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Exercise During Pregnancy In Urdu
 

Exercise during Pregnancy In Urdu

Here we are talking about exercise during pregnancy. It is most important part of pregnancy. During pregnancy the women must do exercise for her and her baby’s health. Walk is a very superior exercise during pregnancy. Women can do walk easily in gallery or yard for 20 minutes. It is not important that, you do exercise in one time; you can do in two parts. For example : Do exercise 10 minutes at morning and 10 minutes at evening. Exercise absorbs the oxygen in blood. During the exercise take deep breath, be happy and calm. Except walk pregnant women can do other exercises also. In this topic we gave you some simple and easy exercises for pregnant women. But if you want to try it, so please be carefully. I pray you have a safe pregnant journey and birth a healthy baby. In this page you can see the information about exercise during pregnancy In Urdu.

 

Exercise during Pregnancy In Urdu



Hamal (Pregnancy) ke dauran aurat ki sab se behtar exercise paidal chalna hai. Aaraam aur sahulat ke sath muqarrarah waqt par ghar ke sehan, baraamde, gallery mein 20 minute ki walk aasaani se ki ja sakti hai. Zaroori nahi key eh exercise aik he waqt mein ki jae. Ise 2 hisson mein bhi kiya ja sakta hai. Maslan 10 minute subha aur 10 minute shaam mein tehla jae. Aik he waqt mein thore waqfey se bhi walk ki ja sakti hai. Aurat ko tehalne kle dauran shareek e hayat shamil ho ya koi qareebi azeez aur saheli, to dilchasp guftugo aur khush dili se walk ka lutf dobala ho jata hai. Hansi dil lagi sehat ka samaan karte hain. Is se oxygen khoon mein khoob jazb hoti hai. Waise bhi walk ke dauran gehre saans lete rehna chahiye. Dauran e hamal khush mizaji aur khush bashi ke Maa aur Bache dono par barhe ache asraat murattab hote hain.

 
Walk ke ilawa dosri exercises bhi ki ja sakti hain, lekin yeh zaroori hai ke Hamla aurat (pregnant woman) ki sakat, bardaasht aur zaroorat saamne rakh kar yeh exercises ki jae. Har exercise ka maqsad jism ko kisi dabao aur bila zaroorat zehmat ke baghair mutehrik rakhna chahiye.

 
Aesi kae aasaan exercises hain job eth kar ya lait kar kija sakti hain. Khare ho kar ki jane wali exercises bhi aasaan hoti hain. Behtar yeh hai ke beth kar ki jane wali exercises se yeh silsila shuru kiya jae, in mein neck aur shoulders ki exercises shamil hoti hain. Jin se haamla jismani rahat aur tawanai hasil kar sakti hai.

 
Neck Exercise In Urdu : Is ka maqsad neck aur shoulders ke azlaat ko harkat de kar inhe mazboot banana hota hai. Is se neck aur shoulders mein khinchao aur kasheedgi bhi door ho jati hai.

 
Darri waghera par aalti paalti maar kar araam se beth jaeye. Aap ka sir aur garden bilkul sidhe rahen.
1. Apna sir dheere dheere saamne jhuka kar thori seene se lagane ki koshish kijiye.

 
2. Ab sir ibtedai position mein laa kar mou khula rakh kar piche ki taraf le jae. Yahan tak ke thori ka rukh chat ki taraf ho jae. Apna mou bandh kar lijiye. Is se aap apni neck mein khinchao mehsoos karengi. Is halat mein 6 ki counting tak rahiye.

 
3. Sir ko ibtedai halat mein wapis le aaye aur right aur phir left janib sir ghumaeye, khayal rahe ke aap ki chin har martaba aik he position mein ghomey, yani neechi oonchi na ho. Is ka rukh shoulders ke baraber rahe, in se ooncha ya niche na ho. Yeh exercise 3 martaba kijiye.

 
Movement of Shoulders : Yeh back ke opri hisse ke liye mufeed hoti hai aur is se neck ke mohron aur guddi ko bhi faida aur araam milta hai.

 
Pehli exercise ki tarah aalti paalti maar kar beth jae, sir aur neck bilkul sidhe rahen.

 
1. Shoulders ko saamne laeye.

 
2. Shoulders ko kaan ki taraf oper uthaeye.

 
3. Shoulders piche ki taraf is tarah jhukaeye ke aap ka seena ubhar jae. 

 
4. Shoulders ko pehli position par le aae.

 
Yeh exercise pehli tarteeb ke mutabiq zara tezi se 2 martaba kijiye aur phir tarteeb badal dijiye, yani aakhri exercise pehle aur pehli aakhir mein kijiye. Yeh amal bhi 5 martaba kijiye.
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