The yoga teacher divides a woman's menstrual cycle into four parts, and different movements are needed for each period to help improve your physical condition. You only need to do four or five movements for each period to feel a noticeable change.
The week before menstruation: regulate ovarian hormones and recharge the body.
During this period, women experience a decrease in estrogen secretion, leading to particularly irritability. Stretching exercises should be prioritized to improve chest circulation, promote blood flow to the pelvis, and shorten periods of negative emotions. Incorporating abdominal exercises can also help prevent fat accumulation in the waist and abdomen.
Tip: During this period, do not let your temper lead to cravings and consume large amounts of high-calorie foods, as these calories greatly increase the risk of fat accumulation.
One week during menstruation: Relax your chest and shoulders, and loosen your waist and hips.
During this period, a woman's constitution is at its weakest, so it is not recommended to do any actions that stimulate the reproductive system. Focus on stretching the upper body. First, learn to regulate your breathing to bring your mind and body into a calm and relaxed state. Then, open your shoulders and rotate your shoulder joints clockwise and counterclockwise to regulate the left and right meridians of your body, while stretching your back and expanding your chest.
The first week after menstruation: loosen muscles and bones, strengthen the body and reduce fat.
During this period, women's estrogen secretion is at its peak, their physical fitness gradually returns to its best state, and their metabolism is also fast. This is the first golden week for fitness and weight loss, so seize the opportunity and don't be lazy. As long as you control your diet and do targeted exercises, you can achieve weight loss results.
Tip: Set aside 15-20 minutes for brisk walking each day, followed by a full workout at home. Avoid consuming large amounts of high-fat, high-calorie foods. Targeted strength training for specific areas is essential daily to achieve your body shaping goals.
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