Zolimbitsa Thupi 12 Zogonana Bwino Zomwe Zimapangitsa Amuna Kukhala Motalika Pakama

Ubwenzi weniweni wa kugonana ukhoza kupezedwa muukwati wanu kokha pamene nonse mungakhale okhoza kukhala ndi thanzi labwino ndi okhoza kukhutiritsana pabedi. Malinga ndi kafukufuku wina, kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuchepetsa vuto la kusowa mphamvu kwa amuna. Chifukwa chake, ngati simuli mtundu womwe umakonda kukhala ndi moyo wokangalika, kuyambira ndi masewera olimbitsa thupi kuti mukhale ndi kugonana kwabwino kungakhale kulimbikitsanso kusintha moyo wanu.

Komabe kafukufuku wina anapeza kuti kuchita masewera olimbitsa thupi osachepera kanayi kapena kasanu pa sabata kumathandiza kuti kugonana kukhale bwino, kumawonjezera chilakolako chogonana ndi ma orgasms ndipo kumabweretsa kukhutira kwakukulu. Chifukwa chake, sizingakhale zotalika kunena kuti kulimba kwa thupi ndi kugonana kwa amuna ndizolumikizana.

Ngati mukuona kuti chisangalalo m'chipinda chogona chakwera, ndi bwino kukumbatira masewera olimbitsa thupi kuti apititse patsogolo kugonana kwa amuna.

Zolimbitsa Thupi 12 Zogonana Bwino Ndi Kukhalitsa Pamabedi

Zochita zolimbitsa thupi, mzanga, sizongopangidwira thupi labwino komanso zimalimbikitsa kugonana kwa amuna. Ngati mumalakalaka moyo wogonana wabwino komanso wokhutiritsa kapena mukumva kuti thupi lanu silingakwaniritse zofuna zanu m'chipinda chogona, muyenera kuganizira zolimbitsa thupi kuti mukhale nthawi yayitali pabedi ndikuwonjezera libido yanu.

Kugonana ndi ntchito yomwe imafuna mphamvu zambiri, mphamvu za minofu ndi mphamvu zakuthupi. Pamene kugonana kuli ndi ubwino wambiri wathanzi kuwonjezera pa kukhala chimodzi mwa zosangalatsa zofunidwa kwambiri m’moyo, simungasangalale nazo ngati thupi lanu silili bwino ndi thanzi labwino.

Kodi mungasinthe bwanji zimenezo? Izi 12 zolimbitsa thupi zogonana bwino zitha kukhala poyambira bwino:

1. Mapulani

Mphamvu zanu zazikulu ndizofunikira kwambiri ngati wokondedwa wanu ndipo mumakonda kuyesa malo atsopano panthawi yogonana. Maseti atatu a matabwa tsiku lililonse ndipo mukutsimikiza kusangalatsa mkazi wanu ndi kulimba kwanu komanso kupirira kwanu. Potsatira izi, mukhoza kupulumutsa msana wanu ku mtundu uliwonse wa kuvulala.

Nthawi yotsatira mutagwira thabwa kuwoneka ngati zosatheka, dzikumbutseni kuti uku ndikuphunzitsa mphamvu pakugonana. Izo ziyenera kukupangitsani inu kupitiriza.

2. Makankhidwe

Kodi mukuganiza zokankhira mmwamba ndi za masewera olimbitsa thupi okha? Ayi, ayi. Kukankhira kumangokuthandizani kumangolimbitsa thupi lanu pachimake ndi kumtunda; amatha kukulitsa kupirira kwanu, kuthandizira kulimbikira mwamphamvu ndikuwonetsetsa kuti mumatha kuyika malo anu kwa nthawi yayitali.

Mosakayikira ichi ndi chimodzi mwazochita zolimbitsa thupi kuti mukhale nthawi yayitali pabedi. Ngati simunachitepo zopumira m'mbuyomu, yambani ndi ma seti 3 a 10 reps ndikuwonjezera pang'onopang'ono kuchuluka kwa seti malinga ndi zomwe mukufuna.

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3. Magulu

Squats ndi ntchito yabwino yogonana kwa amuna chifukwa imagwira ntchito pa gulu la minofu lomwe limagwira ntchito kwambiri panthawi yogonana. Ubwino wambiri wochita ma squats ndi monga kuchuluka kwa magazi kupita kudera la chiuno, kuchuluka kwa testosterone, kulimbikitsa m'munsi mwathupi kuti mukhale ndi mphamvu zolimbitsa thupi komanso ma orgasms.

Kupatula apo, mphamvu zabwino zam'munsi za thupi zidzakupatsani chidaliro choyesera malo atsopano owonjezera chisangalalo panthawi yogonana. Nthawi zonse mumangoganiza kuti mukumutenga ndikuyimirira koma osadziwa ngati thupi lanu limatha kupirira? Yambani kuchita squats ndikuwona kusiyana kwake. Yesani kuchita zosachepera 15 reps of squats tsiku lililonse kuti muwone kusintha kwa momwe mukugonana.

4. Kuthamanga kwapakati

Zidzakhala zokhumudwitsa kwambiri kwa mnzanuyo komanso zochititsa manyazi kwa inu, ngati mutaya mpweya mukuchita zogonana. Kupatula kuphunzitsidwa mphamvu pakugonana, mumafunikiranso kupirira kwamtima kwamtima kuti mukhale nthawi yayitali ndikupangitsa wokondedwa wanu kukhala orgasm.

Kuthamanga kwapakati kungathandize kulimbikitsa mphamvu zanu ndikuonetsetsa kuti mungapereke ntchito yokhutiritsa kwa mnzanuyo. Komanso zidzakupangitsani kukhala woyenera, ndikupangitsani kukhala wokongola kwambiri. Kuthamanga kwa masekondi pafupifupi 20 ndikupumula kwa masekondi 10. Bwerezani izi osachepera ka 8 kuti mupeze zotsatira zabwino.

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5. Galu woyang'ana mmwamba

Wodziwika kuti Urdhva Mukha Svanasana, galu woyang'ana m'mwamba kapena cobra pose ndi yoga asana yomwe munthu ayenera kuyiphatikiza pamasewera awo olimbitsa thupi. Sizimangothandiza kuteteza msana wanu kuvulala kulikonse komanso kumawonjezera mphamvu ku hip flexors, psoas ndi core.

Kuphatikiza apo, mwayi wofunikira kwambiri womwe masewerawa ali nawo ndikuti amathandizira kuti magazi aziyenda kudera la pelvic, ndikupangitsa kuti orgasm yanu ikhale yopindulitsa. Ngati mukuyang'ana masewera olimbitsa thupi kuti onjezerani chilakolako chanu chogonana, simunganyalanyaze ubwino womaliza maphunziro anu a tsiku ndi tsiku ndi cobra pose.

6. Kusambira

Ofufuza a ku Harvard adapeza kuti osambira azaka za m'ma 60 anali ndi chipiriro chabwino pa kugonana kusiyana ndi osasambira m'zaka zawo za m'ma 40. Izi zili choncho chifukwa kusambira kumawonjezera kupirira kwanu komanso kumapangitsa kuti muchepetse thupi. Mukataya mapaundi ena, mphamvu zanu zidzakulitsidwa ndipo ntchito yanu yogonana idzayenda bwino.

Ngati mukuyang'ana masewera olimbitsa thupi kuti muwongolere kugonana kwa amuna, kugunda dziwe nthawi zonse ndi malo abwino kuyamba. Dzikankhirani nokha kuti muwongolere maulendo ambiri momwe mungathere, ndipo onjezerani nambalayi nthawi zonse kuti muwone zotsatira zabwino. Ndani ankadziwa kuti masewero olimbitsa thupi okhudza kugonana kwabwino angakhalenso otsitsimula.

7. Mapapu osakhazikika

Zina mwa zolimbitsa thupi zomwe zimatenga nthawi yayitali ndikuwonjezera libido, mapapo ndi amodzi mwa othandiza kwambiri. Amagwira ntchito ziwiri zokulitsa chikhumbo chanu chogonana ndikutha kukhala nthawi yayitali mukuchita. Kupatula kukuthandizani kuti mukhale okhazikika, kusinthasintha, kukhazikika, kupirira ndi mphamvu, mapapo amathandizira kuyenda kwa magazi m'dera la pelvic.

Mutha kuyamba ndi ma seti a 2 a 10 reps ndikuwonjezera ma reps ndi seti mukamadziwa masewerawa. Pamene mukupita patsogolo, onjezerani zolemera mu kusakaniza kuti mutengere mphamvu zanu ndi maphunziro a mphamvu zogonana pamlingo wina.

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8. Kegels

Kegels ndiye njira yabwino kwambiri yochitira masewera olimbitsa thupi kwa amuna komanso akazi, makamaka ngati mukufuna kupitiriza kusangalala ndi masewera olimbitsa thupi. moyo wa kugonana mu 40s ndi kupitirira. Ngati mukukumana ndi zovuta zonsezi - kutulutsa msanga msanga, kusagwira ntchito kwa erectile kapena chikhodzodzo chochuluka - mukhoza kuchita izi, chifukwa zimathandiza kulimbikitsa minofu ya m'chiuno.

Ubwino wa masewera olimbitsa thupi awa kuti ugonana bwino ndikuti mutha kuzichita nthawi iliyonse, kulikonse. Zomwe muyenera kuchita ndikufinya minofu ya m'chiuno, gwirani kwa masekondi 10 ndikumasula. Pafupifupi 15-20 reps adzapita kutali kupititsa patsogolo mphamvu ya minofu yanu ya perineal ndi pubococcygeus.

9. Kudumphadumpha

Kudumphadumpha kuyenera kukhala gawo lofunikira pakuchita masewera olimbitsa thupi tsiku ndi tsiku, ngati mukufuna njira yothanirana ndi nkhawa ndikukulitsa chilakolako chanu chogonana. Ndi imodzi mwazochita zolimbitsa thupi zolimbitsa thupi kwa amuna chifukwa zimathandizira kukweza malingaliro anu potulutsa endorphins ndikuchepetsa nkhawa.

Kuonjezera apo, imapangitsa kuti magazi anu aziyenda kumaliseche komanso amakupangitsani kukhala othamanga kwambiri. Ubwino wonsewa paumoyo wodumphadumpha ukuthandizani kuti mukwaniritse zofuna za mnzanu pakugonana.

10. Maphunziro a kulemera

Kuganizira zophunzitsa mphamvu zogonana? Chizoloŵezi chanu sichingakhale chokwanira popanda kuphunzitsa kulemera. Kupopera chitsulo kumawonjezera milingo ya testosterone, zomwe zimapangitsa kukhala koyenera kuchita masewera olimbitsa thupi kulimbikitsa chilakolako chogonana. Kuti muyambe ndi masewera olimbitsa thupi, mutha kuyika ma dumbbells omwe amapezeka mosavuta pamasewera aliwonse kapena sitolo yapaintaneti.

Yambani kuwala, ndipo pang'onopang'ono, onjezerani kulemera komwe mumakweza panthawi yolimbitsa thupi. Ngati ndinu novice, tikukulimbikitsani kuti muzigwira ntchito limodzi ndi mphunzitsi kapena kudalira maphunziro a pa intaneti ndi aphunzitsi ovomerezeka kuti muyambe ulendo wanu wophunzitsira zolimbitsa thupi. Izi ndizofunikira chifukwa ngati zitachitika molakwika, masewera olimbitsa thupi amatha kuvulaza kwambiri.

Ndi kusasinthasintha, izi zimalimbitsa minofu ya thupi lanu ndikuwonjezera mphamvu zanu, zomwe zidzatsimikizira kukhala zopindulitsa pa moyo wanu wogonana.

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11. Nkhonya

Crunches, kaya yachitidwa kale kapena pa mpira wokhazikika, ndizochita zogonana kwambiri kwa amuna. Zingathandizedi kugwira ntchito minofu yanu ya m'mimba, yomwe imagwiritsidwa ntchito pogonana. Kuphatikiza apo, msana wanu udzalimbikitsidwanso ndipo kuthekera kwanu kukankhira kudzawonjezekanso. Osachepera ma seti a 5 a 15-20 reps ndi okwanira kuti thanzi lanu logonana likhale lopambana.

12. Kutsamira kwa gulugufe

Chiuno ndi ntchafu zanu zimagwiritsidwa ntchito nthawi zambiri mukamachita zogonana. Choncho, kuchita masewera olimbitsa thupi kuti mutambasule ndi kumasula chiuno chanu ndi minofu yamkati ya ntchafu ndi yofunika kwambiri. Onjezani masewera olimbitsa thupi agulugufe pamasewera anu ndipo mukhala omasuka komanso okonzeka kuchita zinthu zotentha kuchipinda chanu.

Tikukhulupirira kuti muli otsimikiza za kufunikira kwa masewerawa kuti mukhale ndi moyo wabwino wogonana ndikukhala odzipereka kuti mukhale athanzi m'maganizo komanso mwakuthupi kwa moyo wanu wonse. Ingokhalani odzisunga ndipo kumbukirani kuti mudzatha kukwaniritsa cholinga chokhala ndi thanzi labwino pogonana pokhapokha mutalimbitsa maganizo anu.

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