What exercise can improve sexual function and last longer? Exercise is the basic way to keep healthy. Moderate exercise can make us full of enthusiasm for life, because full exercise is more conducive to our positive welcome to life. Let's share what exercises can improve sexual function and last longer.

What exercise can improve sexual function and last longer 1 push-ups.

Push-ups are the best way to improve male friends' sexual ability, which is worth practicing and mastering. In addition, practicing push-ups is relatively simple, which requires our persistence every day. We can start with a very small number and add numbers to it slowly.

Dumbbell exercise.

Do push-ups first, then push the dumbbell in front, then pull it in the direction of your stomach, and then push it for about half an hour every day. This kind of exercise can also improve men's sexual ability.

Running.

Then there is running. Every morning when we get up, we first drink a cup of warm water, then put on our sportswear and go for a morning run. Then at 3-6 pm, we choose to run for half an hour to 1 hour. This daily persistence can also promote our blood circulation and improve men's sexual ability.

sit-up

Then you can do sit-ups in your own bed to improve men's sexual ability. Sit-ups require us to do more accurate postures, and then the number of times we do them should be gradually accumulated from less to more. Don't be careless It is necessary to persist every day, and long-term persistence can also strengthen the sexual ability of male friends.

Swimming.

Swimming is a sport that can improve men's sexual ability. Swimming can mobilize all aspects of our human skills. Swimming is also an aerobic exercise, which can promote blood circulation, improve muscle parts, promote metabolism and improve men's sexual ability.

Lift the dumbbell.

In the activities of dumbbells, there is also the movement of lifting dumbbells, which is conducive to exercising men's endurance and improving men's endurance. It is a good way to improve men's sexual ability. We might as well try. Generally, you can go to the gym for membership card exercise.

Half squat exercise.

Then you can also practice semi-squatting at ordinary times, which is similar to the posture of proposing marriage, but not the same as proposing marriage. Here, one foot is at 90 degrees (the lower part of the foot is at 90 degrees with the working part, and then the upper part of the foot is at 90 degrees with the body), and the other foot is slightly bent.

Reverse motion.

Then we can also contact handstand exercise to exercise the waist and improve men's sexual ability. The key to this exercise is that our hands are flat on the ground. Then we don't do very well. We can ask our wife to help us from the side and let her hold our feet well. Later, when we got used to it, we didn't need her to hug us. You still need someone to hold it in the early stage, or you can do it against the wall.

What exercise can improve sexual function and last longer 2 1. Balance ball push-ups

Exercise chest and shoulders, which is very suitable for brothers who are used to using missionary position. Put your feet on the balance ball, your arms are shoulder width apart, and your hands are on the ground. If the arm strength is weak, try to keep balance for a long time first; Wait until the upper limbs are stronger, then do push-ups.

Step 2 lie on your back and bend your legs

If you want to try a flexible posture during sex, you should practice this method more to strengthen your lower abdomen and back. Lie on your back, bend your legs with your hands, and try to touch your chest with your knees. Stick to it for at least half a minute at a time, and the more times the better.

Step 3 kneel backwards

During sexual life, when women lie on their backs and lift their hips, when men take a kneeling position, the requirements for men's waist and legs are very high. If you want to strengthen this kind of exercise, you can kneel on the mat, keep your upper body upright, and then try to lean back for 2 to 3 seconds before returning to its original state.

4. Forward to leg press.

If you want to try something new, men can just stand by and let women lie down and enjoy it. This posture exercise can enhance sexual feelings and gain different experiences. Take a step forward with your left leg, bend your knees and press down until the back of your thigh is completely straight. After half a minute, practice on the other leg.

What foods help to improve sexual ability?

1, seafood

As we all know, oysters have a certain aphrodisiac effect. This is because oysters are rich in zinc, which can help us regulate hormone secretion and improve sperm quality. But you know what? Not only oysters, but also most seafood products are rich in zinc, which can play such a role. Therefore, you can eat some seafood properly at ordinary times, which can effectively help male friends improve their sexual function.

2. protein

Protein is an essential component of our body, and it is also an important part of our body. But there are many kinds of protein, with high and low quality. Some high-quality protein can effectively help men improve sexual desire, promote sperm production and improve semen quality. So we can eat more high-quality protein, chicken and eggs in our life. Protein in these foods is of very good quality.

3. Fat

There is a saying circulating on the Internet that obese men have stronger new functions and stronger sexual desire. This statement has certain scientific basis. From the technical classification, obese men secrete more estrogen, which can effectively reduce the arrival of male orgasm and play a delaying role.

If there is less fat in our body, it will also affect the formation of sperm, and may even lead to decreased sexual desire and infertility. Therefore, we must pay due attention to supplementing fat in our lives.

4. honey

Many female friends will drink some honey water for beauty treatment. But in fact, honey has a very unique effect on men. Honey is rich in some nutrients, which can effectively promote gonad secretion of hormones and improve male gonad excitability. If you can eat some honey every day, it can effectively help male friends improve their physical fitness and even improve their sexual function, especially for some male patients with weak performance, which can play a very good nourishing role.

What exercise can improve sexual function and last longer? 3. Abdominal exercise

If you have a flat abdomen and abdominal muscles, you will look very stylish when you wear clothes. In bed, your abdominal muscles are the driving force for sex, and most of the time they come from here. No matter how simple it is, you need abdominal muscles to adjust your waist to complete all kinds of actions you can imagine.

Practice method: lie flat on the floor or bed, straighten your legs together naturally and straighten your arms behind your head naturally. When sitting up, your legs and arms are lifted up and down at the same time, moving closer to the middle of your body, folding your body shape in half with your hips as the axis, then restoring it to its original state, and then continuing to do the action from both ends. Do l0- 15 times in a row, do 2-3 groups each time, and exercise 3-5 times a week. After getting up in the morning or doing other exercises, you can exercise with the help of practice.

Requirements: when sitting up at both ends, the limbs should be naturally straight, the knees should not be bent, and the movements should be carried out at the same time, and there should be no order; Inhale when the two ends are up and exhale when the legs are down. Don't hold your breath intentionally. At the beginning of training, the coordination may be poor, the hands and feet can not be lifted at the same time or the hands and feet can not touch at a small angle. It doesn't matter, with the passage of time, the action can be completed perfectly.

Function: increase the strength of waist and abdomen and improve the coordination of the body.

Second, the levator ani movement

Levator ani exercise is helpful for male erection, and it is the most direct and effective way to improve male sexual ability! Men often do levator ani exercises, which can make female partners get more intense stimulation and enjoyment. Drink plenty of water before exercise, and then use this method to train the micturition control muscles every time you go to the toilet.

Practice method: You should tighten and relax the sphincter as soon as possible. When the bladder is empty, squeeze out a few drops of urine, and then you will feel that the abdominal wall is also tight. Repeat this action slowly 10 times, about 5 times a day. After a period of persistence, you will feel more sensitive and control your orgasm more easily. At the same time, it can relieve and cure your hemorrhoids.

Requirements: Stand with your legs taut, relax the sphincter first, and contract to a tight state when urinating.

Function: increase the erection time of male genitals, control ejaculation and relieve hemorrhoids.

Third, hip and groin exercises.

In order to make your partner have more fun in sex, you need to strengthen your hip and groin muscles to make them more flexible.

Practice method: find a cushion and sit cross-legged, lean forward slightly and stretch your arms forward as far as possible. When you feel groin tension, bend down gently once or twice. Relax for a while and repeat the above actions 4 or 5 times.

Requirements: stretch your arms forward as far as possible and move at the same time, not in order. At the beginning of exercise, the persistence time may not be too long, then it will gradually increase, and every time you can feel the tension in your groin, you will pause.

Function: increase the muscle strength of male buttocks and groin.

Fourth, shoulder exercise.

The reason why men's shoulders are sexy is not only because of the collarbone, but also because of their generosity, which can bring women a sense of security. When you turn over in bed, your shoulders need good endurance and flexibility. For all kinds of sexual intercourse postures, shoulders are also a common place, so you should exercise your shoulders more.

Exercise method: When starting exercise, first straighten your arm forward, grasp your left wrist with your right hand, then stretch your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position 10 times, then relax your arms and repeat this action once or twice. Long-term exercise can effectively enhance the flexibility of shoulder muscles.

Requirements: Stretch your arm as far as possible, and don't bend it until you feel sour under your arm, and then continue to stretch on the other side.

Function: Enhance the flexibility of male shoulder muscles.