产后训练大全—超级经典(精选PPT)

一产后核心训练 1 2 1Beginner sSidePlank StartingPositionLieonyourleftside proppingupyourbodyonyourleftelbow Placeyourelbowdirectlybeneathyourshoulder Bendbothofyourkneesat90 degreeangles stackingyourthighsontopofoneanother Placeyourrighthandonthefloorinfrontofyourbodyforsupport Ensurethatyourbodyfromyourheaddowntoyourtoesisinastraightlinewithaneutralspine Engageyourabdominalsbypullingyourbellybuttonintowardsyourspine ActionLiftyourhipsupsothatyourtorsocomesoffthegroundandyourbodyisinastraightlinefromyourheaddowntoyourknees Trytoholdthispositionfor15 30secondsandgraduallybuildupto3minutesormore Aimfor1 3sets SpecialInstructionsDon tallowhipstodroptotheground Keepbreathingsteadily pullingtheabsintosupportyou TheModifiedSidePlankisamoreadvancedversionofthisexercise 2 2020 4 20 2DiastasisRectiTest StartingPositionDiastisisrecti aseparationinthemidlineoftheabdominalwall mustbecheckedwhilelyingonyourback AlthoughlyinginthissupinepositionisnotrecommendedduringEXERCISEafterthe1sttrimester thisisaTEST notanexercise Becauseittakeslessthanaminute itwillnotcauseanyproblemsforyouorthebaby Ifyoustarttofeellightheadedwhiledoingit situpanddiscontinuethetest Ifyouareuncomfortableperformingthistestonyourown askyourhealthcareproviderforhelp ActionLieonyourbackwithkneesbent feetflatonfloor Slowlyliftyourheadandshouldersofftheground likeasmallcrunch placingyourfingertipsinthesoftenedgapofthecenterofthebelly justabovethebellybutton Measurehowmanyfingerwidthsyoucanfitintothegap SpecialInstructionsEveryonehasagapof1 2fingerswide butifyoucanfitthreeormorefingersinthegap youhavetoolargeofaseparationtodomostabdominalexerciseswithoutpossiblymakingtheconditionworse Ifyouhaveawidediastasis focusonlowlevelpelvictiltsandcruncheswithatowelwrappedaroundyourwaist whichhelpspulltheseparationtogether Withhardworkadiastasiscanbenarrowed Ifpostpartum waituntil3daysafterdeliverytoperformthistest 3 2020 4 20 3BridgewithTwist PostpartumC section StartingPositionLieflatonyourback kneesbent feethip widthapartandflatonthefloor Placeyourhandsontheflooratyoursides Keepingthespineneutral pullyourbellybuttonintowardsyourspine Maintainthisabdominalcontractionthroughouttheexercise ActionEXHALE Slowlyliftyourhipsuptowardtheceiling allowingyourbuttocksandlowerbacktoriseoffofthefloor Slowlyloweronehipdowntowardstheground returntocenter switchsides andreturntocenter INHALE Relaxandslowlyloweryourhipsbackdown allowingyourbodytorestontheground Repeat10 15times for2 3sets SpecialInstructionsThiswillassistinpreventinggaspainaftersurgery Tightenpelvicfloorwhileupinbridge Maintainaneutralspineanddon tforgettobreathe Youshouldn tfeeldiscomfortinyourlowerback Ifyoudo makesureyouabsarepulledin tryusingasmallerrangeofmotion and ordon tholdthebridgeaslongasrecommended 4 2020 4 20 4LyingPelvicTilt Postpartum StartingPositionLieonyourback kneesbent feetflatonthefloor spineinaneutralposition Placeyourhandsbehindyourheadandneckforsupport pictured oratyoursides ActionWhileslowlyexhaling rollyourhipsbackwarduntilyourlowerbackisflatonthefloor Inhaleandreturntothestartingposition thenrollthehipsforwarduntilyourlowerbackarchesslightly Repeat10 15times 1 3sets SpecialInstructionsFocusonmovingthelowerback notyourtrunkorthighs Don ttilttothepointofdiscomfort 5 2020 4 20 5Bridging Postpartum StartingPositionLieflatonyourback kneesbent feethip widthapartandflatonthefloor Placeyourhandsontheflooratyoursides Keepingthespineneutral pullyourbellybuttonintowardsyourspine Maintainthisabdominalcontractionthroughouttheexercise ActionEXHALE Slowlyliftyourhipsuptowardtheceiling allowingyourbuttocksandlowerbacktoriseoffofthefloor Holdherefor3 5counts INHALE Relaxandslowlyloweryourhipsbackdown allowingyourbodytorestontheground Repeat10 15times for2 3sets SpecialInstructionsMaintainaneutralspineanddon tforgettobreathe Youshouldn tfeeldiscomfortinyourlowerback Ifyoudo makesureyouabsarepulledin tryusingasmallerrangeofmotion and ordon tholdthebridgeaslongasrecommended 6 2020 4 20 6CrunchwithTwist Postpartum StartingPositionLieonthefloororamatonyourback withkneesbent feetflat armsextendedforward Keepaspacebetweenyourchinandchest lookingdiagonaltowardstheceiling ActionEXHALE Asyouliftup rotateupperbodytowardoneside thenrotatebacktocenter INHALE Loweryourbacktothefloor Repeatontheoppositeside Complete10 15repetitions 1 2setspersession SpecialInstructionsMakesureyoukeepyourabspulledintowardsyourspinethroughouttheentiremovement Raiseyourheadandshoulderssotheyarejustofftheground oruntilyoufeelyourabdominalmusclesstarttocontract keepingthehead neckandshouldersinlineandavoidingtuckingthechininasyoucrunch TheSahrmann 1exercise showninthisgroup isidealfortargetingtransverse lower abmuscles Thetraditionalcrunchtargetstheupperabmuscles recti 7 2020 4 20 7OppositeArmandLegLifts StartingPositionKneeloveryourbabyonyourhandsandknees Yourhandsshouldbedirectlybelowyourshouldersandyourkneesshouldbedirectlyunderyourhips Keepyourspineandneckneutralandengageabdominals ActionEXHALE Slowlyraiseyourleftarmandrightlegupintotheair balancingontheotherhandandlegthataretouchingtheground Liftashighasyoucan untilbothyourlegandarmareparalleltothefloor Holdfor1 3seconds INHALE Slowlyreturntostart Repeatwiththeoppositesidestocompleteonerep Aimfor1 3setsof10 15repetitions SpecialInstructionsBreathesteadilythroughoutthisexerciseDonotlockoutyourelbows Keepyourshouldersandhipssquaretotheground Trytomoveasslowlyandcontrolledaspossible withoutusing momentum tohelpyou Makeiteasier Workyourwayuptothisexercisebypracticinginthesamepositionbutliftingonlyonelimb justyourarmorjustyourleg atatime 8 2020 4 20 8Plank StartingPositionBeginthisexercisebykneelingoveryourbabywithyourkneesandforearmsonthefloor Yourelbowsshouldbeplaceddirectlybelowyourshoulders Keepyourfeettogetherandyourspine includingyourheadandneck inaneutralposition Yourfeetshouldbetouchingornomorethananinchapart ActionLiftyourbodyuponyourforearmsandtoes keepingyourbodyasstraightaspossible Maintainthispositionforaslongaspossibleandchallengeyourselftolongerperiodsintheplankposition Trytoholdthepositionfor15 30secondsinthebeginning workingyourwayupuntilyoucanholdthepositionfor3minutesorlonger Repeat1 3times SpecialInstructionsDon tletyourhips kneesdrop yourbuttraise oryourweightshifttooneforearm Youshouldbeabletodrawastraightlinethroughyourbodyfromyourheadthroughyourheels Breathesteadilyandengageyourabs 9 2020 4 20 9CrunchwithTwistonBall StartingPositionBeginbysittingontopoftheSwissball Slowlywalkyourfeetforwarduntiltheballisatyourmidtolowerback Yourkneesshouldbedirectlyaboveyouranklesinthisposition Youcaneithercrossyourarmsoveryourchest notpictured orplaceyourhandsbehindyourears Donotputthembehindtheheadorclaspthemtogetherbehindyourhead Engageyourabdominalsbypullingyourbellybuttondowntowardsyourspine ActionEXHALE Crunchup usingyourabdominals asifbringingyourribstowardsyourhips andtwisttotheleft asifreachingyourrightarmtowardyourleftleg Keepyouneckinaneutralposition INHALE Returntocenter thenloweryourselfbacktothestartingpositiontocompleteonerep Aimfor1 3setsof10 15repetitionsoneachside SpecialInstructionsKeepspaceinbetweenyourchinandchest soyourspinestaysinaneutralposition Balanceyourselfontheballwithasmuchupperbodyweightofftheballaspossible Drawyournavelintowardsyourspineduringthemovement beingcarefulnottoletyourtummypoochout Makeitharder Bringyourlegstoanarrowerstancewhichwilldecreasestabilityontheball 10 2020 4 20 10ReverseCruncheswithBaby StartingPositionLaybabyface downonyourshins facingyouwhileyoulieonyourback Holdontobabywithyourhandstokeephersecure Keepingyourkneesbentandyourfeetoffthefloor engageyourabdominalmusclesbypullingyourbellybuttonintowardsyourspine Keepaspacebetweenyourchinandchest lookingdiagonaltowardstheceiling ActionEXHALE Liftfromyourhips pullingyourkneestowardsyourchest focusingonyourabdominals INHALE Slowlylowerhipsandlegsbackdowntothestartingpositiontocompleteonerep Aimfor1 3setsof10 15repetitions SpecialInstructionsSafetyshouldbeyourmainconcern foryouandthebaby Makesurethatbabyistotallysecureinallmovements Ifanyexerciseisuncomfortableortoostrenuouswithbaby tryitwithoutbabyfirst Thisisaveryslow smallanddeliberatemovement Becarefulnottousemomentum Trytokeepthemotioncontrolledbyyourabs 11 2020 4 20 11Crunches Postpartum StartingPositionDoNOTperformifDiastasisRectiisPresentLieonthefloororamatonyourback withkneesbentandhandscrossedinfrontofyourchest Feetshouldbeflatontheground Keepaspacebetweenyourchinandchest lookingdiagonaltowardstheceiling ActionEXHALE Raiseyourchestuntilyourshoulderbladesliftoffthefloor INHALE Slowlylowerbacktofloor Repeat5 15times 2 3sets graduallyprogressing SpecialInstructionsAsimplewaytoprogressasyougainstrengthandenduranceinyourabs Firstdocruncheswithyourarmsoutstretched reachingyourhandstowardyourknees Second trycruncheswithyourarmsacrossyourchest picturedhere Lastly youcandocruncheswithyourhandsplacedbehindyourheadandneckforsupport Don tuseyourhandsandarmstohelpliftyouup useabdominalsandhips Keepyourabdominalspulledintowardsyourspinethroughouttheentiremovement Raiseyourheadandshoulderssotheyarejustofftheground oruntilyoufeelyourabdominalmusclesstarttocontract keepingthehead neckandshouldersinlineandavoidingtuckingthechininasyoucrunch 12 2020 4 20 12SahrmannExercise 1 Postpartum StartingPositionLieonyourbackonthefloorwithkneesbent feetflat andarmsatyoursides Tightenabdominalmusclesasyourexhale pullingthenavaltowardthespinewithoutflatteningtheback ActionEXHALE Keepingonekneebent slowlyslidetheotherlegoutuntilitisparallelwiththefloor INHALE Slidethestraightlegbacktothebentkneeposition Relaxyourabdominalmuscles Repeatwiththeotherleg whilemaintainingtherelaxedcurveinyourback SpecialInstructionsThegoalistoperform20extensionswitheachlegwithoutlosingform orabdominalcontraction duringeachrepetition 13 2020 4 20 13CruncheswithBaby StartingPositionLiedownonthefloororamatwithkneesbent feetflatonthefloor Sitbabyonyourhips restingagainstherbackagainstyourthighs Gentlyholdherinposition Keepaspacebetweenyourchinandchest lookingdiagonaltowardstheceiling Engageyourabsbypullingyourbellybuttontowardsyourspine ActionEXHALE Holdontobabyandraiseyourchestuntilyourshoulderbladesliftoffthefloor INHALE Slowlylowerbacktofloortocompleteonerep Aimor1 3setsof10 15repetitions SpecialInstructionsSafetyshouldbeyourmainconcern foryouandthebaby Makesurethatbabyistotallysecureinallmovements Ifanyexerciseisuncomfortableortoostrenuouswithbaby tryitwithoutbabyfirst Focusonusingyourabsinaslow controlledmanner Makesureyourabsstayengagedthroughoutbothphasesofthismovement Raiseyourheadandshoulderssotheyarejustofftheground oruntilyoufeelyourabdominalmusclesstarttocontract keepingthehead neckandshouldersinlineandavoidingtuckingthechininasyoucrunch TheSahrmann 1exercise showninthisgroup isidealfortargetingtransverse lower abmuscles Thetraditionalcrunchtargetstheupperabmuscles recti 14 2020 4 20 二伸展类运动 15 2020 4 20 1BasicBreath Postpartum StartingPositionLieonyourback armsrestingonyourbelly kneesbent feetflatonthefloor Breathenormallyafewtimes Don tflattenyourbackortiltyourpelvis buttrytomaintainthenaturalcurveofyourlowerback Breatheslowlyanddeeply ActionTakeadeepbreathandtightenyourabdominalmusclesasyouexhale pullingyournaveltowardyourspine Concentrateoncontractingthemusclesbelowthebellybuttonwithoutflatteningtheback SpecialInstructionsWhenyouareabletocontractandrelaxyourabdominalmuscleswithoutarchingorflatteningtheback youareisolatingthecorrectmuscles andcansafelymoveontoSahrmannExercise 1 16 2 2BicepsandShoulderStretchStartingPositionBeginthisstretchinastandingpositionwithyourfeetapproximatelyshoulderwidthapart Claspyourhandstogetherbehindyourback ActionRollyourchestoutandraiseyourarmsuptowardstheceiling Holdandthenrelax Repeattwice holdingeachstretchapproximately12to15seconds 17 2020 4 20 3ChestStretchwithResistanceBandStartingPositionStandinacomfortableposition legsstaggered absengaged kneesslightlybent toespointingforward Grabtheendsoftheresistancebandandextendyourarmsoverhead keepingyourhandsinlinewiththeshoulders elbowssoft palmsfacingforward notpictured ActionPullyourarmsfurtheraparttoopenupthechestandallowingthebandtomovefurtherbehindyourhead Yourwristsmightrotateslightlyoutward buttrytokeepyourwristsinlinewithyourforearms Breathesteadily Holdstretchfor10 30seconds repeating1 3times SpecialInstructionsCheststretchesaregreatfornewmomswhosechestmusclestendtobetighteratthistime Increasingyourflexibilityhereisalsoimportantinimprovingyourpostureafterpregnancy whichtendstoroundyourshouldersforward 18 2 HamstringStretchStartingPositionBeginstandingwithbothfeetontheground shoulderwidthapart ActionSlowlyloweryourupperbodybybendingatthewaistanddanglingyourarmsdowntowardsyourfeet Attemptortouchyourtoeandholdthepositionfor12to15seconds Repeattwotimes SpecialInstructionsDonotbouncewhenperformingthisoranyotherstretchingexercise Stretchingshouldnothurt ifsoyouaregoingtoofarinyourmovement 19 2020 4 20 LowerShoulderStretchStartingPositionBeginthisstretchingexerciseinastandingpositionwithyourfeetshoulderwidthapart ActionBringonearmdirectlyacrossyourbodyandholdittightwiththeoppositearm Pulltheoppositearmtoyourbody holdforapproximately12to15secondsandrelax Repeatthisstretchtwiceforeacharm alternatingbetweenarms 20 2 6LungingCalfStretchStartingPositionThisexerciseisdoneinastandingposition Youwillbeginwithfeetshoulderwidthapart ActionStepforwardinahalflunge thebackfootisinafixedpositionwiththekneeslightlybent Stretchthebackcalfbybendingandstraiteningyourbacklegwhileremaininginthehalflungeposition Repeattwicewitheachleg alternatinglegs Holdeachstretchapproximately12 15seconds SpecialInstructionsTokeepbalanceandreallygetthebeststretchpossible claspyourhandsandplacethemoverthetopofyourfrontthigh Youmayalsouseonehandonachairorwalltohelpyourbalanceaswell 21 2020 4 20 7PartnerSquatsStartingPositionStartfacingyourpartner about2arms lengthsaway Bothpartners feetshouldbeflatonthefloor turnedoutslightly andplacedbelow orslightlywiderthan thehips Extendarmsforwardandgrabeachother shands ActionSlowlybendtheknees pointedoutward andloweryourbodyasfarasyoucandowntowardsthefloor Youshouldhaveanatural comfortablestoppingpointattheendofthemotion Holdstretchfor15 30secondsandreturntostanding Repeat2 3times SpecialInstructionsMakesurefeetstayflatonthefloor Ifyouhavekneepainorproblems avoidthisstretchordonotholditquiteaslongasrecommended 22 2 PartnerSurrenderStretchStartingPositionBeginseatedonthefloorfacingyourpartner Bothpartnersshouldslidetheirlegsoutward asfarascomfortable whilemaintainingstraightlegsandsoftknees Thesolesofyourfeetshouldtouchyourpartner s Toescanpointupwardorslightlyoutward Partner 1 picturedontheleft shouldgrabthehandsorwristsofPartner 2 picturedontheright ActionEXHALE Keepingbackstraightandkneessoft butnotlockedoroverlybent Partner 2leansforwardfromthehipswiththehelpofPartner 1 Relaxintothestretchwiththehelpofyourpartner Holdfor15 30seconds Partnersthenswitchroles Repeat2 3times SpecialInstructionsDuringlatepregnancy placeaphonebookorthickpillowunderbuttockstoallowroomforthebabyasyouleandown 23 2020 4 20 9PartnerTwistingActionStartingPositionPartnerssitbacktoback kneesbentandanklescrossed Maintainback to backcontactfrombuttockstohead Situprightwithaneutralspine andshouldersdownawayfromtheears Extendarmstothesides pressingthebacksofyourhandstoyourpartner s ActionBothpartnerstwisttheirtrunkstotheright allowingarms head andeyestofollow Holdfor5 10seconds Rotatebacktocenter thenrepeattotheleft Repeat5times 24 2 10QuadStretchStartingPositionBeginbystandingwithbothyourfeetshoulderwidthapartandyourupperbodyerect Thereshouldbeaslightbendintheknees ActionBringonelegbehindyourbackandgrabitwithyourarmonthesameside behindthebuttocks Holdfor12secondsandswitchlegs Repeatthisstretchtwice SpecialInstructionsMakesurethatyourkneeispointeddirectlyintothegroundandnotouttotheside 25 2020 4 20 11StretchOuttheKinksStartingPositionLieflatonyourbackwithlegsextened palmsup andtoespointedtotheceiling ActionTightenabdominalmusclesandflattenyourbackasyoutuckinyourchin andpressthebacksofyourhandsdownintothefloor Continuetobreathe holdingfor5seconds Relax Repeat3 5times 26 2 12TricepStretchStartingPositionBeginthisstretchbystandingwithbothfeetshoulderwidthapartandonearmextendedaboveyourhead ActionBendtheextendedarmsothatyouarereachingdownthecenterofyourbackwithyourhand Holdthatarmdownattheelbowwithyourotherhand Holdfor12secondsandswitcharms Alternatearms repeatingtwiceforeacharm 27 2020 4 20 三上半身锻炼 28 2020 4 20 1ChestFlysOnBallStartingPositionLieonballwithyourlegsbentandfeetflat Keepyourupperbodyinastraightlineandyourhipsraised Holddumbbellswitharmsextendedupward elbowsslightlybent palmsfacingin ActionINHALE Lowerdumbbellsuntilelbowsareatshoulderheight EXHALE Raisethedumbbellsupuntiltheymeetabovechest SpecialInstructionsThisisnotanexerciseforheavyweights Keepingarmsslightlybentwilllessthestressontheelbow MusclesWorked Chest Arms 29 2020 4 20 2ChestPresswithBabyStartingPositionLieonyourbackonthefloor holdingbaby sbodyfirmly beneathhisarms Youandyourbabyshouldbeface to face Ensurebaby sheadisstableandengageyourabdominalsbypullingyourbellybuttonintowardsyourspine ActionEXHALE Supportingbaby smidsection slowlypushbabyupward extendingyourarmstowardstheceiling keepingyourelbowsslightlybent Holdforafewcounts INHALE Slowlylowerbabybackdowntoyourchestleveltocompleteonerep Aimfor1 3setsof10 15repetitions SpecialInstructionsSafetyshouldbeyourmainconcern foryouandthebaby Makesurethatbabyistotallysecureinallmovements Ifanyexerciseisuncomfortableortoostrenuouswithbaby tryitwithoutbabyfirst Keepyourspineinaneutralposition Don tliftheadoffthefloorduringthisexercise Ifyourlowerbackcomesupfromtheflooratallduringthemovement thenraiseyourlegs bent intotheairtokeepyourbackflatthroughouttheentiremovement 30 2 3DumbbellChestPressonSwissBallStartingPositionStartfromaseatedpositionontheSwissball Slowlywalkoutuntilyourheadandshouldersaresupportedbytheball notpictured Yourfeetshouldbeslightlyfurtherthanhipwidthapart Startwiththedumbbellsata90degreeangleatyourelbow palmsfacingawayfromyourbody ActionEXHALE