Levator ani exercise, as the name suggests, is to achieve the purpose of exercise by contracting the surrounding muscles. This exercise has a good effect on improving blood circulation around **, strengthening **sphincters, preventing hemorrhoids, etc.
1.Sitting:First, you need to sit in a stable chair with your feet flat on the ground and your back straight.
2.*Contraction: On the basis of sitting down, contract the surrounding muscles firmly, just like controlling bowel movements.
3.Hold the pose: After contracting**, you need to hold the position for a few seconds before relaxing.
4.Repeat: Repeat the above steps, you can do it multiple times a day.
It is important to note that levator ani exercises need to be consistent and cannot be rushed. The duration of each session should not be too long, no more than 10 minutes. In addition, if there are patients with ** diseases such as hemorrhoids, it is recommended to exercise under the guidance of a doctor.
Levator ani exercise is an exercise that can be done anytime and anywhere, and it has an important impact on men's health. So, how strong can a man who insists on levator anus every day be?
Levator ani exercises can strengthen the muscles of men。This exercise is effective in increasing the strength and elasticity of your muscles by contracting and relaxing them regularly. This not only helps to prevent the disease, but also improves the quality of life for men.
Levator ani exercises can improve blood circulation in men。When men perform levator ani exercises, the muscles of the abdomen and pelvis are exercised, which helps to improve blood circulation and boost the body's metabolism. Long-term adherence to levator ani exercise can effectively reduce the risk of cardiovascular disease.
Levator ani exercises can also improve sexual function in men. By exercising the surrounding muscles, it is possible to improve the function of the pelvic floor muscles in men, which in turn enhances sexual performance. Consistent levator exercises can help men better control their pelvic floor muscles, resulting in more persistent and powerful sex life.
Men who stick to the levator ani every day can also improve the body's immunity。Levator ani exercises can promote the body's blood circulation and metabolism, which helps to strengthen the body's immunity. Long-term adherence to levator ani exercise can help men better resist various diseases.
1.Right of way:Levator ani exercises require proper posture and technique, otherwise they may cause discomfort or injury. It is recommended to do it under the guidance of a professional, or carefully read the relevant tutorials and ** to learn the correct posture and method.
2.Frequency and intensity:The frequency and intensity of levator ani exercises should be individualized. Beginners should start with a lower intensity and frequency and gradually increase it. At the same time, it is advisable not to overdo it so as not to cause physical fatigue or discomfort.
3.Keep breathing naturally:When doing levator ani exercises, you should maintain natural breathing and do not hold your breath or pant excessively. At the same time, excessive straining on the abdomen and pelvic area should be avoided to avoid discomfort or injury.
4.Pay attention to the posture:The posture for levator ani exercises should be natural and comfortable, without excessive twisting or twisting of the body. At the same time, it should be avoided to change posture or interrupt the movement during the exercise so as not to affect the effect.
5.Avoid over-exercising:Levator ani exercises require moderate exercise, and excessive exercise may cause harm to the body. It is advisable to do a proper warm-up exercise before a workout to avoid excessive fatigue and injury.