1: tighten the anus, perineum and urethra for 5 seconds, then relax and rest 10 seconds, and then tighten the lifting; Repeat as many times as possible, at least 10 times; Then do 5- 10 short and fast tightening and lifting. Through repeated contraction and relaxation of anus and perineum, strive to achieve each contraction for more than 10 seconds, and continue to do it for 15-30 minutes, 1-3 times a day for 8- 10 weeks.
2. Bend your knees on the bed or stand with your hands on the table, so that your hips lean forward to strengthen the tension of pelvic floor muscles and urethral striated muscles, lengthen the urethra, increase the resistance of the urethra, raise the bladder neck, and enhance the ability of urine control.
note:
1: Complete pelvic floor muscle contraction about 45 times a day (depending on your actual situation).
Exercise 3 times a day/kloc-0, and complete 1 5 contractions each time.
Complete supine position 15 times in the morning.
Complete the standing posture 15 times in the afternoon.
Sit at night and finish 15 times.
2. Set the time limit for contraction and relaxation during each exercise, and gradually reach 5- 10 second.
3. When practicing pelvic floor, you should breathe calmly and try to relax your abdominal muscles.
4. In the process of urination every day 1 time, try to slow down the urination speed or interrupt the urine flow several times.
5. Persist for more than 10 weeks.
Persisting in this exercise for a period of time will greatly help the recovery of impotence and premature ejaculation, and prevent and treat prostate diseases and hemorrhoids. And to some extent, improve the intensity of sexual life.
Of course, with moderate masturbation, the effect will be better.
Add some more:
Fruit and sexual function
When it comes to fruit, what we generally know is its weight loss and beauty effects. In fact, fruit can also treat sexual dysfunction and urinary tract infections.
Litchi: Use 15-20 litchi seed, break it and add water to decoct it, which can cure testicular swelling and pain.
Lotus seeds: take fresh lotus seeds 15g (don't peel off the green bud core in the center of lotus seeds), add water to decoct and eat with lotus seeds. For treating wet dream's excess, fresh lotus seeds 10g (with lotus plumule) can also be taken, steamed on rice noodles, chewed twice a day and eaten for two days.
Grape: Take 250 grams of fresh grapes, peel and mash them, and then add appropriate amount of warm water to drink, 1-2 times a day for two weeks, which can cure prostatitis and short urine.
Kiwifruit: 50 grams of fresh kiwifruit, mashed with 250 ml of warm water (about 1 teacup), mixed well and drunk, can cure astringent urine pain after prostatitis.
Mango: Take 10g mango core, mash it and take it with water twice a day for two weeks, which can cure orchitis and testicular swelling and pain.
Ginkgo biloba: take 10 pieces of ginkgo biloba, stir-fry them with shells, and then take nuts to eat twice a day for two weeks with fat, which can cure nocturnal emission.
Papaya: 250g of wood, sliced into 1000g rice wine or low-alcohol liquor, soaked for two weeks, and then put into use. Drink 15ml each time, twice a day for two weeks, and can treat kidney deficiency, yang deficiency and premature ejaculation.
Jujube: Jujube has the function of nourishing blood and strengthening the spirit. Red can play a role in enriching blood and has a good therapeutic effect on patients with premature ejaculation and impotence.
Walnut: Eating two or four walnuts a day can tonify the kidney and blood, and can also help treat kidney calculi and urinary calculi and delay aging.
Vitamins and minerals beneficial to sexual function
Vitamin B 1: It plays an important role in maintaining the normal function of nervous system (including autonomic nerve), and can prevent and assist in the treatment of impotence, premature ejaculation and other symptoms. Foods rich in vitamin B 1 include cereals, beans, yeast, dried fruits, hard fruits, sweet potatoes, animal viscera, lean meat and so on.
Calcium pantothenate: can enhance sexual excitement and orgasm. Foods rich in calcium pantothenate include mushrooms, radishes, broccoli, peas and peppers.
Vitamin B6: It can promote the secretion of sex hormones. Foods rich in vitamin B6 include bananas, chestnuts, sweet potatoes, raisins and spinach.
Vitamin E: It can enhance the function of adrenal cortex, increase the synthesis of steroid hormones, thereby increasing sex hormones, increasing the weight of testis and ovary, promoting their functions, and has a certain effect of delaying aging. Foods rich in vitamin E include grain germ, sunflower seeds, walnuts, eggs, wheat germ oil and other vegetable oils.
Vitamin PP (nicotinic acid, nicotinic acid): can dilate and congest skin blood vessels, increase sex appeal and treat pellagra. Foods rich in vitamin PP include fresh fish, barley, shrimp and lean beef.
Some minerals play a more important role in enhancing sexual function and increasing sexual attraction, such as:
Zinc: zinc deficiency leads to low human function, hypoplasia of secondary sexual characteristics, obvious decrease of plasma testosterone, and the structure and function of prostate are affected. Foods rich in zinc include oysters, lean meat, fish, sesame seeds and walnuts.
Intense: lack of intense influence on the development of sexual function and secondary sexual characteristics, resulting in ovarian or testicular degeneration. Rich foods include beets, Chinese cabbage, spinach, nuts, tea, coffee and so on.
Calcium: It can maintain the normal excitability of muscles and nerves, keep muscles in a certain tension, and play a certain role in preventing premature ejaculation and impotence. Foods rich in calcium include shrimp skin, small fish (bone), kelp, seaweed, melon seeds, milk and so on.
The relationship between sleep and sex
After a man is over 40 years old, his physiological phenomena are very different from those in his twenties. He often feels that the physiological phenomenon in his twenties is like a dream that can't be called back. He couldn't help feeling "I am old!"
In fact, sexual ability has nothing to do with age and occupation, but it is closely related to sleep.
Napoleon's sleep method is popular recently, which advocates sleeping for 4~5 hours, but shortening sleep time is nothing more than weakening men's energy.
When Dr. Fisher studied the relationship between sleep and sex, he found an interesting relationship. Sleep can be divided into two modes, one is non-rapid sleep (deep sleep is about one and a half hours), and the other is rapid sleep (also known as rapid eye movement, frequent dreaming, starting from deep sleep and lasting about 30 minutes). Under this phenomenon of fast sleep, men will have an erection.
In other words, the non-fast wave sleep mode lasts for one and a half hours, the fast wave sleep mode lasts for 30 minutes, and the two sleep modes are counted as two hours and repeated four times, which is the one-night sleep mode. Men unconsciously get erections four times a night.
Whether there is an erection in the morning has a deep relationship with this kind of fast-wave sleep. It used to be thought that the cause of erection in the early morning was that the bladder was full of urine before it was stimulated to harden. In fact, it has been confirmed today that rapid wave sleep is the driving force for his erection.
After sleeping for 8 hours every day, people will wake up in a fast-wave sleep state, and an erection will occur at this time. If you are a night owl every night, you sleep irregularly, and the non-fast sleep period and the fast sleep period are randomly piled up, resulting in no erection in the morning. In a word, you must realize that sleep is an important factor to maintain motivation.
People's sleep time changes with age.
For example, the average sleep time of 19 -30 years old is about 8 hours, and the fast wave sleep period accounts for 19%, which is about 1.3 hours. From the previous figures, men with strong working ability only need 7-8 hours of sleep every day.
People who don't have the habit of going to bed early at night should try to find time to take a nap during the day, and everyone should have enough sleep time of 6-7 hours. This is the best secret to maintain sexual ability and physical strength.
One more thing, how to deal with premature ejaculation,
For premature ejaculation, first of all, you should clearly know what premature ejaculation is.
Suggestion:
1, both men and women participate together to learn about sexual physiology and other aspects, and relieve various ideological concerns.
2. Change sexual intercourse posture,
3. Leave for a while,
4. The ability to control ejaculation can also be exercised by choosing the time of sexual intercourse.
5. Use a double condom.
6. Interrupted urination (because male ejaculation and urination pass through the same urethra, many muscles involved in these two physiological phenomena are the same, although many are different. Therefore, it is of great benefit to interrupt urination. This method means that when urinating, a part of urine is discharged first, then paused, then discharged, and then held for several times. It is precisely because of weak muscles and poor control ability that patients with premature ejaculation need to adopt this exercise method. As long as you persevere, it will be better to persist, especially when you have a lot of urine and urgency. This kind of training can be practiced day and night as long as you urinate, and most people can be effective. )。
7. The wife touches the glans and stem of the penis with her hands until she is about to ejaculate, then stops stimulating, and then re-stimulates the penis after the excited ejaculation disappears. Repeatedly, you can gradually tolerate a lot of stimulation without ejaculation. As time goes on, the number of pauses for delayed ejaculation can be gradually reduced, and finally you can endure continuous stimulation for a long time without rest. We should pay attention to the intensity and time of stimulation, and master the temperature just so that we can not ejaculate. This kind of exercise can also be trained by masturbation, and you can experience the intensity and way of stimulation by yourself, but the effect is obviously not as good as that of the woman. Similar training can also be carried out during sexual intercourse, such as reducing the amplitude and speed of penis twitching, or stopping twitching to reduce sexual excitement, and twitching again when the penis is about to weaken, so that the penis becomes hard again. Repeatedly, sexual intercourse time can be prolonged and ejaculation can be delayed until the woman reaches orgasm or when the woman reaches orgasm.
8. Tolerance training, that is, the woman constantly stimulates the penis. When the man feels that ejaculation is approaching, the woman quickly puts her right thumb on the penis strap, and the index finger and middle finger are placed on the other side of the penis, just above and below the crown edge. Squeeze for 4 seconds, then suddenly relax. The direction of pressure is forward and backward, not left and right. A woman should use the tips of her fingers to prevent her nails from pinching or scratching her penis. At this time, the woman should sit between the man's legs and face the man's head, which is very convenient to operate with her right hand. This squeezing technique can increase the stimulation threshold of male ejaculation, thus alleviating the urgency of ejaculation. If you keep exercising 15-30 times, you can obviously strengthen the ability to inhibit ejaculation and prolong the ejaculation time. When the woman is stimulated, the man's attention should focus on the feeling of the penis after being stimulated, and don't pay too much attention to when to ejaculate. Once he ejaculates, he should not have any anxiety or guilt, but should concentrate on the feeling of orgasm.
9. Those with poor physical fitness should strengthen physical exercise and improve their overall quality. Strengthen the control of the mind, so as to achieve the purpose of psychological stability and happy mood.