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Jingdong book

产后6周定终身

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Books Maternity / prenatal Maternal diet / health care

Jingdong book

产后6周定终身

Name: 产后6周定终身
Brand: Jingdong book
SKU: 4143000101
Price: 39.49 USD
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《产后6周定终身》由法国孕产专家德嘉斯奎医生所著。德嘉斯奎医生也是瑜伽老师，尤其擅长将人体力学，传统经验和现代医学相结合。她在40多年的临床和教学经验基础上不断总结出一套科学、系统、有效的产后恢复方法，并培训了超过80%的法国孕产医护人员。在德嘉斯奎医生和经她培训过的专业人士推动下，这套产后恢复方法在法语世界被广泛推崇，让千万妈妈从中受益。
《产后6周定终身》是法国常年畅销的产后恢复指导书。一般认为，盆底肌康复训练、重塑腹肌，都需要在产后6周才能开始。作为现代医学专家，德嘉斯奎医生敢为人先，提出并普及“产后恢复从产床上就应该开始”的概念，以产后1周内，产后21天，产褥期结束为时间节点，给出了系统而实用的日常训练方法，详尽地为新妈妈在“月子”期间如何保护身体，如何科学产后恢复等提供易行但有效的指导。

Content Description

本书详述了产褥期关于器官复位、正确呼吸、预防和避免各种产后疼痛、与宝宝相处、身体放松、盆底肌和腹部肌肉恢复锻炼、和谐性生活等关键话题，结合精美图示，将产后恢复的关键期和关键要素生动清晰地呈现出来，包含了大量的实用技巧、可以融入日常生活的动作要点等，内容深入浅出，易于理解实施。
在《产后6周定终身》一书中，作者指出，产后6周产褥期是身体恢复的黄金期，这段时间里身体激素水平急剧变化，身体可塑性很强，通过科学练习能很好地促进体型恢复。同时，产后妈妈的身体组织松散，肌肉力量薄弱，很可能因为日常动作不当而造成对身体的二次伤害，甚至造成无法弥补的损失，直至影响女性的终身健康。该书主张从产床上即开始进行产后恢复，正确呼吸、收紧骨盆、锻炼恢复腹肌，在产褥期内养成科学的行为习惯，避免踏入“毁身材”的雷区，实现在月子期间就做好核心恢复、出了月子就能有腰身的目标。
《产后6周定终身》首次在法国出版是2009年，已经再版了很多次，也被译为日语、意大利语、英语。2019年9月中文版在国内上市。

Author Description

德嘉斯奎医生（贝娜黛•德•嘉斯奎）医学博士、认证瑜伽老师法国运动及孕产类畅销书作家

德嘉斯奎医生是法国乃至整个法语世界知名的孕产医学专家，不仅从事盆底肌相关的研究30多年，而且还是拥有超过40年教龄的认证瑜伽老师。
她结合40多年临床和教学经验，将传统经验和现代医学相融合，总结出一套科学、系统、有效的核心健康训练体系。致力于纠正产前、分娩和产后的生物力学错误，总结推广正确的孕产保健和康复方法，尤其针对盆底肌恢复、腹部肌群重建、产后收骨盆以及孕产过程中各类疼痛的解决方案都有独到见解以及有效训练方法，为孕产健康带来了全新体验。
德嘉斯奎医生今年已经73岁了，仍然坚持执业，每周亲自主持专业培训，并经常在世界各国教学演讲。在法国以她名字命名的德嘉斯奎学院得到法国政府的认证，80%以上的法国孕产专业人员都接受过德嘉斯奎的培训。德嘉斯奎的培训主要针对四类人群：助产士/产科医生，瑜伽教练，健身教练，整骨师/康复师。其中针对助产士的培训纳入法国助产士执业资格学分体系。
德嘉斯奎医生还是法国运动及孕产类畅销书作家，共出版了27本著作，其中十多本都和孕产方面相关。尤为难能可贵的是，她能够将枯燥乏味的专业知识点以浅显易懂的语言让普罗大众所理解和接受。德嘉斯奎医生本人也是法国各大电台、电视台、媒体针对孕产和运动方面的常邀宾。

Catalogue

产后的烦恼 001
很幸福，但好累……而且有点失落 001
为什么你会感觉空荡荡的 002
目前社会各界给出的解决方案——“生好孩子就下床！” 007
传统社会的解决方案 008
是时候汲取传统经验了 010

第1章产后第一要务：复原
器官复位并固定 017
骨盆因分娩而外扩 017
“收紧”骨盆是传统操作 018
当今如何做呢？每天练习一下 019
盆底肌训练 025

第2章好好呼吸，一切大不同
别把自己当女超人 035
地心引力：我们的头号敌人 035
便秘是可以避免的 037
学会正确呼吸，日常起居不吃力 040

第3章盆底肌、背部、坐骨神经、剖宫产……疼痛并非不可避免
产后恢复有妙方 051
呵护你的盆底肌群 051
下背部疼痛：假性坐骨神经痛 058
如果耻骨联合有问题 068
如果尾骨疼痛 069
剖宫产后 071

第4章与宝宝一起开启新生活
学习正确体姿，对你和宝宝都好 085
通过养成新的习惯来放松身体 085
和宝宝相处的好习惯 092
带宝宝的典型一天 101
睡眠 102
进食 115
洗澡 124

第5章放松秘籍
放松身体，宠爱自己 131
两个神奇的姿势 131
拉伸 135
按摩 140
促进循环 146

第6章腹肌重建，恢复运动
重塑平坦腹部 151
避免情况更糟 151
什么时候开始腹肌训练 153
如何训练腹肌 153
假胸式呼吸的各种变式 154
初期腹肌强化训练 163
神奇腹肌训练法 167
分娩后3周 169
接下来，强度更大的腹肌训练 177
修复腹直肌分离 179
特殊情况：专业女运动员 190

第7章恢复性生活
什么时候恢复性生活 203
特殊的激素状态 203
战胜顾虑 203
什么会引起疼痛，以及如何避免 206
性爱：最好的盆底肌康复训练 216
自我形象大打折扣，士气有时也随之低落 216

第8章产后6周定终身：速查表
分娩 220
产后3周左右 224
产后5～6周 224

Introduction

“产后6周定终身”，为什么这个标题看起来有些危言耸听？
宝宝出生后的前几周，现代妇产科对健康产妇本身的呵护不是很重视。除了给几粒止痛片（现在看起来也并非没有不良反应），对于顺产的产妇我们所做的并不多。这种“不作为”的后果很严重！无论从短期还是长远影响来看都存在引发后遗症的风险。
一般认为，产后身体应该可以自行恢复。当然，大家也知道有必要进行盆底肌康复训练，重建腹部力量也是必需的。这一切都需要在产后6周才能开始。但6周的产褥期不作为会让我们失去这段特殊的黄金修复期。“复原”的黄金时期一旦错过将无法挽回。
一般也认为，产褥期6周结束后，你就可以自由减重、重建肌肉（腹肌或盆底肌）、运动或调节饮食。
事实上，分娩后的最初几周，身体的一切都很脆弱，你的腹部还很大，乳房沉重，肌肉、皮肤及韧带很松弛，子宫还没有恢复。这段时间非常关键，需要保护身体组织避免在重力作用下脱垂，并帮助在10个月孕期中经历巨变的身体重塑体形。
根据法国官方建议，康复训练不应在盆底肌虚弱时进行，而应在产后6周盆底肌功能自然恢复之后开始。按照同样的逻辑，腹肌必须支撑内脏器官，但我们不应该用收腹带，因为收腹带会阻碍腹部肌肉发挥功能。官方还建议说，盆底肌康复训练完成前我们不应该使用腹肌……简而言之，产后6周内，你需要在不使用腹部肌肉和盆底肌的情况下“正常”生活。
不幸的是，前6周无法恢复的器官此后也不会复原。产后前6周是过渡期，体内激素水平尚未稳定，身体各方面具有很强的可塑性，一切皆有可能。这段时间里身体结构上没有恢复正常的部分（子宫大小、韧带长度、器官的位置、腹直肌的长度和间距……）此后将定型下来。在此期间未能得到恢复的部分则可能对未来的生育、性生活、背部问题、盆底肌问题、更年期和老年生活等造成巨大影响。
因此，不要再等了，利用产后6周好好恢复你的身体吧！

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