How to Perform Kegel Exercises For Men and What The Benefits?

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Kegel Exercises For Men, What The Benefits? (foto by: Google)
Kegel gymnastics is an exercises that aims to train the muscles of the pelvic floor. Muscles of the pelvic floor itself is a set of muscles located in your pelvic floor and supporting the functioning of various organs; as the uterus (in women), bladder and digestive tract (rectum). Over time, the muscles of the pelvic floor can stretch, weakening, and loss of muscle tone (voltage). Therefore, it is important to train your pelvic floor muscle strength.

Benefits of Kegel gymnastics first is fixing the incontinence of urine. Urine incontinence is the inability to resist urine out (known as lay incontinent). It is often felt when coughing, sneezing, or lifting heavy loads. Doing Kegel exercises regularly will increase the tonus and strength of the pelvic floor muscles, which improves the urine incontinence complaints.

In addition to the urine, urinary incontinence can also occur alvi (anal incontinence) is causing the disposal of less stool can be controlled. Kegel gymnastics ever useful for this case. Pelvic floor muscles in the anus area are strong will fix the tone and strength of the sphincter ani muscle fibers group — shaped like a ring serves to close the line or natural opening at the anus — so help control time of defecation.

Kegel exercises regularly will help smooth blood circulation in the pelvic area, so good for prostate health. In addition, a smooth blood flow and oxygenation are good and reach out to the muscles and tissues can help the process of erection. For those of you who have erectile disorders, it is recommended to do a Kegel.

In the case of premature ejaculation, routinely do Kegel exercisers can help the pelvic floor muscle contractions when approaching a climax, so delaying ejaculation. In addition, Kegel exercisers also helps the orgasm becomes more powerful as well as increasing the strength of ejaculation. In fact, men who regularly do Kegel gymnastics is believed to be able to experience multiple orgasm.

Curious to feel the benefits of Kegel exercises? Here's how to do it:
  • Specify the location of the pelvic floor muscles that you will rehearse. There are several ways of doing this, as it tried to stop the steady stream of urine when urinary (if you manage to hold it, then you've mengontraksikan the right muscles). The other way is to imagine You're trying to resist the wind.
  • After determining Your muscle training, it's time doing gymnastics. Kontraksikan (pinch) the pelvic floor muscles, and hold it for 5 seconds, after which relaksasikan muscles of your pelvic floor. This is called a Kegel exercise.
  • Do Kegel exercises every time 10-20 of the session, a total of 3-4 times in a day.
  • While doing the Kegel, there are several things to be aware of. Avoid straining, don't hold your breath (while clamping a muscle, imagine you are pulling muscles up, don't be driven by straining). Avoid also contract the muscles in the abdomen, buttocks, and thighs. And Lastly, don't forget to relax the muscles after each time the contractions.
For those who have never done a Kegel exercisers, start by practicing as much as once a day. If it is normal, increase the duration and frequency of gymnastics gradually. Because gymnastics is so simple, you can do it anytime and anywhere, even when you are activity. Good luck!


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Peternakan dan Herbal Updated at: 06:05
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