Dysmenorrhea should do the most effective campaign

Bianshen men and women, sports Bianshen. This process, female players have encountered particular difficulties during the campaign: menstruation can be sports? What kinds of exercises it security? Again, this problem has plagued a number of women who want to exercise.

 

Some women, before or during menstruation, there will be varying degrees of underAbdominal pain, bulge, lumbar acid does not apply. Thus, many women will choose to stop exercising during menstruation comes. Such a stop is usually a week. After menstruation, many people found that maintaining exercise habits began to subside, need to re-start adjustments in order to re-enter the state.

 

After the visits of experts to know: physical health, with a certain exercise habits of women, the menstrual adequate exercise will not have side effects, the opposite is also beneficial to the body. For example, help the nervous system balance, and help blood circulation, help the abdominal, pelvic muscle contraction and relaxation are conducive to menstrual blood discharged more smoothly, but also can play some mitigationDysmenorrhea effect.

 

Menstrual period, adjust the movement

During your period, many women will appear unwell situation. Therefore, three days before the arrival of menstruation can be determined according to their own circumstances form of exercise to a more gentle, soothing, relaxing, stretching movement of the main, such as the meditation-based yoga, junior gymnastics, or just at home to do some simple stretching movements. Through these light movements to help the body smooth blood circulation, relieve stress. During the campaign period, we must avoid intra-abdominal pressure, avoid the leg-bit lift too high. If you feel tired or find the amount of bleeding or a sudden increase in violence by the situation required immediate cessation of movement.

 

The fifth day of menstruation, the body began to recover, a time to start walking, jogging and other aerobic exercise. However, still have to avoid some of the larger ball and the weight-bearing exercise.

Reminder: These are normal conditions for the analysis, there are special circumstances of individual women is not included.

 

Menstruation, sports have to be careful

　　Menstrual movement should pay attention to the following points:

1. Control the amount of exercise, not high-intensity, large amount of exercise movement, such as running, jumping. Should not swim.

2. To avoid to participate in intra-abdominal pressure will cause increased and intense abdominal vibration exercise, such as push-ups, sit-ups, high jump, long jump, shot and so on.

3. Should pay attention to keep warm after exercise to avoid a large number of sweat after exercise, but the wind.

4. If you feel that the process in motion, dizziness, nausea, palpitation, they should immediately stop exercising, do not bite the bullet. 5. Dysmenorrhea, menorrhagia or menstrual disorders who should be under the guidance of professional trainers to conduct Exercise menstrual period.

 

　　Menstruation, changes in diet arrangement

Resistance decreased menstruation, mood volatile, appropriate arrangements for the scientific diet, can make menstruation more smooth and comfortable, reasonable menstrual sports nutritional supplements can lead to better results.

 

Cramps the week before the diet should light, digestible, nutritious, increasing green leafy vegetables, fruits, but also the water in order to maintain smooth stool, reduce pelvic congestion.

 

Menstrual period, should be added a number of benefits "by the water line" of food, such as lamb, chicken, jujube, bean curd skin, apple, milk, brown sugar, Motherwort, Angelica, longan etc. Body temperature compensation. You can also eat beans, fish and other protein-rich foods to supplement the menstrual loss of nutrients. At the same time avoid eating too hot, too cold, spicy food, to avoid irritation, such as drinking beverages containing caffeine class.