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Exercise During Pregnancy in Hindi: Garbhavastha mai Vyayam

Maa banane aur ek naye jivan ko janam dena kisi bhi mahila ke liye sukhad ahsaas hota hai. Maa banane ka arth hai jivan main nai jimmedariya ka aana. Khud ke saath-saath apne bacche ki bhi dekhbhal karna.

Garbhavastha mai mahilao ka apna dhyan rakhna bahut jruri hota. Jiske liye unko is samay mai vyayam karne ki bahut jarurat hoti hai. To chaliye aaj iss article mai hum aapko batate hai, Exercise During Pregnancy in Hindi.

Har mahila ko pregnancy ke doura  sahi exercise karni chahiye. Jisse ki shishu aur maa dono swasth  tatha tanturust rahe. Saath hi mahilao ko prsav ke douran hone vale dard se bhi aaram mil jaye.

Gravhashta mai vyayam bahut jaruri hota hai. Kyoki exercise ke dwara grabhvashtha ki samasya jese peeth aur kamar mai dard, kabj  tatha rakt  sanchar mai kami aadi sabhi dur ho jati hai.

Mahilaye aisa sochti hai ki, iss douran vo bas apne rozana ka kaam karke swasth rah sakti hai, to aisa sochna galat hai. Rozmahar ke kaam-kaaz ke saath-saath vyayam bhi jaruri hai.

Agar aap garbhvati hai aur ab tak apne pregnancy exercise ki koi janakari nahi hai to,  fir aaiye hum aapko batate hai ki, iss douran kon-kon se vyayam karne chahiye. Jisse ki aap ek  healthy pregnancy ko enjoy kar sake.

Exercise During Pregnancy

Exercise During Pregnancy in Hindi, Garbhavastha mai Jaruri Vyayam

Aaram se Tahle

 Exercise During Pregnancy in Hindi ki baate kare to walk ek sabse acche vyayam mai se ek hai. Garbhvasth ke douran samanaye gati mai pedal chale. Bhut tez na bhage aur na hi cycling kare. Vyayam se pahle walk karene se sharir thoda chust ho jata hai, saath hi blood circulation  bhi theek ho jata hai.

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 Deewar ke Sahare Push Up

Apne garbhavastha mai vyayam ki shuruvaat wall push up se kare. Iss vyayam ko karne ke liye sabse pahle deewar ki taraf muh kar khade ho jaye. Fir apne ghutne ko araam vali  isthiti mai rakha kar aur sharir ko thoda jhukate huye deewar ko dheere dheere dhakka de. Aisa karte huye apni chin ko deewar ke pass tak le jaye aur fit vapas aajaye. Aisa kam se kam panch baar jarur kare.Wall push up karte samay apni kamar ko sheedha rakhe. Yhe bahut si asardar exercise hai aapki pregnancy ko healthy banane ke liye.

 Pairo ko Uthaye

Apni peeth aur pet ki maspeshiyo ko majbut karne ke liye aap leg lifting kar sakte hai. Iss aasan ko karne ke liye ghutne aur kaliyo ke bal jameen par isthiti bnaiye.Ab ek pair ko hawa mai upar ki aur uthaiye aur fir vapaas le jaye. Aisa hi dusre pair ke saath bhi kare. Iss vyayam ko aap 10-12 baar jarur kijiye. Jisse aapko bahut fayda hoga.

Step Up

Step up karne ke liye aapko 4 se 6 inch ke ek stool ki jarurat hoti hai. Ise karne ke liye stool ko samne rakhe aur ek pair se us par kadam rakhe aur fir vapaas le jaye. Ab dusre pair se bhi yahi prakriya doharaiye. Step up karne ke liye deewar le paas khade ho sakte hai.  Taki aapko isse karne mai aasni ho. Dhyan rakhe ki aapki kamar is vyayam ke samay sheedhi ho aur aapke sharir ka vajan talvo ke aage vale hisse par hona chahiye.

 Fitness Ball ke Saath Squat

Garbhavastha ke douran yeh vyayam  karne se aapki normal delivery ke chances badh jate hai. Ise karne  ke liye deewar ki taraf kamar ko sheedha karke  khade ho aur apne tatha deewar ke madhaye squat ball ko lagaiye, ab ball ka ek sheave ki tarah prayog karte huye tab tak niche aaye jab tak ki aapke ghutne 90 degree angle tak na aa jaye. Isse bina kisi heel ya jute ke kijiye. Iss prakriya ko das baar dohraiye. Kyoki iss vyayam se pregnancy mai hona vala back pain bhi khatam ho jata hai.

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 Side flex

Side flex karne ke liye baye taraf let jaye aur apni baye haath par khud ko aage ki aur badhaye. Apne baye andhe ko seedha baye kohani ke upar rakhe. Kulho aur ghutne ko bhi seedha rakhe ab thoda sa upar uthe aur vajan ko kohani par rahne de. Jitni der ho sake iss avstha mai rahe aur fir samnaye avstha mai aa jaye. Ise bhi bas baar jarur kijiye.Yeh aapko bahut aache result dete hai.  To hum bol sakte hai, side flex ek bahut aham Exercise During Pregnancy hai.

V Aakar mai Bethe

Ise karne ke liye jameen par trainer se kamar laga peeth ke bal beth jaye. Apne pairo aur haatho ko seedha rakhe. Ab apne sheedhe pair ko thoda sa upar uthaye aur rok kar rakhe, fir niche laye. Yehi prakriya baye pair ke saath bhi dourahe.

Exercise During Pregnancy in Hindi, Swasth Garbhavastha ke Liye Apnaiye inn Vyayam Ko

exercises during pregnancy

 

Balance Trainer Ki Sahayta

V- sit with balance trainer karne ke liye trainer par beth jaye . Aur apne haath ko aage ki aur seedha kar le. Ab jab tak aapke pet ki maspeshiya ko kasht na ho tab tak peche jhuke. Kuch der ruke aur fir vapaas samanaye isthiti mai aa jaye. Aisa 10 se 11 baar jarur kijiye.

 Ek Pair ki Sahayta Le

Ek baar aap V-sit aaram se karne lage, to fir one leg v sit karne ka prayaas kare. Isse karne ke liye bas aapko V-sits karte huye bari-bari se aapko ek pair ko hawa mai uthana hoga.

 Roll Back

Jameen par chokdi maar kar bethe. Ab jitna peeche ja sakti hai utna peeche jaye. Kuch der ruke fir vapaas aajaye. Agar jarurat pade to apne sahara  ke liye haatho ko ya ghutno ko jameen par rakh le.

Upar aapne jana Exercise During Pregnancy in Hindi. To bas der kis baat ki agar aap maa banane vali hai to, aaj se inn vyayam ko apna kar apni swasth garbhavastha a ko enjoy kare.

Exercise During Pregnancy mai Rakhiye Savdhaniya

Har mahila ki uski garbhavastha aur sharir ke hisaab se alag-alag jarurate hoti hai. Isliye koi bhi vyayam ke pahle doctor ki salah jarur lijiye. Saath hi surkshit vyayam kare. Bina kisi expert ki salah ke koi nayi exercise na kare. Nahi to aapko fayde milne ki jagah aur nuksaan na ho jaye. To bas apna dhyan rakhe aur hamesha surkshit rahe.

Pregnancy se sambhandhit adhik jankari ke liye yaha jaye Diet and Fitness.