As long as men's sports health care is mentioned in life, many people will think of walking for the first time. Walking in modern urban life is also a kind of health care movement, which is loved and respected by many people. You can actually see how many people have taken many steps today in the circle of friends. Hiking can be divided into short-distance hiking and long-distance hiking. In fact, hiking outdoors during holidays and leisure time can not only exercise, but also get close to nature and breathe fresh air.

Male Sports Health Care II: Running

Although there are some similarities between running and walking, running is actually easier to burn calories and consume calories. What you need to pay attention to when running is to slowly improve the running speed. In fact, jogging is the healthiest way for men to exercise. Running too fast can easily cause joint pain and muscle strain.

Male sports health care III: riding a bike

Riding a bike is actually a good way to benefit men's sports and health care. Cycling in the suburbs or parks in late spring and early summer will be charming. Riding can be chosen according to your living environment and economic situation. Cycling is very effective in treating cervical spondylitis and scapulohumeral periarthritis. In addition, it also has a certain therapeutic effect on relieving rhinitis and other respiratory diseases.

Male Sports Health Care IV: Hit Tai Ji Chuan.

In fact, many middle-aged and elderly men will choose Tai Ji Chuan for sports health care. Playing Tai Ji Chuan is not only a health-care exercise, but also helpful for middle-aged and elderly people to cultivate their self-cultivation and improve their temper.

Male Sports Health V: Skipping rope

We all know that skipping rope should be done in junior high school and college. Skipping rope is actually a kind of exercise that can lose weight, exercise the heart and strengthen blood circulation, and also has a good effect on regulating mood and preventing osteoporosis.

Men's sports health care can not only do some exercises recommended above, but also do pull-ups, play ball, handstand, squat, fixed-point jump, sit-ups and other exercises.

1 1 Exercise method to improve male sexual function!

1, sitz bath improves sexual function

Regular sitz bath can improve male sexual function and is of great benefit to the health of male sexual organs. Specifically: a wooden basin, mostly a hot water basin, the temperature of the water should be as high as possible to avoid burns. Bathing time is 20~30 minutes, during which the hot water keeps warm continuously. This is a kind of hyperthermia, which can promote local blood circulation and has good health care and treatment effects. It can not only improve sexual function, but also treat prostatic hyperplasia and prostatitis.

2 15 push-ups every day

For men, push-ups are the first choice to improve sexual ability. Because to complete a push-up, the muscle groups of arms, chest, abdomen, buttocks and legs need to cooperate closely with each other, while men only need to mobilize these muscle groups during sex. Therefore, if a man has a strong push-up ability, he will have better physical fitness, more powerful movements and more lasting when he adopts male dominance. In addition, doing push-ups often can improve the elasticity of blood vessels, increase the blood flow of limbs, and help erection and reduce erectile dysfunction.

Generally speaking, if a man can continue to do 15 push-ups every day after the age of 40, then his physical fitness during sexual life should be guaranteed. If the physical strength is poor, you can start with simple exercises, 50 cm away from the wall, and push the wall with your arms to support your body. Each exercise 12- 15, three times a day. With the growth of physical strength, gradually change to prone position, pay attention to keep your back straight and tighten your hips and abdomen every time you exercise, and the number of times will change from less to more.

3, often take a warm bath.

Hot spring bath or warm water bath, 30 minutes a day. Hot spring water is rich in minerals, such as zinc and manganese, which can regulate autonomic nerve function, quickly relieve fatigue, promote blood circulation, and have a good effect on improving blood supply to penis and improving sexual function.

4. Anal tightening method

Sit in a kneeling position first, and then adjust the suction; Then slowly inhale by the strength of the abdomen. While inhaling, the anus gradually tightens. Think about the feeling of inhaling air from the anus. After the abdomen is filled with air, this time, you should compress the abdomen, just like squeezing the air behind your back.

Then the abdomen is inflated, as if you are trying to squeeze air from your back to your head. When exhaling, exhale slowly, as if to squeeze air into the heart and chin; The contracted anus gradually relaxes with breathing. As soon as the abdomen is compressed, the degree of anal contraction will be more important than expected. Repeating the steps of 1-4 for about ten minutes can make the functional handover between sympathetic nerve and parasympathetic nerve smoother.

5. Sit on your back and meditate

Men lie on their backs, take off their coats, loosen their belts, lay their pillows flat and spread their limbs, and feel comfortable and peaceful. After entering the country, God put a note on Dantian. Breathe naturally, with the warmth of the lower abdomen as the degree, after deepening, slowing down and even relaxing the limbs. 30 minutes each time, every morning and evening before going to bed 1 time. Then massage the lower abdomen counterclockwise for 36 weeks and clockwise for 36 weeks, and then gently rub the testicles, scrotum and penis with both hands 15 minutes, with a frequency of about 60 times per minute, depending on the slight heat of the vagina. Generally, 1 week is 1 course of treatment. This function can relax tendons and activate collaterals, and reconcile yin and yang, and can be used for the adjuvant treatment of impotence patients.

6, often bask in the sun

Sunlight helps to suppress melatonin levels in the body, which will not only affect sleep, but also affect sexual desire. The less melatonin, the stronger sexual desire. Especially in winter, you should go outdoors to bask in the sun every day.

7. Take an alternating bath of hot and cold water.

This is a very old exercise method to enhance male sexual function. When taking a bath alternately with hot and cold water, it is best to keep a certain indoor temperature to prevent catching a cold. After fully warming in the bathtub, get out of the bathtub, smear the genitals with cold water, wait for about 3 minutes, and then enter the bathtub after the genitals contract. Repeat this for 3-5 times to complete. If we can insist on doing "alternating bath" every day, we can make men after middle age full of energy, enhance sexual function and reduce fatigue.

8. Stimulate inguinal canal to enhance testicular function.

Stimulating inguinal canal can also greatly improve sexual function. The groin is a channel that conveys blood to the testis and connects nerves. Therefore, it is very important to make the blood circulation of inguinal canal good. The method of massaging inguinal canal is to press both sides of genital root with two fingers respectively, and touch from top to bottom to stimulate the passage of blood flowing to testis. Massage once a day, and you can massage yourself in bed before going to bed every night.

9. Swimming prolongs the erection time.

In water, due to buoyancy, all muscles of the whole body can be exercised in the most relaxed state, especially breaststroke, leg opening and closing, which is good for muscles, while butterfly stroke can help to exercise your waist, abdomen and back muscles, plus the impact of water, which helps to improve your sexual sensitivity. A survey abroad shows that some good swimmers, even at the age of 60-80, still have sex more than 1 time a week like men around the age of 30.

10, often practice squatting.

It can exercise the muscles of the buttocks and legs, let the blood flow to the genitals, and the genitals are congested to produce sexual desire. Action essentials: Keep your feet shoulder-width apart, bend your knees, and imagine yourself sitting in a chair. The lower you squat, the more you can exercise your gluteus maximus. Then stand up slowly, and pay attention to abdomen when you stand up. Move slowly, and the best effect is 10- 15 times in a row.

1 1, levator ani movement

It's very simple, that is, lift the anus up with your mind, at any time. This method can exercise the muscles around the anus, help to keep sexual function from premature aging and improve the symptoms of impotence.

Sex is a work that consumes energy and physical strength. In order to make you and her enjoy it, remember to take part in physical exercise often, especially aerobic endurance sports such as jogging, cycling and walking, which can not only make the lower limbs get muscle exercise, but also enhance lasting will. The doctor said that the "rise and fall" of sexual function is closely related to the waist, buttocks and legs.