Nataka nisiwahi kupiga bao nifanyaje?
Nataka nisiwahi kupiga bao nifanyaje?
- Thread starter dazipozi
- Start date
obsesd
JF-Expert Member
- Nov 23, 2011
- 1,225
- 529
aisee pole kwa yaliyo kukuta, ulimchshaje mwenzako. hahaha.
Asprin
JF-Expert Member
- Mar 8, 2008
- 68,223
- 96,083
:washing:
Tumia muda mwingi kwenye maandalizi, ukiingia usianze mara moja, jipe muda kidogo ili mhemko upoe. Ukianza mechi na ukahisi ukaribia, pumzika kidogo na kuendelea na kupapasa maeneo maeneo. Hapo Mdada atakuwa anakupigia simu kila week kukulizia lini tena.
Nani kakudanganya valuer inaua nguvu za kiume.....
Raia Fulani
JF-Expert Member
- Mar 12, 2009
- 11,478
- 3,659
Kegel Exercises For Men
How do I start my pelvic muscle training? At first you may need to perform these exercises
while sitting. As the muscles strengthen you can
progress to exercise standing up. Like any activity,
start with what you can achieve and progress from
there. Remember to use your muscles whenever
you exert yourself during your daily activities. If you can feel the muscles working, exercise
them by: 1. Squeezing / tightening and drawing in and up
around both your anus (back passage) and
urethra (bladder outlet). Lift up inside and try to
hold this contraction strongly for as long as you
can (1 - 10 seconds). Keep breathing! Now release
and relax. You should have a definite feeling of letting go. 2. Rest 10 - 20 seconds - repeat Step 1, and
remember it is important to rest. If you find it easy
to hold, try to hold longer and repeat as many as
you are able. Work towards 12 long, strong holds. 3. Now try 5 - 10 short, fast strong contractions. do NOT hold your breath
do NOT push down instead of squeeze and lift
do NOT pull your tummy in tightly
do NOT tighten your buttocks and thighs. Try to set aside 5 - 10 minutes in your day for this
exercise routine, and remember, quality is
important. A few good contractions are more
beneficial than many half-hearted ones and good
results take time and effort. Remember to use the muscles when you need them
most. That is, always tighten before you cough,
sneeze, lift, bend, get up out of a chair, etc. How do I improve on my exercises? Increase the length of time and number of holds
you do in succession before experiencing muscle
fatigue. Work towards 12 long, strong holds.
Increase the number of short, fast contractions -
always do your maximum number of quality
contractions.
How do I start my pelvic muscle training? At first you may need to perform these exercises
while sitting. As the muscles strengthen you can
progress to exercise standing up. Like any activity,
start with what you can achieve and progress from
there. Remember to use your muscles whenever
you exert yourself during your daily activities. If you can feel the muscles working, exercise
them by: 1. Squeezing / tightening and drawing in and up
around both your anus (back passage) and
urethra (bladder outlet). Lift up inside and try to
hold this contraction strongly for as long as you
can (1 - 10 seconds). Keep breathing! Now release
and relax. You should have a definite feeling of letting go. 2. Rest 10 - 20 seconds - repeat Step 1, and
remember it is important to rest. If you find it easy
to hold, try to hold longer and repeat as many as
you are able. Work towards 12 long, strong holds. 3. Now try 5 - 10 short, fast strong contractions. do NOT hold your breath
do NOT push down instead of squeeze and lift
do NOT pull your tummy in tightly
do NOT tighten your buttocks and thighs. Try to set aside 5 - 10 minutes in your day for this
exercise routine, and remember, quality is
important. A few good contractions are more
beneficial than many half-hearted ones and good
results take time and effort. Remember to use the muscles when you need them
most. That is, always tighten before you cough,
sneeze, lift, bend, get up out of a chair, etc. How do I improve on my exercises? Increase the length of time and number of holds
you do in succession before experiencing muscle
fatigue. Work towards 12 long, strong holds.
Increase the number of short, fast contractions -
always do your maximum number of quality
contractions.
Ndamalishaz
Member
- Dec 11, 2011
- 37
- 2
Duh interesting,,,!najiifunza pia lkn bado sijaona jibu kamil
Papaa Kinyani
JF-Expert Member
- Feb 25, 2013
- 1,459
- 699
Mchezee mwenzio kwanza kwa muda ikiwemo kuzama chumvini mpaka alegee na kukwambia uingize dushelele. Hapo utaenda 15 min ndio wareno washuke bro. (researched)
