The first step: collaborative promotion. The goal is to improve the flexibility of hips and thighs.
Two people sit face to face, legs as far apart as possible, feet to feet. Hold hands and keep your upper body upright. One person leans back and pulls the other person forward greatly. Hold the action for a few seconds, and the other person leans back. Repeat this action 10 times.
Step 2: Reverse bending. The goal is to exercise abdominal muscles and improve the flexibility of the back and pelvis.
Stand shoulder-width apart. The other person is lying on his back, his knees bent, his feet on the ground, his hands raised, and he grabs his lover's ankle; Then, slowly lift your hips off the ground. Keep this posture, silently count to 10, and then slowly lower your hips and return to the ground. Repeat the above actions 15-20 times, and then swap.
Step 3: Push-ups and vertical jumps. The goal is to improve the strength of legs and hips and enhance the strength of upper limbs.
When doing push-ups, keep your support for 30 seconds and contract your abdominal muscles as much as possible. Pay attention to keep your body upright when jumping up and down. Repeat each action as many times as possible 10.
Step 4: Squeeze with the help of fitness balls. The goal is to exercise the muscles of the back, buttocks and inner thighs and enhance endurance.
Lie flat on the ground, knees bent, feet flat on the ground, close to the hips, and then put the fitness ball between your legs. Keep your heels on the ground and your hips as high as possible until you feel that your shoulder blades are the support points of your body. Squeeze the fitness ball with the inner thigh, similar to the special pelvic exercise. After holding for 3 seconds, restore the initial posture, and repeat the whole set of actions for 8 times.
Step 5: Lift hands and feet on different sides. The goal is to exercise back muscles, improve stability, hip flexibility and balance, and appropriately extend sex time.
Kneel on the ground, support the ground with your hands apart, shoulder width apart. Raise your right hand and keep your arm straight and flush with your shoulder. At the same time, lift your left leg and keep it level with your body; Stretch your arms and legs as far as possible to both sides. Switch arms and legs on the opposite side and repeat the above actions. Restore the initial kneeling position and repeat the action 8 times on each side.
How to train your sexual function
1, swimming enhances endurance
In this way, you can directly exercise to more parts used in sexual life, such as arms, legs, waist and abdomen. And it can also enhance people's endurance. In addition, stepping on water can make your hips plump and round. Some studies have pointed out that most women admit that what attracts their attention most is always the firm and smooth buttocks of men.
2, riding a horse to exercise leg strength
When riding a horse, mental state and sex have something in common. The "active" experience of controlling, mastering, controlling, changing and even doing whatever you want is similar to the process of sex. Riding can also improve men's reaction ability and coordination, exercise the whole body, especially the leg muscles, and make them strong and powerful.
3, "cat stretching" to relax the shoulder and neck
The "cat stretching" in yoga is like a kitten stretching its limbs. First of all, men should kneel on their feet, sit on their heels, stretch their arms forward, touch the ground with their palms, and keep their hips as still as possible. Hold for 15 seconds, then slowly relax and restore the upper body to upright position. This action can stretch the arms, shoulders and back, relieve numbness caused by fatigue work, and avoid pathological changes in the shoulders and neck due to excessive tension.
How to exercise women's ability
1, patting the buttocks: it can promote blood circulation in the buttocks and make the vagina feel hot and relaxed reflexively. It's best to pat in the shower.
2. Gluteal muscle contraction: It can stimulate and control vaginal contraction. Stand, break your hips with both hands and inhale at the same time; Let go of your breath. Do it five times. Then lie prone, press the gluteal muscles with your hands and inhale; Exhale when you let go. Repeat 5 times. This kind of exercise is more intense and can produce obvious sexual pleasure.
3, kneading buttocks: kneading can stimulate the muscles and nerves deep in the buttocks. It is more comfortable to knead in the bath. Kneading needs to lift the hip muscles, which will make you feel uncomfortable and will get better after relaxing.
4, half squat, knees slightly bent, feet about 60 cm apart, hands akimbo. Inhale and push the pelvis forward; Exhale, pull your pelvis back, and push your hips back as far as possible. Repeat 10 times.
5. Open exercise. Can enhance women's feeling of uterus, vagina and pelvic muscles.