Hướng dẫn tập bài tập Kegel cho nam giới

bài tập kegel nam giới 2

Hướng dẫn tập bài tập Kegel cho nam giới

Kiểm soát được sự xuất tinh và kéo dài thời gian “yêu” là điều mà mọi nam giới đều mong muốn. Với bài tập Kegel cho nam giới, phái mạnh có thể yên tâm sẽ không còn chuyện xuất tinh sớm, dương vật không đủ cương … và tạo khoái cảm cho cả hai người khi “yêu”. Bài tập Kegel là các bài tập luyện vùng cơ kéo dài từ xương mu đến xương cụt ( gọi tắt là PC – pubococcygeus muscle ), với nhiều tác dụng hữu hiệu nhất, giúp các phái mạnh tự tin hơn về chuyện phòng the. Dưới đây là bài hướng dẫn tập bài tập Kegel cho nam giới.

 

Hướng dẫn tập bài tập Kegel cho nam giới:

Xác định cơ PC:

Xác định cơ PC bằng cách ngừng tiểu khi đang tiểu giữa chứng, lúc đó bạn dễ dàng cảm nhận được sự vận động co thắt của cơ PC làm cản lại việc tiểu tiện. Bạn có thể đặt ngón tay vào lỗ hậu môn, khi chạm đúng cơ PC thì hậu môn sẽ co lại.

bài tập kegel nam giới 1
xác định cơ PC

Lợi ích của bài tập Kegel:

  • Dương vật cương cứng, dễ dàng xâm nhập và đạt khoái cảm cho cả hai bên khi “yêu”.
  • Kiểm soát được việc xuất tinh và kéo dài thời gian “yêu”, giảm và phòng tránh việc xuất tinh sớm.
  • “Cậu nhỏ” sẽ luôn cảm thấy khỏe khoắn và thích thú sẵn sàng cho mọi cuộc “yêu”.

Hướng dẫn tập Kegel:

bài tập kegel nam giới 2
bài tập kegel nam giới
  1. Bài tập 1:
    – Giữ chặt rồi thả cơ PC ra, thực hiện trong vòng 10 giây. Làm đi làm lại 3 lần như thế, giữa mỗi lần nghỉ 10 giây.
    – Giữ chặt rồi thả cơ PC ra trong vòng 5 giây. Làm đi làm lại 5 lần. Giữa mỗi lần nghỉ 5 giây.
    – Giữ chặt và thả cơ PC ra trong vòng 30 giây. Làm đi làm lại 3 lần. Giữa mỗi lần nghỉ 30 giây.
  2. Bài tập 2:
    – Siết chặt và giữ cơ PC trong 5 giây. Làm đi làm lại 10 lần. Thả ra rồi làm lại.
    – Nhanh chóng giữ chặt rồi thả cơ PC ra 10 lần. Làm đi làm lại 3 lần.
    – Giữ rồi thả cơ PC trong khi đếm từ 1 đến 10. Tốc độ nhanh chậm tuỳ ý.
    – Siết chặt cơ PC và giữ như thế càng lâu càng tốt. Tốt nhất là giữ được trong vòng 2 phút.
    – Tập bài tập này trong vòng 1 tuần sẽ cảm thấy “cậu nhỏ” thật khỏe mạnh, sung mãn.
  3. Bài tập 3:
    – Giữ chặt và thả cơ PC ra liên tục trong khoảng 30 lần.
    – Giữ chặt cơ PC đến mức có thể. Giữ trong vòng 20 giây. Lặp đi lặp lại 5 lần. Giữa mỗi lần nghỉ 30 giây.
  4. Bài tập 4:
    – Giữ chặt và thả cơ PC 2 phút mỗi ngày. Làm đi làm lại với số lượng tuỳ ý.

Các bài tập Kegel từ bài tập 1-4 phải được tập luyện từ từ dần dần từ đơn giản tới phức tạp để “cậu nhỏ” có thể cảm thấy khỏe mạnh, dẻo dai và bài tập Kegel sẽ cho bạn thấy hiệu quả cao nhất. Chúc các bạn vui vẻ với bài hướng dẫn tập bài tập Kegel cho nam giới này.

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