. Interesting? Then find out about it from the horse's mouth.
Prologue
For those who spent his adult life involved in sports, a temporary waiver of his hobbies can turn into a real stress. Back in high school, I went to the gym, then there were sports dancing, then - trenazherka, Jogging, swimming, finally, during pregnancy - yoga. That pregnancy, and then by a stranger to me motherhood almost two years ago plunged me - what can we hide? - in gloomy thoughts.
First of all, like most girls, I, of course, afraid of gaining weight. I had no idea how much it can be kilogram - to "Mama" forums figures fluctuated between 2-42 kg (!). Secondly, I had no idea how a baby can be at least something to do, not to mention the sport (it is now clear - you can do at least three things at once!). Benefit during pregnancy I was lucky to find a sensible yoga instructor is for expectant mothers - we met with her twice a week, the entire second and third trimester, ie.. six months. Well, with a swimming pool ticket to a sports club came in handy - again, twice a week, I swam at least a kilometer. Frankly, in the last months of sailing I had a hard time - for some reason after the pool terribly sleepy, I worked in office, and I look like a sleepwalker oh how not like... But I forced myself - to swim and not to sleep =) Plus in the evening on foot with walking dog. At least an hour and a couple of kilometers. In general, I think that for those 6 months, which could play sports, I without fanaticism, but to keep the body in good shape.
Ahead loomed the birth... And, as I imagined, unrestrained immersion in a child with the required attributes in the form of a dirty head, stretched his robe, and - oh, horror! - excess weight paired with the lack of opportunities to get rid of him. Because I have not assumed the nurse, the husband went to work at 8 am and returned exactly 12 hours, while the parents were away. That is, to leave the baby in the care of someone else, to go to the gym was not possible ...
This is my story, it 99% of unique factors - heredity, household characteristics, surrounding features. But maybe it will inspire you, and between the lines you can see the output in your situation.
Part 1
I think I was lucky. Nightmare of all pregnant women - to recover after giving birth - and remained nightmares. I left the maternity hospital with a weight lower than before pregnancy. But! Body condition was far from ideal. Belly - flabby buttocks - "extinct", arms and legs - thin and lifeless ...
When the first shock of the screaming baby in her arms was, I wondered what to do?! The doctor strictly forbade any physical activity for the next two months, but c'mon! Women's ingenuity will find a way out of any impasse!
As soon as the baby could go for a walk, I put on sneakers and taytsy and taxied to a stroller in the park, in the usual jogging distance. To diversify the monotonous distance, including the audio book. Here you have three useful things at once! As a result, the first few weeks of such trips became my only, but very useful sports load. First, the stroller with a child weighing around 20 kg, ie. E. Walking was obtained with an additional weight. Secondly, these walks for a couple of hours it was at least two a day, and it means that I walked about 20 km! Now I remember - so shudder =) The result - significantly tightened thigh, butt back elasticity and "dyhalki" - former endurance.
Parallel to the house, I was able to pump hands using vibroganteli Shake weight. She gave my husband, but he thought that it - not a dumbbell, and put out of sight, until suddenly the sports device has not turned out the way. Vibration provides base load for the entire torso, particularly in the abdominal muscles, chest, shoulder deltoid muscle. The specification also states that the principle of the dumbbell is based on inertial counteraction, which is necessary to overcome the muscles to perform the complete cycle exercises. This effect is achieved due to the vibration dumbbell dynamic parts that causes the muscles to work harder at times. Anyway, the first few days I have been delayed onset muscle soreness, and in two months, when it was impossible to engage in sports, my dumbbell its spent - the muscles of the arms and shoulders, I put it in order. Yes, do not flatter yourself. Dumbbell in appearance, though simple but "povibrirovat" one minute on each hand, both the video training is not so easy =)
And another secret exercise that allows you to train your abdominal muscles and pull the belly - Uddiyana Bandha from the practice of yoga. First made him prone, then standing, several times a day.
And girls, do not forget about Kegel exercises!!! Google =)
Part 2
In the morning, when his son was two months, the first thing I did - Bleed the press. Delayed onset muscle soreness surprisingly was not, and away we go!!! To his foot half-marathon "Race," I added exercise to "cubes" (after the tried several for me was effective complex Ab ripper P90X - He abolished the relief forms) hulahup, some exercises on the hip (unloved, but productive lunges, squats and thrust) and buttocks (the classic "bridge"). In the yard loomed rainy November, and behind him - chilly winter. Wind circles with a sidecar became increasingly difficult due to weather conditions, as well as regime change your baby - he was less sleep and more awake to feed on his street has been impossible, and we have more time to spend houses. But here, found a way out.
When the weather allows, I sit down at his son ergo backpack and a "weight" of 6 kg went out all the same race walking, to which were added lunges and squats in the fresh air. Important note: shoes should be non-slip and trousers - good stretch =)
Another surprise has crept literally behind. During the first months of motherhood, my waist, and, in principle, all the muscles "rusty" and urgently require stretching. Then I remembered her "pregnant" and began to practice yoga asanas with her son awake as an admiring spectator. In three or four months, babies are already aware of what is happening around, able to "dialogue" with others, and some are even beginning to roll. I was putting the baby on the floor and amused him for only in that bent-got up, ran to him, turned away, turned - probably so, in his view, yoga looks =)
Bottom line: I finally got to Shirshasana (headstand).
part 3
Spring has come. Son knocked for six months. Now he was sleeping much less, and the rest of the required attention and participation. This meant that the sports and other personal life I became even less time. But, girls, we remember that the impossible is possible, right? In my case the solution of the problem as "do not let yourself relax" steel TRX training loop. Several years ago, the husband brought them from the United States, determined to deal with, as the Marines, - with a minimum of tools and with the severity of their weight. But a long time trainer gather dust in the attic, until one day early in the morning during another walk I did not appreciate the full potential of the trees growing in the park and even clearing beneath them. Loops perfectly cling and poles and tree branches. The street workout with the TRX on YouTube, you can find a lot of different exercises of different difficulty levels. So I carve the next 30 minutes of physical activity - during which time three times a week managed to work out all the muscle groups. Two or three times I still engaged in race walking with a weighting agent in the form of carriages or finally ran until the husband "daddy worked." Since the run is rarely able to stretch to an hour to get an objective benefit from the lessons, I practiced running interval - alternating fast walking, jogging and running on acceleration.
Sometimes it was possible to do exercises for the press is right in the park - on the bench or karemat directly on the lawn. Most often, I still served as their home, either early in the morning, while everyone was sleeping, or late at night when everyone was asleep, or, in Company crawling near the baby =) In the first two cases, to strength training with minimum necessary set asanas. In the morning - Surya Namaskar (Sun Salutation or), in the evening - and breathing practices relaxation asanas for sound sleep. I Hulahup turned the day to the delight of his son, who enthusiastically watched me from his playpen. For everything totally takes me a maximum of an hour, but in fact those 60 minutes were broken up into two or three parts.
part 4
Summer is coming. And this is another Challenge. With a toddler we moved to the country. Sun, air and water, in a word. There I plan to continue to use the TRX and finally try the Tabata workout and Insanity Sean, well, or something like that with the Body Rock channel on YouTube. Benefit "English lawn" allows you to jump shamelessly scope and limitations of hands and feet =) House, on the sixth floor, a potential discontent from below me restrained neighbors ...
Secondly, I again drew her ergo backpack - will fine walk to the river and back, while he sleeps. His sleep now short and responsive. So, hopefully, my body intimacy - mother smell and the sound of her mother's heart - will adjust to the desired son calm way.
well and favorite jogging I have already replaced on polutorochasovye walks with her son by the hand. Energy in three hours of promenades spent as much if not more than the interval 30-minute jog.
Epilogue
As I said, the circumstances of each of us - unique. I, apparently, am the sort of women who during breastfeeding weight gain is not, and vice versa, even lose weight. And thanks to the almost five-minute daily sports my body is now even better than before pregnancy. I realized that for the past nine months?
Anything is possible, but you need not be lazyAnd think - as intended to implement. Excuses like "my baby", as you see, do not roll =)
Be flexible. Mode and acquired skills in children change every six to eight weeks, the weather conditions - the same. The main thing is not to despair from what has just streamlined schedule of life suddenly again requires revision, and to approach this issue with fantasy.
Do not be shy. Yes, at first I was embarrassed for his atypical for most moms with strollers activity. But after a while, when I was involved in motherhood and related attributes, it was absolutely not care how I look. In Alaska and munbutah on desyatigradusny cold I continued to squat, lunges and push-ups. WTF?! This is my life, my body and my health.
Use time: child in a good mood - set aside the mop / dishes / iron - shake press. Clean / wash / pet can and then. Exercises at home, I often met, when his son crawling somewhere nearby. And when he's asleep - I was sleeping with him. This is an acquired skill, but from the other stories - about how to start practicing healthy lifestyle after the birth.
P.S. Unfortunately, I have not got a photo with "training" - I honestly have not thought to document everything you said. Therefore, I share those, that is - during pregnancy, with a four-month son and current.