Kegel For Men Plevic Exercises

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ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

๐Ÿš€ ื”ืื ืืชื” ืžื•ื›ืŸ ืœืงื—ืช ืฉืœื™ื˜ื” ืขืœ ื”ื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ื•ื”ืจื•ื•ื—ื” ื”ื›ืœืœื™ืช ืฉืœืš? ืืœ ืชื—ืคืฉ ืจื—ื•ืง ื™ื•ืชืจ ืž-Kegel Men - ืื’ืŸ ืชืจื’ื™ืœื™ื, ืืคืœื™ืงืฆื™ื™ืช ื”ื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ื”ืื•ืœื˜ื™ืžื˜ื™ื‘ื™ืช ืฉืชื•ื›ื ื ื” ื‘ืžื™ื•ื—ื“ ืœื’ื‘ืจื™ื. ืขื 5-10 ื“ืงื•ืช ื‘ืœื‘ื“ ื‘ื™ื•ื, ืืชื” ื™ื›ื•ืœ ืœืฉื ื•ืช ืืช ื—ื™ื™ืš ืขืœ ื™ื“ื™ ื—ื™ื–ื•ืง ืจืฆืคืช ื”ืื’ืŸ ื•ืฉื™ืคื•ืจ ื”ื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ืฉืœืš. ๐Ÿ’ช๐Ÿ’˜

ืชื›ื ื™ื•ืช ื”ืื™ืžื•ืŸ ื”ืื™ืฉื™ื•ืช ืฉืœ Kegel ืžื•ืชืืžื•ืช ืœืฆืจื›ื™ื ื”ื™ื™ื—ื•ื“ื™ื™ื ืฉืœืš, ืžื” ืฉืžืงืœ ืžืชืžื™ื“ ืขืœ ืฉื™ืคื•ืจ ื”ื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ืฉืœืš. ื”ื™ืคืจื“ ืžื‘ืขื™ื•ืช ื›ืžื• ื‘ืขื™ื•ืช ื–ื™ืงืคื”, ื›ืื‘ื™ ืื’ืŸ ื•ื‘ืขื™ื•ืช ืฉืœื™ื˜ื” ื‘ืฉืœืคื•ื—ื™ืช โ€‹โ€‹ื”ืฉืชืŸ. ืืžื•ืจ ืฉืœื•ื ืœื‘ืจื™ืื•ืช ื”ืขืจืžื•ื ื™ืช ื•ืœืฉื™ืคื•ืจ ืชืคืงื•ื“ ื–ื™ืงืคื”. ๐Ÿ™Œ๐Ÿ†

๐Ÿ‘‡ ืœืžื” ืœื‘ื—ื•ืจ ื‘-Kegel Men - ืชืจื’ื™ืœื™ ืื’ืŸ? ๐Ÿ‘‡

ืงื™ื’ืœ ื’ื‘ืจื™ื: ืื ื• ืžืชืžืงื“ื™ื ื‘ืžื” ืฉื”ื›ื™ ื—ืฉื•ื‘ - ืชืจื’ื™ืœื™ ืงื™ื’ืœ ืœื’ื‘ืจื™ื. ื”ืืคืœื™ืงืฆื™ื” ืฉืœื ื• ื”ื™ื ื”ืฉื•ืชืฃ ืฉืœืš ืœืžืกืข ืœื‘ืจื™ืื•ืช ืžื™ื ื™ืช. ๐Ÿง”

ืชื›ื ื™ื•ืช ืื™ืžื•ื ื™ื ืžื•ืชืืžื•ืช ืื™ืฉื™ืช: ืื™ืŸ ื›ืืŸ ื’ื•ื“ืœ ืื—ื“ ืฉืžืชืื™ื ืœื›ื•ืœื. ืื ื• ื™ื•ืฆืจื™ื ืชื•ื›ื ื™ื•ืช ืื™ืžื•ื ื™ื ืžื•ืชืืžื•ืช ืื™ืฉื™ืช ื›ื“ื™ ืœื”ืชืื™ื ืœืฆืจื›ื™ื ื”ืื™ืฉื™ื™ื ืฉืœืš, ื•ืžื‘ื˜ื™ื—ื™ื ืืช ื”ืชื•ืฆืื•ืช ื”ื˜ื•ื‘ื•ืช ื‘ื™ื•ืชืจ. ๐Ÿ“‹๐Ÿค

ืžื”ื™ืจ ื•ืงืœ: ื”ืงื“ื™ืฉื• ืจืง 5-10 ื“ืงื•ืช ื‘ื™ื•ื ื›ื“ื™ ืœื—ื–ืง ืืช ืจืฆืคืช ื”ืื’ืŸ, ืžื” ืฉื”ื•ืคืš ืื•ืชื” ืœืœื ืžืืžืฅ ืœืฉื™ืœื•ื‘ ื‘ืฉื’ืจืช ื”ื™ื•ืžื™ื•ื ืฉืœื›ื. โฐ๐Ÿคธโ€โ™‚๏ธ

ืžื ื™ืขื” ื•ื˜ื™ืคื•ืœ ื‘ื”ืคืจืขื•ืช ื–ื™ืงืคื”: ื”ืชืจื’ื™ืœื™ื ืฉืœื ื• ื”ื•ื›ื—ื• ื›ืžืกื™ื™ืขื™ื ื‘ืžื ื™ืขื” ื•ื‘ื˜ื™ืคื•ืœ ื‘ื”ืคืจืขื•ืช ื–ื™ืงืคื”, ื‘ืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื ื”ืžื™ื ื™ื™ื ื•ื”ื‘ื™ื˜ื—ื•ืŸ ื”ืขืฆืžื™ ืฉืœืš. ๐ŸŒŸ๐Ÿ”ฅ

ื‘ืจื™ืื•ืช ืžื™ื ื™ืช ืžืฉื•ืคืจืช ื•ื—ืฉืง ื”ืžื™ื ื™: ื—ื•ื•ื” ื“ื—ื™ืคื” ื‘ื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ื•ื‘ื—ืฉืง ื”ืžื™ื ื™ ืฉื™ื›ื•ืœื™ื ืœื”ืฆื™ืช ืžื—ื“ืฉ ืืช ื”ืชืฉื•ืงื” ื•ื”ืชืฉื•ืงื” ืฉืœืš. ๐Ÿ“ˆโค๏ธ

ืจืฆืคืช ืื’ืŸ ื—ื–ืงื” ื™ื•ืชืจ: ื—ื–ืงื• ืืช ืฉืจื™ืจื™ ืจืฆืคืช ื”ืื’ืŸ ืฉืœื›ื ื›ื“ื™ ืœื™ื”ื ื•ืช ืžืฉืœื™ื˜ื” ื˜ื•ื‘ื” ื™ื•ืชืจ ืขืœ ื”ื’ื•ืฃ ื•ื”ื—ื•ื•ื™ื•ืช ืฉืœื›ื. ๐Ÿ’ช๐Ÿ‹๏ธโ€โ™‚๏ธ

ืฉืœื™ื˜ื” ืžืฉื•ืคืจืช ื‘ืฉืœืคื•ื—ื™ืช โ€‹โ€‹ื”ืฉืชืŸ: ื”ื™ืคืจื“ ืžื“ืœื™ืคื•ืช ืžื‘ื™ื›ื•ืช ื•ื”ืฉื‘ ืœืฉืœื™ื˜ื” ืขืœ ืฉืœืคื•ื—ื™ืช โ€‹โ€‹ื”ืฉืชืŸ ืฉืœืš. ๐Ÿšฝ๐Ÿ™…โ€โ™‚๏ธ

ื‘ืจื™ืื•ืช ื˜ื•ื‘ื” ื™ื•ืชืจ ืฉืœ ื”ืขืจืžื•ื ื™ืช: ื”ืชืจื’ื™ืœื™ื ืฉืœื ื• ื™ื›ื•ืœื™ื ืœืชืจื•ื ืœื‘ืจื™ืื•ืช ื˜ื•ื‘ื” ื™ื•ืชืจ ืฉืœ ื”ืขืจืžื•ื ื™ืช, ื”ื™ื‘ื˜ ืžื›ืจื™ืข ื‘ืจื•ื•ื—ืชื ืฉืœ ื’ื‘ืจื™ื. ๐Ÿฆธโ€โ™‚๏ธ๐Ÿ‚

ื”ืคื—ืชืช ื›ืื‘ื™ ืื’ืŸ: ื”ืงืœ ืขืœ ืื™ ื ื•ื—ื•ืช ื•ื”ืคื—ืชืช ื›ืื‘ื™ ืื’ืŸ ืœืฉื™ืคื•ืจ ื”ื ื•ื—ื•ืช ื”ื›ืœืœื™ืช. ๐Ÿ˜Œ๐Ÿฉฒ

ื™ืชืจื•ื ื•ืช ื‘ืจื™ืื•ืชื™ื™ื ื”ื•ืœื™ืกื˜ื™ื™ื: ืฉืคืจ ืœื ืจืง ืืช ื”ื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ืฉืœืš ืืœื ืืช ื”ืจื•ื•ื—ื” ื”ื›ืœืœื™ืช ืฉืœืš ืขื ื”ื’ื™ืฉื” ื”ืžืงื™ืคื” ืฉืœื ื•. ๐ŸŒˆ๐ŸŒŸ

ืขื Kegel Men - ืชืจื’ื™ืœื™ ืื’ืŸ, ืืชื” ืœื ืจืง ืžืฉืงื™ืข ื‘ื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ืฉืœืš; ืืชื” ืžืฉืงื™ืข ื‘ืื™ื›ื•ืช ื—ื™ื™ื ื˜ื•ื‘ื” ื™ื•ืชืจ. ื”ื•ืจื“ ืืช ื”ืืคืœื™ืงืฆื™ื” ืขื›ืฉื™ื• ื•ืฆื ืœืžืกืข ืœืขื‘ืจ ืื•ืชืš ื‘ืจื™ื ื•ื‘ื˜ื•ื— ื™ื•ืชืจ. ๐Ÿ“ฒ๐Ÿ†

๐Ÿ”ฅ ื”ื•ืจื“ ืืช Kegel Men ืขื•ื“ ื”ื™ื•ื ื•ืชื—ื•ื•ื” ืืช ื”ื”ื‘ื“ืœ ื‘ืขืฆืžืš! ื–ื” ื”ื–ืžืŸ ืœืชืช ืขื“ื™ืคื•ืช ืœื‘ืจื™ืื•ืช ื”ืžื™ื ื™ืช ื•ืœืจื•ื•ื—ื” ื”ืžื™ื ื™ืช ืฉืœืš. ื”ืชื—ืœ ืืช ืชื•ื›ื ื™ืช ื”ืื™ืžื•ื ื™ื ื”ืžื•ืชืืžืช ืื™ืฉื™ืช ืฉืœืš ืขื›ืฉื™ื•, ื•ืงื‘ืœ ื‘ื—ื–ืจื” ืืช ื”ื‘ื™ื˜ื—ื•ืŸ, ื”ื—ื™ื•ื ื™ื•ืช ื•ื”ืฉืœื™ื˜ื” ืฉืœืš. ื”ืื ื™ ื”ื˜ื•ื‘ ื‘ื™ื•ืชืจ ืฉืœืš ื”ื•ื ืจืง ื›ืžื” ืชืจื’ื™ืœื™ ืงื™ื’ืœ ืžืฉื. ๐Ÿ’ช๐Ÿš€๐Ÿ†
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ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืฉืชืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื” ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ืžื™ืงื•ื, ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื•ื‘ื™ืฆื•ืขื™ ื”ืืคืœื™ืงืฆื™ื” ื•ืžื–ื”ื” ื”ืžื›ืฉื™ืจ ืื• ืžื–ื”ื™ื ืื—ืจื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืžื™ืงื•ื, ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื•ื‘ื™ืฆื•ืขื™ ื”ืืคืœื™ืงืฆื™ื” ื•ืžื–ื”ื” ื”ืžื›ืฉื™ืจ ืื• ืžื–ื”ื™ื ืื—ืจื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ืื™ ืืคืฉืจ ืœืžื—ื•ืง ืืช ื”ื ืชื•ื ื™ื

ื“ื™ืจื•ื’ื™ื ื•ื‘ื™ืงื•ืจื•ืช

4.4
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