Intimate gymnastics by Tatyana Kozhevnikova: exercises, programs, reviews

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

Spending a few minutes daily, you can achieve amazing results by strengthening your intimate muscles. Using a technique tested by many people will not only allow you to get an excellent physical shape, but also add sexuality many times over. In addition, the proposed set of intimate gymnastics exercises will prevent many female diseases, most of which begin due to impaired blood circulation in the pelvic area.

Gymnastics designed for intimate areas

Vumbilding - this is the name of this useful and unassuming procedure. 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 get carried away with the process seriously, you can recover from a series of existing ailments.

And if you consider that a few minutes spent a dayon the technique of Tatyana Kozhevnikova, can get rid of 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, gymnastics includes elements of medical massage that accelerates blood circulation in sedentary areas.

Breast care

To take care of the shape and beauty of the female breast, using the intimate fitness of Tatyana Kozhevnikova, one should begin with the formation process. It is easier to keep the mammary glands in good shape when they have sufficient firmness and elasticity. A soft and concise massage is of great benefit, which is completely different from massaging muscle tissue.

This is a loyal massage that does not require specific skills. It is especially useful to do this while taking a shower, massaging the chest in circular motions for 10 minutes. This simple procedure perfectly tones the tissues of the skin and ligaments, and also increases sexual sensitivity.

Outside of the shower, self-massage is done with a cream. To do this, you need to apply it on the skin and continue to rub it with soft movements, moving on to rubbing, alternating with light slaps. This procedure should be carried out within 20 minutes. It is important to remember that excessive use of a bra leads to premature loss of breast firmness.

Muscle Recovery

A well-known athlete has developed a program of intimate gymnastics by Tatyana Kozhevnikova, whose exercisesallow you to use the muscle fibers of the pelvic floor 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 promotes the development of the muscles of the pelvic floor. This specific gymnastics made it possible to get rid of discomfort for women who have gone through childbirth. The exercises, which did not take much time, made it possible both to completely restore the lost form and to open up the possibility of controlling the muscles of love. The specialist realized the possibilities of this method by her own example, setting a record by Tatiana Kozhevnikova.

This set of exercises made it possible to control many internal processes that had previously proceeded in an arbitrary order. The gymnastics of Tatyana Kozhevnikova's school is suitable for all age categories and serves as a prophylactic against most known diseases. Empirically, it was found that performing exercises in the prenatal state greatly facilitates this process, reducing pain.

Properties and purpose

The system of Tatyana Kozhevnikova was invented for all women who care about their he alth and strive to be interesting for men. To fully understand the location of the muscles with which you will have to work, it is necessary to conduct an introductory analysis. It will allow you to identify areas that need to be included in the work. Please note:

• a set of exercises should be performed on an empty stomach;
• must 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 firmness of the vagina using a bath.

In order to find the place where the pelvic floor muscles are located, you need to insert your finger into the vagina, it will touch the muscle tissue when bent. The general elasticity of the vagina can be easily checked by climbing into the bath. If the vagina fills up within 10 minutes, then her muscles need to be stimulated.

Preparatory process

For those who are interested in the method of Tatyana Kozhevnikova 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 the muscles of the buttocks or the press are not included in it, and it is also important to avoid holding your breath. 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 pulled in with force;
• by repeating this procedure several times, you can feel the muscles that are included in this process;
• finally, the anus should be retracted together with the vagina.

Introductory exercises should be done slowly, fixing all the accompanying sensations. They are intended mainly for a complete understanding of the task ahead. 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 system of exercises includes 5the main components developed by Tatyana Kozhevnikova, whose gymnastics works wonders.

Composition of the complex

Intimate gymnastics by Tatyana Kozhevnikova, whose exercises begin with a preparatory process that allows you to strengthen all the tissues of the intimate zone, does not make you expect the first results. To do this, it is necessary to contract all the muscles of the perineum and hold in this position for 3 seconds. For one time, you need to perform 10 such repetitions with small intervals.

As the vaginal muscles strengthen, the duration of the contraction should be increased from 15 to 20 seconds. This warm-up should be repeated 3 times a day, while it is very important that the muscles of the buttocks and the press are not included in the work. The warm-up exercise works effectively in any position. It can be practiced standing on your feet, sitting on a chair, or Turkish style on the floor.

Deep blink

This exercise is designed to be performed in any position. It is required to contract 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 is very effective in preventing or treating hemorrhoids. By performing the exercise, it is possible to increase the rate of blood circulation in the organs located in the pelvic area, thus increasingmetabolic rate.

Quick winks

To perform this exercise, you need to start rhythmically squeezing and then relaxing the muscles of the pelvic floor. The exercise is performed for 3 minutes at intervals of 1-2 seconds. You should carefully monitor that the muscles of the press and buttocks are not included in the work. For comfortable performance, you must choose a pose in which this condition is easiest to achieve.

It is recommended to perform this exercise 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 designed specifically 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 strain your muscles with all your might and hold for another 5 seconds. You need to relax the muscles in two stages, using the reverse order, at intervals of 5 seconds.

To complete this exercise, you need to complete 20 repetitions with short rests. This procedure is enough to carry out 1 time per day, using a convenient time for this. This technique will help restore the shape of the vagina, strengthening the muscle tissues and giving them the necessary elasticity.

Tower

This exercise can be done standing or sitting on a chair. In the beginning, you need to smoothly draw in all the muscles of the pelvic floor, while drawing in the stomach. It should give the impressionthat the muscles of the anus tend to come into contact with the press, rising up. After holding this position for 5 seconds, the muscles should be gently relaxed. After 2 seconds, the exercise must be repeated and the selected rhythm continued 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 designed for internal organs, it allows the body to get rid of the phenomenon of stagnation of blood flowing through the veins. For proper execution, you must take a semi-squat position. The chin should be lowered down, and in the meantime, the tailbone should be pulled under you. Then you should put both hands on your hips and take a deep breath, while holding your breath for 10 seconds. After that, you need to exhale and repeat the exercise 2 times, with short intervals.

If everything is done correctly, then the stomach should retract, exposing the ribs. This exercise is intended for morning time, as a warm-up. It allows you to effectively remove toxins from the body, slowing down the aging process of tissues.

Tatyana Kozhevnikova's exercises can significantly slow down the aging process, thanks 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 heal the femaleintimate sphere. Positive changes look especially impressive in women over 50. The female functions of their body are experiencing fading processes that cannot be stopped without outside help. Gymnastics Tatyana Kozhevnikova can prolong youth.

Reviews

Serves as the main achievement of Tatyana Kozhevnikova intimate gymnastics, reviews of which are often positive. Many of her students claim that after classes they experience a feeling of fullness of female energy, a surge of excellent mood, lightness, cheerfulness 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 right methods, you can competently build your own body without much effort.

And also improve women's he alth and awaken a new interest in life. According to many testimonies, after a series of training sessions, intimate life changes in many respects, filled with new colors and impressions.

Kozhevnikova's achievements

Tatyana Kozhevnikova lifted a weight of 14 kg, using only intimate muscles for this, setting a world record in 2003 and getting into the annals of the Guinness book. To date, she is the only woman in the world who can perform such an exercise.

At one time, Tatyana received a diploma, becoming a specialist in physical therapy. Today sheis a female fitness trainer, in addition, the record holder holds an international class certificate confirming her right to authorship in the United States and Russia.

Kozhevnikova has a diploma from the State Institute, located in Omsk, in the class of physical culture. She is the supervising trainer in the all-Russian organization PPL, where she successfully implements programs for the psychophysiological he alth of people.