How to last longer in bed exercises in Hindi?
To improve stamina and last longer in bed, you can incorporate the following exercises into your routine. Below are explanations for each exercise in Hindi:
1. Kegel Pariksha: Kegel pariksha pelvic floor muscles ko majbut banane me madad karta hai. Isme aapko neeche diye e steps ko follow karne ki zarurat hai:
a. Baith jaaye aur apne pairo ko samet le.
b. Apne pelvic floor muscles ko dhire-dhire sikodiye. Aap ye muscles mehasus kar sakte hai jab aap urine rok rahe ho.
c. 3-5 seconds tak muscles ko darwaze ka andar samete rakhe.
d. Dhire-dhire muscles ko chhodte huye shuruat me aap 3-5 repetitions kare, aur dheere-dheere 10 repetitions tak pahunch jaaye.
2. Vyayam: Vyayam karke stamina badhaane aur lamba samay tak stamina maintain karne me madad milti hai. Kuch vyayam hai, jaise:
a. Cardio Exercise: Running, cycling, swimming, ya walking jaise activities aapke stamina ko badhane me madad karte hai.
b. Weight training: Vyayam dwara aap apne sharir ki muscles ko majbut kar sakte hai, jo aapko lamba samay tak sthambhit rehne me madad karta hai.
c. Yoga aur Pranayama: Yoga aur pranayama aapke sharir ko shanti aur tajgi pradaan karte hai. Shavasana, anulom vilom aur bhramari aapko relaxation aur control me madad karte hai.
3. Tanav Niyantran: Tanav ek mahatvpurn karan ho sakta hai, jiski vajah se aap jaldi samapt ho sakte hai. Isliye apne jeevan me tanav niyantran ke tarike shamil kare. Meditation, deep breathing exercises, yoga, aur relaxing activities ke saath samay bitane se aap tanav ko kam kar sakte hai.
I hope these exercises help you improve your stamina and last longer in bed. Remember, consistency and patience are key when incorporating any new exercise routine.