Kegel exercise करने का सही तरीका || Kegel exercises for men 

Kegel exercise करने का सही तरीका || Kegel exercises for men
how to do kegel exercises in Hindi ?
how to do kegel exercises to last longer?
kegel exercise benefits kya hain ?
Shighraptan ke liye kya koi exercise hoti hai ?
Erectile dysfunction aur shighrapatan ki natural exercise kya hoti hai ?
Timing badhane ka exercise kya hota hai ?
Kegel exercise kya hai ?
Kegel exercise karne ka sahi tarika kya hai ?
Kya kegel exercise effective hoti hai ?
Kegel exercise din mein kitni baar Karna chahiye ?
Kegel exercise kitni der tak karne se fayda hota hai ?
Kegel exercise ke kya fayde hain ?
How to do the kegel exercise?
Kegal excersise kaise karna chahiye?
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Ling mein tanav aur time badhane ki exercise kya hoti hai isko kaise kiya jata hai ?
Kegal exercise kya hoti hai ?
Kegel exercise erectile dysfunction aur premature ejaculation dono ke liye istemal ki jati hai .
Kegel exercise karne ke liye pet ke niche wala jo part hai jisme ek muscles hoti hai lise pelvic floor ki muscles kehte hain jisko. aur ye muscles urination ko control karne ke liye, ejaculation ko control karne ke liye ya fir stools ko control karne ke liye help karti hain .
Agar aap ki pelvic floor ki muscles strong rahengi to apka better control rahega apni body ke upar.
Jab hum kegel exercise ko karte hain to sab se important rehta hai ki sahi muscles ko pehchane kaise? Agar galat muscles par exercise karenge to fayda bhi nahi hoga aur nuksan bhi ho sakta hai.
Pelvic floor ki muscles ko strong karne ke liye baar-baar usko contract karna hai relax karna hai .
Pehla step ye hai ki sahi muscles ko pehchana jaye .
Sahi muscles ko pehchanne ke 2 tarike hain . man lijiye apko urination ke liye jana hai lekin apko abhi apne aap ko rokna hai to jis muscles ko contract kar ke apne aap ko rokenge ya fir man lijiye aap peshab kar rahe hain aur karte -karte apne aap ko rokna hai to jis muscles ko aap contract kar ke rokte hai usi muscles ki exercise karni hai .
Man lijiye apko stools pass karna hai, apko toilet jana par apko rokna hai abhi ya fir apko koi bole ki aap apne mal dwar ko thoda upar ki taraf contract karo to jis muscles ko aap contract karenge vahi muscles hoti hai .
Chahe urination rokna ho chahe stools ko control karna hai to jis muscles ko contract karenge vahi muscles ki exercise karni hoti hai.
sabse pehle sahi muscles ko dhundhna important hai aur agar nahi samjh aa rha to pas ke kisi doctor se consult kijiye .
Aam taur par bataya jata hai ki ye jo exercise hai pehle let ke kariye karan ye hai ki jab aap lete hote hain to jo gravity hai uska force hat jata hai to aap ke liye muscles ko contract karna asan ho jata hai .
To aap let jaenge aur aur jis muscles ko contract karna hai urination ke time pe ya toilet ke time pe aur fir aap apne mal dwar ko upar ki taraf khichenge aesa karna hai 3 second ke liye yani 3 second ke liye usko contract karna hai aur fir usko relax kar dena hai aur aesa ek baar mein lagbhag 10 baar kariye . Shuruaat mein din mein bas ek baar kar lijiye jaise - jaise apka control badhta jaye vaise - vaise aap din mein 2 baar ya finally 3 baar bhi kar sakte hain .
Shuruaat mein kaha jata hai ki let ke kariye uske baad kaha jata hai ki baith ke kariye aur akhiri mein khade ho kar bhi aap is exercise ko kar sakte hain bahot aasan si exercise rehti hai .