What exercises can improve men's sexual function?

Male sexual function is the instinctive response of human beings to carry out activities and is the basis for pregnancy and procreation. The functions of men and women have similarities and differences. Male sexual function is the guarantee of male-specific sexual activities. Obstruction of male sexual function is a symptom. Affecting normal male sexual activities, such as impotence and premature ejaculation, even if the anatomical and physiological standards are met, sexual goals cannot be achieved and sexual life that meets sexual needs cannot be generated.

1. Bathing improves sexual function

Regular bathing can improve men's sexual function and is very beneficial to men's reproductive health. The actual method is: a wooden tub, half a tub of hot water, the water temperature should be as high as possible, so as not to burn. The bathing time is 20-30 minutes, and the water is kept hot from time to time. This is a heat therapy that can promote local blood circulation and has a good health care effect. It can not only improve sexual function, but also treat prostate hyperplasia, prostatitis, etc.

2. 15 plank reps per day

For men, plank is the best exercise to improve sexual performance. Because doing a plank requires the coordination of muscle groups in the arms, chest, abdomen, buttocks and legs, and men need to stimulate these muscles during sex. Therefore, if a man is good at plank, his physical fitness will be better when he chooses the man-on-top position for sex, and his posture will be more flexible and last longer. In addition, doing sit-ups regularly can improve blood vessel elasticity and increase blood circulation in the limbs, which also helps to help erection and reduce erectile dysfunction.

Generally speaking, after the age of 40, if men can do 15 plank push-ups every day, their physical fitness should be guaranteed during sex. If the physical strength is weak, you can start with simple training, 50 cm away from the wall, push the wall with your arms, support your body, do 12-15 times each time, and train 3 times a day. With the growth of strength, slowly change to a side-lying position, pay attention to keep your back straight and tighten your hips and abdomen during each exercise, and increase the frequency from small to large.

3. Take warm baths frequently

Hot spring therapy or warm water bath, 30 minutes a day. Hot spring water contains rich and colorful minerals, such as zinc, manganese, etc., which can adjust the autonomic nervous function, quickly eliminate fatigue, promote the blood circulation system, and have excellent effects on improving the blood supply of male genitals and improving sexual function.

4. Anal tightening method

First, sit upright in a kneeling position, then adjust your inhalation; then, breathe slowly from the energy in your abdomen. While breathing, slowly tighten your anus, and think about the feeling of inhaling air from your anus. After inhaling air with your abdomen, this time, contract your abdomen as if you are squeezing the air behind you.

Then expand your abdomen as if you are trying to squeeze the air from your back to the top of your head. When you exhale, exhale gradually as if you are trying to squeeze the air to your chest and chin; and the contracted anus will gradually release pressure with your breathing. After exhaling, if you shrink your abdomen, the degree of contraction of your anus will be tighter than you think. Repeat the process of 1-4 for about ten minutes, which will make the central nervous system and the sympathetic nervous system more stable when they work together.

5. Lie down and calm your mind

Men lie flat, wear loose clothes and belt, lie flat on the pillow and stretch their limbs, feel comfortable, calm their mind and spirit. After entering the state of tranquility, focus your mind on the lower Dantian. Inhale naturally, and gradually increase, slowly and evenly after the body releases pressure, until the lower abdomen is moist and hot. 30 minutes each time, once in the morning, noon and evening when you wake up and before going to bed. After finishing, massage your lower abdomen, 36 weeks in the opposite direction, 36 weeks in the clockwise direction, and then hold the testicles, scrotum and genitals with both hands together, and rub gently for 15 minutes, with a frequency of about 60 times per minute, until the active penis is hot. Generally, 1 week is a treatment course. This effect can relax muscles and activate blood circulation, and replenish yin and yang, and can be used as an auxiliary treatment for patients with impotence.

6. Regular sun exposure

The sun helps suppress the body's melatonin levels, which not only affects sleep quality but also sexual desire. The less melatonin, the stronger the sexual desire. Especially in winter, you should go outside every day and bask in the sun.

7. Take a hot and cold bath

This is a very old training method to improve male sexual function. When using hot and cold water alternating bath, it is best to maintain a certain room temperature to avoid fever and cold. After the bathtub is fully moist and hot, get out of the bathtub, release cool water to the sexual organs, wait for about 3 minutes, and then enter the bathtub after the sexual organs are contracted. Repeat this 3-5 times to complete. If you can persist in doing "alternating baths" every day, it can make middle-aged and elderly men energetic, enhance sexual function, and relieve fatigue.

8. Stimulate the inguinal canal to enhance the male testicles

Stimulating the inguinal canal can also further improve male sexual function. The groin is the channel for transporting blood and connecting nerves to the male testicles. Therefore, it is very important to keep the blood circulation in the inguinal canal good. The way to massage the inguinal canal is to use two fingers to gently press both sides of the root of the penis, stroking from top to bottom, to stimulate the blood flow to the male testicles. Massage once a day, and you can massage yourself in bed before going to bed every night.

9. Swimming increases erection duration

Because of the buoyancy of water, the muscles of the body can be exercised in the most relaxed situation, especially the breaststroke, where the legs open and close, which has a good exercise on the muscles, while the butterfly stroke can help train your waist and back muscles, and the impact of water can help improve their sexual sensitivity. There have been data surveys abroad that show that some swimming masters, even when they are 60-80 years old, still have sex like men in their 30s, more than once a week.

10. Do squats regularly

It can exercise the buttocks and thigh muscles, allowing blood to flow to the private parts, causing blood swelling in the private parts and generating sexual desire. Posture points: Open your feet to the width of your shoulders, bend your knees and lean down, and imagine yourself sitting on a desk or chair. The lower you squat, the more your gluteus maximus can be exercised. Then stand up gradually, and pay attention to contracting your abdomen when standing up. The posture should be slow, and the actual effect is best if it is continued for 10-15 times.

11. Anal levator exercises

It is very simple, that is, use subconsciousness to lift the anus up, and you can do it anytime and anywhere. This method can exercise the muscles of the anus, which is beneficial to maintain male sexual function and improve the cause of premature ejaculation.