Kegel Exercise Kya Hai? kegel exercise karne ka tarika
Agr apko pishab, pakhana ya gas aya hva ho aur ap kahi aisi jaga ho jaha qarib koi washroom na ho tu ap kya karain gay? Yaqenan ap isko roknay ki koshish karain gay aur kahi pass moujood washroom ko talash karain gay.
To jin muscles ko ap press kar kay pishab, pakhana, ya Gas roktay hay wo pelvic floor muscles kehlaty hai, aur bar bar is roknay kay amal ko kegel exercise kaha jata hai.
Darasal ye pakhanay ki jaga kay muscles hai, dusray alfaz mai pakhanay ki jaga ko andar bhinchnay (بھینچنے) kay amal ko kegel excercise kaha jata hai.
kegel exercise karne ka tarika
Kegel exercise karne ka tarika: Is exercise ko karnay kay leay sab say pehly washroom mai jay aur pishab shuru karay, darmiyan mai pishab ko 3 seconds kay leay roak day aur phir jari kar day.
Phir 3 seconds kay leay rokain aur jari kar day, is trah ye repeat kary jab tak ap in muscles ko pehchan na lay.
Likan is doran is bat ka khyal rakhain kih muscles ko 3 seconds tak press kar kay rakhna hai sirf pishab ko nahi rokna. aur note karna hai kih wo konsy muscles hai jinko press kar kay ap pishab ko roktay hai.
Is bat ka khyal karna hai kih is exercise ko apny sans rok kar nahi karna balkih apny gehry sans lay kar karna hai.
Jab ap in muscles ko pehchan lay tu phir apny ye excercise din mai 3 times kuch yo karni hai:
- First week ye excercise apny kam az kam 3 time 5 seconds kay hisab say 5 dafa karni hai.
- Yani 5 seconds kay leay apny in muscles ko press karna hai phir 5 seconds kay leay rest daini hai aur aisa 5 bar karna hai subah 5 bar, dopehir 5 bar, aur 5 bar sham ko.
- Second week 3 time 10 dafa 10 seconds kay leay.
- Third week 3 time 15 dafa 15 seconds kay leay.
- Fourth week 3 time 20 dafa 20 seconds kay leay.
- 5th week 3 time 25 dafa 25 seconds kay leay.
- 6th week 3 time 30 dafa 30 seconds kay leay.
Is trah ahista ahista time mai izafa kartay jay q kih apkay muscles mazbot hotay jay gay aur apko masla nahi hoga, likan boht ziyada izafa bhi thik nahi.
Aur jab apko in muscles par control a jay tu phir ap ye excercise khary (کھڑے), baithy (بیٹھے), laitay aur chaltay phirty bhi kar saktay hai.
Aur is excercise kay doran ghari (گھڑی) use karny ki zarorat nahi balkih ap andazy say counting kar kay bhi ye kar saktay hai. Aam tor par 6 hafto baad iska asar ana shuro ho jata hai.
Likan agar ap is Kay mustaqil fayde laina chahty hai tu isko apni daily life ka hissa banay, aur kegel exercise karne ka tarika achi tarah zehn nasheen kar lay.
Kegel Excercise Benefits Yani Kegel Excercise Kay Fayde
- Zakawat e hiss aur Jaryan ko khatam karta hai.
- Pishab kay bad qatray any ki bimari ko khatm karta hai.
- Surat e anzal yani sex timing ko barhata (بڑھاتا)hai.
- Pishab ziyada dair tak roknay mai asani hoti hai, aur bar bar washroom janay wala masla hal hota hai.
Kya Kegel Exercise Aurtain Bhi Kar Sakti Hai?
G bilkul ye exercise aurtain bhi kar sakti hai, aur mardo ki trah aurto kai leay bhi Kegel exercise karne ka tarika same hai. Jaisy ye mardo kay leay faydamand (فائدہ مند) hay aisy he aurto (عورتوں) kay leay bhi hai.
Is say aurto (عورتوں) ko pishab ziyada dair tak roknay mai asani hoti hai aur mustaqil ye excercise karnay say unki andam nahani (Vagina) bhi tang (tight) ho jati hai.
