http___www.penisadvantages.org_ga_kegel-exercises-for-men_pc-muscle-exercises__1.xml
1.1 2.1 3.1 3.2 3.3 3.4 3.5 3.6 3.7 4.1 4.2 4.3 4.4 4.5 4.6 4.7 4.8 5.1 6.1 6.2 7.1 8.1 9.1 9.2 9.3 9.4 9.5 9.6 9.7 9.8 10.1 11.1 11.2 11.3 12.1 13.1 13.2 14.1 15.1 15.2 16.1 17.1 17.2 17.3 17.4 17.5 18.1 18.2 19.1 20.1 20.2 20.3 20.4 20.5 20.6 20.7 21.1 22.1 22.2 22.3 22.4 22.5 23.1 23.2 23.3 23.4 23.5 24.1 25.1 25.2 25.3 25.4 26.1
Pubococcygeus — The PC Muscle — Exercising PC Muscle Exercise 1 — Quick Warm Up with PC Contractions When you begin doing PC exercises, you may find it difficult. But, if you can’t do 16 ‘Quick Warm-Up’ exercises, then your PC muscle is in very poor shape. Start by tensing — contracting — your PC muscle, and then letting go, straight away. Repeat the procedure 24 times. If you can’t manage all 24, at first, do less. Each contraction (repetition) should take about one second. So, 24 of them should take no longer than half-a-minute. This exercise will help you get into the flow of things. It will also allow you to take some control of your PC muscle. After the initial 24 reps, take a one-minute break and then start again. But, this time, do three reps in a row, holding each rep for two seconds. And, do 24 sets of threes. This may be difficult at first, and it may take you longer than if you have a well-developed PC muscle. But, stick with it. Your PC muscle WILL get stronger with time. In Summary, the Pc ‘Warm Up’ Should Include: ● Between 16 and 24 contractions (repetitions). If 24 reps are not possible, try 16 for the first few days, and then increase that number by 2 reps per day until you’ve worked up to the 24 reps. ● Three reps, in a set, holding each rep for two seconds. Standard PC Contraction Workout Once you are warmed up, you can do sets of 20 contractions. Each set should take about 30–60 seconds. That’s one-half a minute, to a full minute for the whole set. Take a one-minute rest between sets, and then do the next set. Continue that pattern for as many sets as possible. Your goal should be to do 250 contractions per day, working up to 1,000 contractions per day. In the first few weeks, you should try to do about five sets of 20 reps each, per day — that’s 100 contractions, total. Follow the recommended workout section in the Penis Advantage guide, for more directions. PC Muscle Exercise Variations — The Long Hold In the ‘Standard Contractions’ exercise, which we’ve just described above, you quickly tense your PC muscle and quickly relax it. But, with ‘The Long Hold’ variation, you maintain the tensed position longer. Keeping your breathing steady is important in ‘The Long Hold’ method. Begin by taking good, deep breaths, and slowing your breathing down, so that it’s steady and relaxed but deep. Contract your PC muscle, squeezing it slowly and deeply. Keep tensing the muscle harder, until you can’t tense it any more. Start counting from 1 to 20, holding the PC muscle in the tensed state until you reach the 20-count. Relax when you do reach the 20-count. Take a 30-second break, and then repeat the pattern of ‘Tensing Your PC Muscle / Holding it for a 1–20 Count’. Do the full exercise, Steps 1–4 above, five separate times, cycling through each step each time. In the beginning of this exercise regimen, you may not be able to do as much as we suggest. If that’s the case, simply reduce the time you hold the squeezing / tensing action. After a few weeks, this exercise will become much easier, and you will be able to hold the squeezing / tensing action for much longer times. Try to reach a point where you can hold the muscle squeezing / tensing for about one minute. It may take you a month or longer to reach that point. Doing this exercise properly and fully will provide great results. You’ll be waking up with ‘steel erections’, reaching stamina levels during sexual engagements you won’t believe, and firing ejaculate across the room. PC Exercise Variations, 1 — Increasing Intensity PC Training Exercise 1 - ‘Climbing the Mountain’ With this exercise variation, you contract the PC muscle only slightly at first, and hold that contraction for a couple of seconds. Then, you contract the muscle again, slightly harder this time and hold for a couple of seconds. Then, do it again, even slightly harder than the last contraction, until you’re tensing as deeply as you can. Hold this deep squeezing / tensing for about five seconds. Release, relax, and start all over again. Don’t forget to maintain your breathing. Holding your breath, whether intentionally or unintentionally, is not helpful or safe. PC Exercise Variations, 2 — Increasing Intensity PC Training Exercise 2 - ‘The Tidal Wave’ Doing ‘The Tidal Wave’ exercise is very effective, if done properly, but it’s time-consuming. Start by squeezing / tensing your PC muscle very lightly, and holding that tensed state. Keep tensing during the next three to four minutes — slowly and gradually adding more tension on your PC muscle, until the tensing sensation feels like it’s getting to be too much. At that point, push yourself to go slightly beyond the point where you want to stop, and hold that extended level of tension for another 30 seconds. Then, release and relax. This is like a runner, a cyclist or someone working with weights in the gym, who “hits the wall” and — through determination alone — goes past that point. Actually, this is really like “approaching the wall”, but not really ‘hitting it’. If a person does ‘hit the wall’, he will deplete his glycogen levels in the liver and muscles, and suddenly feel a loss of energy and very fatigued. The situation can be remedied with a short rest and liquids or foods with carbohydrates. The situation can usually be avoided by making sure your glycogen levels are high when you begin the PC muscle exercises, by drinking or eating carbohydrate-rich fluids or foods, before you start. Any Time, Any Where You can do these PC muscle exercises anywhere and everywhere. They are so effective that you should be doing them whenever you can. And, if you do, and you’ve mastered the techniques we’ve described here, you’ll be like a sexual god — which can be annoying if word gets around. You know, strangers coming to the door to ask you out, etc. To learn more about the benefits of the PC muscle exercises described above, please see the section Kegel Exercises For Men and if you’re interested in doing these exercises to last longer in bed, experience a higher level in your lovemaking, and increase the size of your penis, be sure to read more about how you can do that on the home page of this site >> Penis Advantage.
1.1 2.1 3.1 3.2 3.3 3.4 3.5 3.6 3.7 4.1 4.2 4.3 4.4 4.5 4.6 4.7 4.8 5.1 6.1 6.2 7.1 8.1 9.1 9.2 9.3 9.4 9.5 9.6 9.7 9.8 10.1 11.1 11.2 11.3 12.1 13.1 13.2 14.1 15.1 15.2 16.1 17.1 17.2 17.3 17.4 17.5 18.1 18.2 19.1 20.1 20.2 20.3 20.4 20.5 20.6 20.7 21.1 22.1 22.2 22.3 22.4 22.5 23.1 23.2 23.3 23.4 23.5 24.1 25.1 25.2 25.3 25.4 26.1
Pubococcygeus - An Mhatán PC - a fheidhmiú Muscle PC Ceacht 1 - Quick Te Suas le crapthaí PC Nuair a dtosaíonn tú ag déanamh cleachtaí ríomhaire, is féidir leat teacht ar sé deacair. Ach, más rud é nach féidir leat a dhéanamh cleachtaí 16 'Thapa Te-Suas', ansin tá do muscle PC i gcruth an-lag. Tosaigh ag tensing - conarthachta - do muscle PC, agus ansin a ligean ar cíos a théann, láithreach. Déan an nós imeachta 24 uair. Más rud é nach féidir leat a bhainistiú ar na 24, ar dtús, a dhéanamh níos lú. Ba chóir do gach crapadh (athrá) a chur thart ar soicind amháin. Mar sin, ba chóir 24 acu a ghlacadh níos faide ná leath-ar-nóiméad. Beidh an cleachtadh seo cabhrú leat dul isteach ar an sreabhadh na rudaí. Beidh sé deis duit freisin a chur roinnt smacht ar do muscle PC. Tar éis an 24 REPS tosaigh, sos a ghlacadh aon nóiméad agus ansin tosú arís. Ach, an uair seo, a dhéanamh trí REPS i ndiaidh a chéile, a bhfuil gach ionadaí ar feadh dhá soicind. Agus, an bhfuil 24 Leagann na dtriúir. D'fhéadfadh sé seo a bheith deacair ar dtús, agus d'fhéadfadh sé go dtógfaidh tú níos faide ná má tá tú muscle PC dea-fhorbartha. Ach, bata leis. BEIDH Do muscle PC fháil níos láidre leis an am. I Achoimre, Ba chóir an PC 'Te Suas' Cuir san áireamh: ● Idir 16 agus 24 crapthaí (repetitions). Más rud é nach bhfuil 24 REPS féidir, déan iarracht 16 le haghaidh an chéad chúpla lá, agus ansin a mhéadú an líon sin ag 2 REPS in aghaidh an lae go dtí go atá tú ag obair suas go dtí an 24 REPS. ● Trí REPS, i sraith, a bhfuil gach ionadaí ar feadh dhá soicind. Caighdeán Workout Crapadh PC Nuair atá tú warmed suas, is féidir leat Leagann an 20 crapthaí a dhéanamh. Ba chóir gach tacar a chur thart ar 30-60 soicind. Sin ceann-leath nóiméad, go dtí nóiméad iomlán don fhoireann iomlán. Take a chuid eile aon nóiméad idir Leagann, agus ansin a dhéanamh ar an chéad sraith eile. Leanúint ar aghaidh go patrún haghaidh a oiread agus is féidir tacair. Ba chóir do sprioc a bheith a dhéanamh ar 250 crapthaí in aghaidh an lae, ag obair suas go dtí 1,000 crapthaí in aghaidh an lae. Sa chéad chúpla seachtain, ba chóir duit iarracht a dhéanamh thart ar cúig shraith de 20 REPS gach, in aghaidh an lae - go 100 crapthaí, iomlán. Lean an rannóg workout molta sa Advantage bod treoir, le haghaidh tuilleadh treoracha. Muscle PC Éagsúlachtaí Ceacht - An Coinnigh Fada I bhfeidhmiú 'Caighdeán crapthaí', rud atá againn cur síos díreach os cionn, go tapa aimsir do muscle ríomhaire agus go tapa tú scíth a ligean air. Ach, le 'The Coinnigh Fada' athrú, a choimeád ar bun tú an post tensed níos faide. Is é a choinneáil do análaithe seasta tábhachtach 'An Long Coinnigh' modh. Tosaigh ag cur go maith, breaths domhain, agus slowing do análaithe síos, ionas go bhfuil sé socair agus suaimhneach ach domhain. Conradh do muscle PC, Fáscadh sé go mall agus go domhain. Coinnigh tensing an muscle níos deacra, go dtí nach féidir leat aimsir ar bith níos mó. Tosaigh comhaireamh 1-20, a bhfuil an muscle PC sa stát tensed go dtí go sroicheann tú an 20-count. Scíth a ligean nuair a dhéanann tú teacht ar an 20-count. Take a 30-dara sos, agus ansin aithris an patrún ar 'tensing do matáin ríomhaire / Sealbhaíochta é ar feadh 1-20 Líon'. An bhfuil an cleachtadh iomlán Céimeanna, 1-4 thuas, cúig huaire ar leithligh, rothaíocht trí gach céim gach uair. I dtús an regimen fheidhmiú, ní féidir leat a bheith in ann a dhéanamh an oiread agus is molaimid. Más rud é go bhfuil an cás, ach laghdú ar an am a shealbhú tú an gníomh Fáscadh / tensing. Tar éis cúpla seachtain, beidh an cleachtadh seo a bheith i bhfad níos éasca, agus beidh tú in ann a shealbhú ar an ngníomh Fáscadh / tensing do amanna i bhfad níos faide. Bain triail as a teacht ar pointe ina féidir leat a shealbhú an muscle Fáscadh / tensing do thart ar aon nóiméad. D'fhéadfadh sé a ghlacadh tú sa mhí nó níos faide a bhaint amach go pointe. Beidh ag déanamh an cleachtadh i gceart agus go hiomlán a chur ar fáil torthaí mór. Feicfidh tú a bheith Airdeallach suas le 'erections cruach', leibhéil stamina a bhaint amach le linn ócáidí gnéis ní chreideann tú, agus lámhaigh ejaculate ar fud an tseomra. Éagsúlachtaí Ceacht PC, 1 - Ceacht Oiliúint PC Déine 1 a mhéadú - 'Dreapadóireachta an tSléibhe' Leis an athrú a fheidhmiú, tá tú conradh muscle PC ach beagán ar dtús, a shealbhú agus a crapadh ar feadh cúpla soicind. Ansin, conradh tú an muscle arís, beagán níos deacra an uair seo agus a shealbhú ar feadh cúpla soicind. Ansin, é a dhéanamh arís, fiú beagán níos deacra ná an crapadh seo caite, go dtí go bhfuil tú ag tensing chomh domhain agus is féidir leat. Coinnigh seo Fáscadh / tensing domhain ar feadh thart ar cúig soicind. Scaoileadh, scíth a ligean, agus tús gach cearn arís. Ná déan dearmad a choimeád ar bun do análaithe. Reáchtáil do anáil, d'aon turas nó go neamhdheonach nach bhfuil, cabhrach nó sábháilte. Éagsúlachtaí Ceacht PC, 2 - 'An Tonn Taoide' - Ceacht PC Déine Oiliúna 2 Méadú Ag déanamh a fheidhmiú 'An Tonn Taoide' Tá an-éifeachtach, más rud é dhéanamh i gceart, ach tá sé in am-íditheach. Tosaigh trí fháscadh / tensing do muscle PC-éadrom, agus a bhfuil an stát tensed. Coinnigh tensing le linn na 3-4 nóiméad seo chugainn - go mall de réir a chéile agus ag cur níos mó teannas ar do muscle PC, go dtí go mothaíonn an ceint tensing mar tá sé ag dul a bheith i bhfad ró-. Ag an bpointe sin, brúigh tú féin chun dul beagán níos faide ná an pointe áit ar mhaith leat a stopadh, a shealbhú agus a leibhéal leathnaithe teannas le haghaidh eile 30 soicind. Ansin, scaoileadh agus scíth a ligean. Tá sé seo cosúil le dara háit, rothaí nó duine éigin atá ag obair le meáchain sa seomra aclaíochta, a "amas an balla" agus - trí chinneadh ina n-aonar - Téann anuas an bpointe sin. I ndáiríre, tá sé seo i ndáiríre cosúil le "druidim an balla", ach ní i ndáiríre 'bualadh'. Má dhéanann duine 'bhuail an bhalla', beidh sé ídíonn a leibhéil glycogen san ae agus matáin, agus go tobann a bhraitheann caillteanas de fuinnimh agus an-fatigued. Is féidir leis an scéal a leigheas le a chuid eile gearr agus leachtanna nó bianna a bhfuil carbaihiodráití. Is féidir leis an staid a sheachaint de ghnáth a dhéanamh cinnte go bhfuil do leibhéil glycogen ard nuair a dtosaíonn tú ar an cleachtaí muscle PC, ag ól nó ag ithe sreabhán nó bianna Carbaihiodráit-saibhir, sula dtosaíonn tú. Aon Am, Aon I gcás Is féidir leat a dhéanamh ar na cleachtaí muscle PC áit ar bith agus i ngach áit. Go bhfuil siad chomh éifeachtach gur chóir duit a bheith ag déanamh orthu aon uair is féidir leat. Agus, má dhéanann tú, agus tú máistreacht ar na teicnící atá againn cur síos anseo, beidh tú a bheith cosúil le Dia gnéasach - is féidir a bheith annoying má fhaigheann focal timpeall. Tá a fhios agat, strainséirí ag teacht go dtí an doras a iarraidh ort amach, etc Chun níos mó eolas faoi na buntáistí a bhaineann le cleachtaí muscle PC cur síos orthu thuas a fhoghlaim, féach le do thoil an t-alt Kegel Cleachtaí Chun na bhFear agus má tá suim agat i ag déanamh na cleachtaí a mhairfidh níos faide i leaba agat, taithí ar leibhéal níos airde i do lovemaking, agus cur leis an méid de do bod, a bheith cinnte chun tuilleadh a léamh faoi conas is féidir leat a dhéanamh ar an leathanach baile an tsuímh seo >> Advantage bod .