How to grow muscles in men's fitness

For men, if they have well-developed muscles, they will definitely give women a strong sense of security, so they are more likely to become the object of women's attention. However, because men are now lazy in life, it is difficult to find a place to be thin, let alone muscles. Today, I will teach you four exercise methods that can both lose weight and build muscles.

Four exercises to lose weight and build muscle

1. Exercise your abdominal muscles

The abdominal muscles are perhaps the most important muscles for men during sex. The most commonly used sit-ups can strengthen the abdominal muscles. Lie on your back, bend your knees, cross your arms over your chest or clasp them behind your neck for support, and slowly lift your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for 3 counts, then relax and repeat this action, the number of times is limited to your personal comfort level. Slowly increase the number of times according to your personal practice conditions.

2. Shoulders

This exercise is not only for increasing shoulder strength (lifting weights and pull-ups can do that), but also for increasing flexibility. Rolling on the bed requires flexibility in the shoulders, up and down, left and right. For best results, stretch your arms forward, grab your left wrist with your right hand, and then stretch your arms above your head and push slightly backward until you feel a slight pull in your armpits. Hold this position for 5 counts, then relax your arms and repeat this movement one or two more times.

Repeat each of the above exercises slowly 10 times, about 5 times a day. After a period of time, you will feel more sensitive and easier to control your orgasm. Some people can achieve longer orgasms through these exercises.

3. Hip and groin training

The focus of this part of the training is flexibility, not strength. The following two exercises will help achieve this goal.

1. Sit on the floor, put your feet together, bend your legs, spread your knees apart, and place your elbows between your knees to reach your ankle joints. Then hold your ankles and touch your soles together, bend your body slightly forward, and use your elbows to support your knees, and slowly press your knees to the floor. When you feel a stretch in your groin, stop and hold this position for a few seconds. Relax and repeat this action 2 to 3 times. When doing this action, make sure the movement is very gentle.

2. Sit cross-legged, lean forward slightly, and stretch your arms as far forward as possible. When you feel a stretch in your groin, gently bend forward one or two times. Relax for a while, and repeat the above movements 2 or 3 times.

4. Kegel Exercise

Dr. Kegel first developed these exercises in the 1940s to help women increase bladder control. These exercises can also help men achieve more frequent, more intense orgasms, and more sexual enjoyment.

This set of exercises mainly trains the muscles that control urination. There are three basic exercises with simple steps and easy operation.

1. Imagine the feeling of starting to urinate and then stopping. You can feel the muscles deep in the groin tightening. Do this and count to 3. After practicing for a while, you can increase the number to 5. As long as you progress easily, you can increase the number to 10.

2. Tighten and relax these muscles as quickly as possible.

3. Imagine squeezing out a few drops of urine after your bladder is empty. You will feel your abdominal wall tightening as well.

Men are advised to do morning exercises if they want to exercise, but morning exercises are not something you should do right after getting up. You should not exercise right after getting up. It is best to stay in bed for five minutes, so that your body can adapt and be ready for the next exercise. Don't be idle when you lie in bed. You can warm up in advance, rub your abdomen or do pelvic floor exercises, which are all good.