Discussion in 'JF Doctor' started by stevoh, Aug 24, 2012.
mazoezi ya kegeli
Controlling ejaculation is a huge issue for many
men, one that they are often too embarrassed to
bring up. How do I control myself? How can I last
longer, be firmer and do better? The answer is
working out your pubococcygeus muscles (PC)
muscles, by doing Kegel exercises for men.
PC muscles control the flow of semen and urine,
the firmness of your penis during erection and the
shooting power of your ejaculation. They are
important, and if kept very strong, will see you into
your golden years with a fantastical hard on. The
great thing about Kegel exercises for men is that
you can do them anywhere, anytime -- and
nobody will know the difference.
You will be able to have better sex by being able
to better control your orgasms and ejaculations,
and last for longer, plus you may get the added
kudos of being able to hold up a wet towel with
your erection if you practice these Kegel exercises for men
mbona haijielezi yanafanyikaje haya mazoez mi naona ni maelezo ya wanawake tu. Kama unajua tueleze tuelewe
How Can Men Do Kegel Exercises?
Kegels are easy to do, once you know
which muscles to target. One of the
easiest ways to locate your muscles is
during urination. Here's how: Halfway through urination, try to stop
or slow down the flow of urine.
Don't tense the muscles in your
buttocks, legs, or abdomen, and don't
hold your breath.
When you can slow or stop the flow of urine, you've successfully located these
muscles. Some men find these muscles by
imagining that they are trying to stop the
passage of gas. Squeezing these muscles
gives a pulling sensation; these are the
right muscles for pelvic exercises. It's
important not to contract other muscles. Some men need biofeedback to help
them target the right muscles. To do Kegel exercises for men: Contract these muscles for a slow count
Release the muscles to a slow count of
Repeat 10 times.
Do a set of 10 Kegels daily, three times a day. When you're first starting, it may be
easier to do Kegel exercises lying down,
so your muscles aren't fighting against
gravity. It may also be easier to contract
the muscles for just two or three seconds
at first. After a few weeks, increase the time
until eventually you're contracting the
muscles for a slow five or 10 seconds, and
do the exercises standing up. That puts
more weight on the muscles, boosting
your workout and improving your control. Remember not to tense your buttock,
legs, or stomach muscles while you're
jaman me lugha nimeshindwa kuelewa yaan kiaje hyo, linaonekana zoez ni zur na litanisaidia