Kegel exercises for men and women

Arnold Kegel - a doctor who developed in the middle of the 20th century a system of special exercises for the treatment of the urogenital system. He took this step, because he was at a loss, for which his colleagues assign surgery, when most of the cases can be cured by physical training. In addition, surgical intervention usually did not give significant results in curing clients. In the end, Kegel began to develop a series of exercises that were designed to help patients in a natural way. Initially, the doctor made a program for women, but it can be successfully used and representatives of the male.

Exercises on the Kegel system immediately became popular among the population, as they successfully disposed of such diseases as spontaneous urination, hemorrhoids, prostatitis, and stool incontinence. Men appreciated this system, thanks to it they were able to cope with many problems in the sexual sphere.

It is necessary to perform Kegel exercises in good faith. Systematic practice leads to the fact that in the stronger sex the erection improves, they become capable of a longer sexual intercourse. Exercises for men are the same as for women. Treat them as normal physical training. The only difference here is that in the gym you work out the whole body, and when performing these actions - one of the lobno-coccyx muscle.

Kegel exercises for men begin with a clear definition of the location of the above muscle. Feel it pretty simple. You start urinating, then stop it. To perform this action, you will have to strain the lobno-coccyx muscle.

Performing Kegel exercises for men is easy. You can work on the development of muscle at any time of the day, without detaching yourself, besides, from other things. The main thing is not to be distracted from doing the exercises, continuing to do them on the machine. Keep track of your efforts.

Before starting, relax a little. For this, you can take a few deep breaths. Now go on to doing the exercises directly. Cut the pubic-coccyx muscle, hold it in tension for about 5 seconds. Then relax for no more than 3 seconds. Do 5 more such contractions, relaxations. During training, you do not need to hold your breath. It should be smooth and calm.

Describe the above exercise in a day. But at the same time, try to gradually increase the number of approaches. On an active day, it is recommended to do two such exercises. Why is Kegel exercises for men not recommended more often? Any muscle after exercise requires time to recover, and the lumbar-coccygeal is no exception. Excessive activity should alternate with periods of rest, only with this condition can improve the work of the muscle.

There will come a time when you can exercise without concentration for 5 minutes. Your breathing will not be constantly straying. Such training will become familiar to you.

After this Kegel exercises for men can be complicated. Increase the retention time of the musculocutaneous muscle to 10 seconds. The rest period can be 5 seconds. Begin the complication also from several approaches, gradually increasing the exercise time to 5 minutes.

After you get used to this version of the exercise, you can again increase the duration of tension and relaxation. But remember that you do not need to train with fanaticism, you need to know the extent in everything. You better complicate the exercise a little and feel comfortable doing it, than create extra difficulties for yourself in training.