If you have a double chin, chubby cheeks, or wrinkles around the eyes have begun to appear, then there is no need to immediately run to a cosmetologist or plastic surgeon. As practice shows, facial yoga can help you look much younger without pain and quite naturally. Unlike cosmetic procedures and injections, facial exercises can act as a gentle yet effective toner that improves circulation and strengthens muscles. In addition, this way you can get long-lasting results that will delight you.
So if you want to improve your face, try this 9-step workout plan. This practice will help you reduce the volume of your face and remove unwanted wrinkles.
The benefits of training intimate muscles
In the old days, women trained their pelvic muscles to get in shape after childbirth. Modern ladies also resort to such methods, fully aware of all the benefits of these activities.
Training female intimate muscles is called Vumbilding. However, even today, few women realize the importance of training the pelvic muscles. Some do not see the point in these actions, others are embarrassed to discuss such an intimate topic, and the rest are simply too lazy to do it. At the same time, training this muscle group has undeniable advantages:
- Facilitates the passage of menstruation. In women with pumped up vaginal muscles, menstruation does not cause painful syndrome and is easier. In addition, premenstrual syndrome is not so pronounced. It has been observed that in women who have trained muscle tissue, menopause occurs later.
- Regular exercise helps eliminate congestion, as blood circulation in the pelvic organs improves, and hormonal levels also stabilize. Exercises are considered very useful for improving health, especially if there are problems with the ovaries or uterus.
- Systematic exercises prepare the muscles of the pelvis and peritoneum for labor, which makes labor easier and faster. Using the same exercises, you can restore the tone and elasticity of the vagina after childbirth.
- Training the vaginal muscles allows you to expand the zone of erogenous points, which allows you to have orgasms more often, and this directly improves the quality of your sexual life.
- By training intimate muscles, the muscles of the abdomen, buttocks and thighs are strengthened. Therefore, cellulite begins to disappear from them.
Very often, ladies blame their partners for their sexual problems and health problems and rush to consult a gynecologist. At the same time, it does not occur to them that many problems can be solved if they work more on themselves.
Anatomy and physiology of muscle growth
Anyone who has ever tried to exercise has heard that muscles tend to grow. In fact, this is not a completely true statement. From the point of view of a science such as anatomy, muscles do not formally grow, but only increase in volume, which are completely different things.
Before moving on to the physiology of muscle growth, we need to focus on one important point. No matter how much you work on your form, no matter what loads you withstand during grueling strength training, without proper nutrition you will not be able to see any increase in volume. Once you understand this factor, you will understand exactly why muscles do not grow after training and what to do to speed up the muscle building process as much as possible.
How it happens: simply about the complex
If we proceed from the fact that muscles really do not grow in the full sense of the word, then all processes become more understandable. The phenomenon of increasing the volume of muscle tissue is scientifically called hypertrophy. This means that the amount of muscle fiber given at birth is maintained throughout life. It is embedded in our genes and we get it from our parents. Therefore, heavy strength training can really strengthen these fibers, make them more elastic, powerful, and resilient, but, alas, they are not able to help grow new ones.
But what about the so-called pumping, since the result of regular training can be assessed with the naked eye? There are only two types of muscle hypertrophy.
- Myofibrillar. Such muscles are stronger and more resilient.
- Sarcoplasmic. In this case, the muscles have less high strength indicators, but most often look amazing.
The latter is the result of an increase in the amount of nutrient fluid surrounding the muscle fibers, which is called sarcoplasm. In addition, the number of muscle glycogen depots increases, as well as the rapid proliferation of connective tissues. In fact, the body does not grow new fibers, but learns to better feed with the necessary energy those that it received from nature. This fully explains how muscles grow after training in girls and boys.
At the same time, the accumulated mass can differ significantly from one another, depending on the type of extension. The first option is more voluminous, more prominent, and the muscles are better visible. The second one will be much drier, the body will look more toned and sinewy.
Necessary conditions for muscle growth
Not only beginners, but also experienced athletes sometimes encounter the fact that the pectoral muscles do not grow after long training, as well as any other muscle groups. This happens because athletes do not comply with the basic necessary conditions that contribute to their growth. In addition, following these simple rules will make it possible not only to “make” a beautiful body, but also to maintain health at a high level for many years.
Regularity and systematicity
This means that it is imperative for an athlete to not just perform some exercises from time to time. It is unlikely that you will be able to build beautiful muscles this way. To get the desired result, you will have to create your own program and lesson plan.
It needs to clearly distribute the loads on different muscle groups that are planned to be pumped. If it is difficult to create a training schedule on your own, you can choose a good trainer and consult with him.
Increasing loads
There are average markers that will help you figure out when you are building only strength indicators, and when muscle mass begins to increase. You need to go towards this gradually, gradually and slowly increasing the load. It is believed that muscles begin to grow when performing six to nine sets of twelve repetitions each.
Free weights
Gyms are very good, but you won’t be able to achieve success with them alone. Each such device isolates some muscles, as well as their groups. At the same time, the supporting muscles remain practically motionless and are not trained. This often leads to injury or the development of a disproportionate figure.
Therefore, it is very important to include in your training sessions with free weights, for example, with a barbell or dumbbells. When performing such exercises, you need to very clearly control your breathing, do everything slowly, with effort, and most importantly, do not deviate one step from the correct technique.
Nutrition
With increasing physical activity, the body requires additional energy replenishment. It is clear that you can only get it through food. The main thing in this matter is to avoid extreme measures. Some people start eating everything, as the body demands. As a result, they are surprised to find layers of fat, despite intense training. Others completely switch to different gainers and other energy products, but for some reason their muscles also do not grow faster. We will talk about the right type of balanced nutrition below.
Don't forget about cardio
Many athletes, trying to quickly gain weight, forget that in addition to strength (anaerobic) exercise, there must also be aerobic (cardio) exercise. With muscle growth, the load on the heart will also increase significantly, so it doesn’t hurt to include cycling, jogging, swimming and other similar sports in your busy schedule. They can significantly boost metabolism, preventing the buildup of lipid layers instead of muscle mass.
Correct rest regime
Another important condition for building muscle is proper rest. This is where the phenomenon of adaptation of the body to physical activity comes into play, described in detail in a separate large material on our website. Those interested would do well to familiarize themselves with it.
We won’t repeat ourselves, let’s just say that the main point is that the muscles must rest and recover, otherwise you won’t get any growth. In addition, on different days you need to focus on different muscle groups, all this should be taken into account when drawing up a plan and training program. To reduce pain after strength training, it is recommended to take a contrast shower.
Healthy sleep
When athletes are actively training for mass, sleep quality is of paramount importance. During sleep, metabolic processes in the body slow down, and recovery processes are launched in the muscles. Loads for our body are always quite significant stress. Therefore, in order to get rid of it itself, as well as the symptoms accompanying it, you need to ensure yourself a good rest. This will improve your psychophysical condition.
It is optimal to arrange a bedtime no later than half past ten in the evening. This figure was not chosen by chance. From this period until two or three o'clock in the morning, melatonin is actively produced in the body. It is this epiphyseal hormone that is responsible for the restoration of the nervous, immune, and cardiovascular systems, and at the same time, also for healthy sleep itself.
Nutrition rules: energy intake before training
The main source of energy for our body is carbohydrates. Just not those that burn out quickly, but those that gradually break down, providing recharge for a long time. It used to be that before a hard workout you should completely give up food, but today this statement has been successfully refuted. To pump up muscles faster and better, you can eat brown rice with coarse bread, vegetable salad or noodles made from coarse wheat varieties.
- In order to build something, you need to acquire suitable materials for this. To grow muscles, you need to take nutritious protein meals before training. You can really give preference to sports nutrition, or you can replace it with protein products, such as boiled veal, cottage cheese and other goodies.
- You should not eat heavily before training; this can lead to poor health, nausea, headaches and even vomiting.
- Nutrition for proper muscle growth should be predominantly fractional. That is, you should eat little, but often, approximately 5-8 times a day.
- About seventy percent of your daily diet should consist of fairly high-calorie foods. Muscle mass will only grow if energy expenditure is less than energy intake.
- Portions throughout the day should be approximately the same. But you should understand that the bulk of energy must be consumed before five o’clock in the afternoon, so that at night they do not turn into deposits of lipids on the sides and stomach.
- Fast carbohydrates should be present in the menu, but in minimal quantities.
For high-quality muscle growth, you will have to monitor the balance of BJU in the body. It should approximately correspond to the percentage ratio of 35:20:60. But under no circumstances should you give up fat completely. After training, a so-called carbohydrate window opens, which must be closed to avoid muscle breakdown.
Historical information2
In European countries, the topic of sex has always been considered prohibited for public discussion, and sexual intercourse itself was perceived only as a method of procreation. Despite the fact that the 20th century was marked by the sexual revolution, such a concept as wumbling is considered something new and exotic.
You can find out more about how to do wumbling at home in our article below.
In eastern countries, since ancient times, people have known their body and its capabilities without hesitation. From childhood, women were prepared to please men in all possible ways, as well as prepare their bodies for childbirth. Eastern peoples have been perfecting their art of love for many centuries, which is confirmed by such practices as “Tao”, “Kama Sutra” and “Tantra”. Created in ancient times, they represent a perfect science about sex and everything connected with it. These works describe so many different techniques and positions for sexual satisfaction that modern man has practically nothing to supplement them with.
Interesting! The Kama Sutra was first translated and published in English in 1883. This publication cost a lot of money and was intended only for a narrow circle of readers.
In the mid-20th century, American researcher Arnold Kegel began to develop a system of exercises for the pelvic floor muscles. The reason for such developments was that the scientist noticed that women after childbirth very often suffer from urinary incontinence.
Rules of intimate gymnastics3
In order for exercises to strengthen the genital muscles to bring a noticeable effect and not harm your health, when performing them you must follow the following rules:
- During exercise, breathing should be even and leisurely.
- You need to tense your intimate muscles slowly.
- Muscle relaxation should occur in the same slow manner.
- It is necessary to start gymnastics with the easiest exercises.
- You should move on to complex exercises only after mastering simpler and easier ones.
- For the first workouts, 20-30 minutes are enough, over time their duration can be increased to 45 minutes.
Initially, many women may be disappointed by the fact that they practically do not feel their intimate muscles and, moreover, do not know how to use them. However, over time, they will begin to enjoy moving them and experimenting during sex.
Reason to pump up the pectoral muscles No. 4: expanding everyday possibilities
A woman’s physical activity is not limited to training: she needs to open a heavy door, lift a fallen child, bring bags of groceries home... Almost everything we do or lift with our hands involves the pectoral muscles to one degree or another. When they are weak and untrained - and in everyday life they exercise little - any carrying, lifting, opening, etc. are more difficult. That's why if your pecs are weak, even simply carrying and loading bags into the elevator can feel like a challenge.
Effective exercises: any, both dynamic (presses, push-ups) and static (squeezing palms, etc.)
Exercises for training4
Self-exercise has many benefits: it can be done anytime, anywhere, and it doesn't cost anything.
You need to lie on your back, place the palm of one hand on your chest and the other on your stomach. Then you need to take a series of short inhalations and exhalations. After this, you need to inhale, trying to inflate your stomach as much as possible instead of your chest. This action must be repeated 10-15 times. Subsequent times you can perform this exercise in a standing or sitting position. With the help of such breathing, blood circulation increases.
The next step is to train the clitoral muscles. You need to try to feel this area, and then try to influence the muscles of the clitoris by contracting and relaxing them. With each subsequent session, it is necessary to increase the tension until you feel a slight excitement. You need to start classes with 5 contractions, gradually bringing them up to 30. Urinary retention can help with such exercises. In this case, the same muscle group will be involved.
While lying on your back, you need to bend your legs at the knee joint and retract the sphincter, the so-called circular muscle, which includes the vagina, urinary duct and anus. Next, you need to freeze in this position for a short time, after which you can relax. A good result of training can be considered retraction of the sphincter without the help of the abdominal and buttock muscles. You need to continue pulling in for 10 minutes.
Make your nose much more beautiful
To make your nose look much more beautiful, you need to bend your fingers to form fists. Place them directly on your upper lip so that your index fingers rest directly under your nostrils. Then, for 30 seconds, try to gently pull the skin directly under your nose.
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Intimate gymnastics for sexual pleasure5
Women who know how to give a man pleasure in bed, as a rule, control their intimate muscles perfectly. Thanks to active exercises, they have elastic, strong and flexible muscles.
During sex, these ladies control them very skillfully, which gives their partners incomparable pleasure.
Even if both partners are in a stationary position, the intimate muscles of the partner will stimulate the penis, which will lead the partner to orgasm. This process, in which only the intimate muscles of a woman are involved, is called frictionless sexual intercourse.
Ladies who have developed the muscles of their genital organs through intense training are a huge success with men. Sexual contact with them not only brings great pleasure, but it is also unusual in its execution. Men who had sexual contact with women who have developed intimate muscles claim that they felt as if their penis was simultaneously in the woman’s vagina and mouth, that is, they had regular sex and blowjob at the same time. It is not surprising that such an experience left them with unforgettable impressions.
Therefore, many modern ladies train their intimate muscles to make their sex life more varied, give their partner unusual sensations and keep him from cheating.
Scientists believe that women with strong and elastic vaginal muscles produce pheromones faster, which attracts men even more. Trained vaginal muscles are able to keep a man's penis in good shape, which prolongs his sexual function. You will find more information on how to train intimate muscles in our article.
Important! Women with trained vaginal muscles need to use them very carefully, otherwise they can even injure their partner’s genitals.
Is it possible to achieve good results in a week?
Every person dreams of getting quick results from any of their actions. The main question before starting training is how to make cheekbones on girls’ faces in a week with minimal exercises. It is worth considering the original condition. In young girls with youthful skin, it is much easier to form clear cheekbones than in older women and men. Excess weight, age-related changes and lymph stagnation greatly change the shape of the face. It will not be possible to achieve quick results in advanced cases. If your face needs minor adjustments, then with daily exercises of 10–15 minutes you can get a good result in just a week. In addition, the effectiveness of training is influenced by adherence to sleep patterns, nutrition and intake of the required amount of clean drinking water.
Here are some more simple exercises for your cheekbones:
Who needs intimate gymnastics and at what age?10
Women need to train intimate muscles after childbirth, since after this physiological process the muscles of the genital organs weaken and stretch. As a result, sexual sensations are greatly weakened and problems with urinary incontinence appear.
Not only those who have given birth, but even virgins, should do intimate gymnastics. Doctors recommend starting to train intimate muscles from the age of 14 and practice the exercises until old age. This allows you to maintain youth not only of the reproductive and genital organs, but also of the entire body as a whole.
The sooner a woman makes it a rule to perform intimate gymnastics, the faster she will get the muscles of the vagina and pelvic floor in shape.
