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Kegel Exercises kaise karen hindi me urdu me-केगेल एक्सरसाइजेज कैसे करें

Kegel Exercises kaise karen hind me urdu me-केगेल एक्सरसाइजेज कैसे करें



Kegel excercise kaise kare hindi me urdu me केगेल एक्सरसाइजेज कैसे करें Pelvic ya pelvic area kee muscles jo ki uterus bladder aur small intestine ko sahaara detee hai, unhen "Kegel muscles" bhee kaha jaata hai, jihen 1948 mein gynecologist Dr. Arnold Kegel se pahalee baar described kiya gaya tha. Kegel Exercises ko daily routine mein apanaane se pelvic region se related problems, jaise ki urine ya potty se chhutakaara paane mein madad milatee hai, aur yah aapakee sexual relationship problems ka bhee solution hota hai. Sabase jyaada important baat yah ki aapako un Kegel muscles ko separate se experience kar ke regular forms se excercise ke zariye committed hona chaahie.

▪ Men bhee pelvic area kee muscles ko pelvic muscles excercise ke zariye majaboot kar sakate hain.



Kegel excercise shuroo kaise kare hindi me urdu me केगेल एक्ससरसीसे शुरू कैसे करे

Kegel Exercises kaise kare
Kegel Exercises kaise kare
Apanee pelvic region kee muscles ko 5 seconds ke lie sikodeeye: jab aap isakee shuruaat kar raheen ho to ap un muscles ko jyaada der tak sikodakar tanaav paida nahin karana chaahengee. agar 5 seconds bhee aap ko jyaada lamba waqth lag raha hai, to aap muscles ko sirph 2 se 3 second tak sikod kar rakh sakatee hain.
Kegel Exercises kaise kare
Kegel Exercises kaise kare

Apanee muscles ko 10 second ka aaram den: aapako apanee un pelvic region kee muscles ko phir sikodane se pahale 10 second ka aaram dena chahiye. Isase unhen enough time milata hai, jisase unhen pareshaane nahin hote. Isako 1 se 10 count karane se pahale 1 se 10 tak ginen.
Kegel Exercises kaise kare
Kegel Exercises kaise kare

Is excercise ko 10 baar doharaen: Iss Kegel ka ek step samaja jaega. agar aap ne un muscles ko 5 second tak sikodakar shuruaat kee hai, to unhen 5 second tak sikodakar rakhiye aur 10 second tak unhen dheela chhodiye, aisa 10 baar keejiye. Itna Kegel ek time ke liye enough hai, aur aapako aise sessions ek din mein 3 se 4 baar karana chaahie, isase jyaada nahin.
Kegel Exercises kaise kare
Kegel Exercises kaise kare


Dheere-dheere pelvic area kee muscles ko 10 seconds tak sikode rakhane tak ka practice keejiye: aap muscles ko sikodane ke time ko har week badhaakar 10 seconds tak le ja sakatee hain. Isase jyaada lambe time tak ise karane kee jaroorat nahin hai, aur ise 10 guna se jyaada karane ke zaroorat nahin hai. ek baar aap 10 second tak pahunch jaen, to isase chipake rahen aur 10 se 10 second ka contraction din mein 3 se 4 baar karen.
Kegel Exercises kaise kare
Kegel Exercises kaise kare


Pull-In Kegel karen: yah Kegel ka second type hai: pull-in Kegel karane ke lie, pelvic area muscles ko vacuum ke tarah samajhen, kulhe ke muscles mein tanaav paida karen aur legs ko aage peechhe karen. Is stage mein 5 second rahen aur phir chhod den. aisa 10 baar karen. isse poora karane mein 50 second tak ka time lagega.






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