http___www.penisadvantages.org_ga_kegel-exercises-for-men__1.xml
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Exercising The PC Muscle For men, doing kegel exercises is just as important as it is for women. The goal of kegel exercises is to strengthen the pubococcygeus muscle, more commonly referred to as the PC muscle. Some of the benefits to kegel exercises for men are: - Improved performance during lovemaking - Prevention of premature ejaculation and erectile dysfunction - Increased blood circulation (enhancement in penis size and sensation) - Treatment of both fecal and urinary tract infections - Healthy prostate To begin your kegel exercises, you must first locate the PC muscle. The PC muscle makes up the floor of the pelvic muscles. It stretches from the base of the spine to the pubic bone, as you can see in the image to the right. An easy way to locate this muscle is by stopping the flow of urine next time you need to go pee. Once you begin urinating, stop the flow. The muscle that you used to stop the flow is your PC muscle. A Simple Kegel Exercise Routine For Beginners Step 1 – Warm Up When beginning kegel exercises, you may have some difficulty. As with any new exercise routine, your muscles are likely in poor shape. Start out by tensing your PC muscle about 20 times. Do this at a fairly quick pace. It shouldn’t take more that 30 seconds. This simple exercise will get you warmed up. It will also help you develop PC muscle control. After the first set of 20, take a one minute break. Next, contract your PC muscle the same as you did before, but hold each contract for 2 full seconds. Do this 3 times in a row then relax your. That is one set. Do 20 sets. You may have some trouble at first, but you will get stronger. Step 2 – The Standard PC Contraction Workout After you’ve warmed up, you will need to continue by doing sets of 20 contractions. Again, this should take about 30 seconds per set. Rest for 1 minute between sets. Do as many sets as you can. Starting out, 5 sets (100 contractions total) is a reasonable goal. Set a goal to work towards. 50 sets (1000 contractions) is a good attainable goal to set. The above is a simple PC contraction exercise to get started with. To learn some more kegel exercises for men, go here >> PC Muscle
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A fheidhmiú an Mhatán PC I gcás na bhfear, tá díreach chomh tábhachtach is atá sé do mhná ag déanamh cleachtaí Kegel. Is é an sprioc na cleachtaí Kegel a neartú muscle pubococcygeus , níos coitianta dá ngairtear an muscle PC . Tá cuid de na buntáistí a cleachtaí Kegel do na fir atá: - Feidhmíocht fheabhsaithe le linn lovemaking - Cosc ar roimh am ejaculation agus erectile dysfunction - Scaipeadh fola méadaithe (feabhsú i méid bod agus ceint) - Cóireáil an dá ionfhabhtuithe conradh urinary fecal agus - Próstatach Sláintiúil Chun tús a chur le do cleachtaí Kegel, ní mór duit a aimsiú ar dtús muscle PC. Déanann an muscle PC suas ar an urlár na matáin pelvic. Síneann sé ó an bonn de na spine chun an cnámh pubic, is féidir leat a fheiceáil ar an íomhá ar dheis. Tá bealach éasca a aimsiú an muscle ag stopadh an sreabhadh fual uair eile is gá duit dul Pee. Nuair a dtosaíonn tú urinating, stop an sreabhadh. Is é an muscle a d'úsáid tú chun stop a chur leis an sreabhadh do muscle PC. A Simplí Ceacht Kegel Gnáthaimh Do Bunrang Céim 1 - Te Suas Nuair a thosaíonn cleachtaí Kegel, d'fhéadfadh go mbeadh ort roinnt deacrachtaí. Mar is amhlaidh le haon ghnáthamh nua a fheidhmiú, go bhfuil do matáin dócha i gcruth bocht. Tosaigh amach ag tensing do muscle PC thart ar 20 uair. Ná seo ag luas cothrom tapa. Níor chóir sé a chur níos mó ná 30 soicind. Beidh an cleachtadh seo simplí a fháil ar warmed tú suas. Cuideoidh sé chomh maith leat a fhorbairt rialú muscle PC. Tar éis an chéad sraith de 20, sos a ghlacadh nóiméad amháin. Next, conradh do muscle PC mar an gcéanna mar a rinne tú roimh, ach a shealbhú ar gach conradh ar feadh 2 shoicind iomlán. An bhfuil seo 3 huaire i ndiaidh a chéile scíth a ligean ansin do. Is é sin sraith amháin. An bhfuil 20 Leagann. B'fhéidir go mbeadh ort roinnt dtrioblóid ar dtús, ach beidh tú a fháil níos láidre. Céim 2 - An Workout Caighdeán PC Crapadh Tar éis atá tú warmed suas, beidh ort a leanúint trí thacair de 20 crapthaí a dhéanamh. Arís, ba chóir é seo a chur thart ar 30 soicind in aghaidh a leagan. An chuid eile ar feadh 1 nóiméad idir Leagann. Ná Leagann oiread agus is féidir leat. Ag tosú amach, is é 5 Leagann (100 crapthaí iomlán) sprioc réasúnta. Socraigh an sprioc a bheith ag obair i dtreo. 50 Leagann (1000 crapthaí) Is sprioc maith a bhaint amach a leagan síos. Is é an thuas a fheidhmiú simplí crapadh ríomhaire chun tús a chur leis. Chun foghlaim roinnt cleachtaí Kegel níos do na fir, téigh anseo >> Muscle PC