Recently received a lot of messages, response to their own XXOO increasingly unsatisfied, while the wood has the passion of the past, couples and couples between the feelings have become light, can only remember the past great years, how can this be good? Do not worry, it is difficult to defeat the almighty me. Guarantee that this method can let you see the charming scenery of today. This time we come to talk about do not money to perseverance approach, which is kegel exercise, playfully called Kegel uncle, can help you regulate this XXOO in the unsatisfied, passionate enough irritability, but also to promote the feelings between the two people! What is kegel exercise Foreigners are always tireless in the pursuit of sex. After the pelvic exercises, double yoga, a kind of sex exercise called “Kegel” is popular again. This exercise can effectively improve the quality of women’s sex life; for men, it can enhance the strength and intensity of the muscle group responsible for ejaculation, so that they can control ejaculation on their own. Kegel exercise is suitable for people? Many people think that kegel exercises are only suitable for men and women in the non-pregnant stage, which is a misconception! Kegel exercises are beneficial for adult men and women of all ages. For women during pregnancy and after a normal delivery, Kegel exercises not only reduce the chance of perineal tear during delivery, but also promote the recovery of the vaginal sphincter as soon as possible after delivery. Advantages of Kegel exercises for women: Women exercise the pelvic floor muscle groups, allowing more blood to flow to the pelvic bone area, strengthening the lower uterine support muscles, vaginal sphincter and urethral sphincter, increasing the pleasure of friction during intercourse, and strengthening the contraction of the vagina during orgasm. Through pelvic floor training, women during pregnancy and postpartum can enhance the health of their own reproductive system, which is also helpful to the health of our babies. Men: Through Kegel exercises, men can strengthen their pelvic floor muscles to control semen flow, erection hardness and ejaculation force during ejaculation. How to train? For women: Lie on your back, insert one finger into your vagina, relax your body as much as possible and then actively contract your muscles to clench your finger, inhale as you contract your muscles and feel the force of the muscles wrapping around your finger. When relaxing the muscle, exhale and repeat several times. Each time the muscle continues to contract for 3 seconds and relax for 3 seconds. Take out the finger and continue to associate relaxation with the contracted muscle. Concentrate on feeling the contraction and relaxation of the muscle. It is recommended to do 10 3-second contractions and relaxations, gradually moving from contracting the muscle for 5 seconds to contracting it for 10 seconds. Repeat 10 times for a set of 3 or more sets daily, gradually increasing to 25 sets each. The exercises should be continued for at least 6 weeks. If you are able to contract and relax comfortably, you can appropriately perform a rapid transition exercise from contraction to relaxation to reach a point where you can contract and relax each time in 1 second. Training for men Kegel training for men is divided into four sections. The first section consists of three sets of exercises. First, contract and relax the pelvic floor muscles rapidly for 10 seconds each time, doing three sets in a row with 10 seconds between each set. Then, continue to repeat the contraction and release action, but for 5 seconds each time, with 5 seconds between each set. Finally, tighten the pelvic floor muscles, maintain 30 seconds, do 3 groups, each group interval of 30 seconds. This set of exercises should be maintained for a week and practiced every day. In the second section of training, the main focus is on training the pelvic floor muscles for sensitivity. First, contract the pelvic floor muscles, hold for 5 seconds, then relax, and do a total of 10 sets. Then, tighten and release as fast as possible, doing 3 sets of 10 reps each. Again, tighten and relax irregularly, 10 times each, and do 3 sets. Finally, tighten the muscles and hold them as long as possible, capping at 2 minutes. This section of training should also be adhered to for a week. If you feel that you are already in control, you can do the next section of training. When you get to the third session, start by repeating the tightening and releasing of the pelvic floor muscles for a total of 30 sets, slowly increasing to 100 sets. Then, tighten as long as possible, doing 30 sets with 30 seconds between each set. The fourth section is the consolidation exercise. First, tighten the pelvic floor muscles, hold for at least two minutes, and then relax, the number of sets is not limited, but it is best to practice for as long as possible. Notes on training 1. For pregnant women, it is recommended that you start practicing from the early stages of pregnancy and just perform the exercises 5 times a week. Pregnant women can choose to do this exercise after each prenatal care exercise, and at the same time can be under the guidance of a doctor, with appropriate perineal massage, in order to reduce labor injuries. 2, before training must empty the bladder before practice. Stay relaxed and breathe calmly during the exercise. 3, If pregnant women with urinary incontinence find that their incontinence recurs or worsens, you can increase the number of training sessions or extend the time to maintain the contraction of the pelvic floor muscle groups. Interrupting urination every time you urinate can intensify the exercise yo!