This is because athletes engaged in these events have well-developed muscles, strong and flexible lower limbs, waist, abdomen and back. The motivation for a perfect sex comes from the upper limb muscles, back muscles, lower limb muscles, abdominal muscles, psoas muscles and hip muscles. These muscle groups play an important role in sex and make sex perfect.

It can be seen that a strong body is not only a man's external capital, but also the primary condition for giving his partner "sexual" happiness.

The upper limbs are weak and cannot support the "heaven" of sex.

The upper limbs are mainly used to support and bear weight during sex, especially when men are in the upper position. If the strength of the upper limbs is not enough , not only affects the process of sex, but also causes elbow sprains, shoulder muscle strains, and even shoulder joint dislocation. Strengthening the muscle strength of the upper limbs will not only enable you to maintain a stable "fulcrum" during sex, but the full biceps and deltoid muscles will also give women a sense of security and strength.

Action 1: Push-ups Push-ups mainly exercise the triceps brachii and anterior deltoid muscles at the back of the upper arm muscles and strengthen the stabilizing force of the shoulder girdle muscles. This action is the best way to enhance arm support and maintain shoulder joint stability.

Action essentials: Spread your arms slightly wider than shoulders; place your toes on the ground, and use your waist and abdominal strength to control your torso into a straight line; then separate your elbows to both sides, and slowly lower your body until your upper body is close to the ground; briefly Pause, then return to control, and when the elbow is close to straightening, immediately perform the next movement. If you have too much weight or insufficient strength, you can practice with your knees touching the ground. As you gain strength, you can increase the difficulty by placing your feet on a stool. Do it 4 times a week, 3 to 4 groups each time, 15 to 20 in each group.

Action 2: Seated dumbbell alternating curls. This mainly exercises the biceps, brachialis and brachioradialis muscles in the front of the upper arm muscles. This action stabilizes the spine and exercises the muscles mentioned above while minimizing compensation, making your hug stronger. Dumbbells can also be replaced with bottles filled with water.

Action essentials: Sit on a chair with a straight back, lift your chest, draw in your abdomen, and keep your upper back close to the back of the chair. Move your upper arms slightly forward and keep them close to your torso for stability. Hold a dumbbell in each hand with your palms facing forward. Bend one arm first and lift the dumbbell. When it is raised to the shortest distance of biceps contraction, pause for a moment, and then slowly return to the position. . At the same time, exert force on the other arm. What goes around comes around. After alternating curls 20 to 30 times, rest for 1 minute and repeat 4 to 5 groups, 3 times a week.

Strengthen the lower back muscles and break through sexual bottlenecks

Lower back pain is the most common problem during sexual intercourse. Most of the reasons are caused by weak back muscles and loose joint ligaments, leading to chronic muscle strain. Strengthen the exercise of lower back muscles to prevent lower back pain from becoming a bottleneck for sexual intercourse.

Action 1: Chest expansion with a tensioner. Chest expansion with a tensioner mainly exercises the rear deltoid muscles, the middle and lower trapezius muscles, and the large and small rhomboids; this action is the most suitable method for comprehensive training of the upper back muscles. Cables can be replaced with elastic straps.

Instructions for action: Stand, raise your chest, draw in your abdomen, stretch the tensioner horizontally with both arms to the maximum range, pause for a moment, and then slowly restore it. In this movement, you should pay attention to sinking your shoulders and squeezing the shoulder blades in the middle. Otherwise, the upper part of the trapezius muscles will be exercised and lead to rounded shoulders. Do this action 3 times a week, 3 groups each time, 20 to 30 reps in each group. The intensity should not be too high, because the focus is on developing the muscular endurance of the back muscles.

Action 2: Goat push-up The goat push-up mainly exercises the erector spinae muscles and the multifidus muscles deep in the spine to enhance waist strength so that you can perform with ease during sex.

Action essentials: Lie prone on the bed or the floor, hold your head with both hands, contract the muscles of your waist and back, arch your upper body upwards, pause for a moment at the top, then slowly return along the original path, and repeat. In this movement, you must pay attention to the even speed and do not rise or fall suddenly. When you bend upward, you should try to tighten the muscles of your waist and back. When you have strength, you can hold your head with your hands. When you have no strength, you can stretch your hands back and place them on your waist. It is recommended to do 4 groups 3 times a week, 8 to 12 times each, with an interval of 30 to 45 seconds.

${FDPageBreak}Abdominal muscles, the driving force of "advance"

Abdominal muscles are the most attention-grabbing part of the body. Their visual effect during sex is self-evident, and they It is also the driving force for “advance”. Strong abdominal muscles not only make your pelvis more flexible, they also prevent anterior pelvic tilt, which can lead to lower back pain. Therefore, we need to spend more energy to build a perfect abdomen, and no one of the eight-pack abs should be missing.

Action 1: Supine crunches. This action mainly exercises the rectus abdominis muscles, but it is different from the sit-ups we usually do. Sit-ups can easily strengthen the iliopsoas muscle, which is composed of the psoas major muscle and the iliacus muscle. It is located deep in the body, on both sides of the lumbar spine and in the iliac fossa. If the iliopsoas muscle is too developed, the lumbar spine will bend excessively and the pelvis will tilt forward excessively, resulting in low back pain. In addition, ordinary sit-ups are not very effective in exercising the abdominal muscles. If you do them many times, your abdominal muscles will not appear. This is also a problem encountered by many people.

Action essentials: Lie on your back on the bed or the floor, bend your legs, place your hands on either side of your head or cross them on your shoulders, keep your lower back from leaving the mattress, and move your chest up and forward to its highest point. , and then slowly lower to the starting position. Be careful not to hold your head with your hands, don't lift your lower back, contract and tighten your abdominal muscles, exhale when you go up, and inhale when you go down.

Action 2: Unilateral supine crunches. This action mainly exercises the internal and external oblique muscles of the abdomen and strengthens the ability to twist the pelvis left and right.

Action essentials: Lie on your back on the bed, bend your legs, put your left leg on your right knee, place your hands on both sides of your head, and open your arms. Move your chest up and forward until your right elbow almost touches your left knee, and then slowly lower to the starting position. Repeat on the other side. Be careful not to hold your head hard with your hands. Exhale when you go up and inhale when you go down.

Strengthen the muscles of the lower limbs and increase sexual desire

The power of the entire body movement comes from the muscles of the lower limbs. Well-developed thighs and buttocks are the key to success in sex. Strengthen your thighs and butt with one classic move.

Sumo-style weight-bearing squats: Squats have strong stimulation to the entire lower limbs and trunk. They mainly exercise the quadriceps, gluteal muscles, and hamstring muscles, and also exercise the erector spinae, piriformis and Calf muscles, etc. also have a strong effect. In addition, squats have a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation, and hormone secretion. Therefore, people with strong lower limbs have stronger sexual desire and stronger sexual ability. In addition to the above-mentioned advantages, sumo-style squats also focus on strengthening the perineal muscles and enhancing blood circulation in the perineum, making men stronger.

Action essentials: Put weight on your shoulders according to your ability, keep your body straight, tighten your abdomen and waist, look straight ahead, stand with your legs slightly apart, stretch your knees outward, and point your toes outward 45 Spend. Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly lower than your knees. After holding, contract the quadriceps with force, kick the legs and extend the knees until they return to the original position, similar to Japanese sumo wrestling movements. The action rhythm is squatting for 2 to 3 seconds, resting for 1 to 2 seconds, and squatting for 2 seconds. Do it 3 times a week, 4 groups each time, 15-20 reps in each group. Pay attention to keeping your back straight, keeping your abdomen in, and not bearing too much weight to avoid putting excessive pressure on your knees.

As long as you persist in the above exercises, I believe you will fully enjoy the beauty of sex soon. Finally, I would like to remind everyone that a happy mood, a healthy and balanced diet, and aerobic exercise at least three times a week are the only ways to stay active.

This article comes from adult.6kmall.com and is published by netizens. This site only quotes it for reference. It does not mean that this site agrees with the views of the article. If you believe that the content and intellectual property rights of this article infringe upon your interests, please contact us.