depend on the ability to consciously control their muscle
the responses.
Back in the mid-twentieth century Mr. Arnold Kegel (obstetrician, one of the leading American gynecologists) has developed a system of exercises for training the pelvic floor muscles. Initially these activities were recommended to women who have observed difficulties with control of urination. But the results showed himself from sexual health (both female and male! ), as Kegel exercises increase the tone of the muscles of the perineum, positively affecting the functioning of whole reproductive system.
Kegel exercises for "sexy" muscles? And where are they?
As a rule, to find themselves in these muscles offer, having a simple test. You should try to arbitrarily stop urination without moving your feet (only under this condition activates the right muscle). In ordinary life the pelvic floor muscles are not used, therefore, to strengthen them so you need to exert extra effort. Such as Kegel exercises.
Kegel exercises are especially good because you can do them anytime and anywhere (sitting in the office, dining in the restaurant, crossing the complicated intersection driving your own car). However, to "test areas" should go only after you learn to do Kegel exercises at home, most focusing on the procedure.
Practice shows that more than a third of people willing to train the right muscles, perform Kegel exercises correctly. If you are in doubt, contact your doctor or consultant, but to learn the basics of this workout definitely start at home, in the supine position or on its side. Kegel exercises are performed after emptying the bladder.
Kegel exercises: workshop
Kegel exercises for compression. Compression should be slow and the maximum. Concentrate on the muscles that surround the vagina and the urethra and slowly squeeze them as you try to stop urinating. Count to three and relax your muscles.
Kegel exercises to reduce. Quickly strain and then relax the muscles.
Kegel exercises for pushing out
. Photosites, as when urinating.
Kegel exercises "in the Elevator" (variable load). In dealing with this exercise, go after the previous fix.
For its proper execution is enough to imagine that you go up in the Elevator (and the title). The pelvic floor muscles should stretch slowly, as if adding force at the lift on each new floor. The maximum voltage at the peak, then the same gradual relaxation when "going down". This exercise Kegel learns to consciously control your muscles.
What you need to know want to learn Kegel exercises
Kegel exercises are not as simple as they seem at first glance. Untrained muscles quickly "give up", and then begin to work to connect more familiar to loads of gluteal muscles and the muscles of the inner thigh and abdominal muscles. It is therefore not practical immediately to "break records" doing more and more calls from the first day of training.
Start Kegel exercises with five slow contractions, five cuts and five vitaliani and make them 4-5 calls a day.
Another important condition - to be breathing! It must be smooth and natural. With each new week of classes number of repetitions of the exercises in each unit slowly increase. Ideally, Kegel exercises are performed from 100 to 200 times daily. One more important thing: make it a rule to do Kegel exercises at the same time. Or at least "bind" training to any daily rituals. For example, like this: woke up, stretched - made exercises on compression, brushing teeth - exercises to reduce, etc. Such conventions, of course, will not improve the result, but will definitely help for a long time "to register" Kegel exercises in the daily routine. As practice shows, the majority of beginners activists a few weeks later, just forget about training.
Kegel exercises: a pleasant and useful
Over time, their activities can and should be improved (although this aspect was more fortunate women). During Kegel exercises can be kept in the vagina any subject (by the way, Kegel invented not only exercise, but also a personal trainer for them).
Particularly resourceful combine business with pleasure and using sexual attributes, at least one approach to Kegel exercises a day out with full and bright orgasms!
In addition, Kegel exercises:
- contribute to easy childbirth;
- help to solve problems of postpartum recovery (in particular the problem of stretching of the vagina);
- enable women to manage their own orgasm and orgasm partner;
- allow men to strengthen your erection and gain control over ejaculation.
Source:
Zdravoe.com
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