In recent years a fashion trend among women began to train intimate muscles. Approaches, the technician and techniques is a lot of. As far as they are effective and what of approaches most effective?
About a vumbuilding (a training of intimate muscles – muscles of a sphincter and walls of a vagina) many articles are written now and the set of the video is finished shooting. Authors offer the most various techniques and technicians which, generally, and whole can be divided into two campaigns to a training:
- exercises with use of special exercise machines,
- special sports exercises on a rug without exercise machines.
The inconvenience of these approaches is that:
- performance of a set of exercises is required to allow specially time also the place,
- the special stock (exercise machine or a rug, a ball, etc.) is necessary.
It is possible to carry to shortcomings of these approaches:
- achievement of desirable result will demand long constant trainings,
- the sports training involves as well the groups of muscles which are not the training purpose
- reduction of muscles of a vagina in a tone will be result, however skills of management of intimate muscles will not be created during sexual intercourse.
If with inconveniences and the first point of shortcomings everything is clear, then two last shortcomings demand some explanation.
The exercises offered for a sports training assume muscle work of a basin, hips, backs, the top and lower press, sphincters of an anus and a vagina. Load of muscles directly of vagina walls at such exercises is minimum. Respectively and the desirable effect is reached only as a result of rather long period of trainings.
Management of vagina muscles, i.e. any, their purposeful reduction and relaxation, is not supposed similar approaches to a training at all. While use by the woman during sex of different options of reduction and relaxation of muscles of a vagina creates unusual and very pleasant feelings for men. In practice of Tantric sex there is a technique at which the man reaches an orgasm without movements habitual to all a body, and at the expense of skillful management of muscles of walls and a sphincter of a vagina of his partner.
The last aspect does mastering management skill intimate muscles desirable not only for those women at whom the tone of these muscles with age or after the delivery, but also for the young people who were not giving birth to women decreased.
Approach "tone + management"
The offered approach the principle "is the cornerstone of nothing superfluous" which is implemented in the following aspects:
- any excess equipment,
- any excess expenses of time,
- any excess movements,
- any excess work of inappropriate groups of muscles, we train muscles of a sphincter and walls of a vagina.
Advantage of this approach is that it gives the chance not only to raise a tone of muscles of a sphincter and walls of a vagina, but also forms skills of conscious management of this group of muscles. In terms of performance of exercises the approach is very simple. It does not demand special stock, personal trainers and special conditions for a training. It is possible to carry out exercises within this approach in any place and at any time. At the same time the fact of performance of these exercises will remain imperceptible for people around. You will not need to allocate specially for this purpose time and to look for the suitable place. You can carry out the exercises described below on the way for work, in a lunch break, lying at home on a sofa in front of the TV … This aspect gives to this approach to a training an additional bonus.
Technique and technique of a training
Important! This approach is aimed at loading only of muscles of walls and a sphincter of a vagina. Therefore, carrying out each of exercises, it is important to control work of this group of muscles constantly. When performing of the listed below exercises of a muscle of sphincters of an anus and an urethra, buttocks, hips, purposefully it is not necessary to squeeze the top and lower press. Only muscles of a sphincter and walls of a vagina have to "work", and other muscles will be involved by easy tension in work automatically.
The maximum efficiency from a training is reached, when performing the first five exercises till 10-15 times in 3 approaches.
Exercise 1.
Compression of a vagina from a sphincter up to a neck of the uterus and relaxation upside-down.
Concentrate on vagina sphincter muscles. Squeeze them. You watch that the sphincter was not tightened up. Further squeeze muscles of walls of a vagina, carrying out compression by a wave. Do not strain a muscle of the lower press, it is not necessary "to press" a peritoneum on a neck of the uterus. Muscles of a press have to strain only slightly. Relax vagina muscles, also a wave from a neck of the uterus down. Relax a vagina sphincter.
Exercise 2.
Compression of a vagina from a sphincter up and relaxation in the same order in which carried out compression. Technology of performance of the first half of exercise to similarly previous. At relaxation of muscles in this exercise you will need to relax at first vagina sphincter muscles, and then already and muscles of walls of a vagina, moving relaxation from a sphincter up to a neck of the uterus.
Exercise 3.
Compression of a vagina from a neck of the uterus down to a sphincter and relaxation upside-down. Start compression of muscles of walls of a vagina anew in a neck of the uterus, moving tension wave down to a sphincter. Squeeze a sphincter. Relax a sphincter, and then and muscles of walls of a vagina, moving a wave of relaxation of muscles from top to down.
Exercise 4.
Compression of a vagina from a neck of the uterus down to a sphincter and relaxation in the same order in which compression was carried out. By analogy with exercise 3 squeeze muscles at first in a neck of the uterus, then down to a sphincter, a sphincter. Carry out relaxation of muscles in the same order: at first relax muscles in a neck of the uterus, then move a relaxation wave down to a sphincter. Relax a sphincter.
Exercise 5.
Compression of walls of a vagina and sphincter at the same time and their simultaneous relaxation.
Squeeze walls and a sphincter of a vagina at the same time. You watch that the anus was not tightened up and the peritoneum due to muscle work of the lower press was not pressed. Relax muscles of a sphincter and walls of a vagina at the same time.
A bit later, after you learn to carry out correctly the first 5 exercises and will accurately control compression and relaxation of muscles, it is possible to pass to working off of amplitude and a training of endurance of muscles.
Exercise 6.
It is directed to a training of amplitude of compression and relaxations. Its purpose is to reach the highest speed of compression and relaxation of muscles of walls and a sphincter of a vagina. Above the listed exercises is desirable to fulfill amplitude on each of.
Vary amplitude of performance of exercises: from the fastest compression and relaxations to the slowest.
Exercise 7.
This exercise is directed to a training of endurance of muscles of a vagina and a sfikter.
The endurance of muscles of a vagina is reached due to the following approach to performance of exercises. Squeeze a vagina, using any of exercises, hold muscles in the compressed state it is so much how many you can. At the same time consider. For example, if at the first performance of exercise on endurance you could hold muscles compressed into account 20, then during the next training try to hold compression to account 21. Every time try to increase the delay time of muscles in the compressed state at least by unit.
Poses for performance of exercises
Everything, the exercises described above, it is expedient to carry out in three basic provisions of a body. Each of them, anyway, is reproduced in poses in most of which often have sex:
- a standing position or "lying with the straightened legs",
- a case inclination forward, legs in knees are straightened,
- situation "sitting" (or a similar pose "lying on a back" or "on one side").