Arnold Kegel is a doctor who developed in the mid-20th century a system of special exercises for the treatment of the genitourinary system. He took this step, as he was at a loss for what his colleagues prescribe surgery when most of the cases can be cured with physical exercises. In addition, surgery usually did not produce significant results in treating clients. In the end, Kegel began to develop a series of exercises that were designed to help patients naturally. Initially, the doctor drew up a program for women, but it can also be successfully used by males.
Exercises according to the Kegel system immediately became popular among the population, as they successfully eliminated diseases such as spontaneous urination, hemorrhoids, prostatitis, fecal incontinence. Men appreciated this system, thanks to it they were able to cope with many problems in the sexual sphere.
Kegel exercises must be performed in good faith. Systematic practice leads to the fact that the representatives of the stronger sex improve their erection, they become capable of a longer sexual intercourse. Exercises for men are the same as for women. Treat them like regular physical training. The only difference is that in the gym you work out the whole body, and when performing these actions - one pubic-coccygeal muscle.
Kegel exercises for men begin with a clear definition of the location of the above muscle. Feeling it is pretty simple. You start urinating, then pause it. To perform this action, you will have to strain the pubic-coccygeal muscle.
Kegel exercises for men are easy. You can work on muscle development at any time of the day, without looking up, besides, from other matters. The main thing is not to be distracted from the exercises, continuing to do them on the machine. Keep track of your efforts.
Relax a little before class. To do this, you can take a few deep breaths. Now move on to doing the exercises directly. Reduce the pubic-coccygeal muscle, hold it in tension for about 5 seconds. Then relax for no more than 3 seconds. Make 5 more such relaxation contractions. There is no need to hold your breath during training. It should be smooth and calm.
Perform the above exercise every other day. But at the same time try to gradually increase the number of approaches. On an active day, two such workouts are recommended. Why are Kegel exercises for men not recommended more often? Any muscles after training require time to recover, and the pubic-coccygeal is no exception. Excessive activity should alternate with periods of rest, only under this condition can improve muscle function.
There will come a time when you can do the exercise for 5 minutes without much concentration. Your breath will not constantly go astray. Such training will become familiar to you.
After this Kegel exercise for men can be complicated. Increase the retention time of the musculoskeletal muscle up to 10 seconds. The rest period can be 5 seconds. Begin the complication also with several approaches, gradually increasing the exercise time to 5 minutes.
Once you get used to this version of the exercise, you can again increase the duration of tension and relaxation. But at the same time remember that you do not need to train with fanaticism, in everything you need to know the measure. You’d better complicate the exercise a little and you will feel comfortable while doing it, than create unnecessary difficulties in training.