hat
Une recherche a nan pye PC, yonn kapab kòmanse Sur l' bagay ki difisil anpil pou 3 a 5 segond, se sa pou yon lòt segond 5. Premye fwa mechan sa kapab tcheke référence yo pa konte tan yo te pressé a nan pye devan route assez. Ansanm nonm sa a kapab fè pou de semèn pou pi piti. Après figurant soti la référence Et fè ekzèsis de baz, yonn ka gen yon ansanm plis amelyore Machaswiv répétitions. Li kapab kòmanse avèk 5 répétitions (représentants) de bagay k ap kofre, kenbe ak piblikasyon. Si li ka sere boulon plus, tankou 6 7 segond doulè misk, tèlman bon, men si li pa kapab, gen okenn rezon pou jwenn fortes. Sepandan, si nan tout wout la, yon sèl santi anlè anlè, li, sa kapab redui représentants yo dapre kantite gason ki pi pratik.
eng
After locating the PC muscle, one can start squeezing it very hard for 3 to 5 seconds and relax it for another 5 seconds. First time doers can check their baseline by counting the times they have squeezed the muscle before getting tired. This set can be done for at least two weeks. After figuring out the baseline and doing the basic exercises, one can have a more improved set by performing repetitions. He may start with 5 repetitions (reps) of squeezing, holding, and releasing. If he can tighten the muscle longer, like 6 to 7 seconds, so much the better, but if he cannot, there is no reason to get forceful.