Ways and exercises to improve men’s sexual performance

　　Couples, female People often care about their partner's sexual function. But with male Growing older. Sexual function slowly declines, and low sexual ability brings a shadow to the couple's life. In fact, it is not difficult to improve male sexual ability. These include some effective ways to improve your health through exercise and massage.

　　1: Improve men’s sexual function exercise method

　　1. Push-ups

　　When men have sexual intercourse, their waist, back, hands, and arms play a very important role, because these body parts are the main points of strength in the sexual life of men and women. Doing the above-mentioned movements for a long time will help enhance the support strength of the arms and waist, thereby achieving the purpose of improving and enhancing sexual function. Exercise can enhance the muscle tension and contraction function around the male lower body, and enhance local blood circulation, expansion, and congestion, thereby promoting blood filling in the pelvic and genital areas and enhancing sexual function.

　　You can do at least 20 sit-ups and push-ups in bed each night before going to bed. The levator ani movement can be performed anytime and anywhere, and it feels like a sudden pause during urination.

　　2. Shoulder exercises

　　Lifting weights and pull-ups can increase flexibility. Turning and rolling on the bed requires flexibility in the upper, lower, and left sides of the shoulders. For best results, stretch your arms straight forward, grab your left wrist with your right hand, stretch your arms above your head, and push back slightly until you feel a slight pull in your armpits. Hold this position for a count of 5, then relax your arms and repeat this movement one or two more times.

　　3. Cat pose stretch

　　As the name suggests, this set of movements is shaped like a cat stretching. First, stretch your arms forward, lean over and touch your palms to the ground, then sit your body above your knees back until your buttocks touch your heels, kneel with your knees on the ground and your buttocks with your heels. Try to stretch your arms, head and back as much as possible. Maintain the stretching action for 10 to 15 seconds, then slowly relax and repeat the entire action.

　　4. Lying prone and stretching

　　Lie prone and stretch your body as straight as possible, stretch your arms forward, raise your head slightly, stretch your arms forward as much as possible and stretch your feet back as much as possible. Maintain each stretching movement for 10 to 15 seconds, and then slowly relax.

　　5. Curve your back and press on your palms

　　The posture is similar to an ordinary palm press, except that the knees are on the ground. Support your arms slightly outward to support the ground, and then perform a palm pressing motion with your arms bent and straightened. Pay attention to keeping your waist slightly bent, hold each movement for 10 seconds, and then do it again from the beginning, but remember to do it according to your own ability.

　　6. Abdominal exercises

　　The abdominal muscles are perhaps the most important muscles for a man to have sex. The most commonly used sit-ups strengthen the abdominal muscles.

　　Lie on your back, bend your knees, cross your arms in front of your chest or fasten them behind your neck for support, and slowly raise your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for three counts, then relax and repeat as many times as is comfortable for you. Slowly increase the number of times according to personal practice conditions.

　　The male sexual ability is weakened, making men very lose face. Therefore, you can slowly adjust and improve in life, which requires a perseverant attitude from men. So what are the ways to improve men’s sexual function.

　　2: Ways to improve male sexual performance

　　Take a bath with alternating hot and cold water

　　This is a very ancient exercise method to enhance male sexual function. When using alternating hot and cold water baths, it is best to maintain a certain indoor temperature to prevent cold , fully warm the bathtub before getting out of the bathtub, apply cold water to the genital area, wait for about 3 minutes, and then enter the bathtub after the genitals shrink. It can end after repeating this for 3-5 times. If you can insist on doing "alternating baths" every day, men after middle age can be energetic, enhance sexual function, and reduce fatigue.

　　Stimulate the inguinal canal and strengthen the penis function

　　Stimulation of the inguinal canal can also greatly improve sexual function. The groin carries blood and connects the penis nerve of passage. Therefore, it is very important to have good blood circulation in the inguinal canal. The method of massaging the inguinal canal is to use two fingers to press both sides of the genital root and stroke from top to bottom to stimulate the blood flow to the penis. Massage once a day and do it on your own in bed every night before going to bed.

　　Eat more seafood and zinc-rich foods

　　Seaweed contains more sulfur than other plants and animals. The lack or insufficiency of sulfonate can lead to miscarriage, decline of male sexual function, and reduced sexual desire. Therefore, you should often take some seaweed foods, such as kelp, seaweed, wakame, etc. Male semen contains a high concentration of zinc, which can ensure a man's sexual function. In addition, it can also help improve a person's disease resistance. It is recommended that men take 6 tablets of zinc tablets Yuzhiyuan per day. This dosage is for men who exercise a lot. Under normal circumstances, men only need to take this dosage. However, the daily dosage of zinc should never exceed micrograms, as excessive zinc can affect the effects of other minerals in the body. Grams of lean meat contain micrograms of zinc. In addition, turkey, seafood, and soybeans are also high in zinc and can be eaten in moderation.

　　Wear only pure cotton underwear to keep cool

　　Polyester fiber has temporary inhibition sperm The role of generation. The electrostatic field effect of polyester underwear can easily cause the level of progesterone in pregnant women to decrease, resulting in miscarriage. Polyester also creates an electrostatic field within the penile tissue, which may explain why people who wear polyester underwear for a long time experience decreased sexual function. So it is wise to wear only pure cotton underwear.

　　Physical exercise is best

　　Women rely on maintenance, and men rely on exercise. In addition to having sports healthy Physical fitness and strong energy can also increase the oxygen content of the whole body and increase the secretion of testosterone, which is the best supplement for the male reproductive system. This inherent strengthening effect is far better than any health care medicine. Exercise is the best help.

　　Continuous fighting, challenging the limits

　　Live continuously until you are exhausted occasionally. The number of continuous lives can be selected according to individual differences. This method of challenging the limit uses the principle of advance or lose. When the reproductive system is strongly stimulated and energy is consumed, the recovery will be stronger than before after a few days. Continuous life cannot be used frequently. It is best to challenge the limit every 2-3 weeks, and at the same time have nutritional supplements.

　　Among male friends' implementation of some methods to improve sexual performance, massage techniques and methods are also one of the more effective methods, because massaging men's sexually sensitive parts can activate blood circulation and unblock meridians. Increases toughness. Thus, it can be used as an auxiliary pad to improve sexual performance.

　　Three: Massage method to improve male sexual performance

　　1. Rub the penis

　　Lie on your back with your palms facing each other, rub your penis for 1-2 minutes, and then use your thumbs and index fingers to hold it repeatedly from the root of the penis to the glans for 2 minutes. Use gentle force and focus, and rub until the penis is erect.

　　2. Deeply massage the kidney points

　　Standing, rub the Shenshu point on your back repeatedly with the palms of both hands (open 1 below the spinous process of the second lumbar vertebra). 5 inches) for about 1 minute, and then rub both sides of the tailbone repeatedly for about 2 minutes. The force of rubbing can be greater, so as to use local skin It is better if it is reddish and feels warm.

　　3. Push the abdomen with both palms

　　Lie on your back, overlap your hands and push down along the midline of your upper abdomen to your lower abdomen. Repeat this 20 times. Then push and massage from the lower edge of the rib arch on both sides downward to the root of the thigh, repeat 20 times. Then massage around the belly button in a clockwise direction, and gradually expand to the entire abdomen. After massaging for 2-3 minutes, massage the abdomen in the same way in a counterclockwise direction for 2-3 minutes.

　　4. Finger stimulation

　　If you take the bus to and from get off work every day, you can use your index finger to hook the armrest or lifting ring in the car.； You can also hook up the index fingers of both hands and pull them repeatedly during your free time. ； Or use the umbrella handle to massage your index finger. The index finger is the passageway of the human meridian "Large Intestine Meridian", and the tip of the index finger is the "Shang Yang" point. Stimulating this acupoint has obvious effects of strengthening sperm and aphrodisiac. Moreover, this method is not limited by occasion or time and is easy to implement.

　　5. Thenar ring push

　　Lie on your back, use your right hand to push the thenar from the pubic hair along the left side of the scrotum to the perineum, and then push it back from the right side of the scrotum. Push 20-30 times a day, and stir the scrotum and penis from time to time. It is best to feel the penis is excited and erect.

　　It needs to be emphasized that when practicing sexual health exercises, you should also pay attention to the following aspects:

　　During massage, be calm and relaxed both physically and mentally. The force must be appropriate, because too little force will not have the proper stimulating effect, and too much force will easily cause fatigue and damage the skin. Massage should be done step by step, from less to more times, and the intensity can be gradually increased. In addition, it is necessary to persevere, preferably 20 minutes each time, preferably once in the morning and once in the evening, such as before getting up in the morning and before going to bed. Since you will sweat slightly after massage, be careful to avoid wind to prevent colds. Don’t do health massage when you are too hungry, too full, drunk or too tired.