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 ke muscles jo ki uterus bladder aur small intestine ko sahara dete hai, unhen "Kegel muscles" bhe kaha jaata hai, jihen 1948 mein gynecologist Dr. Arnold Kegel se pehle baar described kiya gaya tha. Kegel Exercises ko daily routine mein apnane se pelvic region se related problems, jaise ki urine ya potty se chutkara paane mein madad milte hai, aur yah aap ke sexual relationship problems ka bhe solution hota hai. Sabse jyaada important baat yah ki aap ko un Kegel muscles ko separate se experience kar ke regular forms se excercise ke zariye committed hona chaahie.

▪ Men bhe pelvic area ke muscles ko pelvic muscles excercise ke zariye majboot kar sakte hain.



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

Kegel Exercises kaise kare
Kegel Exercises kaise kare
Apne pelvic region ke muscles ko 5 seconds ke lie sikodeye: jab aap iske shuruat kar rahe ho to ap un muscles ko jyaada der tak sikodkar tanaav paida nahin karna chahenge. agar 5 seconds bhe aap ko jyaada lamba waqth lag raha hai, to aap muscles ko sirph 2 se 3 second tak sikod kar rakh sakte hain.
Kegel Exercises kaise kare
Kegel Exercises kaise kare

Apne muscles ko 10 second ka aaram den: aap ko apne un pelvic region ke muscles ko phir sikodne se pahale 10 second ka aaram dena chahiye. Isase unhen enough time milta hai, jisase unhen pareshane nahin hote. Isako 1 se 10 count karne 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 samja jaega. agar aap ne un muscles ko 5 second tak sikodakar shuruat ke hai, to unhen 5 second tak sikodkar rakhiye aur 10 second tak unhen dheela chodiye, aisa 10 baar kejiye. Itna Kegel ek time ke liye enough hai, aur aap ko aise sessions ek din mein 3 se 4 baar karna chahie, isase jyaada nahin.
Kegel Exercises kaise kare
Kegel Exercises kaise kare


Dheere-dheere pelvic area ke muscles ko 10 seconds tak sikode rakhne tak ka practice kejiye: aap muscles ko sikodne ke time ko har week badhakar 10 seconds tak le ja sakte hain. Isase jyaada lambe time tak ise karne ke jaroorat nahin hai, aur ise 10 guna se jyaada karne ke zaroorat nahin hai. ek baar aap 10 second tak pahunch jaen, to isase chipke 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 karne ke lie, pelvic area muscles ko vacuum ke tarah samajhen, kulhe ke muscles mein tanaav paida karen aur legs ko aage peeche karen. Is stage mein 5 second rahen aur phir chhod den. aisa 10 baar karen. isse poora karne mein 50 second tak ka time lagega.







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