How to exercise to enhance sexual function

"Sex, like food, is an innate human need. Today's diet is not scientific, mental stress, lack of exercise lifestyle, so many men in sexual matters encountered trouble, so how to enhance sexual function?

Exercise to enhance sexual function

Walking

Walking, brisk walking can increase the blood circulation of the lower body, improve the blood supply and nerve reflex function of the lower limbs, penis. Fast walking can more exercise cardiorespiratory function, improve physical strength, make yourself competent for the efforts required for sexual life.

Cycling

The actual bicycle, especially the bicycle of the running model, can compress and massage the perineum due to the forward leaning of the body, and the proper stimulation has a good relieving effect on those who have poor erection or ejaculation difficulties. But patients with prostate enlargement should not ride bicycles.

Horse Squatting Stance

The horse squatting stance has an exercise effect on the spine and muscles around the pelvis, and can improve the erectile capacity of the penis. The actual fact is that you can find a lot of people who have been in the office for a long time, and you should regularly move your testicles to improve the blood supply.

Swiss ball push-ups

Exercise parts: shoulders, chest, triceps. The waist, knees and calves are located on the Swiss ball, hands on the ground, other movements are the same as the standard push-ups. Your waist and back must remain straight, chin inward, do push-ups. Note that the head must be in a straight line with the body, eyes do not look at the ball, because once the neck is bent it may be strained, or lose body balance.

Prone leg lift

Exercise parts: the lower back. Lie on your back with your back on the ground, knees bent, feet flat on the ground, and arms on both sides of your body. Raise both knees and slowly approach your chest, gently holding the back of your knees with both hands. Keep your back flat on the ground at all times and hold the position for 2 to 3 seconds, then slowly lower your feet. Repeat as many times as possible. Note that the part of the body between the uppermost part of the back and the tailbone must all be close to the ground, avoid bending the back, so as not to affect the stretching exercise.

Kneeling jerk

Exercise parts: quadriceps, hip flexors. Kneel on the blanket with both knees, hands naturally on the sides of the body. Focus your body weight on your ankles, keeping your torso straight and your knees at a 90-degree angle. Continue to keep your body and thighs in a straight line, slowly tilt back about 10 cm, hold this position for 2 to 3 seconds, slowly come back to the starting position, repeat the above actions and do as much as possible. Note that the waist should not bend or slacken, otherwise it will affect the exercise of the muscles in front of the thighs.

Hip force push

Exercise parts: hip flexors Stand with your feet together, put your hands on your hips, take a step forward with one foot and bend your knee, with both toes forward, and do a lunge position. Gently send your hips forward until you feel a gentle pull in your hips. This movement may seem slight, but don't overdo it because the hip flexors are connected to the inner muscles of the legs, and only a slight pull can cause injury. Hold this position for 5 seconds, then switch legs and continue to do the same action. Note that the bending angle of the knee should remain consistent throughout the movement.

Hip arch bridge

Exercise parts: buttocks, thighs, lumbar abdomen, pelvic muscles. Lie on the ground with your back on the ground, knees bent, feet flat on the ground, arms on both sides of your body, palms down. Torso force, slowly lift the hips off the ground until the body forms a straight line between the shoulders and the knees. Hold this position for 1 to 2 seconds, then slowly return to the ground. Repeat this action as often as possible. Note that the eyes should not look at the waist, the head should always be flat on the ground, eyes gaze at the ceiling.

Flat Cross Stretch

Exercise area: gluteal muscles Lie on the floor with your back on the ground, knees bent and feet flat on the ground. Slowly raise your right knee close to your chest, gently grasp the outside of your knee with your left hand and pull it toward your left shoulder, mainly in moderation, without making your muscles feel uncomfortable. Hold this position for 20 seconds, then lower your right foot and return to the starting position. Switch to raising the left knee and repeat a similar movement. Note that the body should not bend when the knee is raised, and that the head, shoulders and back are always flat and close to the ground.

Kneeling crossover

Exercise area: gluteal muscles Support your body with your hands and feet on the ground, knees apart and shoulder-width apart, face toward the ground. Straighten your right foot, land on your toes and push to the right side, this is the starting position. Lift the right foot, then swing it to the left and lower it until the right foot touches the ground on the left side of the left foot. Return to the starting position and repeat the above movements as many times as possible. Switch to the left foot and repeat the above movements. Note that your spine should always be kept straight.

Short sock glide

Exercise areas: shoulders, chest, triceps, lower back, lower back and abdomen. In this movement, you need to wear short socks and perform it on a smooth ground. Start with the starting motion of a push-up, press your hands firmly to the ground, and slowly slide your body backward until your nose reaches the top of the central position of your hands; then, slowly slide your body forward until your abdomen is nearly all the way over your hands. Continue sliding back and forth, doing as much as possible. Note that the arms need to be kept straight at all times, the waist and abdomen locked hard, and the back kept in a straight line.

Hypothermia to enhance sexual function

The testicles are stronger at low temperatures for sperm production. Several times a day, put the scrotum in a cooler temperature to cool it down and massage the scrotum and testicles to promote blood circulation. Before having intercourse, soak the scrotum in cold water for 5 to 10 minutes to get a low-temperature exercise that can improve sexual function.

Vitamin supplementation to enhance sexual function

Vitamin B12

Vitamin B12 has the effect of increasing the number of red blood cells and improving the quality of semen, so eating more foods containing vitamin B12 is good for enhancing sexual function. Foods rich in vitamin B12 include animal liver, dairy products, fish, etc.

Vitamins A and E

Vitamin A promotes protein synthesis, and vitamin E has the effect of regulating gonadal function and prolonging sperm life. Both vitamins A and E can improve libido and increase sperm production and vitality. Foods rich in vitamin A include animal liver, dairy products, eggs, cod liver oil, corn, carrots, sweet potatoes and tomatoes.

Supplementation of mineral elements to enhance sexual function

Zinc

Zinc helps maintain male sexual function, and medicines containing zinc can treat impotence. Each person needs about 15 mg of zinc per day. Foods rich in zinc include beef, turkey and oysters.

Magnesium

Magnesium can lower blood pressure, reduce the risk of heart disease, and enhance sperm vitality. Foods rich in magnesium include bananas, beans, potatoes, oats, leafy vegetables, seafood, etc.

Supplementation of hormones to enhance sexual function

Supplementation with testosterone-like androgens is good for enhancing male sexual function. Foods rich in this ingredient include sheep testicles, pig testicles, bull whip, deer whip, etc. Supplementation of gonadotropic growth hormone can also enhance sexual desire and promote the secretion of genital glands for better performance of male genital sexual function. Foods that contain gonadotropic growth hormone include human placenta, animal placenta, and sparrow.

Cholesterol supplementation enhances sexual function

The synthesis of androgens requires the participation of a large amount of cholesterol, so eating more cholesterol-rich foods is good for improving male sexual function, such as animal offal, fish, poultry eggs, etc. In addition to cholesterol, animal offal also contains adrenocorticotropic hormone, which is beneficial to increase the amount of human semen and promote sperm synthesis.

Supplementary arginine to enhance sexual function

Arginine is the main component of sperm protein, which has the effect of anti-fatigue and improving sexual function. Foods rich in arginine and a large amount of slippery mucilage include turtle, eel, river eel, cuttlefish, sea shrimp, earthworms, peanuts, walnuts, sesame, nori peas, etc. The content of arginine in frozen tofu and soybean products is extremely high. Taurine contained in meat and fish has the effect of promoting sperm vitality, so eating more of these foods have the effect of enhancing sexual function.

Eat less food that is not good for sexual function

Part of the cold food

In Chinese medicine, cottonseed oil, pig brain, lamb brain, rabbit meat, black fungus, winter melon, rhizome, fire hemp seeds, almonds, etc. are not conducive to sexual function of food, loss of essence, injury to the yang road, should be careful to eat or eat less.

Do not drink too much alcohol

In addition, drinking alcohol will reduce the level of androgens in the blood, long-term alcohol consumption will also cause chronic alcoholic liver damage, so that the amount of testosterone generated is reduced, but also the generated testosterone is damaged; alcohol toxicity will also lead to dysfunction of the nervous system and endocrine system, which can lead to sexual inhibition.

Non-smoking

Smoking has a negative impact on male sexual function. Nicotine in tobacco can indirectly promote the secretion of adrenaline, so that the small arteries constrict, reducing the arterial blood flow during erection; long-term smokers, the increase in deformed sperm, sperm motility is weakened, is not conducive to fertility.