Let’s start the regular training now, that will bring a new page to your sex life! As just described, find your PC muscle and you can control the flow of urine. In the ancient Eastern Taoism, this method is also called the anal lifting method. Because of the obvious, when you are controlling the flow of urine, your anus is tightened. Try doing the urine control method 10-20 times, and if your PC muscle feels tired after 20 times, then your PC muscle is weakened. After doing 20 times, firmly control the flow of urine and try to extend the time. You will find this difficult when you first start practicing because your ejaculatory muscles are not strong enough at that time. After a few months of practice, your PC muscle is greatly strengthened and by then you will feel that it is no longer difficult to control the desire to ejaculate. Your sexual staying power is not what it used to be. Warning: In the first week, there should be a thirty-second interval after thirty relaxation and tightening exercises. Do not do more than 60-90 reps of this exercise per day. After the exercises, you will feel the strengthening of the PC muscle because the circulation of blood is improved. Next, you can do such relaxation and clenching exercises several hundred times a day until exhaustion, which the average person can do 700 times a day after a few months of training. As a result, you will feel every morning, the erection of the penis is so strong. During the practice of this method, each tightening should last for 20 seconds. Of course, after one month you should increase the tightening time to one minute. After a few months, you will have a penis as strong as steel and will want to have sex for as long as you want. Step by step method: when you do the tightening and relaxing, please pay attention at the same time: start clenching the PC muscle, hold on, hold on again, then relax. And so on. In the last clenching process, be very slow, preferably after 5 minutes to completely tighten, of course at the beginning is very difficult, but hold on. When fully tightened, your penis will warble, that’s right. The method of exercising the PC muscle is very simple, as follows: (1) urination exercise method. The patient sits on the potty with his legs apart to urinate. In the middle, consciously contract the pubic muscles to interrupt the flow of urine. The muscle that is felt to be contracting at this point is the PC muscle. Note that it is not possible to stop the flow of urine by bringing the legs together or by cross-pressing the legs. This is repeatedly done to urinate, stop urination, urinate, and stop urination, just like turning on and off a faucet repeatedly. Some people can’t stop the flow of urine at the beginning, but they can master it by doing it a few more times. (2) Wave exercise method. The patient sits in a chair and slowly contracts the PC muscle up from back to front. In the contracted state, count from one column of ten, and then gradually relax from front to back. The mind can imagine the tide at the seaside, gradually rising and gradually ebbing tide. Practice repeatedly and experience it again and again. Slow action is easy to make people impatient, the middle can be interspersed with some fast action, first rapid and powerful contraction, and then rapid relaxation of the outer drum, that is, not only to relax the muscle, but also consciously make the muscle slightly bulging outward. This continuous strong contraction, external drum, contraction, external drum, fast and slow action alternately. pc muscle severely relaxed Si people, can adhere to contraction more than 100 times a day. Skilled can also stand or lie down to practice. (3) with waist and leg exercise method. Patients lying on their backs, with the head and feet as the fulcrum, raise the hips, while contracting the PC muscle; put down the hips, while relaxing the PC muscle. This allows the lumbar, abdominal, leg and hip muscles and pubic muscles to be exercised at the same time. Urination exercise method is the basic preparatory action, after mastering it, you can directly do the wave exercise method. After proficiency, you can usually do it on the street and other buses, at home when reading newspapers or watching TV, without any side effects. PC is the first letter of the English word pubic bone, tailbone PC muscle is a group of muscles in the human pubic area, from the pubic area of the abdomen backward to the tailbone above the anus, so called the pubic tail muscle, it can hold up the pelvic viscera, maintain the soft tissue tension in the pubic area, the strength and elasticity of the PC muscle is essential to ensure a smooth delivery of women, sexual intercourse to enhance the sexual response and urinary system function. The PC muscle is the result of the work of a doctor named Nord Kegel. Kegel’s medical cattle in the treatment of postpartum incontinence in women discovered, he found that women consciously and regularly contract the urethral, anal and vaginal sphincter to exercise the PC muscle, not only to control urination, incontinence, but also to improve the sexual response, to promote synchronized orgasm with the husband during sex, Dr. Kegel found that of the 123 women who were dissatisfied with their sexual response, 78 in the learning He further pointed out that the woman’s sexual frigidity and vaginal spasm indicated that her PC muscle was too weak and needed to be strengthened in order to overcome these sexual dysfunctions. 24 women with painful intercourse were treated with PC muscle exercise and 16 were successfully cured. Pc muscle weakness and sedentary or lack of exercise, women’s pregnancy and childbirth can also lead to a reduction in PC muscle tone, thus making sex when the cheerful party are produced by the feeling of not tight enough intercourse, and sometimes even affect the harmony of sexual life, therefore, for the lack of exercise and women after childbirth, regular exercise PC muscle to obtain satisfactory sexual pleasure has a very important significance, in addition, experts also found that Men exercise the PC muscle can prolong the erection time of the penis during intercourse and delay ejaculation. Exercise PC muscle is very simple, the specific methods are as follows: (1) urination exercise method, patients sitting on the potty, legs apart to urinate, midway consciously contract the pubic muscles to interrupt the flow of urine, then feel in the contraction of the muscle is the PC muscle, note that you can not use the legs together or the way the legs cross pressure to stop the flow of urine, so repeatedly urination, stop urination, urination, stop urination, just like repeatedly switch the faucet Some people can’t stop the flow of urine at the beginning, but you can master it by doing it a few more times. (2) wave exercise method, the patient sits on the chair, from back to front slowly PC muscle contraction up, in the contracted state, from one to count ten, and then gradually relaxed from front to back, the mind can imagine the tide of the sea, gradually rising tide and gradually ebbing, repeated practice, repeated experience, slow action is easy to make people impatient, the middle can be interspersed with some fast action, first quickly and powerful contraction, and then quickly relax the outer drum, also That is, not only to relax the muscle, but also consciously make the muscle slightly bulging outward, so that continuous strong contraction, external drum, contraction, external drum, fast and slow action alternately, Pc muscle severely flaccid Si people, can adhere to the contraction more than 100 times a day, skilled also can stand or lie down to practice. (3) with the waist and leg exercise method, patients lying on their backs, with the head and feet as a fulcrum, raise the hips, while contracting the PC muscle, put down the hips, while relaxing the PC muscle, so that the waist, abdomen, legs, buttocks and pubic muscles can be exercised at the same time, urination exercise method is the basic preparatory action, mastered, you can do directly wave exercise method, skilled in the street and other buses, at home when reading the newspaper or watching TV can also There are no side effects. How to maintain the youthful vitality of the PC muscle? First of all, to avoid trauma, perineal riding injuries are most likely to make the PC muscle tear or fracture across the barrier, physical exercise should not be careless, pregnancy, childbirth and excessive intercourse, there will be varying degrees of damage to the PC muscle, in the postpartum should strengthen the exercise, do postpartum health exercises. Secondly, to prevent constipation, constipation can form a chronic stimulus to the PC muscle, impede the metabolism of the PC muscle, pelvic stasis syndrome, pelvic inflammatory disease will also weaken the muscle function, should strengthen the prevention, once the occurrence of timely treatment, the most effective way is to carry out anal exercise, anal exercise is simple and easy, standing, sitting, lying can be, before going to bed, after waking up, watching TV, listening to the radio, riding in the car, and even sitting at the table Office can be carried out, the method is: inhalation to make the anal contraction, exhale relaxation, repeated 20-30 minutes, every one or two minutes again, every morning exercise five, six times, daytime exercise two, three times, the best effect, exercise can be used slow contraction, fast contraction or both cross. Third, to learn to exercise the PC muscle, the method is very simple, as long as when urinating, or lying flat on a hard bed, or even when watching TV, hold your breath and contract the urethra, rectum and vaginal sphincter 100-200 times, and then relax, you can make the PC muscle exercise.