erken boşalan panpalarım bakın hele

@115 yazmış ama olsun. kopi - peysttir

1. Squeezing / tightening and drawing in and up around both your anus (back passage) and urethra (bladder outlet). Lift up inside and try to hold this contraction strongly for as long as you can (1 - 10 seconds). Keep breathing! Now release and relax. You should have a definite feeling of letting go.

2. Rest 10 - 20 seconds - repeat Step 1, and remember it is important to rest. If you find it easy to hold, try to hold longer and repeat as many as you are able. Work towards 12 long, strong holds.

3. Now try 5 - 10 short, fast strong contractions.

* do NOT hold your breath
* do NOT push down instead of squeeze and lift
* do NOT pull your tummy in tightly
* do NOT tighten your buttocks and thighs.

Try to set aside 5 - 10 minutes in your day for this exercise routine, and remember, quality is important. A few good contractions are more beneficial than many half-hearted ones and good results take time and effort.

Remember to use the muscles when you need them most. That is, always tighten before you cough, sneeze, lift, bend, get up out of a chair, etc.