Panduan Senam Nifas

Summary

This video script outlines a 10-day progressive exercise regimen designed to strengthen the core and improve relaxation through various body movements. Each day focuses on a different position or action, such as deep belly breathing, leg lifts, pelvic tilts, and strengthening exercises that involve controlled breathing and muscle contraction. The script encourages slow, deliberate movement, emphasizing proper breathing techniques and gradual progression to ensure safety and effectiveness. It is a guided approach aimed at enhancing physical fitness and relaxation through daily, incremental exercises.

Takeaways

• 😀 Day 1: Lie on your back with both arms by your sides and legs straight. Breathe deeply through the nose, relax your abdomen, hold your breath for 3-5 seconds, and exhale slowly while contracting the abdominal muscles. Repeat this 8 times.
• 😀 Day 2: Lie on your back with legs straight. Stretch your arms upward until palms meet, then lower them until parallel to your chest. Perform this movement slowly and repeat 8 times.
• 😀 Day 3: Lie on your back with arms by your sides and legs bent at a 45-degree angle. Lift your hips upward, then return to the starting position. Perform slowly and avoid jerking, repeating 8 times.
• 😀 Day 4: Lie on your back with legs bent at 45 degrees. Place your right hand on your abdomen, bend your head so that your chin touches your chest, and contract the anus while exhaling. Breathe normally and repeat 8 times.
• 😀 Day 5: Lie on your back with left leg bent at 45 degrees. Move your left hand toward your right foot, bend your head so that your chin touches your chest, and contract the anus while exhaling. Perform alternately and repeat 8 times.
• 😀 Day 6: Lie on your back, pulling both knees towards your chest, with arms by your sides. Perform this movement alternately with energy, repeating 8 times.
• 😀 Day 7: Lie on your back with legs straight. Lift both legs upwards while keeping them straight, then slowly lower them. Pull in your abdomen and regulate your breathing. Repeat 8 times.
• 😀 Day 8: Start in a kneeling position, breathing through your mouth. Hold your breath for 5-10 seconds while tightening your anus, then release. Inhale and hold again for 5-10 seconds, then exhale while releasing. Repeat 8 times.
• 😀 Day 9: Lie on your back with both arms by your sides. Lift your legs to a 90-degree angle, then lower them slowly while controlling your breath. Repeat 8 times.
• 😀 Day 10: Lie on your back with arms bent behind your head. Slowly sit up with your arms still behind your head, then return to the lying position. Perform this slowly and without forcing, regulating your breathing. Repeat 8 times.

Q & A

What is the general purpose of the exercises outlined in the script?

The exercises aim to enhance relaxation, improve flexibility, and strengthen muscles, focusing on gradual body movements while maintaining controlled breathing throughout the process.

Why is controlled breathing emphasized during the exercises?

Controlled breathing is emphasized to promote relaxation, enhance focus, and help in muscle contraction and relaxation, which is key to achieving the full benefits of each exercise.

What is the significance of the 'relaxed abdominal muscles' step in the exercises?

Relaxing the abdominal muscles during breathing helps to increase the efficiency of the respiratory process, reducing tension in the body and allowing for better control and coordination of movements.

On day 1, why is it important to breathe using the diaphragm through the nose?

Breathing using the diaphragm through the nose helps to promote deeper, more relaxed breathing, which can calm the body and improve oxygen intake, aiding in overall relaxation during the exercises.

What is the purpose of the leg and hand movements on day 2?

The purpose of the leg and hand movements on day 2 is to stretch and strengthen the upper and lower body while promoting joint mobility and coordination between the arms and legs.

How does the exercise on day 3 help in strengthening the body?

The exercise on day 3 focuses on lifting the hips while keeping the legs bent, which helps in strengthening the core, lower back, and glutes, improving posture and stability.

What is the role of 'contracting the anus muscles' in day 4's exercise?

Contracting the anus muscles helps to engage the pelvic floor, which contributes to core strength and stability, enhancing overall muscle control during the exercise.

Why is alternating movement suggested on day 5?

Alternating movements on day 5 help in balancing muscle engagement, promoting bilateral coordination, and ensuring that both sides of the body are worked equally to avoid muscle imbalances.

What is the importance of maintaining a slow and controlled pace throughout the exercises?

A slow and controlled pace ensures that the body can engage muscles properly, prevents injury, and allows the participant to focus on breathing and body alignment, leading to more effective results.

How does the exercise on day 7 improve core strength?

The exercise on day 7 involves lifting the legs while keeping them straight, which targets the lower abs and strengthens the core muscles, while also improving coordination between breathing and muscle engagement.