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作者：克努特·霍尔特
健康的肛门和生殖器部位对整体健康和性​​能力都至关重要。健康的呼吸道和呼吸器官也同样重要。
这里介绍三个姿势和三个呼吸练习，如果一起进行，可以产生以下效果：

-刺激生殖器和肛门部位的生理功能。-
纠正肛门和生殖器部位的肌肉无力和解剖问题。-
增强性欲和性能力。-
产生刺激反应，沿着脊柱向上扩散，使全身焕发活力。
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刺激呼吸道的生理功能，有助于抵抗呼吸道感染。-屏住呼吸，让空气充满肺部。
挤压肛门肌肉，并将肛门尽可能深 电话号码收集 地向内拉。但是挤压时不要用力。这个练习不会很累。再次完全放松肛门肌肉。
重复挤压和放松 3-5 次。
排空肺部空气的同时将手臂向后摆动 ...

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