Whatever the cause that leads you to practice the Kegel exercise, the technique used is the same. Before you start, note that this exercise should be through with care. The sessions’ duration and intensity must be progressive, never force and stop the movement just in discomfort.
Locate the pelvic floor muscles
Kegel exercise for men focuses on toning the pelvic floor muscles. Before starting the exercise, take the time to locate them.
Localization of the pubococcygeal muscle
As shown within the diagram at the start of the article, this muscle is found between the testicles and the anus. While urinating, attempt to wait for the flow of urine. The power you are feeling is contracting is the pubococcygeus muscle. If you cannot stop your urine, it’s because your strength isn’t developed enough, and Kegel exercise could also benefit you. However, you can locate the muscle in another way: during erection, attempt to move your penis. If you’re careful, you’ll also feel the muscle flex once you ejaculate.
Don’t forget the muscles at the bottom of the penis.
With Kegel exercise, the muscles around the base of the penis don’t seem to be forgotten. Indeed, their toning is as vital as that of the pubococcygeus muscle.
As you’ll see within the diagram below, its muscles are wont to support the erect penis, especially for a robust erection. It’s, therefore, these two muscles, specifically, that may carry the blood to the highest of the penis. To identify them, place your fingers at the bottom of your erect penis. Attempt to move your penis. You ought to feel his muscles tighten under your fingers. Alternatively, you’ll also place a hand at the bottom of your penis during arousal. You may feel the muscles to contract during the erection of the penis.
Use the warmth
Vasodilation is one in every one of the keys to solving erection problems. The heat has the property of dilating blood vessels. It’s therefore recommended to warm up the pelvic area before a Kegel exercise session for men. You’ll be able to do that in a scorching shower or bath. Otherwise, apply a hot towel some minutes before you start. The warmth will allow your vessels to dilate and thus promote blood flow during the session.
Practice in erection
The Kegel exercise for men is practiced with the erect penis . to realize this state, and you’ll directly stimulate your penis. On the other hand, it’s advisable to require the chance to arrange the realm by applying a targeted massage. You’ll massage your hands in your pubic performing movements from top to bottom. Also, massage around your testicles, going from the top of the anus to your penis base. These massages will help to market blood irrigation and prepare the realm to receive the exercise.
The Kegel exercise for men is incredibly complicated to practice at the beginning because you would like to be erect as long as possible. You want to wait, therefore, and see ejaculation. For this, it’ll surely be necessary to practice several times before your sessions can last. Additionally, remember that the sessions must occur gradually to avoid any injury.
Contract – breathe – release
The movements are relatively simple, and appearance like every weight work out. The goal is to strengthen your muscle but also to tone it. There are two styles of movements you’ll perform:
To strengthen the muscles of the pelvic floor: you may need to contract, stay in contraction for some seconds, then relax. The goal is to do to carry on as long as possible with the muscles that are employed.
To exercise: Do a contraction, relaxation reasonably quickly, and several other times in a very row.
For your men’s Kegel workout to be complete, you’re visiting have to combine both movements. For this, it’s advisable to do: 10 sets of toning for three sets of fortification. Start by performing this mix three times, then increase. While exercising, remember to focus your attention on the muscles you have got located beforehand. Likewise, remember to breathe deeply and take a look at to relax. Only the working muscles should be in tension. Take care, for instance, to not contract the gluteal muscles. If you are feeling that arousal is building, take an opportunity to resume.
The different variations of the Kegel exercise for men
Kegel exercises are often practiced in numerous ways:
On a chair: contract the perineum or pelvic muscles for five seconds and release 10 seconds (the release corresponds to double the contraction time). If you experience pain, stop exercising. Sometimes it’s enough to vary position for a simple exercise. Repeat this exercise 10 times in an exceeding row.
Lying down: follow the exact steps as within the previous position, but lying down (head on the ground, legs bent and knees tightened).
Half-bridge: once within the half-bridge position, contract the perineum while breathing well, then hold the contracted position for 10 seconds. Slowly lower yourself down, breathing calmly and unrolling your spine along the ground. Repeat this exercise 10 times in a very row, ideally 3-4 times daily.
Holding your breath: change posture (like the second variant), take a deep breath, expel the air from your lungs, then hold your breath. While snorkeling, circulate the air from your stomach to your lungs while blocking your nose. Cenforce 200 and Vidalista 20 also treat ed
End with a massage
Finish off the men’s Kegel exercise with a touch massage. Truly massage is more like stretching. To be done correctly, you may anticipate the thrill to subside a bit. Indeed, stretching is distributed on a non-rigid penis, but in semi-erection.
Once your penis is softer: grab it at the bottom of your glans. Pull lightly on that – without exaggerating – about three times during a row. On the one hand, stretching will allow the full area to relax and achieve some extra centimeters. The stretching practice makes it possible to cause micro-tears, which will increase the scale of your penis by being welded again.
Side effects and contraindications
Kegel exercise has no side effects or contraindications. On the other hand, it’s essential to practice it moderately. If you’re a beginner, don’t practice it intensively, but space the sessions. If you are feeling pain, stop exercising.
Before starting the practice of Kegel exercise, it’s essential to consult your doctor to provide you with his opinion.
Kegel exercise: what results?
There is much to believe that the Kegel exercise works and brings real results. However, results don’t appear immediately, and often it takes several weeks to work out improvement.
The important thing is to remain motivated and exercise regularly.
Note that if the exercise works well, its results are optimized to other methods like taking certain drugs like Cenforce 100 and Kamagra Oral Jelly. This supplement supported natural ingredients provides incredible effects: increased energy and stamina, increased muscle power, and better erections.
