Can durability be developed?

Durability can often be improved through scientific training and lifestyle adjustments. The duration of male sexual function is related to many aspects such as physiological state, psychological factors, behavioral habits, etc. Targeted training and health management can effectively improve control ability.

Pelvic floor muscle training is one of the core methods of increasing endurance. By contracting and relaxing the muscles around the anus regularly, you can improve your control over ejaculation. Perform 3 sets of training every day. In each set, continue to contract the muscles for 10 seconds and then relax. Repeat 10 times. Long-term persistence can significantly improve muscle endurance and sensitivity. Combined with abdominal breathing exercises, you can further reduce excitement and maintain a slow, deep breathing rhythm during training. This type of training does not require equipment and is suitable for daily practice at home.

The pause-squeeze method in behavioral therapy also has clear results. During the intimate act, pause the stimulation when you are close to climax, gently press the coronal sulcus with your thumb and index finger for a few seconds, and continue after the excitement subsides. This method requires the cooperation of a partner and the establishment of new physiological reflexes through repeated practice. Note that each pause should not be too long to avoid interrupting the intimate experience. Combined with progressive delay training, start with short pauses and gradually lengthen the intervals.

Aerobic exercise is vital to overall sexual function improvement. Doing jogging, swimming and other exercises for more than 30 minutes three times a week can enhance cardiovascular function and promote testosterone secretion. Focus on strengthening the lower limbs and core muscles. Movements such as squats and glute bridges can improve pelvic blood circulation. The intensity of exercise is appropriate to induce slight sweating to avoid excessive fatigue affecting sexual function. Weight control also has a direct impact on hormone balance and erectile function.

Psychological adjustment cannot be ignored either. Anxiety and tension will accelerate the excitement process. Relieve stress through meditation, partner communication, etc. Avoid focusing too much on duration and establish a relaxed and natural atmosphere of intimacy. If necessary, you can seek professional psychological consultation to deal with potential psychological factors of premature ejaculation.

Maintaining a regular schedule and a balanced diet are basic guarantees. Guaranteeing 7 hours of sleep every day helps balance hormone secretion, and limiting alcohol and caffeine intake can reduce sensitivity. Add appropriate amounts of oysters, nuts and other foods high in zinc to your diet to supplement vitamin E and omega-3 fatty acids. It should be reminded that organic diseases such as prostatitis and diabetes may affect sexual function. If the training effect is not good, it is recommended to seek medical treatment in time.