HINDI NUSKHE: Pregnancy Exercise For Normal Delievery In Hindi

Pregnancy har ek woman ki zindgi ka bahot hi najuk or khushiyo bhra pal hota hai. aur pregnancy cesarean se jyada normal ho to achha rehta hai. apki normal delievery ho isliye khan pan(diet) ke sath exercise bi utni hi mahatvpurn hoti hai....

maa banake ka arth hota hai ki ab apke upar ek aur nayi jimmedari aani vali hai. jise apko apne jaan se bi jyada pyar dekar sambhalna hoga. aur iss nayi jimmedari ke sath sath apne apko bhi sambhalna hoga, iske liye ap pregnancy ke duaran hi apni jimmedari utha lijiye.

khane pine ke sath sath apko pregnancy ke dauran exercise(vyayam) bi krni chahiye, jiski vajah se ap apne bache ko bhi thoda hilan-chalan karva skte hai.

agar apne pehle kabhi exercise nai ki hai to apko pregnancy ke dauran kuchh bato ka dhyan rakhna padta hai, jaise....

• pregnancy ke dauran koi bi exercise(vyayam) karne se pehle apko expert doctors ki advice jarur leni chahiye. aur doctor ke regular contact me rehakar hi vyayam kre, taki apko koi pareshani ka samna karna na pade.

• fit rehne ke liye pregnancy ke suruaat ke dino se hi tehlana apke liye labhdayak prove hota hai. par bahot jyada bi tehlana thik nai hota.

• jab bi ap tehle aur koi kam ya vyayam kre uske thodi der bad sharir ekdam dhila chhodkar aaram karna bhi jaruri hota hai

• pregnancy ke dauran kamar dard na kare iske liye vyayam mahatvpurn hota hai. iske liye apko kisi expert se jankari lekar kamar ke sambadhit uchit vyayam krna chahiye.

• pregnancy me execise karna bahut achha hota hai, par kathin exercise bilkul nai karni chahiye. kisi expert ki advice lekar halki fulki exercise kar leni chahiye. aur thkavat hone par vayaym bilkul na kare.

• pregnancy me basketball, volleyball jaise uchhal-kud karne vale khel bilkul na khele, kyunki ye sab uchhalkud vale khel khelne se apko preganancy me asuvidha ho sakti hai.

vyayam se apka shariri santulan me rehta hai, vyaya, apko gharbhavastha ke bad honevali sharirik pareshaniyo aur badlav se bachayega.

Pregnancy Me Kiye Jane Vale Vyayam

pregnancy me vyayam karna jaruri hota hai isliye hum apko kuchh asan vyayam batate hai. jo pregnancy me kiye ja sakte hai. aur jisase ap aur apke pet me pal raha bacha dono hi swasth rahe.

ap koi bhi vyayam karne se pehle doctor ki advice jarur lijiye kyunki sab mahila ki sharirik banavat aur garbhavastha ke hisab se alag alag jarurat hoti hai.

aaram se aur dhire se tehale

Walking exercise

Preganancy me thoda walk krne se(tehalne se) sharir me raktpravah thik se hota hai. agar ap vyayam se pehle thoda tehal le to jyada achha hoga. par dhyan rahe ki jyada tej na daude aur cycling bhi nai krni chahiye. ap vyayam karne se pehle thoda normal walk kar sakte hai.

Diwar ke sahare push ups kare

wall push ups

iss vyayam ko karne ke liye ap koi diwar ki taraf apna munh ferke khadi ho jaye aur apne dono hatho ko diwar pe rakh de aur diwar ko dhire dhire dhakka dijiye aur apni chest ko diwar tak laye aur fir laut jayen. ye kam se kam 10 se 12 bar kijiye. aur wall pushups karte samay kamar ko sidha rakhna jaruri hota hai.

step ups kijiye

Step ups

step ups karne ke liye apko ek adhe se pone fit ke ek stool ki jarurat hoti hai. ye exercise karne ke liye ap stool ko apne samne rakhe or pehle ek pair stool par rakhe or fir dusra pair rakhe fir jo pair bad me rakha ho vo dhire dhire jamin par laye aur fir dusra pair bhi jamin par rakh dijiye aisa karib 7 se 8 bar kijiye.

squat ball ke sath vyayam

Squat ball exercise

ye exercise apki pelvis ko kholne me help karta hai aur apke bachhe ke liye yogy sthan banata hai. iss exercise ko karne ke liye diwar ki taraf pith karke khade ho jaiye aur apne kamar ke bal ek squat ball rakh dijiye aur squat ball ke sahare niche aaye aur tab tak niche aaye ki jab tak apke ghutne 90 degree ke kone tak na aa jaye. aur dhyan rahe ye exercise karte vakt ap bina hill ke jute pehne. ap iss prakriya ko 8 se 10 bar dohra sakte hai.

V aakar me baithkar

V shape sitting

iss vyayam ko karne ke liye apko balance trainer ke sahare v akar me baithna hoga. ap balance trainer ke sahare v akar me baithkar apne ek pair ko upar uthaiye aur thodi der vaise hi rakhe aur fir dhire dhire pair ko niche laye aur dusre pair ke sath bhi yahi prakriya dohraye.

pairo ko uthaiye(leg lifting)

Leg lifting

iss exercise ko karne ke liye apko ghutno aur kalaiyo ke bal jamin par sthiti banani hogi aur iss sthiti me ap apna ek pair ko hava me upar ki aur uthaiye aur phir vapis le aaye. aisa hi dusare pair ke sath bhi kijiye. aisa ap 10 se 12 bar dohra sakte hai.

ek baju let kar pair uthaye(side leg lift)

leg lift ki exercise ap ek baju ki taraf let kar bi kar sakte hai. 

Side leg lifting

iss exercise ko karne ke liye ap ek baju sharir ke bal let jaye aur apne ek hath apne shir ke niche aur ek hath kamar pr ya jamin pr ya sharir par sidha rakh sakte hai aur jo side upar ki taraf hai us side ke pair ko upar hava me uthaiye aur phir vapis laye. esa hi dusri side let kar bhi kre. ye prakriya ap 6 se 8 bar kar sakti hai.

Inn sab exercises karne se pehle ap apne doctor ki advice jarur lijiye. aur ho sake to ye sab exercise kisi expert ki nigrani me kare jisase apko koi pareshani na ho aur ap asuvidha me na pade.