The quality of sexual life and the health of the genital organs depends on many factors. First of all, you need to carefully monitor the condition of this area to avoid many problems. One of the best options would be intimate gymnastics, exercises of which are an effective way to prevent many diseases in both women and men.
Also, a set of exercises helps muscle tissue always remain in good shape, which contributes to greater pleasure during sexual intercourse. There are many programs that you can use at home.
What is intimate gymnastics and why is it needed?
Beauty and health depend on the coordinated work of the whole organism. The genital organs play a significant role in this process, since they are entrusted with many important functions. Intimate gymnastics is a set of special exercises designed to strengthen the pelvic muscles. The main goal of such training is to prevent age-related diseases and improve sex life for both partners.
https://youtu.be/o13yMv3na8E
For women
Training intimate muscles has a number of positive factors for the female body. This type of exercise is recommended for women over 40 years of age to prevent early menopause, as well as for young girls who are just about to become mothers.
Thanks to intimate training, women achieve the following positive effects:
- Pregnancy and childbirth are easier and less painful.
- There is a delay in menopause.
- After childbirth, muscle tissue quickly returns to shape.
- A stable menstrual cycle is established, menstruation is painless.
- The general condition of the body improves.
- Intimate gymnastics for women helps to quickly get rid of excess weight and gets in shape.
Also, trained pelvic floor muscles have an aesthetic criterion. Elastic, toned buttocks emphasize the slimness of the figure and make it more feminine. It has been experimentally proven that girls with strong, athletic pelvises have a greater chance of winning male attention.
For men
For men, Arnold Kegel also developed a special exercise that helps maintain procreation functions. With the help of such exercises the following results are obtained:
- The muscles of the abdomen and intimate places are strengthened, which contributes to their greater endurance.
- The period of reproductive function is extended.
- Sperm become more agile, which increases the chance of fertilization.
- Gymnastics helps prevent prostate adenoma and other diseases of the male genital organs.
For shy men, there are also video lessons that you can follow without leaving your home.
A few rules for morning exercises
1. Exercises should be done immediately after waking up.
The body and brain may resist, but this is necessary. Wash your face and run to exercise. Believe me, after a few exercises the body will begin to wake up and the mind will begin to clear up. Gradually you will get used to doing exercises in the morning.
2. Gymnastics should be short.
There is no need to starve yourself with an hour-long workout in the morning, otherwise you will not wake up and will be even more tired. 15-20 minutes is quite a suitable duration.
3. Exercise should meet your goals.
In addition to general warm-up exercises, you can pay attention to problem areas. Want to keep your butt in shape? This means you should include squats and lunges in your morning exercise routine.
If you want to get rid of your belly and abs, then abdominal exercises will help you.
The main thing in morning exercises is systematicity, and even when you want to sleep more than ever, you need to get up and do exercises. You will wake up, your body will be fine, and the pride that you got up and started exercising will be off the charts.
Kegel exercises for both sexes
Such gymnastics is equally beneficial for both the female and male body. It helps you stay in good physical shape and feel great. Partners will be able to give each other unforgettable sexual pleasure.
https://youtu.be/qjWKj6Ohhj0
The main advantage of Kegel gymnastics is that it does not require long training. It can be done almost anywhere: at work, while driving a car, at the table during dinner, in the supermarket. But for beginners, it is recommended to set aside a few minutes of free time, find a quiet place and properly master the technology.
The very first task before gymnastics is to learn to feel your intimate muscles. To do this, it is recommended to delay the process of releasing urine from the urethra several times for 2-3 seconds, and then resume it again. After satisfying the physical need, the exercise must be repeated several times as usual. Once the vaginal muscles are ready, you can begin training.
To achieve results, training must be carried out regularly for 60-90 days, devoting 20-30 minutes to them daily.
The simplest exercise recommended for beginners is to contract and relax the intimate muscles. At a fast pace, you need to do such manipulations for 15 seconds, then rest for the same amount and repeat again. And so on three more times. It is necessary to perform 10 approaches 3 times a day.
The essence of the technique
The modern woman is placed in strict limits. She must be collected, strong, courageous and ambitious. A woman must work and earn money for the benefit of the family. It is not so rare that a woman gets more than her man. But at the same time, a woman must still remain wise and calm. The dynamics of modern life and the desire to use male methods in achieving one’s goals steals female energy and Slavic gymnastics will help make up for the losses. The complex includes 27 exercises, divided into the lower, middle and upper worlds. The exercises of the lower world are designed only for women and men are prohibited from performing them, so as not to suppress the male essence. There is no urgent need to do all the exercises. You can choose only a few and improve in them, supplementing them with new exercises from time to time.
Basic Kegel exercisers
For greater efficiency, it is recommended to use special devices during charging. They are needed to strengthen the vaginal muscles. Let's look at several popular exercise machines that are considered the most effective. Such devices include:
- Pneumatic – controls pressure in the lower abdomen and also massages the vaginal walls. This tones the muscles. Before use, read the description of the procedure on the packaging.
- Laser – helps to perform training correctly. It also “reports” on the work performed using special sensors.
- Egg - has many similarities with classic vaginal balls. It received this name due to its oval shape, which facilitates easy insertion into the vagina. The exercise machine is worn inside the genitals for a certain period of time. This helps you learn to feel your intimate muscles and control their tension.
Each of these devices is aimed at improving the state of the intimate environment. To select the appropriate option, you must consult your doctor.
Health running
Running is a universal means of influencing the body. As a result of jogging, a person feels great, has a good appetite, mood, performance, etc. Long-term observations have established that as long as an active motor mode is maintained (in particular, jogging), the aging process slows down. A daily portion of healthy running protects the body from the effects of chronic intoxications and infections. Thus, jogging, due to its many positive aspects, has become a mass phenomenon.
It is much easier for the whole family to run - the elders need to keep an eye on the younger family members, and the children themselves feel better and more confident next to their parents. Children, as a rule, cannot jog under 3 years of age and should not be forced to do so. In addition, monotonous movements without a specific goal quickly tire the baby, and he loses interest in activities. Children from 4-6 years old and older can be taken for a run.
At the initial stage of training, do not chase speed. Make the workout more difficult only by increasing the distance. There is no need to exhaust yourself with strong-willed decisions to run a pre-planned distance at any cost.
It is important to stop exercising and feel the desire to run another part of the distance.
Specialists from the All-Union Scientific Research Institute of Physical Culture recommend a gentle running regime in the first months of training.
The lesson is structured as follows:
- walking (accelerated) - 2-3 minutes;
— general developmental exercises—13-15 minutes;
- running - 15-30 minutes,
– walking – 5 min.
The program should start with walking, then move on to a combination: walking - running, and then only running, remembering the basic rules formulated by the famous scientist Kenneth Cooper: safe, slow, progressive. You can only go jogging after consulting a doctor.
When exercising, you should pay attention to maintaining a 2-hour interval between food and the start of training. You can run in the morning, before breakfast
But 10-15 minutes before the start of training, it is useful to drink a glass of fruit juice.
When running at a slow pace, you need to breathe through your nose. Special studies have shown that with a heart rate of no more than 130 beats per minute, nasal breathing is not difficult. And, when the need arises to take a breath of air through the mouth, the pulse increases to 140-150 beats per minute.
Properly selected shoes are important. The sole should be elastic, softening the push-off of the foot from hard surfaces
Clothing should be loose and not restrict movement. In cold weather, do not dress too warmly to avoid excessive sweating. In hot weather, do not wear clothing made from synthetic, breathable fabrics.
Before running, you need to warm up. It will help prevent unwanted consequences for the cardiovascular system and musculoskeletal system. The main content of the warm-up is stretching exercises.
It is very important to be able to correctly bring the body from a state of increased activity to normal. This is usually achieved by walking calmly
At the end of the workout after running, walk 300 meters. After walking, you can perform exercises aimed at strengthening various muscle groups and building strength. 15 minutes after finishing your workout, measure your heart rate. Complete or almost complete restoration of the pulse to the original data indicates good tolerance of the load by the body.
Health running in winter has its own characteristics. You can breathe through your mouth while running even at a temperature of -15 degrees in the absence of wind. In colder temperatures or strong winds, inhale through the nose. When you breathe through your nose, your running pace usually slows down.
At the slightest ailment or poor health, training is stopped. After breaks caused by illness, you should start training with light jogging no earlier than 8-10 days after recovery.
https://youtu.be/umCwA5jSVSk
Wumbuilding - a set of exercises
Before you start training your intimate muscles at home, you need to learn how to feel them correctly. To do this, use the Kegel technique for tension and relaxation. After learning control, you can move on to wumbling. Such activities help keep female organs in shape without much effort. It is convenient to perform gymnastics on your own at home. You don't need to spend a lot of time on exercises.
You don't need to study for a long time to master them. You just need to read the description on the forums or watch videos with instructions. The main simulators include:
- "Blink" or "Swing". This type of training received its name thanks to technology. It is performed as follows: first you need to feel the outer vaginal muscles and tense them. Hold in a compressed state for 10-15 seconds and let them gradually relax. After a ten-second rest, repeat the manipulation. Continue the lesson for 5 minutes. It is recommended to do 3 sessions per day with breaks. With this mode, the average number of blinks reaches 500 per day.
- The next exercise is called “winking.” Unlike the “swing”, manipulation of intimate organs must be performed quickly and dynamically. The interval between muscle contractions and relaxations is about 2-3 seconds. The training is also continued for 5 minutes and repeated three times a day.
- "Lock". It consists of gradual muscle tension and gradual relaxation. First, the muscle tissue should be tensed slightly for a few seconds. Then do the same thing, but with greater force. The third time the compression is carried out as tightly as possible. Relaxation is carried out in the reverse order. It is recommended to repeat 20 times daily.
- “Tower” The exercise is called so because its main task is to pull the muscles as high as possible. At the same time, you need to direct the intimate organs and lower abdomen so that the muscle tissue rushes upward. Repeat 10-15 times.
- "Udiyana." A complex but effective exercise that allows you to train not only the intimate area, but also the entire body. You need to place your feet shoulder-width apart, bend your knees, exhale as much as possible and place your hands on your hips. Breathing should be held for 20 seconds. Perform 2 times a day on an empty stomach.
It is not recommended to conduct classes during menstruation. There are separate exercises for pregnant women. Before performing it, be sure to consult a gynecologist.
Preparation
Morning exercises can be divided into warm-up and more complex exercises. Running, jumping, stretching can be added at your own discretion, if necessary. Turn on the music, you can turn on the YouTube video and repeat. You can organize a mini-disco - this is the best solution for physical fitness and improving your mood. If you organize a disco with the same movements for adults and children, you can also organize evening dance gymnastics.
A few words about preparation:
- for a good awakening, it is enough to stretch with force on the bed - this reflex stretches the muscles and helps the body become more active;
- you need to wash your face with cold water, this will serve as the beginning of hardening, you can soon switch to a contrast shower or, if necessary, a cold shower - it is not as scary as it seems, but if taken for a short time, it is useful (it is advisable to reduce the water temperature gradually, day by day );
- It is better to dry yourself with a towel with increased rigidity, this will be a kind of morning massage;
- you don’t need to smear your body with lotion or cosmetic milk every time, this clogs the pores and does not bring any benefit, except that the body becomes fragrant, but you can still use something moisturizing for medicinal purposes if the skin is too dry (for example, due to exposure to frost).
httpv://www.youtube.com/watch?v=embed/Gj2TRL0G9PY
Vumbilding simulators
To train intimate muscles, vaginal balls or a simulator called an “egg” are most often used. When purchasing a device, you need to pay attention to the material from which it is made. Medical silicone or natural hypoallergenic materials are best suited.
Size and weight are determined individually. For the first classes, larger and lighter balls are suitable, which can be made smaller and heavier as the muscles adapt. Also, do not forget about regular training. Strict adherence to the regime allows you to accustom the body to discipline and set biorhythms for self-healing.
Especially for you!
If you suffer from any disease, before performing exercises, consult with your doctor or trainer (me, for example). This can be done via Skype elle_parus or by email
Order a personalized set of exercises designed to suit your needs and current health status. I wish you a cheerful morning every day and no worries!
Sincerely yours, Elena Shamova.
I thank Lena for the information. And I would like to suggest that you also include this exercise from Oleg Gazmanov in your health-improving gymnastics complex. Not so long ago I began to systematically perform it myself. I watch Oleg Gazmanov’s health lessons with interest. You probably know that he is a master of sports, he had many injuries. Including spinal injuries. What helped him get into the rhythm of work, cope with everything successfully, and be in excellent physical shape? Here is one such exercise.
How to test your own flexibility?
There are exercises that help you understand the degree of your flexibility:
- Tilt your head, round your back and touch your chin to your chest. If during the exercise there is pain or discomfort in the spine, and the eyes are dark, then this indicates insufficient flexibility.
- Slowly bend your spine back. The presence of discomfort, pain and crunching will indicate an insufficient level of flexibility.
- Lean forward, place your palms on the floor in front of you, while keeping your knees straight. If you managed to do this without pain or discomfort, then everything is fine with flexibility.
IMPORTANT: flexibility is reduced in the first half of the day, so it is considered optimal to perform training at this time. To develop flexibility, regular daily training will be required, at least every other day. For maximum effect, each exercise should be performed for 30-60 seconds, and there should be minimal breaks between exercises.
If you decide to develop your own flexibility, then you should remember the safety rules and main features:
- Flexibility develops rather slowly. An ordinary person can do the splits only after regular training for 6-18 months. It is not possible to do the splits in a week, so do not believe advertising promises.
- Add enough dairy products to your diet, otherwise calcium levels in the body will decrease, which leads to the risk of injury during exercise.
- Performing exercises should not cause pain. Intense training can cause ligament damage and more serious injuries. Each lesson should begin with a minimal warm-up, just swing your arms, legs, rotate your head and pelvis.
- The set of exercises must be balanced. Of all the exercises in this article, choose 10-13, which will be aimed at developing all muscle groups and joints. It is better to perform all exercises in a logical sequence, starting from the neck muscles and ending with the pelvic muscles and knee joints.
- Exercise regularly. Daily work will allow you to achieve the flexibility you desire. Remember that exercising from time to time will not bring the desired results, and you will not be able to maintain stretching for a long time if you stop exercising.
- You shouldn’t come up with some “your own” exercises. This may be dangerous due to injury.
https://youtu.be/E5i4rDc_GA8
Features of musical accompaniment
Music during training is not necessary, especially if it is a five-minute exercise. But it will still set the mood and rhythm.
What is music for?
- the body picks up the rhythm and begins to move to the beat, so you can, for example, wake up faster;
- to develop a reflex - as soon as you hear a cheerful melody, you will want to do a couple of exercises;
- if the house is noisy, then music in headphones will help you concentrate on training;
- it’s more interesting to speed up the tempo with lively, fast music;
- Slow melodies will calm the body, set it up for rest and sleep.
Create a playlist of your favorite tracks to get the most out of your workout. For active activities, choose fast melodies, and for stretching and training before bed, choose calm and slow ones.
