Post Date September, 22 2023
Sexual activity, whether it is a difficult "acrobatic" move or a seemingly effortless routine, is a challenge to physical strength and endurance. And some exercise methods are enough to add points to physical strength. Dr. Timothy Schmidt, a certified fitness coach and sex education expert in the United States, specifically recommends eight exercise methods for men. Regular practice can lead to more perfect sexual performance.
1. Plate supported rear leg lift. Preparatory position, with both hands or elbows and feet on the ground at the same time, keeping the body parallel to the floor, legs together, in a prone position. Start exercising by bending your right leg until your knee lightly touches the ground; Then straighten your right leg backwards, return to the initial motion, and do the same with the other leg; The action lasts for 1 minute. During exercise, try to keep other parts of the body stationary as much as possible. This type of small, localized exercise produces muscles that are very similar to those used during sexual activity, so it is often used to help improve bedtime skills.
2. Judo push ups. Doing push ups helps men who adopt traditional male up female down sexual positions enhance the strength of their arms and core muscle groups. Starting from the traditional push up position, place your hands below your shoulders and move your feet slightly forward to create a 'V' shape on your body; Bend your elbows and lean your chest towards the ground; Once the jaw is close to the ground, start to let the buttocks down and the torso up until the buttocks are almost close to the ground, and then return to the initial position; Repeat this action as many times as possible within 30 seconds, trying to maintain the correct posture.
3. Deep squat. Stand with your feet apart, with the distance between your feet slightly wider than your hips, your toes slightly outward, looking forward, and your arms raised flat and parallel to the ground; Bend your hips backwards, then bend your knees to maintain a vertical line with your feet; The purpose is to make the buttocks parallel or lower than the knees, and then return to the initial position; Repeat actions 15-20 times as a group, completing 2-3 sets each time. This exercise can fully mimic the muscle usage during sexual activity.
4. Kegel exercises. Kegel exercise, also known as pelvic exercise, is achieved by repeatedly scaling the pelvic muscles. This classic exercise method can benefit both men and women during sexual activity. If you haven't figured out how to exercise the pelvic floor muscles yet, a common suggestion is to contract the muscles you use to block the flow of urine, that is, to lift the anus. Do 3 sets of Kegel exercises every day, 10 times per group. The main function of this exercise is to reduce urinary incontinence, postpartum urinary incontinence in women, and premature ejaculation in men.
5. Aerobic exercise. A high level of cardiovascular health is also very beneficial for enhancing sexual performance. Aerobic exercise has the most significant effect on enhancing endurance, thus helping to prolong the duration of sexual activity. Due to the differences in aerobic exercise levels among individuals, whether it's long-distance running or full speed sprinting, it can help improve sexual activity. Persisting in running for 20 minutes every day can have a wonderful promoting effect on improving sexual performance.
6. Frog stretching. Although aerobic exercise and strength training may be more suitable for your style, flexibility cannot be ignored when it comes to sexual fitness. As one ages, the flexibility of the human body deteriorates. So, you must actively carry out flexibility training to maintain and improve the function of ligaments and joints. The breaststroke stretching action can be used to open the hips. The specific method is to land your hands and knees on the ground, and then slowly slide your knees towards the outside of your body; Bend your feet and once you feel stretching, stop; Move your hands forward, touch your elbows to the ground, and then use the strength of your hands to push your hips back; Keep your shoulders relaxed and look forward with your head up; Maintain this stretching position for 20-30 seconds.
7. Stretch your chest muscles against the wall. Shoulders against the wall, hands on the wall, arms straight behind you; Turn the torso to one arm and perform a stretching motion; Hold this position for 20-30 seconds, then switch to the other side of the body and do the same action. This stretching action can relax the main muscle groups in the chest.
8. Arrow Squat Stretch. You and your partner don't need to complete the difficult action of the big split. However, if your gluteal and hamstring muscles have strong flexibility, it will be easier for you to try a new sexual position. Most men have poor flexibility in these areas, so they should not do the lunge squat stretch too quickly or too quickly. Take a step forward with your left foot, bend your left knee, and place your right leg behind you; Press the body forward through the buttocks with both hands placed on the knees, keeping the back straight; Hold this position for 20-30 seconds, then switch to the other side of the body and do the same action.
