Circular movements of the pelvis are beneficial. Circular rotations of the pelvis
That Physical Culture The body is the key to the proper functioning of internal organs, everyone heard in early childhood. But it’s unlikely that any of the men even then thought about the fact that playing sports could affect the functioning of a rather intimate part of the male body - the pelvic organs. And the very concept of “small pelvis” was once associated with completely different images. But with age, a lot changes. Including associations. And it turns out that the knowledge that was previously not needed at all can significantly improve the quality of a man’s life.
The benefits of exercises for the pelvic organs
Training any muscle always has a positive effect on the body as a whole. The same applies to training the pelvic muscles.
Positive effects
Performing specially selected exercises allows you to achieve the following effects:
Strengthening the muscles of the pelvic floor
The anatomical area associated with the small pelvis, such as the pelvic floor, deserves special attention. At its core, it is a complex of muscles that bear the weight of all organs. abdominal cavity and, in particular, the pelvic organs. It is they who do not allow these organs to fall down and be pinched by the bones that form the pelvis - this is a kind of hammock that can sag somewhat under the weight of the organ complex, but must have sufficient elasticity so as not to stretch and sag completely.
Particularly important is the fact that the pelvic floor muscles are not smooth, but striated. muscle tissue, which means that it is quite possible to train it. It is known that the pelvic floor muscles work actively during lifting weights, during bowel movements, urination and sex. The weakness of one of the muscles located in the pelvic floor is associated with such an unpleasant condition in men as the release of a few drops of urine after urination.
Observations show that the muscles on the pelvic floor are quite amenable to conscious control, that is, they can be tensed and relaxed at will.
Usually, strengthening the muscles on the pelvic floor is done on the recommendation of a urologist, however, for all men such gymnastics will not be superfluous, as it will allow you to avoid many troubles that often appear with age.
In addition, performing exercises for the purpose of prevention is much easier, without pain, which often arise if the same exercises are performed when some pathological process is already taking place in the pelvic organs.
Workout anytime
To train the pelvic muscles in men, you can use exercises that do not require special time to perform: they are designed for different occasions. Here are three basic exercises:
Training the pelvic muscles while walking: while walking slowly, you need to periodically lift the pelvic floor muscles, that is, strain them to about half the highest level of tension. Having tightened your muscles, take a few steps, relax, and repeat the exercise after a few more steps.
During urination: after urination, squeeze the pelvic floor muscles as much as possible to prevent involuntary leakage of drops of urine. This exercise is especially useful for strengthening the pelvic muscles for men who have problems with urinary retention. In such cases, you can use a complicated version of this exercise: strain the pelvic floor muscles during urination, trying to interrupt it, then continue the process, interrupting it several times.
A truly masculine way to strengthen the pelvic muscles: during sex, tense the pelvic muscles in such a way as to keep the penis in an excited state. Perform the movements slowly and rhythmically. At the second stage, strain the pelvic floor muscles so as to delay the moment of ejaculation. Such exercises can not only strengthen muscles, but also significantly increase the duration of sexual intercourse.
It is advisable to perform simple tension and relaxation of the pelvic muscles as often as possible during the day, both in an upright and in any other position.
Special training system
To perform a specially designed complex, it is necessary to allocate a certain time during the day. For training, you will need a mat (it is convenient to use a yoga mat) and a stable chair with a high, flat back - a classic one, like those that used to be in school classrooms.
The initial position is to lie flat on your back, with your arms parallel to your body. Breathe. With a sharp exhalation, lift your legs off the floor and pull your knees towards your chest, fix your pelvis in the highest position, pointing your tailbone as high as possible. As you inhale, lower your legs and take the starting position. Perform depending on the level of training from 4-6 times to 10-15.
The initial position is the same as in the first exercise. Breathe. As you exhale, lift one leg off the mat, you can slightly bend your knee, raise it to an angle of 45° with the floor, and rotate your leg at the hip joint, first in one direction, then in the other. Lower your leg and repeat the exercise for the other leg. Repeat at least 6 times for each leg.
Initial position - lying on your back, shoulder blades pressed to the floor, arms lying parallel to the torso, legs bent in knee joints, the lower leg and thigh form a right angle. Breathe. As you exhale, lift your buttocks as high as possible for three counts, squeeze them and pull in the muscles around the anus. Hold the pose for a few seconds, and return to the starting position for one count while inhaling. Perform at least 6 times.
The initial position is to stand vertically directly behind the chair, with your hands resting on the back of the chair. Breathe. As you exhale, simultaneously rise on your toes as high as possible and squat down, holding onto the back of the chair to maintain balance. As you inhale, rise to the starting position. Perform at least 3-6 repetitions depending on your level of training.
Initial position - lying on your back, arms parallel to the torso, shoulder blades pressed to the floor. Breathe. As you exhale, sharply lift your shoulder blades off the floor, fix your torso ( chest and shoulders) at an angle of about 30-45° relative to the floor. Hold in this position for 1-2 seconds and lower to the starting position. When lifting, the head and neck should form an even line with the back; the head should not go forward under any circumstances. Repeat 6 times.
Initial position - standing on all fours, the lower leg and thigh form a right angle, the arms rest on the floor with the hands. Breathe. As you exhale, tilt your body back, while your buttocks fall onto your heels, your arms extend vertically upward, and your back forms a right angle with respect to the floor. It’s good to stretch up, while inhaling, lower to the starting position. Perform at least 6 times.
The initial position is the same as in the exercise described above. Breathe. As you exhale, stretch back and lift one leg so that it forms a straight line with your back. Hold this position for a few seconds, and while inhaling, lower your leg. As you exhale, lift the other leg. One set includes 6 repetitions for each leg.
A more complicated version of the exercise described above: from the same starting position, while exhaling, lift not only the leg, but also the opposite arm, while stretching it forward. Ensure that the arm, back and leg form an even, straight line parallel to the floor. As you inhale, return to the starting position, and as you exhale, lift the other leg and arm. Repeat at least 6 times for each pair of limbs.
The initial position is standing on all fours. Breathe. As you exhale, one leg is pulled back, then, without going down, it is immediately stretched to the side so that the thigh and torso make a right angle. In this case, the leg is parallel to the floor. Then she bends and, while inhaling, lowers herself down, the exercise is repeated for the other leg. Perform at least 4 times for each leg.
The initial position is standing behind a chair, hands placed on its back. Breathe. As you exhale, lift the toes of your feet off the floor, pull them up to your shins as much as possible, the weight of the body moves to the heels, and the stomach is drawn in. As you inhale, transfer the weight of your body onto your toes, rise onto your tiptoes, and pull your buttocks in. Perform at least 6-8 such rolls from heels to toes.
The initial position is lying on your back, legs bent at the knee joints so that the shins and thighs form an acute (about 45°) angle with each other. Feet and shoulder blades are pressed to the mat. Breathe. As you exhale, without lifting your shoulder blades from the floor, turn your legs tightly pressed to each other in one direction, touch the floor, turn your legs in the other direction, touch the floor, return to the starting position. Breathe. Perform from 4 to 6 such twists, depending on your level of training. Make sure that when turning, it is the pelvis that works, and not the chest.
The initial position is standing next to a chair, one leg placed on its seat so that the lower leg and thigh form an obtuse angle. Hands rested on hips. Breathe. As you exhale, bend forward, pulling your thigh towards your shin as much as possible, and while inhaling, return to the starting position. Change legs. Perform 3 to 5 times for each leg.
Initial position - lying on your back, arms parallel to the torso, legs straight, shoulder blades and buttocks pressed to the floor. Breathe. As you exhale, bring your knees to your chest, press them as much as possible, clasping them with both hands. Hold the pose for a few seconds. While inhaling, take the starting position. Repeat 6 to 10 times.
Initial position - lying on your back, shoulder blades pressed to the mat, arms parallel to the torso, legs bent at the knee joints so that the shin and thigh form an acute angle, feet pressed to the floor. Breathe. As you exhale, without lifting your feet from the floor, raise your torso, sit down and clasp your knees with your hands. Fix the position, while inhaling, lower to the starting position. Perform 6 to 8 repetitions.
This complex allows you not only to make the muscles of the pelvic floor stronger and improve the functioning of the pelvic organs, but also to tighten your abs, buttocks, thighs and legs.
Decreased potency even in young men is a fairly common phenomenon. About 1/3 of the strong half of humanity suffers from this problem. Oddly enough, yoga can help cope with such difficulties.
Read in the article
The benefits of yoga for the male body
According to the teachings of Indian practitioners, performing various types of asanas normalizes the blood circulation in the pelvic area and eliminates blood stagnation formed due to lack of physical activity.
Many followers of the presented art use the term “yoga of potency and love,” noting the positive aspects of yoga for a man’s health:
- exercises attract the flow of energy responsible for sexual performance. A number of asanas are aimed at training deep muscles, as a result of which their tone increases significantly;
- The joints of the hip part of the body are developed and the spine is thoroughly stretched. As practice shows, nerve endings are most often pinched in these places, which leads to incomplete erection and loss of male power. Regular training eliminates all existing tension, thereby increasing potency;
- According to reviews from practitioners, yoga is extremely useful for potency, as it has a beneficial effect on the degree of self-confidence and self-esteem of its followers. Feeling inner peace and spiritual balance, it is easier for a representative of the stronger sex to shed the burden of accumulated psycho-emotional problems and survive the emergence of new ones;
- Thanks to yoga, erection improves, potency increases, and the functioning of internal organs is normalized, morale is strengthened, and moral stability increases.
An important advantage of yoga for increasing potency in men can be considered its naturalness. It's about about the absence of the need to take various types of medications that contain chemical components and can harm other internal organs. 
Rules for men's yoga
Many representatives of the stronger sex who decide to give preference to exercises to strengthen their men's health, delve headlong into the sequence of their implementation. However, they forget about general recommendations, ignoring which may lead to the lack of the desired result.
- For people who have not done yoga at all before, it is better not to take risks and not start straight away with men's yoga. For such classes it is necessary that the trainee already has a certain amount of knowledge and skills. Thus, it is better to start with regular yoga and then move on to specialized training.
- You should not start performing asanas without first warming up. IN otherwise can cause harm to joints and muscles. This risk is especially great for those areas of the body that are most involved during gymnastics (neck or back). Simple bends, as well as rotational movements with elbows and knees, are suitable for warming up.
- You need to approach training wisely, and not be too overzealous with your workouts. It is obvious that each of us wants to achieve results as soon as possible. However, everyone's level of physical fitness and flexibility is individual, and it is impossible to cross it. No need to worry, because regular classes flexibility is developed quite quickly, and the exercises will become easier to perform over time.
- It is recommended to take the last meal before training no later than 1.5 hours.
- The optimal time, when all internal human processes are maximally activated, is considered to be the morning hours. If it doesn't suit you, you can choose any other. The key condition that must be taken into account is that the class should not be held before bedtime, but approximately 2 hours before bedtime.
- You should try to move into each subsequent asana as slowly and smoothly as possible, avoiding abruptness and the use of special efforts.
- During the exercises, you should concentrate not only on the movements themselves, but also on breathing. In addition, it is important to pay Special attention your inner feelings - this will avoid unnecessary discomfort and even possible injuries.
- Speaking about the duration of asanas, it is worth noting that everyone determines this time for themselves, based on their personal condition and well-being, because training should be exclusively enjoyable.
- With any movement, you need to keep unused muscles in a relaxed state.
- Even if everything is not successful from the very beginning, you should not rush to finish your training. It will be possible to achieve visible results in the intimate sphere and give the body stamina and flexibility only with systematic exercise.
Asanas to enhance potency
The effectiveness of yogic gymnastics for stabilization male potency proven a long time ago. Many reviews from both specialists and almost desperate men only confirm the theory about the beneficial healing effects of training on the body. At the same time, most fans of men's yoga identify several basic asanas. 
Halasana (plow pose)
To correctly implement the asana in question, you should lie on your shoulder blades. In this position, you need to slowly raise your legs up first, followed by your lower back. In the process, you need to rest your toes on the floor surface. You can also help with your hands and support your back to make the exercise easier. It is important to ensure that your legs do not bend. The weight must be moved to top part back, but not on the shoulders.
It is recommended to remain in this position for at least 10–20 seconds. Yoga trainers advise repeating this exercise 2-3 times to obtain optimal load.
Many men note that this position gives a feeling of energy and vigor. At the same time, according to their own statements, exhaustion and fatigue disappear. The proven benefit of the asana is that it stabilizes blood circulation in the pelvis, normalizes the functioning of the adrenal glands, which, in turn, activates the production of sex hormones. As a result of all these transformations, potency increases and muscle tone improves.
Professionals do not recommend this pose for older men, especially if they do not have proper physical fitness. Also, people with hypertension, radiculitis of the lower back, or displaced intervertebral discs should not resort to it.
The exercise described should be followed by bow pose.
Any asana that involves bending the body must be followed by an extension pose. Compliance this condition will help avoid problems with blood pressure and reduce the likelihood of muscle strain to a minimum.
Dhanurasana (bow pose)
Starting position - lying on your stomach, resting your chin on the floor. You need to smoothly bend your knees until your feet are pressed to your buttocks. When this point is reached, you should bend at the waist and grab your ankles with your palms. In this case, the chest and pelvis should be raised above the floor level.
The considered asana for male potency improves the functioning of the endocrine system and stabilizes the activity of the sweat glands. The bow pose will bring significant benefits to people who have hyperfunction of the thyroid gland. Through such yogic gymnastics, the development of problems related to intimate life can be prevented.
Bhunjangasana (cobra pose)
The list of the most effective yoga exercises for improving male potency includes the cobra pose. Before you begin, you need to lie face down on a flat surface. Your arms should be extended along your body and bent at the elbows, placing your palms on the floor. Lower limbs at the same time, they are connected to each other and lie elongated.
Inhale and the body rises, bending slightly backward. On initial stages It is recommended to perform the exercise without using your hands, and use them later to increase tension. The bend should reach approximately the level of the navel. In the future, the load will gradually shift to the hips. When the highest point of the deflection is reached, you should remain in this position for at least 10–20 seconds. After this time, you can return to the starting position. It is recommended to repeat the described pose 2-3 times.
The advantage of this asana is that it has a beneficial effect on the tone and flexibility of the muscles of the thighs, abdomen, and back. This significantly improves the performance of the chest and abdominal organs. Among other things, through such training, you can restore the spine after various types of injuries, as well as normalize the functioning of the thyroid gland if there are any abnormalities.
Mental Unity Pose
The starting position for performing the described exercise is sitting on your heels. Experts recommend freeing your thoughts during the process, closing your eyes and breathing deeply. Then the work of the hands begins: they are placed behind the back, one clasping the wrist of the other. In this position, you should lean forward deeply until your forehead touches the surface, and relax all your muscles as much as possible. The duration of being in this position is 10–20 seconds. Then you can return to the starting position.
When all stages of the exercise are completed, there is no need to waste time restoring breathing. You can consider that breathing has returned to normal after it becomes deep and measured. It is necessary to exhale strictly when bending over. To achieve the desired effect, similar gymnastics should be repeated 2-3 times.
While taking the pose of mental unity, a high-quality massage of the organs located in the abdominal cavity occurs, and the curved spine is restored. In addition, a number of diseases of the gastrointestinal tract are eliminated. We are talking about digestive difficulties and constipation. Also, the considered asana significantly activates the work of the spleen, liver, and pancreas.
Exercise “rubbing the tailbone”
The extremely effective exercise “rubbing the tailbone” will help increase the effectiveness of men's yoga. To perform it properly, you should lie on your shoulder blades and relax. The hands are placed under the head, and the knees are bent. In this position, you need to exhale sharply 10-15 times, while engaging the abdominal muscles. After this, it is recommended to rock your pelvis in different directions about 30 times.
Professionals note that such movements help warm up the tailbone and increase erection.
Pelvic rotation exercise
To implement next exercise a man should sit astride a chair facing the back. While in this position, it is necessary to perform rotational movements of the pelvis. For convenience, you can hold on to the back of the chair. It is important that during one rotation you take one inhalation and one exhalation. Trainers recommend constantly monitoring the abdominal muscles, which should be tense throughout the entire exercise. You need to repeat such movements 15–20 times in one workout.
Contraindications for men's yoga classes
It makes no sense to deny the effectiveness of yoga to increase potency. However, it is also impossible to forget about the circumstances, the presence of which prohibits performing these exercises. So, the list of contraindications includes:
- acute diseases of internal organs;
- deviations in the psychological background;
- hypertonic disease;
- increased intracranial pressure;
- advanced heart pathologies;
- inguinal hernias;
- serious traumatic brain injuries;
- a stroke that occurred less than six months ago;
- spinal cord or brain infections;
- significant deviations of the endocrine system.
Even if none of the above contraindications are relevant to a man, but after training his health worsens, it is necessary to consult a doctor about the peculiarities of such exercises.
According to experts, you can achieve real results with regular men’s yoga classes in just a couple of months. The main thing is not to stop halfway, even if not all asanas are successful the first time. For men who practice such training, yoga can become a true friend and assistant on the path to regaining stable potency.
Gymnastics for the elderly: 20 simple exercises
Article from the newspaper: “AiF. Health" No. 23 06/06/2013
All story materials Fitness instructions: sets of exercises for independent training
Adaptive gymnastics for the elderly by Pavel Smolyansky
Every Monday on AiF Health - a new set of exercises for beauty and health. This week - 21 exercises for middle-aged and older people.
The goal of gymnastics is to adapt the body to everyday stress, regulate the functioning of the cardiovascular, autonomic, and neuromuscular systems, strengthen the musculoskeletal system, and create good mood middle-aged and older people.
All exercises must be performed with a smile and to the music.
Breathing exercise.
Photo by Alexey Vitvitsky, AIF
Starting position (i. p.) – standing, feet shoulder-width apart, arms freely lowered. Raise your arms up through your sides, inhale through your nose, lower your arms and exhale through your mouth. The diaphragm works, the shoulder blades move and move apart. We repeat the exercise 3 times. Every time we get up from a chair, we do this exercise again. We do it with a smile and without stress.
Shoulder rotation
Photo by Alexey Vitvitsky, AIF
I. p. – standing, feet slightly wider than shoulders, hands to shoulders. Rotational movements V shoulder joint back and forth. 4 turns forward, 4 back. Repeat 5-7 times.
Everyone regulates the volume and intensity of the exercise themselves. If you are under 62 years old, you can do more repetitions.
Sexy athletics
You don't have to be an athlete to make love at the highest level - that's what's great about making love. Any person with any physical training can have satisfying sexual intimacy. If you have physical problems or limitations, you can still make love by finding the right position and reducing the time you spend doing it, as well as avoiding activities that could cause harm. All you need is creativity and the ability to listen to your body. A few simple, accessible exercises will help you stay in good “sexy shape.” I call them " sexy athletics"Don't worry, you won't have to work up a sweat. By tightening the muscles of your genitals and pelvic area and learning to relax the rest of your body, you can spend sweet hours immersed in the passion of love. Physical form Before we get into pelvic area specific training, let's talk for a minute about general fitness. Are you in good physical shape? Are you an athlete or a marathon runner? Or is your physical condition so-so - are you a real slob? Most are somewhere in the middle. To get the maximum healing benefits from this program, you will need to understand how to reach a basic level of general physical condition. What does it mean? If you smoke, please do your best to quit immediately or start cutting down on the number of cigarettes you smoke. It is a well-known fact that smoking tobacco is one of the worst things for your sex life. Nicotine is a stimulant that limits the intensity of blood circulation in the smallest vessels of the skin. It destroys the ability to perceive external influences and weakens blood circulation to the point that many smokers lose the ability to experience orgasm, and men also lose erections. If you don't exercise, start with walking. Try to take a short walk of 15 or 20 minutes every day. Any exercise you do will energize you and prepare you for lovemaking. As always, before starting any program physical exercise, consult your doctor. Nutrition I believe that next to lovemaking, eating and drinking are the greatest pleasures in life. Simple pleasures like these are the moments you share with your partner. I also believe that you can enjoy good food and drink good wine without becoming fat or an alcoholic. Have you heard of the so-called French paradox? The French are known for their penchant for fatty foods and wine, yet they are much healthier and in better physical shape than Americans. There are many explanations, one of them is that the French tend not to “snatch” between traditional meals and in adolescence they are actively developing their body. And don't forget: the French are famous as lovers. Could it be that they know some secret to how to eat with pleasure, drink with pleasure and make love for health? On a more serious note, there is no doubt that nutrition is one of the determining factors in our physical well-being, so it is important to make sure that your nutritional needs are being met. Are you hugely overweight? I don't mean cute plump, normal and Not being unhealthy. If you are clinically overweight - from 20 to 40%, or even more in relation to ideal weight for your growth - this can serve as an obstacle to a normal sex life. Big overweight can affect not only your mobility during lovemaking, but also your ability to experience sensations in the genital area, orgasm and erection. People who are very overweight find that the layer of fat in the pelvic area reduces the length of the penis by several inches, which becomes a source of sexual difficulties. If you need to lose weight, don't overdo it. Focus on taking care of your body and accepting it for who it is. Don't force yourself. Start eating healthy foods - fruits and vegetables; Watch your fat intake and go for walks every day. If you need a more specific prescription, consult your doctor for advice. This may be your best gift to yourself. Medicines Many people believe that there are certain remedies - Some people say they experience a stronger sex drive when they smoke marijuana or snort cocaine. Any positive action drugs are fleeting. The only long-term result is the inability to make love, on top of the complete loss of physical and mental health. What about prescribed medications? Weakening of sexual function is side effect many medications, including medications for ulcers, hypertension, and even antihistamines. If you are concerned about possible consequences, consult your doctor. I don't consider myself a health goddess or a beauty queen and mostly prefer to spend my time discussing the positive aspects of lovemaking; However, I must advise: if you want your sex life to be in full swing and bring pleasure, stop smoking, normalize your diet, alcohol consumption and medication intake, do any exercise and stop using drugs. Exercises for the pelvic muscles The first step towards sexual perfection is a good physical form. The second is the proper state of the “sexual muscles”. The PC, or pubococcygeus muscle group, is located between the pelvic bones and the tailbone. This muscle group supports the pelvic organs, and even more intriguingly, it is the key to a long-lasting, harmonious love union. Exist special exercises for men and women that allow you to strengthen and control this muscle group. Exercise for PC muscles in women
Before you start
Before working with the PC muscles, you need to feel them. Place one finger on the labia minora or insert it inside the vagina up to the first knuckle. Imagine that you are urinating and want to stop. The muscles that contract around your finger are the muscles of the PC group. Internally, you should feel tension or contraction of the muscles in the vagina and pelvic area. When you contract these muscles, make sure that you are not contracting your abdominal or thigh muscles at the same time. Remember also that while the PC muscles are tense, you need to breathe deeply and evenly and relax. You should be able to contract the PC muscles without it being noticeable from the outside. Exercise
Once you have established the location of these muscles, there is no longer any need to hold your hand there during tension and relaxation. Three times a day, spend a few minutes contracting and relaxing the PC muscles (20 times). Breathe deeply and evenly. You can do this gymnastics anytime and anywhere - while driving, standing in line or while brushing your teeth. If you are an old lady, “in body” and have given birth repeatedly, it is better to start with 5-10 times, and then go up to 20. The PC muscles get tired easily and do not completely relax every time, but over time this will return to normal. Strong PC muscles offer a number of great benefits for women. They strengthen and tone the vaginal walls and allow for better bladder control. Also, with their help, after childbirth, the vagina contracts faster. (These exercises were first proposed by obstetrician Dr. A.H. Kegel in order to eliminate incontinence in pregnant women and women in labor. They are often called Kegel exercises.) Developed PC muscles help enhance orgasm in men and women. This happens because if the PC muscles are trained, blood flow and flow in the genitals will be stronger. Among other things, performing these exercises will give you pleasure and add good feelings. PC muscle exercise in men
Before you start
To feel the PC muscles, place two fingers on the area behind the testicles. Now imagine that you are urinating and want to stop. The muscles you squeeze to do this are the PC muscles. Repeat the exercise several times to know exactly where this muscle group is located. Exercise
Tighten and relax this muscle group 20 times three times a day. Now you know where they are, so there is no need to keep your hand there. Make sure you are not tensing your abdominal muscles, buttocks, or facial muscles. The remaining muscles should be as relaxed as possible, and remember that you need to breathe evenly during the exercise. This exercise is very easy. By tensing and relaxing the PC muscles, you will enjoy and even feel a slight excitement, because during the exercise the blood flow to the genitals increases. It may take some time for you to repeat the PC muscle contraction 20 times; if you are elderly or overweight, it is better to start with 5-10 times. Don't do more than 20 repetitions in a row because the PC muscles may become inflamed. It will take about three weeks to get your PC muscles in shape, and then you need to do this exercise for the rest of your life. This is very important to maintain good sexually shaped. Men who have developed PC muscles experience more pleasure from erections, their genitals are more sensitive, they can control ejaculation, and experience strong and even multiple orgasms. Another important benefit of exercises for the development of PC muscles in men is the improvement of the condition of the prostate gland. The stronger the PC muscles, the stronger the ejaculation, which means complete emptying of the prostate gland. Men who have stable and complete ejaculation are much less likely to develop prostatitis. If you are using this book's sexual healing program to solve specific sexual problems, then the PC muscle exercises are for you. Experience shows that patients who quickly learn to experience orgasm, control ejaculation, and have an erection are those who have diligently developed their PC muscles. Have I convinced you? Hope. Developed PC muscles in men and women
After you have mastered the basic exercises for developing the PC muscles, try performing a higher level exercise. Add 10 slow reps to 20 fast reps. You should feel the muscles being pulled in and pushed back out. Now try to tense your muscles for 5 seconds, keep them tense for 5 seconds and finally relax them for 5 seconds. At first you won't be able to do more than 1-2 times, but eventually you will get up to 10 times. This may take days or weeks, time does not matter in this case, muscle tone is important. Exercise
Rocking your hips
The third stage of sexual improvement is gaining control over voluntary contractions of the pelvic muscles. People facing sexual problems often stress them unconsciously. The next three exercises - pelvic rocking, hip rotation and tilt - target the abdominal muscles, buttocks and thighs. These exercises will help you relax and relieve tension in these areas. They are good for both men and women. Swinging can be done lying down or standing. The idea is to send your pelvis back and forth without moving the rest of your body. It is especially important not to strain the muscles of the abdomen and legs. Exercise
If you are lying down, bend your knees and slowly rock your buttocks up and down so that they are the only part of your body moving relative to the floor. Do them at the pace you like and as many times as you like. You can sway to the music or change the speed of your movements. The important detail is that the remaining muscles are relaxed and breathing is smooth. Don't hold your breath. If you want to do the exercise while standing, simply stand and rock your pelvis back and forth, or while walking, consciously move your pelvis forward with each step. Exercise
Hip rotation
Rotating your hips is similar to rocking your hips. Lying or standing, rotate your hips back - to the side - forward - to the side. Remember Elvis Presley. If this movement is difficult for you, buy a hoop and practice with it. Try spinning at different speeds. Rotate your pelvis as slowly as you can. And remember: do not tense the muscles of the buttocks, legs and abdominal cavity. Combine hip sway with hip rotation and do it to music if that makes you feel better. Try to devote 10 minutes to these exercises every day. Close your eyes to feel your body better. The secret to the exercises is to rotate and swing your hips while remaining relaxed. Men often tend to tighten their thigh muscles. Relaxing them can increase your ability to become aroused and have an erection. Exercise
Hip tilt
Lie on your back, bend your knees. Try moving your pelvis up and down. This is similar to rocking, but you have less freedom because your lower back needs to be stationary relative to the floor. This exercise can also be performed standing. Just hold on bottom part your back in one position, and move your pelvis back and forth. Is there something wrong with your back? I know from experience that most people can do all three exercises without any risk, especially if the pace is slow. If you have a lower back problem, keep it simple: talk to your doctor before you start. Some physical exercises can be very beneficial for lovemaking, especially stretching, squatting, etc. Generally speaking, any exercise is good for sex life because it improves performance of cardio-vascular system, flexibility, self-esteem and general physical condition. Therefore, if you have a physical exercise program that brings you joy and a feeling of comfort, add to it exercises to develop the PC muscles and hips. 1. Kisling B. The healing properties of sex. 1999.
Gettyimages/Fotobank.ru
As a child, I often went to visit my grandmother in Bashkiria - 1300 km there and the same distance back by train or car. Later, the longest car trip for me was a motor rally across Europe: my friends and I then drove to Switzerland and covered a total of 7,500 km. Besides, I often fly by plane. Through trial and error, I put together my own set of asanas and exercises that help me cope better with the road.
The back and neck suffer the most from sitting for long periods of time. The main problem is that while sitting, we significantly increase the compression load on the spine compared to standing, and especially lying down. In addition, the shape of the seats usually increases thoracic kyphosis, since you have to sit for a long time with your back slouched. And all the chairs are designed for the average build: if you are taller or shorter than average, the shape of the backrest will not coincide with the natural curves of the spine. For example, my headrests, which are supposed to support my neck, fall exactly on the top of my head. It’s not easy on your legs either: when you sit in one position for a long time, their muscles almost completely stop working. This impairs blood flow in the legs and abdomen.
The solution is simple: try to move more. On an airplane, you can get out of your seat as soon as the climb ends. If you travel by car or bus, use every stop at a gas station, cafe or toilet for a short warm-up. It's best to do a three-minute warm-up every forty minutes - you'll feel much better.
The important thing here is not to be shy about others. For example, I really don’t like it when strangers watch me, but on flights I’m already used to not being embarrassed by anyone. Before the plane, I always change into comfortable pants in which I can cross my legs or sit on my knees, and once in the seat I immediately put on clean socks. I often change positions, try to move around in my seat every half hour, and from time to time I go out to warm up at the back of the plane. Once I was flying to Iran, and since the plane was full, I asked to do some exercise in the flight attendants' area. They gladly accepted me, and one of the girls even did trikonasana with me for company.
What can you do while sitting?
1. Warm up for the neck
How to do it: tilt your head forward, backward and to the sides. At the same time, do not try to reach your shoulder with your ear, and instead of going into a deep bend, focus more on stretching. Imagine that the top of your head is being pulled up by a thread and then tilted to the sides. By tilting your head back, you can support your chin with your fists: you need to press on your hands while simultaneously stretching your neck upward. Repeat several times in each direction, pulling the crown up as you inhale and lowering your head as you exhale.
What are the benefits: remove tension from the neck muscles.
2. Twists
How to do it: sitting in a chair, use your palms to remove gluteal muscles from under your pelvic bones, pulling them back so that your back is straight - this is the basis of a safe twist. As you inhale, stretch your crown up and as you exhale, twist to the side. You can push yourself away from the seat with your hands. Hold for a few seconds. Repeat 4 times in each direction.
What are the benefits: relieve tension from the spine and back muscles.
Denis Bykovskikh
3. Purvotanasana
How to do it: sitting in a chair, stretch your legs forward without lifting your feet from the floor, place your hands on the seat and lift your pelvis up. Arms and legs should be straight, and the body should be elongated like a string. Stretch your chin toward your chest, and if your head doesn’t feel dizzy, you can tilt it back. Hold the pose for 5 seconds, then lower and relax and repeat the asana 3-5 times.
What are the benefits: We tone the gluteal muscles and the back of the thighs and calves.
Denis Bykovskikh
4. “Lock”
How to do it: while sitting, lower your hands, place them behind your back and interlace your fingers behind your back, trying to connect your palms. The arms must remain straight, so this may not work right away. At the same time, bring your shoulder blades together, push your shoulders back, and your chest forward and slightly up. Stretch your arms straight down. Hold the position for half a minute. If possible, lean forward with your arms up and reach forward with your arms.
What are the benefits: remove stoop.
Denis Bykovskikh
5. Change the position of your legs often
How to do it: Place your feet on the dashboard or the back of the seat in front. Cross your legs, sit in half lotus, or virasana (sit on your knees, spread your heels, straighten your arms calf muscles to the sides and slowly lower your pelvis onto the seat if there is no discomfort).
What are the benefits: We improve the outflow of venous blood from the legs and get rid of swelling.
What can you do while standing (on a plane, train, bus or at a bus stop)
1. Trikonasana
How to do it: spread your legs wider. Turn your left foot and knee outward to the left, point your right foot in the same direction, and then turn it to the right at an angle of 45 degrees. Keep your legs and back straight. Spread your arms to the sides and lower as you exhale left hand to the left foot, bending at the hip joint. There should be as few folds as possible on the left side: you should try to stretch it out in the same way as the right. Raise your right hand up and look at its fingers. If you imagine that there is a wall behind you, then the left side of your left leg, both buttocks and both shoulder blades should touch it. Hold the position for 5 seconds, then lift your body, turn it towards your left leg and bend your stomach towards it. Hip joints should be level, so you may need to push your left hip back. In this position you should feel traction back surface left leg. Stay bent over for 5 seconds, then lift your body slightly, straightening your back completely. Place your right hand on your left shin and turn your body to the left, raising your left arm up. In this case, the position of the legs should not change. Hold the pose for 5 seconds and rise up. Perform this combination 2-3 times in each direction.
What are the benefits: relieve tension and stimulate blood flow in the back muscles, maintain the tone of the leg muscles.
2. Front thigh stretch
How to do it: bend your knee, pulling your heel toward your buttock with your hand and keeping your knees together. Support leg do not bend and keep tension. Stretch your crown upward. If you manage to maintain balance, tilt your head forward, back and to the sides, stretching your neck. Then perform the same movements in the other starting position- Bend your leg and pull your knee towards your stomach with your hands. Do these exercises for as long as you feel comfortable and pleased. You can also twist in this pose.
What are the benefits: We stretch the leg muscles and maintain the tone of the gluteal muscles.
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4. And if it is not possible to work with external muscles, include internal ones in the work! Do it. This will help you concentrate, and at the same time you will improve blood circulation in the pelvic floor muscles and pelvic organs, which is very useful, especially when you sit for a long time. Do you do any exercise on the road? Share your experience! |
