Simple exercises to prevent premature ejaculation

According to TTTT. dr. BS Nguyen The Truong, Deputy Head of Andrology Department – Tam Anh General Hospital, Hanoi, in the world, 1 in 3 men (33%) have the problem of “losing all the money before going to the market”. Premature ejaculation is a common problem in sex, appears at any age and significantly affects sex life.

Premature ejaculation can be caused by many factors, can be from the nervous system (damage to nerve conduction), psychological reasons (anxiety, stress, depression), vascular problems (blood to the penis is not retained long enough to prolong). connection). Depending on the cause, the doctor will recommend a suitable treatment method for each patient.

Often, premature ejaculation is treated with a combination of psychotherapy, behavioral therapy, and medication. Here are 6 suggested exercises to help men train against premature ejaculation in a very simple but effective way at home.

Kegel exercise

Kegels are known as exercises for the pubic muscle group, so they help influence the urogenital system. Many studies have shown that this is a method to improve sexual health, increase libido, prolong sex, and help “love” sublimate.

In order to perform these exercises to help prevent premature ejaculation, you must first properly identify your pelvic muscles. There are two ways to identify this muscle group: stop urinating halfway or hold your breath. This is because these activities use the pelvic floor muscles. Once you identify your pelvic floor muscles, you can easily perform this exercise standing or lying down.

The steps for doing Kegel exercises are as follows:

Step 1: Tighten your pelvic floor muscles, hold for 3 seconds, then relax for 3 seconds.

Step 2: Try several times in a row.

Step 3: Once you get used to it, try doing Kegel exercises while sitting, standing or walking.

Note, you don’t have to hold your breath. Instead, breathe freely during the exercise. Repeat this exercise three times a day.

Swimming

Swimming is a beneficial exercise that provides flexibility, strength and is one of the methods of exercise against premature ejaculation. According to Harvard University research, people who regularly swim until the age of 60 years can still have the same sex life as when they were 20 years old.

Swimming increases endurance, strength, increases blood flow, increases flexibility, and reduces stress. Exercise against premature ejaculation also burns a lot of calories. Therefore, you need to swim at least 30 minutes/time and 3 times/week to effectively promote premature ejaculation. In addition, you also need to ensure safety while swimming with a few notes such as not swimming when you are too full or too hungry, warm up carefully before swimming, keep your body warm after swimming…

Walk

Walking is a simple activity that has a significant impact on men’s mental and physical health. Walking also helps increase blood flow to the genitals, improves erection, and sperm motility. At the same time, regular walking will help strengthen the pelvic muscles which contribute to controlling premature ejaculation.

In addition to sports, men need to have scientific and moderate exercise and life regimens such as getting enough sleep, supplementing with nutrition, changing the position you love…

Badminton

Known as a sport that increases strength, badminton brings many positive health benefits such as improving the function of blood circulation, greatly supporting the activity of the respiratory system, excretory system. , cardiovascular, improve the ability to observe and judge, support audio-visual senses…

At the same time, this sport also has a positive effect on male sexual activity. Not only losing weight, badminton also increases body flexibility, thus helping men master “love” longer. Of course, before playing this sport, it is necessary to warm up carefully to minimize the possibility of injury during training.

yoga

Yoga is not only known as a discipline to help relieve stress, keep the spirit relaxed, create flexibility in muscles, bones and joints but also one way to fight premature ejaculation. The bending movement combined with proper and rhythmic breathing helps the internal organs to work properly, improves blood circulation, develops pelvic muscles, significantly improves sexual problems. In particular, the Asana (warm-up exercises) group, especially Siddhasana is very good for training against premature ejaculation.

Simple exercises to prevent premature ejaculation at home

Train your pelvis with bridge pose

To train anti premature ejaculation, men can apply pelvic floor exercises. In particular, the anti-premature ejaculation bridge posture exercise is favored by many people because it does not need to use too much exercise equipment.

The steps for doing this exercise are as follows:

Step 1: Lie on your back, legs bent and feet flat on the floor and hip-width apart, hands on either side.

Step 2: Push your heels into the floor as you lift your pelvis off the floor until your torso and thighs form a straight line.

Step 3: Hold for 2 seconds, lower slowly and repeat 8 to 12 times.

Step 4: Make sure you squeeze your glutes and abs while in this position to maintain proper bridge alignment.

In addition, the addition of essences such as eurycoma longifolia, French sea pine extract, sea oyster is thought to help the body produce endogenous testosterone and nitric oxide, increase metabolism, thereby helping to increase libido and widen artery walls to allow faster and stronger blood flow to the penis. This process will also put pressure on the walls of the veins, causing blood to stay in the penis longer, in order to prolong the life of love and limit premature ejaculation.

Doctor Nguyen The Truong shared: “Increasing endogenous testosterone and nitric oxide levels will significantly improve erectile dysfunction, thereby contributing to solving the causes of premature ejaculation. Today, with the development of With the development of science, we have found an effective way to increase testosterone levels in the body. the body’s natural mechanisms through diet, exercise and the use of supplements with these friendly ingredients from nature”.

Mr Ngoc

at Blogtuan.info – Source: vnexpress.net – Read the original article here