5 sets of fitness exercises to help men improve their sexual abilities are not yet learned

In sexual life, men need a solid foundation, that is, the triceps of the shoulders, arms, and chest need to support weight for a long time, and also need strength and flexibility to improve performance.

5 sets of fitness exercises to help men improve their sexual abilities, don't learn yet!

1. Push-up

Put your calves and knees on the Swiss ball, and support the floor with both hands. Other movements are the same as Push-up, but the back and waist must be stopped. When doing Push-up, the head and body can't see the ball all the time, the neck is injured when bending, and the body loses balance. Adhering to this movement can exercise the waist, abdomen, shoulder, triceps and chest.

2. Kneeling and standing up

Firstly, kneel on the bed, place your hands on both sides of your body, concentrate all of your weight on your ankles, and keep your body straight. Your knees should be at a 90 degree angle, keeping your thighs and body in a straight line. Then slowly tilt back about 10 centimeters, hold for three seconds, and finally return to your initial position. When doing this action, do not bend the waist, otherwise the muscles in front of the thighs will not be exercising. This method can exercise the hip flexor and quadriceps muscles.

3. Hip arch bridge

Lying flat on the bed with legs bent, feet flat on the ground, arms naturally placed on both sides of the body, palms facing down. Slowly lift your buttocks out of the bed with your body's strength, holding your shoulders up to your knees for about 2 seconds, and exercise your waist, abdomen, and buttocks' thighs.

4. Lie on the ground and lift the legs

First, lie flat on the bed, with your back close to the bed surface, knees bent, feet flat on the bed surface, arms naturally placed on both sides of the body, knees raised slowly towards the chest, hands gently gripping the back of the knees, always keeping your back tightly against the bed surface for about three seconds, and then slowly lowering your feet and repeating the above actions. When doing this action, do not bend your back, as it will affect the effectiveness of stretching exercises, which can exercise the lower part of your back.

5. Buttock thrust

Stand with both feet together, hands on the hip joint, one foot bending the knee forward, and the toes of both feet bending forward in a lunge position. Slowly move the hips forward to give them a sense of extension, but pay attention