Latihan & Senaman Tradisional Manja

Latihan & Senaman Tradisional Manja

1. Kemut 20 kali perlahan-lahan otot faraj dan otot punggung dalam keadaan berdiri. (peha dan kaki dirapatkan). Pada waktu pagi, tengahari, petang dan malam.
2. Kemut perlahan-lahan 20 kali otot faraj dan punggung dalam keadaan duduk tegak (lutut bertemu lutut) pada waktu pagi, tengahari, petang dan malam.

Proses pengemutan
1. Tahan nafas selama 5 saat semasa mengemut
2. Lepaskan nafas dan kemutan perlahan-lahan secara serentak.

Kemut
Seperti menahan air kencing

Saranan
Digalakkan melakukan latihan tradisional (proses pengemutan) setiap hari pada waktu yang terluang seperti semasa memasak, menonton tv dan sebagainya.

Peringatan
Bagi mencegah vagina dari berbau, elakn memakan udang, ketam, sotong, belacan, jering, tempoyak, petis, budu, cencaluk dan durian semasa pengambilan produk ini.


1. Tighten pelvic and buttock muscle slowly while standing straight with feet and thighs together for 20 times daily, in the morning, in the afternoon, in the evening and at night.
2. Tighten pelvic and buttock muscles while sitting straight (knee to knee) for 20 times daily, in the morning, in the afternoon and at night.

Vaginal holding-tightening prosess
1. Hold your breath for 5 seconds while slowly tightening and holding vaginal and buttock muscles.
2. Slowly release breath and the tightening-holding of the vaginal and buttock muscles simultaneously. Tightening-holding is as if delaying urination.

Attention
To avoid odor please refrain from taking shrimps, crabs, prawns, squids, durians and other sea food during the course of consumption.

It is advisable to perform the traditional exercise during leisure like while cooking, watching TV and etc.

Gambarajah 1 / Picture 1

1. Membantu mengetatkan faraj dan mengurangkan masalah keputihan (Gambarajah 1)

Duduk di atas kedua tumit kaki. Tegakkan badan. Tangan kanan hendaklah ke belakang untuk memegang ibu jari kaki kiri. Tarik nafas, kemut faraj dan menarik ibu jari kaki kiri ke atas selama 5 saat dengan kuat, lepaskan nafas dan kemudian perlahan-lahan. Lakukan senaman ini sebanyak 3 kali. Tukar posisi dan ulangi senaman ini. Gerakan ini boleh membantu semula otot-otot faraj dan mengurangkan masalah keputihan.


1. Helps in vaginal constriction and helps in reducing vaginal discharge (Picture 1)
Sit on both of your heels. Straighten body. Take your right hand to the back and hold the big toe of the left foot. Breath in, hold, tighten vaginal-buttock muscles and pull the toe forcefully for 5 seconds. Release breath and holding-tightening slowly. Repeat 3 times. Change position and repeat the same exercise on the big toe of the right foot. These movements help to constrict the passage of the vaginal and help to reduce mucus discharge.

Gambarajah 2 / Picture 2

2. Membantu menguatkan otot faraj (Gambarajah 2)

Duduklah dengan keadaan bersila rapat dan badan ditegakkan. Betis dan peha kanan di letakkan di atas peha kiri agar kedua lutut menghala kehadapan dan dalam keadaan serapat mungkin antara satu sama lain. Pastikan kedua belah tapak kaki menghala kebelakang. Tarik nafas dan kemut faraj selama 5 saat sambil menekan tapak kaki ke belikang. Lepas nafas, kemutan dan kaki perlahan-lahan. Lakukan senaman ini sebanyak 8 kali. Tukarkan posisi kaki dan ulangi senaman ini.

2. Helps strengthening vaginal muscles (Picture 2)

Sit cross-legged tightly and straighten body. Place right calf and thigh on top of left thigh so that both kness facing the front. Pull both legs inward and make sure a tight cross-legged. Make sure the sole of the left and the right foot facing the back. Breathe in hold-tighten the vaginal-buttock muscles for 5 seconds while pushing the feet to the back. Release breath, holding-tightening and feet slowly. Repeat 8 times. Repeat the exercise on the other leg.

Lakukan senaman-senaman di atas mengikut kesesuaian badan pada setiap pagi dan setiap malam sebelum tidur

Please perform the exercise suggested in accordance with individual’s needs every morning and night before bed.