Men's PC muscle training tutorial

What is PC muscle? Recently I have been going further and further on the road of men's fitness. When I look at a man, I first look at whether he has muscles. No muscles? Pass! Will you find a blue friend in that case? Today I will introduce to you in detail the PC muscle training method, which is the most direct training for men to strengthen their ability.

The PC muscle was discovered by a doctor named Seth Apple Kegel. By frequently contracting the urethra and anal sphincter, training the PC muscle can not only control urination and cure urinary incontinence, but also improve sexual sensation and promote repeated climaxes during "papapa".

Where is the PC muscle?

The PC muscle is located between the testicles and the chamomile. It is one of the muscle groups that controls urinary bubbles, spurting and erection. When the PC muscle is active, it can control the erection of men.

The most direct effect of the PC muscle is that it can make a man's penis erect and lift higher. At the same time, it can help hold urine and make the penis erect more fully.

Men: Bright red is the PC muscle

Another way to find it is that if you stop urinating based on self-control, the active muscle is the PC muscle. The muscle that controls the end of urination is the PC muscle. The overall goal of our training is it. Good friends must choose the right one!

Who needs to train PC muscles?

Everybody needs it! Good friends, if you insist on doing 100-300 times every day, that's all. I promise you that your sex life will really improve rapidly and rapidly, and finally realize your outstanding dream of having a strong man!

How should boys who exercise and do fitness train their PC muscles?

1. Quickly contract and release the PC muscle, each time for 10 seconds, do 3 sets, each set interval of 10 seconds. Then each time for 5 seconds, each set interval of 5 seconds. Finally, tighten the PC muscle, hold for 30 seconds, do 3 sets, each set interval of 30 seconds. Train for one week, practice every day

2. Contract the PC muscle, hold for 5 seconds, release the tension, 10 times a set, 3 sets in total. Contract and release irregularly again, 10 times a set, 3 sets in total. Finally, tighten the PC muscle, hold as long as possible, limit to 2 minutes. Do this for a week.

3. Repeatedly stretch the PC muscle for 30 sets, gradually increase to 100 sets

4. Tighten the PC muscle for at least 2 minutes, then release the pressure. There is no limit to the number of sets, the more the better

The training method is relatively simple. The key is whether you can find the PC muscle properly and feel the muscle trembling during training.

And exercise is very convenient. You can exercise at any time, whether you are riding in a car or in the office.

There is indeed no picture for this posture, so please carefully explore where the PC muscle is and then exercise on your own.

Here we go, three steps to train your PC muscles (the posture is also to contract and release pressure, it's impossible to hold a dumbbell, right?--)

Beginner and Intermediate Training Methods (any speed is fine)

Sit down, stand up, or lie flat and do 100-300 reps! You can do it at any speed. Stick to it. After three months, you will be as hard as iron. If you stick to it for your whole life, you will always be like an 18-year-old with high spirits. This is the way, and it still has the original taste. . .

Basic training method (slow rate)

Just like controlling urination, slowly tighten the PC muscle, hold it tight for about 5 seconds, and then gradually release the pressure on the PC muscle for 5 seconds. A total of 10 seconds completes one training. It is recommended to start with 10 and slowly increase to 50, which is called a combo. It is recommended to train 2-3 combos every day, that is, 100-150 tightening to release pressure postures.

It is recommended to increase the number of sets of training by "week". For example, at the beginning, you can do 10 sets per combo, then increase it to 20 sets per combo after one week, and then increase it to 50 sets per combo after 4 weeks. Only by perseverance can you become a tough guy.

Advanced training method (slower rate, increased resistance training)

This type of training is suitable for those who want to do 50 sets/combos and hope to get stronger PC muscles!

This type of training must be done in private, unlike the PC muscle beginner and intermediate training, which can be done anywhere. During the training, your penis should be erect, but no lubricant is needed. After the penis is erect, use one hand, including five fingers, to grasp the middle of the penis, tighten the PC muscle, and hold for about 2 seconds! At this time, apply pressure to the penis, that is, tighten the penis, and you will feel some friction.

The PC muscle needs to be tightened to maintain the strength and blood of the penis, so that the compressive strength of the PC muscle training is increased, and of course the penis hardness will be higher. It is recommended to repeat the training 10 times, each training should not exceed 3-5 minutes, and rest for 1 minute during the period.

Note: Advanced training methods can only be used after you have completed basic training at the beginner and intermediate levels!