Teach you healthy and correct sexual skills and exercises to improve sexual function

Improving sexual function can be achieved through scientific exercise and a healthy lifestyle. The main methods include Kegel exercises, aerobic training, core muscle strengthening, pelvic floor muscle activation and moderate resistance training.

1. Kegel exercises:

By contracting and relaxing the pelvic floor muscles to enhance control, men can improve erection hardness and ejaculation control, and women can increase orgasm intensity. Perform 3 sets of contraction exercises every day. Each set lasts for 10 seconds and then relax. Be careful to avoid compensatory exertion of abdominal muscles. Long-term use can help prevent urinary incontinence and prostate problems.

2. Aerobic training:

Aerobic exercise such as jogging and swimming three times a week for more than 30 minutes each time can significantly improve cardiovascular function and promote blood perfusion in the corpus cavernosum and vaginal tissue. Research shows that regular aerobic exercise can increase testosterone levels by 15% and reduce the risk of metabolic diseases such as diabetes.

3. Core strengthening:

Actions such as plank support and supine crunches can enhance waist and abdominal strength and improve body position control during sex. Strong core muscles can reduce waist pressure and extend the duration of sexual activity. It is recommended to conduct targeted training 2-3 times a week and hold each set of movements for 15-30 seconds.

4. Pelvic floor muscle activation:

Comprehensive movements such as bridge poses and squats are used to fully stimulate the pelvic floor area and enhance muscle coordination. Men focus on training the bulbospongiosus muscles, while women focus on vaginal sphincter training, and the effect is better when combined with breathing exercises. During training, you should feel the contraction of the perineal muscles instead of simply exerting force on the legs.

5. Moderate resistance:

Resistance training such as deadlifts and squats can stimulate the secretion of growth hormone, but the intensity needs to be controlled at 60%-70% of the maximum load. Excessive strength training will actually increase cortisol levels. It is recommended to supplement it twice a week with protein supplement to help muscle repair.

Eat more arginine-rich walnuts, salmon and other foods, as well as zinc-rich oysters and beef.； Avoid prolonged sitting and compression by tight pants ； Maintain a regular schedule and a moderately frequent sex life ； Psychologically, meditation can be used to reduce stress, and partners can participate in sports together to enhance tacit understanding. If you have persistent erectile dysfunction or loss of sexual desire for more than three months, it is recommended to go to an andrology or gynecology department for hormone level testing and pelvic floor muscle function evaluation.