yadi aap apana vajan kam karana chaahate hain to daudana ise karane ke sarvottam tareekon mein se ek hai kyonki daudane se kaardiyo vyaayaam ke kisee bhee any roop kee tulana mein adhik kailoree barn hotee hai yadi aapake paas kuchh atirikt paund hain jinhen aap kam karana chaahate hain to yahaan 12 yuktiyaan dee gaee hain jo aapako aarambh karane mein madad karengee 1 praapt karen daudane vaale jooton kee ek badee jodee aapako apane pairon ko achchhee tarah se sahaara dene kee jaroorat hai aur daudane vaale joote aaraamadaayak hone chaahie aur aapake pairon ko kushan karana chaahie ve aapake pairon ko majaboot rakhane mein madad kar sakate hain jab aap apana vyaayaam kar rahe hon to doktar ko dekhane ke lie pahale doktar se milen. us maamale ke lie aahaar ya koee vyaayaam kaaryakram yah vishesh roop se mahatvapoorn hai yadi aap adhik vajan vaale hain ya koee antarnihit svaasthy samasya hai 3 daudane se pahale kheenchakar shuroo karen pair aur bachhade kee maansapeshiyon ko pooree tarah se phailaana mahatvapoorn hai jisase aap apana lacheelaapan badhaenge aur yah rahata hai aap maansapeshiyon mein chot ya khinchaav se 4 dheere-dheere aur niyamit roop se shuroo karen, pahale kuchh dinon mein daudane aur chalane ka sanyojan hamesha samajhadaar hota hai aapako dheere-dheere shuroo karana chaahie aur apanee pragati ko utana hee badhaana chaahie jitana ki apane aap ko chot pahunchae bina sambhav hai 5 lakshy nirdhaarit karen yah mahatvapoorn hai ki aap shuruaat mein kuchh lakshy nirdhaarit karen ki aap kitana vajan kam karana chaahate hain aakhirakaar vajan kam karana lagabhag asambhav hai yadi aap nahin jaanate ki aap kitana chaahate hain 6 kho den, ham har haphte daudane mein lagane vaale samay ko 5 das minat mein badhaen, barn kee gaee kailoree kee maatra ko badhaane ke lie har haphte dauden, ek baar jab aap apane daudane ke vyaayaam mein sahaj mahasoos karane lagen, to aap tejee se daudana shuroo kar sakate hain aur lambee dooree tak daudana shuroo kar sakate hain. saat aaraam prati saptaah kam se kam ek din apanee maansapeshiyon ko aaraam karane ke lie aur apane shareer ko ek din mein aath baar bharapoor paanee peene ke lie sunishchit karen ki har din kam se kam aath kap paanee pien peene ka paanee aapake shareer ko apashisht aur vishaakt padaarthon se saaph kar sakata hai. apane chayaapachay ko tej karen taaki aap tejee se vasa jalaen aur yah oorja ke star ko bhee badhaega 9 ek svasth santulit aahaar len aapako apane aahaar mein kaarbohaidret proteen vasa vitaamin khanij aur phaibar kee aavashyakata hai isase aapakee oorja ka star badhega aur aapako tejee se phait barn karane mein madad milegee 10 ek dost len jisase aapake prerit rahane kee sambhaavana adhik ho yadi aap ek dost ko lete hain to aap ek doosare ko apane lakshyon kee disha mein ek saath kaam karane ke lie protsaahit kar sakate hain 11 drshyon ka aanand len yaad rakhen any pahaluon par bhee dhyaan kendrit karane ke alaava khone ke lie dauden vajan aapako any sabhee laabhon ka aanand lene kee adhik sambhaavana hogee jaise ki juda hua aur majaboot mahasoos karana yadi sambhav ho to vibhinn kshetron ka chayan karen aur samudr tat par jaen paark ya kaheen aap 12 se pahale nahin gae hain paryaapt neend len paryaapt neend lena aapake vajan ghataane ke kaaryakram ke lie mahatvapoorn hai aur saath hee adhik neend lene se aapake shareer ke haarmon santulit honge.
