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所在平台: Udemy |
课程主页: https://www.udemy.com/course/the-core-restore-program-postpartum-recovery/
课程评论：没有评论
**课程名称：** 核心修复计划 - 产后恢复（第6-10周） **课程概述：** 这是一个科学、以妈妈为中心的产后核心与力量恢复计划。无论您是刚分娩不久还是已为人母多年，本课程都将帮助您以安全、支持性的方式重新连接深层核心，恢复盆底功能，并建立全身力量。课程由一位产前/产后教练兼三孩母亲设计，提供灵活、高效且适合真实生活恢复的在线课程。 **您将获得：** * 更强壮、更具功能性的深层核心 * 更好的盆底意识和控制能力 * 改善或治愈腹直肌分离的工具 * 缓解背痛、漏尿或姿势不平衡 * 重返锻炼或日常活动的信心 * 与呼吸和身体更深的连接 **课程特色：** * 100%在线点播，随时随地观看 * 专家指导视频课程 * 进度跟踪与自我评估 * 可下载的资源与支持 * 终身访问权限 **4周课程安排：** 每周包含2-3个视频课程（每节15-30分钟），侧重于安全进阶、有意呼吸和温和力量训练。所有动作均适合产后，易于在家中遵循。 **入门基础（课前/可选介绍）：** * 了解您的核心与盆底解剖结构 * 学习腹内压、腹直肌分离和产后身体变化 * 从呼吸训练、姿势重塑和盆底激活开始 * 在运动前建立身心连接 **第1周：意识、呼吸与核心激活** * 温和的呼吸+核心收缩练习 * 基础姿势与对齐 * 盆底连接练习 * 释放臀部和下背部紧张 * 基础功能性动作（例如：桥式、脚跟滑动） * 在运动中开始激活和放松深层核心 **第2周：核心整合与早期力量** * 增强盆底肌和横腹肌的耐力 * 引入动作过渡（翻身、提拉、下蹲） * 增加轻度阻力（可选弹力带或哑铃） * 关注将呼吸与运动控制相结合 * 持续纠正运动模式和改善平衡 **第3周：稳定、力量与日常功能** * 进阶至更动态和站立的练习 * 挑战单腿平衡和核心控制 * 增加温和的低冲击、对妈妈安全的有氧运动 * 加强母职中使用的肌肉（提举、抱持、弯腰） * 在负重下强化盆底支撑 **第4周：信心、连接与进阶** * 练习整合的全身体运动 * 庆祝您的力量进步 * 学习日常安全提举的技巧 * 重返更高强度健身的建议 * 继续您的呼吸式、意向性力量之旅
Postpartum Core & Strength Recovery ProgramA science-backed, mama-centered approach to rebuilding your core after baby.Whether you're newly postpartum or years into motherhood, this program helps you reconnect to your deep core, restore pelvic floor function, and build total-body strength in a safe, supportive way. Designed by a pre/postnatal coach and mama of three, this on-demand course is flexible, efficient, and tailored for real-life recovery.What You'll Gain:- A stronger, more functional deep core- Better pelvic floor awareness and control- Tools to improve or heal diastasis recti- Relief from back pain, leakage, or postural imbalance- Confidence in returning to workouts or daily movement- A deeper connection with your breath and bodyProgram Features:- 100% on-demand - watch anytime, anywhere- Expert-guided video sessions- Progress tracking & self-assessments- Downloadable resources & support- Lifetime access4-Week Program BreakdownEach week includes 2-3 video sessions (15-30 minutes each), focusing on safe progression, intentional breathwork, and gentle strength building. All movements are postpartum-friendly and easy to follow from home.Foundations (Pre-Week / Optional Intro)- Understand your core & pelvic floor anatomy- Learn about intra-abdominal pressure, diastasis recti, and postpartum body changes- Begin with breath training, posture reset**, and pelvic floor activation- Establish your body-mind connection before movement beginsWeek 1: Awareness, Breath & Core Activation- Gentle breath + core engagement drills- Foundational posture & alignment- Pelvic floor connection work- Releasing tension in hips and low back- Basic functional movement (e.g. bridges, heel slides)- Begin engaging and releasing the deep core during movementWeek 2: Core Integration & Early Strength- Build endurance in pelvic floor + TVA- Introduce movement transitions (rolling, lifting, squatting)- Add light resistance (optional bands or dumbbells)- Focus on combining breath and control with movement- Continue correcting movement patterns & improving balanceWeek 3: Stability, Strength & Daily Function- Progress to more dynamic and standing exercises- Challenge single-leg balance and core control- Add gentle low-impact, mama-safe cardio- Strengthen muscles used in motherhood (lifting, carrying, bending)- Reinforce pelvic floor support under loadWeek 4: Confidence, Connection & Progression- Practice integrated, full-body movement- Celebrate your strength gains- Learn techniques for lifting safely in daily life- Tips for returning to higher-intensity fitness- Continue your breath-focused, intentional strength journey
