Is it harmful for men to exercise PC muscles on the body?

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PC muscle training can be regarded as a normal muscle exercise. It's nothing more than contracting and relaxing, but it's different from the abs or biceps that you use and exercise regularly. The PC muscle is relatively small and has always been used passively and instinctively.

1. Methods of exercise:

The PC muscle is just a small group of muscles, and there are no more than three ways to exercise it.

Quickly close and release, about one second to close, one second to release.

Slow down and slow down, about five seconds to close, about five seconds to play.

Step retract, step put, each contraction and relaxation, divided into three or five phases, gradually contract or relax, each stage, can pause for half a second.

Scientific exercise must be put away, the brothers who do not grasp the strength and time can directly move to the G mobile app, directly plan the best exercise plan for you for you, simple and convenient, open the software to start directly.

The vast majority of people, as soon as they hear about the PC muscle, check it, and there are many people who say that the effect is okay, and they are immediately very excited, and even feel that they have grasped the life-saving straw. Immediately exercised, and after a fierce operation, there was an adverse reaction.

Therefore, when you first start exercising your PC muscles, you should start slowly and slowly on the road according to your own situation.

After the first week, according to your own situation, increase the dosage as appropriate, from three times a day, 5-10 minutes each time, and then gradually increase to three times a day, about 15 minutes each time. Also, it's a good idea to have a six-hour interval between each workout, one in the morning, one in the evening. In addition, I personally do not advocate practicing every day, and you can take a day off once in a while.

3. Possible adverse reactions and precautions.

Regarding PC muscles, some people say that there are adverse reactions, no matter what, safety always comes first, if there is any discomfort, stop immediately and stop exercising!

Overtraining in the early stages.

This is the most common adverse reaction, due to overtraining, resulting in temporary PC muscle fatigue, more insufficient strength, just like if you exercise arm strength, if the training volume is too large, the next day will be very sore, at this time, the arm strength will be much less than the level before the exercise. Excessive exercise of the PC muscle may cause frequent urination, weakness, etc., and it generally recovers in three to five days, but it is best not to overdo it.

Exercise by interrupting urination.

Use this method to find the PC muscle, instead of really interrupting your urination while urinating all the time! It's okay to interrupt urination once or twice, but if you use it for exercise, it's absolutely not. You should urinate before exercising, and you can't hold your urine in a state!

1. Run.

Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump day is divided into 3 groups in the morning, noon and evening. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day. It's a great way to build muscle and strength in your arms.

4. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space. It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.

Introducing the benefits of PC muscle exercise, PC muscle exercise is an effective exercise that everyone can do anytime, anywhere.