Before, my hand tore up a woman’s private parts care product, and many girls estimated that their hearts were half cold… Since Ji Ge said that this was not reliable and that there were risks, then you’d better say, what should I do?
Ji Ge has always had a break and a stand. This time, let’s talk about Kegel exercise, which exercises PC muscles. It can not only improve vaginal relaxation, incontinence of urine and feces, but also improve the ability of snapping.
The most powerful thing about this sport is that both men and women, old and young, can do it, and there will be surprises if they persist.
Benefits of Women Exercising PC Muscle
PC muscle is also called pelvic floor muscle. Regular exercise of PC muscle can better support pelvic organs such as uterus, double accessories, bladder, small intestine and rectum.
Many women will leak urine after giving birth or getting older, laughing, coughing, and even standing up … At the same time, it may be found that the vaginal contractility is also weakened.
Insist on exercising PC muscles in the right way, and these problems will be obviously improved.
If you start to exercise PC muscles before pregnancy and childbirth, you can also prevent these problems to the greatest extent.
Benefits of Men Exercising PC Muscle
Of course, men also have PC muscles, which support important organs such as bladder and rectum.
Exercising PC muscle can improve urination dripping, help urinary incontinence, and also improve sexual ability.
Key 1: Where is the PC muscle?
The position of PC muscle is very special. Some people can’t see the effect after doing it for a period of time because they are not to the purpose of the specific method.
Many sports have video tutorials, but Kegel sports are a [quiet] sport, so… there is really no video.
How to accurately locate PC muscle? Three words: to feel.
- In the process of urinating, if you try to stop urinating, the muscle that is contracting hard at this time is the PC muscle. You can also feel the presence of the PC muscle by contracting your anus. Women can also try to put a finger into the vagina, try to contract hard, and feel the way of exerting force. Yes, that’s the feeling.
Key 2: Focus on PC Muscle
It is the PC muscle that you have to contract hard.
Don’t contract your abdomen at the same time!
Don’t shrink your thighs at the same time!
Don’t shrink your hips at the same time!
At the same time, don’t hold your breath.
Insisting on repeating the wrong movements will not have what effect. Only by adjusting the rhythm of breathing and muscle contraction can the best effect be achieved.
How do you do Kegel sports?
At the beginning of Kegel’s exercise, you can lie flat on the ground and try to contract the PC muscle for 5 seconds, relax for 5 seconds, contract and relax again. After proficiency, you can extend the time of contraction and relaxation to 10 seconds.
3-8 groups per day, each group relaxes 10-15 times of contraction and persists for at least 8 weeks, which may bring obvious changes.
Where do you exercise?
It is precisely because Kegel’s exercise is [silent] that it can be done anytime and anywhere. However, as a beginner, it is easier to find the correct way to exert oneself when lying flat.
When you become more and more skilled, whether you are sitting at your desk, lying on the sofa at home, or having a boring meeting, or when you are reading this article, you can do whatever you want and do it quietly!
How long is exercise effective?
Instead of worrying about the effect, it is better to stick to it every day. As long as the movements are correct, obvious effects can be observed in weeks or months.
If you want to obtain long-term benefits, there are two key points: first, the sooner you start, the better; Second, you stick to it.
However, if there is already a serious problem of urine leakage, it is better to go to the hospital for examination as soon as possible. Simple exercise may not bring help.