This training will enable you to resume physical activity (cycling) after the birth of your child.
You want to resume physical exercise after the birth of your child to get fit and back into shape.The ergometer is ideal for achieving a smooth post-effort delivery.This program is designed to help you re-shape your body and regain fitness.The workouts that make up this training program will be gradual over time to achieve an hour of effort. The mix of muscle strengthening exercises and speed will help you regain muscle tone in your legs.The duration of the effort will contribute to improving the fitness and weight loss.
It is imperative to respect a certain delay between the birth of your child and the resumption of physical activity in particular in order to achieve full rehabilitation of your perineum.You will need the agreement of your doctor for the resumption of any sports.You make sure you stay hydrated during the meetings, but also between sessions to maximize muscle recovery and assimilation of the work.Before you begin your meeting, be sure to tune your bike according to the following guidelines: The height of the handlebars when you're sitting with his hands on the handlebars, your hands should be at a height slightly below the chest. The removal of the handlebar saddle if possible to modify the elements, your arms should be stretched with elbows slightly bent outwards. The seat height is true when you're sitting by the outstretched leg down with the heel slightly down and the knee slightly bent. To count the number of revolutions of legs you make per minute, calling cadence, you have to count the number of towers that carries one of your legs on 15 or 30 seconds.Example: You take as a reference when your foot is down when you pedal, you can count each pass down for 15 seconds, the figure obtained, 15 for example, is multiplied by 4 for your frequency minute, or 60 rpm in this case.The benchmarks for the cadence on the basis of work required are: To strengthen the muscles around 60/70 rpm. For sequences called''Twisted''about 100/110 rpm.Place your sessions ideally, one Wednesday and one Saturday or Sunday.Now you can start your program. BON COURAGE.
