Các Bài tập Kegel Dành Cho Nam Giới Kéo Dài Thời Gian Quan Hệ

<tc>The Kegel Exercises Designed For Men To Last Longer In Bed</tc>

Welcome to our blog post on the best kegel exercises for men to improve their stamina in bed - from Rung Rung just for you! While kegel exercises are often associated with women's health, they are equally important for men. In fact, these simple yet effective pelvic floor exercises can help improve stamina in the bedroom and beyond.

Bài tập kegel cũng quan trọng không kém đối với nam giới

Whether you're a beginner or looking to take your routine to the next level, we've got you covered with tips and tricks for mastering kegels. So dive in and discover how these exercises can work wonders for your strength, endurance, and overall health.


What is a kegel exercise?

Kegel exercises are a type of pelvic floor strengthening exercise that targets the muscles responsible for controlling urination and ejaculation. These muscles, called the pubococcygeus (PC) muscles, can weaken over time due to age, injury, childbirth, or lack of exercise.

To locate your PC muscle, try stopping the flow of urine midstream while using the toilet. The muscles you use to do this are your PC muscles.

Kegel exercises involve contracting and releasing these muscles over and over in repetitions. They can be done anywhere at any time without anyone knowing you're doing them!

Các bài tập Kegel liên quan đến việc co và thả lỏng các cơ này lặp đi lặp lại trong các đợt lặp lại

Studies have shown that kegel exercises can improve bladder control and reduce urinary incontinence in men with weak pelvic floor muscles. In addition, regular kegel practice has been linked to improved sexual function such as stronger erections and increased endurance during intercourse.

It's important to note that like any exercise routine, consistency is key when it comes to seeing results from kegels.


Benefits of kegel exercises for men

Kegel exercises for men are simple contraction exercises that target the pelvic floor muscles. These muscles support a variety of bodily functions, including bladder and bowel control, as well as sexual function.

To do kegel exercises, start by identifying your pelvic floor muscles. One way to do this is to stop urinating midway – the muscle you use to do this is your pelvic floor muscles.

Once you've identified these muscles, squeeze them and hold for 5 seconds before relaxing for another 5 seconds. Repeat this exercise 10 times in a row, several times a day.

Để thực hiện các bài tập kegel, hãy bắt đầu bằng cách xác định các cơ sàn chậu của bạn

As you feel more comfortable with the exercise, increase the duration of each contraction to 10 seconds or more. You can also try doing fast, repetitive contractions known as "shaking" kegels.

It's important to remember not to overdo it - too much kegel exercise can lead to muscle fatigue or even injury. Start with just a few repetitions per day and gradually increase it based on your body's response.

Incorporating kegel exercises into your daily routine is an easy and effective way to improve overall health and wellness while also addressing issues like premature ejaculation or confusion erectile dysfunction.


Kegel exercises for men: beginner, intermediate and advanced levels

Kegel exercises for men come in different levels, depending on each person's experience and fitness level. Beginners should start with basic kegel exercises that involve contracting the pelvic floor muscles for a few seconds before releasing them. This can be done while sitting or lying down.

Intermediate level kegel exercises require more focus and control. These include holding contractions for longer periods of time, as well as incorporating breathing techniques to enhance the effect of the exercise.

Advanced level kegel exercises for those who have mastered the basics and intermediate level. They require maximum effort and complete control of the pelvic floor muscles. Advanced level kegels may include variations such as quick contractions followed by longer holdings, or combinations of resistance equipment such as weighted balls.

Set Bóng Tập Kegel Se Khít Nova

It is essential to progress gradually through these levels to avoid injury or stress to the pelvic area. You should also consult a healthcare professional before starting a routine if you have any pre-existing conditions that may affect your ability to perform these exercises properly. safe.

Incorporating regular kegel exercises into your daily routine can improve stamina, prevent urinary incontinence, and even provide enhanced sexual pleasure over time. time!



Incorporating kegel exercises into your daily routine can dramatically improve your stamina and overall sexual health. These simple yet effective exercises target the pelvic floor muscles, which play an important role in maintaining an erection, controlling ejaculation, and supporting overall urinary health. By following the beginner, intermediate, and advanced exercises mentioned above, it will be easier for you to gain better control and improve performance.

Tập kegel hàng ngày có thể cải thiện đáng kể sức khoẻ tình dục

Remember that consistency is key when reaping the benefits of kegel exercises for men. Take time each day to incorporate them into your routine and be patient with yourself because progress doesn't always happen overnight. Commit to this practice, track improvements along the way, and enjoy the positive effects on both your physical health and your intimate relationships.

So go ahead - try these kegel exercises! They're easy to do discreetly any time of day or night - making them an invaluable addition to every man's exercise regimen. Your body will thank you for it!

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.