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HEALTH, LONGEVITY AND SEXUAL GRATIFICATION
These exercises consist of contraction and relaxation of these muscles, which are sometimes named Kegel muscles, referring to exercise.
The purpose of this is to restore muscle tone and muscle strength mentioned above in order to prevent or reduce pelvic problems.
Kegel exercises may also be beneficial in the treatment of urinary incontinence in both men and women. Kegel exercises are also known as pelvic floor exercises or simply Kegels.
Although it was Dr. Arnold Kegel who perfected and popularized these exercises, its practice was already known to the ancient Chinese Taoists. They developed exercises to improve health, longevity, sexual gratification and spiritual development.

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BENEFITS IN MEN
Men can use Kegel exercises to strengthen the pubic muscle.
In men, this exercise elevates the testicles, and also reinforces the cremaster muscle and the anal sphincter. While women may enhance the exercise offering isometric contraction resistance, for example, compressing an object like a sponge.

REASONS TO EXERCISE THE PUBIC MUSCLE
  • Improves blood circulation, skill and sensitivity during sexual intercourse;
  • Develops control over premature ejaculation will;
  • Increase in the volume and intensity of ejaculations;
  • Improves urination;
  • Increase sexual stamina;
  • Promotes the development and prostate health.
The benefits provided by a super-developed PC muscle go far beyond this short list. These exercises can cure impotence and all other sexual problems caused by a weak and underdeveloped PC muscle.

Who needs exercise the PC muscle?
All. Men, women, everyone will improve sexual ability and increase energy.
It is necessary at least 300 PC contractions per day. Some men need this exercise more than others.

Below, some of the sexual problems caused by a weak and underdeveloped PC muscle:
  • Impotence;
  • Early ejaculations;
  • Weak and transient erections;
  • Low volume and intensity of ejaculation;
  • Formation of cancer cells in the prostate.

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CONTROL AND SEXUAL STAMINA!
To find your PC muscle, stop the flow of urine during urination. The muscle you triggered is the PC.
Taoist ancients called this exercise "tightening the anus" for obvious reasons.
Start by about 20 PC contractions, concentrate fully on them. If your PC muscle is tired after these 20 contractions, this demonstrates how this muscle is fatigued.
After you do 20 or 30 contractions, tighten your PC muscle with a strong hold as much as possible. Despite being initially frustrating because of the lack of PC strength, within a few months of continuous exercise, you will be able to hold the urge to ejaculate simply by pressing your PC to the fullest until the urge pass. This characterizes control and sexual stamina!


WARMING UP: Start contracting in a controlled pace to complete 30 contractions. At the end of this series, rest 30 seconds. Apply 2 more sets, resting 30 seconds between each. When finished, you will have more control over your PC muscle due to increased blood flow.

PC CONTRACTIONS: Press and release again and again. Start with a series of 30 PC contractions and increase progressively until able to withstand a range of 100 or more contractions. The result will come soon.
Get used to do at least 300 PC contractions per day for the rest of your life. Over time you will notice the benefits.

LONG AND SLOW CONTRACTION: Warm up with a series of 30 PC contractions and then flex the strongest and deep you can. When you can not push deeper, hold where you are and count to 20. Rest for 30 seconds. Repeat 5 times. After about a month of daily PC exercises, you should be able to squeeze and hold for several minutes at a time.

GRADUALLY TIGHTEN AND LOOSEN THE PC: Start squeezing your PC muscle, hold, and tighten with a little more force, hold again, press and strong, and hold on tight now tighten as much as possible and hold with all your strength for 20 seconds; Now do the reverse process. Loosen, hold, release more, hold, release almost everything, hold, and finally release all. Repeat 5 times without rest.

PC SHAKING: Start pressing your PC slowly. So slowly that you should take 5 minutes to tighten it completely. At times you feel that you can not tighten, insist, do not stop!
Exceed the point that you think is your limit.
Keep pressing your PC until it starts to shake. Hold tightly at that moment and breathe slowly and deeply for 30 seconds. At the end of 30 seconds tighten your PC continuously striving to achieve further and possible background.
When burning is unbearable, release, then do 20 PC grips. Your PC muscle and you should be exhausted after a session of exercise. Do this exercise daily to complete your training. 

TIP
It is convenient and efficient to make the PC exercises at all times while driving, reading, eating, watching TV, etc.

Sit in a comfortable chair; sit back in a position where you will be quiet for 10 or 20 minutes.
Flex your PC and concentrate on contraction, hold for 10 seconds to warm up, and run a series of 50 PC grips.
After completing the 50 push ups, push your PC muscle to the maximum you can, allowing no slack. Continue to press and hold for 20 seconds. Do not stretch the muscle up to finish 20 seconds.
Without pause, do 100 PC Clamps, flexing and stretching in 2 second intervals. Insist! Continue with the ups and strains of your PC to complete the 100 grips.

CONTRACTION OF BUTTOCKS
As we keep a sexual relation, 90% of the driving force comes from the gluts. The following exercise will strengthen, define and shape the buttocks.

First, stand with your feet forward and separated. Flex and distend the muscles of the buttocks, as hard as you can. Hold for 10 seconds and release. Repeat this process five times to warm up. After this warming, you should feel some burning in your buttocks.

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Then lie down on the floor with your back turned down. Place your hands at your sides. Flex your buttocks as possible and hold for 30 seconds. At the end of 30 seconds, release, and quickly flex your buttocks again and again until you feel totally exhausted to the point of no longer able to flex them.

At this point you should feel a full burn in your glutes. This is exactly what we are trying to achieve. Rest for 30 seconds and repeat 5 more times. After that, you will certainly feel that your buttocks are totally tired!
Bend your strongest buttocks as you can and keep holding for a minute that bending, regardless of stress and difficulty you will have to keep it flexed. After that minute, without resting, contract the buttocks multiple times for 1 minute.

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If you can, repeat the process described in the previous paragraph, from the beginning, holding flexion for 1 minute and then contracting for 1 minute without interruption. You should do 4 sets.
The more you do this exercise, the faster the results will come. Within one month, you will be doing this exercise 3 times more than you can do it today.
Do this exercise for 1 month to feel able to start the advanced buttocks contraction session.
ADVANCED BUTTOCK CONTRACTION
Lie on your back, flex and distend the gluts 100 times to warm up, activating and directing blood flow to the buttocks.
Now, contract your buttocks the strongest possible and hold for 10 seconds, distend and flex again for 10 seconds. Do this 10 times and rest for 1 minute. After that, continually flex for 2 minutes without stopping. Do not stop when you feel it to get difficult. Focus and continue. After 2 minutes, 1 minute rest. Repeat 2 more times for a total of 3 series.

After the last series, tighten the buttocks and strongly hold for 3 continuous minutes. Rest for 30 seconds and repeat twice totaling 3 series.
Do this at least 4 times a week and within 6 weeks your buttocks will turn firm and hard.
Carry On. Before you know it you will be with a great sexual performance. The strengthening and development of the gluts are result of this exercise.
It is also absolutely essential for a good sexual performance, a balanced diet, rich in vitamins and minerals.

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