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Pregnancy Workout Plans: Garbhavati Mahilao Ke Liye

Garbhvati hona har mahila ke jeevan ka sabse jyada khushi ka pal hota hai. Jab mahilaye garbhavati hoti hai to unke sharir mai aur hormones mai kai tarah ke badlav hote hai.

Iss avastha mai har mahilao ko apne sharir aur swasth ka bahut acche se dhyan rakhne ki jarurat hoti hai. Jisse wo prasav ke pehle aur garbhavastha ke baad bhi swasth aur fit reh sake.

Garbhavastha ke wakt aur baad mai aese kai vyayam hote hai jinhe karne se har mahila apne aap ko swasth rakhne ke sath sath sharir ke shape ka bhi khayal rakh sakti hai. Iske liye unhe acche Workout Plans ki jarurat hoti hai.

Aapne dekha hoga ki bahut si Bollywood aur Hollywood actress baccho ko janm dene ke bad bhi fit dikhayi deti hai. Unhe dekhkar koi yeh nahi keh sakta ki ye maa ban chuki hai. Kya aap bhi inn actresses ki tarah fit dikhna chahte hai. To aaiye jante hai Pregnancy Workout Plans yane ki garbhavastha ke douran kiye jane wale vyayamo ke bare mai.
 

Pregnancy Exercise: Garbhavastha Ke Samay Kiye Jane Wale Vyayam

 
Pregnancy Workout Plans
 

Exercise During Pregnancy – Prasav Ke Pehale Kare Yeh Vyayam

Garbhavastha ke douran bahut se aese vyayam hote hai jinhe karne se mahilaye apne aap ko fit rakh sakti hai lekin inhe karte waqt bahut si savdhaniya baratana bhi aavyashak hai.

Saans Lene Wale Vyayam

Bacche ke janm ke samay mahilao ko lambi saans lene aur chodane me bahut pareshani hoti hai. Iss liye saans lene wale vyayam iss samay mai bahut mahatva rakhte hai. Iss tarah ke vyayam ko karne se saans lene wali sabhi maspeshiyo ke vyayam hota hai aur adhik matra mai oxyzen fefadon ke dwara rakt mai jati hai. Jisse sharir ko fayda milta hai.

Vyayam karne ka tarika– Iss vyayam ko karne ke liye sabse pehle jamin par palthi marker baith jaye. Fir apni gardan, kamar aur peeth ko seedha rakhe. iski shuruwat karne se pehle choti saanse lekar chhode. Kam se kam 3 bar aesa kare. Fir bad me lambi saanse lekar kaafi samay tak rokne ki kosis karna chahiye. Aesa pratidin 5 bar avashya karna chahiye.
 

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Kulho aur Muladhar Ka Vyayam

Garbhdharan ke baad mahilao ki kamar, pet, kulho aur perineum (Muladhar) ki maspeshiya sithil ho jati hai aur latakne lagti hai. Iske liye garbhavastha ke samay yeh vyayam jarur karna chahiye jisse striya pehle ki tarah chust rahe.

Vyayam karne ka tarika– Sabse pehale apne kulhe aur perineum ki maspeshiyo ko dhila chod dijiye jaise peshab ke samay sharir dhila ho jata hai. Fir apne  kulhe aur perineum ki maspeshiyo ko iss tarah se dabaye jaise aap peshab ko rok rahi ho. Iss prakriya ko 7 se 8 bar dohrana chahiye.

Ab wapis ek bar aur apne sharir ko dhila chode aur iss bar apni maspeshiyo ko iss tarah se dabaye jaise ki aap peshab ko bahut der tak roke huye ho. Isse aapko mal, yoni, mutradwar, uske upar ke bhag aur pet ki nabhi khichi hui mehsus hogi. Aesa karne se sharir ko bahut labh milta hai. Iss karte wakt yeh dhyan rakhe ki iss kriya ko karte wakt saans lena aur chodna hai.

Kamar Ke Liye Vyayam

Pregnancy Workout Plans mai kamar ke liye vyayam bhi mahatvapurna mana gaya hai. Iss vyayam ko karne ke liye sabse pehale apne dono ghutano ko mode. Iske pashchat thoda aage ki or jhuke aur apne dono hatho ki hatheliyo se peeth ko aaram de. Aesa karte samay peeth, kamar aur poora sharir seedha hona chahiye. Iss douran kulhe aur ghutane ek seedh mai hona chahiye. Aur kandhe aur haath ek seedh mai. Iske bad apne sar ko niche ki or jhukaye.
 

Prasav Ke Bad Kiye Jane Wale Vyayam

Garbhdharan ke bad mahilao ke sharir mai bahut se parivartan aa jate hai. Unka sharir dhila pad jata hai. Aese mai unhe apne aap ko pehale jaisa karne ke liye vyayam karne ki jarurat hoti hai. Post Pregnancy Exercises ke antargat aese bahut se vyayam hote hai jisse mahilaye apne aapko fit bana sakti hai.

Sadharan Vyayam: Sabse pehale jamin par dari bichakar peeth ke bal seedha let jaye. Uske bad dhire dhire lambi saans le. Saans iss tarah se le ki aapke pet ki maspeshiyo par khichav mehsus ho. Uske bad dhire dhire saans chod de.

Paidal Chalna: Prasav ke baad sabse accha vyayam paidal chalna mana gaya hai. Pregnancy ke tisare saptah se hi mahilaye paidal chalna shuru kar sakti hai. Aesa karte wakt unhe apni peeth, pet aur gardan ko sidha rakhna chahiye aur dhire dhire lambi saans lena chahiye.

Pairo aur Takhano Ka Vyayam: Pet ki maspeshiyo ke dhilepan ko dur karne ke liye sabse pehle ek chatai mai peeth ke bal seedha let jaye. Iske bad apne dono haatho aur pairo ko milane ki kosis kare. Iske bad dhire-dhire apne dahine pair ko upar ki or 6 se 8 inch uthaye aur pair ko sidha kare. 2 minute ke bad pair ko dhire dhire niche lakar pehale ki avastha mai laye. Aur yahi prakriya apne baayen pair ke sath dohraye. Aesa din mai 5 se 6 bar karne se pet ki maspeshiyo mai khichav aata hai.

Note: Lekin yad rahe shuruwati samay mai jab tak yoni se rakt strav ho raha ho tab tak vyayam nahi karna chahiye. Iske alawa doctor ki salah lekar hi exercise ka plan banana behatar hai.
 

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