The best exercises to improve sexual performance

We all know that when it comes to sexual function, many men hope that their sexual function is stronger, because this will give them confidence as a man. And for women, they also like stronger men, because this will satisfy them. Men in their twenties and thirties have the strongest sexual function, because they are still young at this time. Many men will do some exercises to enhance their sexual function. So what kind of exercises can enhance sexual function?

Exercise the strength and endurance of the thighs, and use as much weight as possible, which can promote the secretion of male hormones. The gluteus maximus is the main muscle group involved in sex, so using squats to exercise the gluteus maximus can improve the quality of sex life more intuitively.

2. Do sit-ups and barbell deadlifts

There is no quick way to improve waist and abdominal muscle endurance. Try to do more than 200 sit-ups a day, which can be divided into several groups.

For barbell deadlifts, you can choose the appropriate weight according to your own situation, 15-20 per set, and do 3-5 sets.

3. Keep doing aerobic exercise

These aerobic exercises can also train your waist, abdomen and legs, which are the decisive muscle groups in sex.

running

Running at a steady pace for more than 5,000 meters can improve the function of the respiratory and cardiovascular systems, improve myocardial oxygen supply, and slow down heart aging. If a man over 35 years old can complete a 5,000-meter run within 25 minutes, it not only shows that his cardiopulmonary function is outstanding, but also that such men usually have legs with good muscle elasticity, which is very good for sex.

Sports physiologists conducted physical fitness tests on 10 physical and athletic abilities, including resting heart rate, lung capacity, jumping, endurance, and sit-ups, on middle-aged men aged 30-40 who continued to play football. The results showed that football plays an important role in the cardiopulmonary function, aerobic endurance, and lower limb muscle strength of middle-aged men.

swim

Swimming is a recognized physical exercise. Its benefit is that it can reduce joint injuries and is suitable for older athletes. A 70kg man can consume 250 calories by swimming slow freestyle for 30 minutes, which is very helpful for middle-aged men to maintain their body shape and lower cholesterol. Swimming not only exercises cardiopulmonary function, but also improves immunity, which directly helps men improve their energy.

4. Flexibility is also an important factor in pleasant sex

Men's ligaments are not good to begin with, and aging causes a sharp decline in ligament elasticity, resulting in a lack of strength during sex. Unlike cardiopulmonary function and muscle strength, the causes of ligament aging are mostly subjective, with natural aging accounting for only one-third of the causes, and the remaining two-thirds related to exercise. In other words, people can still "do a lot" in developing ligament capacity after middle age.

5. Rising posture every minute

One of the criteria for male sexual ability is to be able to perform well in sex positions where you are the leader. How to continue to be the leader? This requires muscle and flexibility training. Different sex positions have different training areas. Let's try more positions!

It requires the strength of the gluteus maximus, biceps femoris and abdominal muscles, which can be strengthened through two strength exercises: squats and straight-leg deadlifts.

Extension

The range of motion is not very large, but it requires the waist, lower back, shoulders and arms to work together to support and exert force. You can strengthen your shoulders and arms through narrow push-ups and reverse push-ups, and the static exercise of "Little Swallow Flying" can exercise your waist and back.

Flexion sitting position

It requires high flexibility of the lumbar spine and pelvis, and the strength of the hip abductor muscles needs to be strengthened. The specific exercise areas are the gluteus medius, gluteus minimus and gluteus maximus. You can practice more Bulgarian single-leg squats.

Of course, exercise should not be too tiring. Excessive exercise can easily lead to a decrease in sexual desire, which is also something that must be noted.