Men can quickly improve their abilities if they practice this

The lack of physical exercise and unhealthy lifestyle have put many middle-aged men at risk of sexual dysfunction. Among male members aged 35-45, almost half would tactfully ask their personal trainers to restore and improve their sexual abilities through fitness.

Strength training can stimulate the secretion of male hormones; aerobic training can also effectively improve the gradually declining sexual desire of middle-aged men in a short period of time. At the same time, since male erectile dysfunction is related to blood circulation, improving cardiopulmonary function through exercise can also effectively improve symptoms. Let us delay male "sexual aging" through the following exercises.

Leg squats boost testosterone secretion

Effect: Enhance blood circulation in the lower limbs and stimulate testosterone secretion

【Gym】

For squat exercises, place the barbell on the trapezius muscle behind the neck, hold the barbell with both hands, keep your body straight, look straight ahead, keep your feet shoulder-width apart, and keep your knees below your toes. Bend your knees and slowly squat down to a certain degree, hold for a few seconds, then stretch your legs and knees to return to the starting position.

For people with weaker physical fitness, seated leg press can be used to exercise leg muscles. The exerciser sits on the leg press machine, tightens the abdomen and straightens the chest, keeps the back close to the backrest, places the feet flat on the pedals, slightly wider than the shoulder width, and slowly lowers to ensure that the toes and knees are parallel.

【Home】

Squat with your legs as wide as shoulders, hold your hands in front of your chest, and squat until your thighs are parallel to the ground. Do 4 sets at a time, 20 times each set.

Strengthen waist and abdomen to optimize sexual life movements

Efficacy: Improve the quality of sexual life

【Gym】

Hang your legs up, hold the equipment with both hands, bend your knees, pull your calves up as much as possible, curl your abdomen, and lift them as high as possible at a uniform speed. Exhale when you raise your knees, and inhale when you return to the original position.

【Home】

For supine crunch, the exerciser lies on the mat with legs bent and hands behind the head. Keep your lower back on the mat and move your chest upward and forward to the highest point, then slowly lower it to the starting position. But be careful not to do this exercise on the bed, because the bed is too soft and doing it for a long time will cause certain damage to the lumbar spine.

Lower back muscles assist sexual intercourse

Efficacy, ensuring the quality of sexual life

【Gym】

Goat push-up: step on the pedal of the machine with both feet, stick your legs to the lower end of the machine, and lie on the upper end of the machine. Put your hands on the opposite shoulder, look forward, and keep your neck and body straight. When you are ready to start the movement, inhale, then slowly bend down, exhale at this time, lower your body to the level of the ground, and use the strength of your waist to straighten your body. You can put your hands behind your back, in front of your chest, or behind your head according to your own situation.

【Home】

Push-ups can be performed alternately with supine crunches, so that you can exercise your abdominal muscles while also exercising your lower back muscles.

Leg adductor muscles prolong sex time

Efficacy: "Sex muscle", accelerates blood circulation on both sides of the pelvis, and prolongs sex time

【Gym】

To practice the leg clamp machine, sit on the machine, spread your legs, use the inner sides of your legs to bring your knees together, and then spread them apart. Pay attention to consciously coordinating the active contraction of your muscles during the exercise; at the same time, you can perform the anus lifting exercise while doing this movement.

【Home】

Lie on your back and lift your hips. Lie flat on the mat, place your hands flat on both sides of your waist, bend your knees, make your thighs and calves at an angle of 30-45 degrees, lift your hips until your body is in a straight line, exhale when you lift, and inhale when you lower. At the same time, this movement can also be increased by changing the movement of the feet to increase the difficulty, or you can lift one leg and straighten it, and continue with the rest of the movement.