After spending several minutes daily, you can achieve amazing results by strengthening your intimate muscles. Using the methodology, tested by many people, will not only allow you to acquire excellent physical shape, but will also add sexuality many times. In addition, the proposed set of intimate gymnastics exercises will prevent many female diseases, most of which begin due to a violation of blood circulation in the pelvic area.
Intimate gymnastics
Vumbilding - that’s what this useful and unassuming procedure is called. This intimate gymnastics, on the one hand, has the ability to prevent a large number of diseases associated with gynecology. On the other hand, if you take the process seriously, you can recover from a series of existing ailments.
And if you take into account that a few minutes spent per day on the technique of Tatyana Kozhevnikova can relieve the problems of urinary incontinence and even increase libido, then you should pay attention to this technique. In addition to complex exercises and schemes for applying various efforts, the elements of medical massage that accelerate blood circulation in sedentary areas are included in the gymnastics.
Breast Care
Take care of the shape and beauty of the female breast, using Tatyana Kozhevnikova's intimate fitness, should begin with the formation process. Keeping the mammary glands in good shape is easier when they have sufficient firmness and elasticity. Soft and laconic massage, which is completely different from massage of muscle tissues, is of great benefit.
This is a loyal massage, for which specific skills are not needed. It is especially useful to do this while taking a shower, massaging the chest in a circular motion for 10 minutes. This simple procedure perfectly tones the skin tissue and ligaments, and also increases sexual sensitivity.
Outside the soul, self-massage is carried out using a cream. To do this, apply it to the skin and continue rubbing it with soft movements, passing to rubbing, alternating with light slaps. This procedure should be carried out within 20 minutes. It is important to remember that abuse of the use of a bra leads to premature loss of elasticity of the chest.
Muscle recovery
The famous athlete has developed an intimate gymnastics program for Tatyana Kozhevnikova, whose exercises allow you to use the pelvic floor muscle fibers for their successful development. It turned out that this muscle group has recovery properties, like all other muscle tissues.
The researcher has developed a unique set of exercises that contribute to the development of the muscles of the pelvic floor. This specific gymnastics made it possible to get rid of the discomfort of women who have passed childbirth. The non-time-consuming exercises made it possible both to completely restore the lost shape and to open up the possibilities to control the muscles of love. The specialist realized the possibilities of this method by her own example, setting a record for Tatyana Kozhevnikova.
This set of exercises made it possible to control many internal processes that previously proceeded in an arbitrary order. Gymnastics school Tatyana Kozhevnikova suitable for all age groups and serves as a preventive measure against most known diseases. It has been experimentally established: performing exercises in the prenatal state greatly facilitates this process, reducing pain.
Properties and purpose
Tatiana Kozhevnikova’s system was invented for all women who care about their health and want to be interesting for men. To fully understand the location of the muscles with which you have to work, you need to conduct a familiarization analysis. It will allow you to detect areas that need to be included in the work. It should be noted:
- a set of exercises should be performed on an empty stomach;
- it is necessary to acquire skills in controlling the muscles of the pelvic floor;
- it is very important to determine the location of the muscles in the vagina with your finger;
- It is important to determine the elasticity of the vagina using a bath.
In order to find the place where the muscles of the pelvic floor are located, it is necessary to insert a finger into the vagina, it will touch muscle tissue during flexion. The overall elasticity of the vagina can be easily checked by climbing into the bath. If the vagina is filled within 10 minutes, then her muscles need to be stimulated.
Preparatory process
For those who are interested in the method of Kozhevnikova Tatyana for the first time, there are introductory classes that allow you to acquire primary skills in controlling intimate muscles. The process should take place in such a way that it does not include the muscles of the buttocks or abs, and it is also important to avoid respiratory delays. Before you start training, you need to master the primary skills:
- it is necessary to conduct a series of contractions of the muscles of the anus;
- after that it should be dragged in with force;
- repeating this procedure several times, you can feel the muscles that are involved in this process;
- at the end, the anus should be pulled together with the vagina.
Introductory exercises should be done slowly, fixing all the associated sensations. They are intended mainly for a complete understanding of the upcoming task. After familiarizing yourself with all the elements of the pelvic floor that will need to be included in the work, you can begin the first exercises. The whole exercise system includes 5 main components developed by Tatyana Kozhevnikova, whose gymnastics works wonders.
The composition of the complex
The intimate gymnastics of Tatyana Kozhevnikova, the exercises of which begin with the preparatory process, which allows to strengthen all the tissues of the intimate zone, does not make us expect the first results. To do this, it is necessary to reduce all the muscles of the perineum and hold in this position for 3 seconds. For one time, it is necessary to perform 10 such repetitions at short intervals.
As the vaginal muscles strengthen, the duration of contraction must be increased from 15 to 20 seconds. Repeat this warm-up should be 3 times a day, it is very important that the muscles of the buttocks and the press are not included in the work. Warm-up exercise works effectively in any position. It can be practiced standing upright, sitting on a chair or “Turkish” on the floor.
Deep flashing
This exercise is designed to be performed in any position. It is required to reduce the muscles of the perineum with great effort, pull them in and hold for 10 seconds, after which you need to relax for 10 seconds. The exercise is performed in the prescribed mode for 5 minutes. It is recommended to perform the exercise at least 3 times a day.
This technique has a very effective effect for the prevention or treatment of hemorrhoids. Performing the exercise manages to increase the speed of blood circulation in organs located in the pelvic area, thereby increasing the metabolic rate.
"Quick Winks"
To complete this exercise, you must begin to rhythmically compress, and then relax the muscles of the pelvic floor. Exercise is performed for 3 minutes at intervals of 1-2 seconds. Care should be taken so that the muscles of the abs and buttocks are not included in the work. For convenient performance, you need to choose a position in which this condition is easiest to achieve.
This exercise is recommended 3 times a day at regular intervals. It has both a general strengthening effect and accelerates recovery processes, and also eliminates the likelihood of blood stagnation in the pelvic area.
"Lower castle"
The technique of this exercise is specifically designed to stimulate the vagina. At the beginning, you need to squeeze the input and stop for 5 seconds. Then you need to increase muscle tension and hold for another 5 seconds, and then tighten the muscles with all their strength, and hold for another 5 seconds. Muscle relaxation is necessary in two stages, using the reverse order, at intervals of 5 seconds.
To complete this exercise, you need to perform 20 repetitions with short breaks. It is enough to carry out this procedure once a day, using convenient time for this. This technique will help restore the shape of the vagina, strengthening muscle tissue and giving them the necessary elasticity.
"Tower"
This exercise can be performed while standing or sitting on a chair. In the beginning, you need to smoothly retract all the muscles of the pelvic floor, while drawing in the stomach. It should give the impression that the muscles of the anus tend to come in contact with the press, rising up. Holding this position for 5 seconds, the muscles should be relaxed smoothly. After 2 seconds, the exercise must be repeated and continue the selected rhythm for 5 minutes.
This exercise is recommended to be performed 3 times a day, preferably at regular intervals. It is intended for the general development of all the muscles of the pelvic floor and allows you to gradually bring them into tone, accelerating the blood circulation of this area.
Udiyana
This is a kind of massage intended for internal organs, it allows the body to get rid of the phenomenon of stagnation of blood flowing through the veins. For proper execution, it is necessary to take the position of a semi-squat. The chin must be lowered down, and the coccyx in the meantime tighten under you. Then you should put both hands on your hips and take a deep breath, while holding your breath for 10 seconds. After this, you need to exhale and repeat the exercise 2 times, with short intervals.
If everything is done correctly, then the stomach should be pulled in, exposing the ribs. This exercise is intended for morning time, as a warm-up. It allows you to effectively remove waste from the body, slowing down the aging process of tissues.
Exercises Kozhevnikova Tatyana can significantly slow down the aging process, due to its ability to normalize hormonal levels. They stimulate the secretion responsible for the production of sex hormone, which most women really need.
In addition, regular exercise helps to cure the female intimate sphere. The positive changes in women who are over 50 look especially impressive. The female functions of their body undergo decaying processes that cannot be stopped without help. Gymnastics Kozhevnikova Tatiana is able to prolong youth.
Reviews
The main achievement of Tatyana Kozhevnikova is intimate gymnastics, reviews of which are often positive. Many of her students claim that after class they experience a feeling of fullness of female energy, a surge of excellent mood, lightness, vitality and love. Gymnastics for daily homework is perceived by many as a gift that can change a woman, her inner world and the attitude of others around her.
After attending several trainings, women gain the realization that if you know the necessary methods, you can competently build your own body without much effort.
And also improve women's health and arouse a new interest in life. According to many testimonies, after a series of trainings, the intimate life changes in many respects, filling with new colors and impressions.
Kozhevnikova Achievements
Tatyana Kozhevnikova lifted a load weighing 14 kg, using only intimate muscles for this, setting a world record in 2003 and falling into the annals of the Guinness book. Today, she is the only woman in the world who can perform such an exercise.
At one time, Tatyana received a diploma, becoming a specialist practicing physical therapy. Today she is a female fitness trainer, in addition, the record holder holds an international class certificate confirming her right to authorship in the United States and in Russia.
Kozhevnikova has a diploma from a state institute located in Omsk in the class of physical education. She is the supervising trainer in the all-Russian organization of the PPL, where she successfully implements programs on the psychophysiological health of people.