Do PC muscle exercises actually work?

1. Levator ani method: Specifically, it is to inhale the levator anus and hold it for a few seconds, do 30 times per group, every few seconds, do 5 groups a day, according to the personal situation, after a week, the time of each levator ani will be slightly extended, the time can also be extended, and the time can be extended after a month.

2. Control interrupted urination: Just like self-control interrupted urination, gradually tighten the PC muscle for 5 seconds, and then, relax the PC muscle for 5 seconds, so that a set exercise is completed. When practicing, from.

Start with 10 sets and gradually increase to 50 sets, which is called 1 round. It is recommended to practice 2-3 rounds a day, i.e. 100-150 tightening-relaxation.

PC muscle exercises can be done at any time, because that's just tightening-relaxing, muscles that are invisible to others, in the car, while waiting for **, can be practiced. It is recommended to increase the number of sets of exercises by weeks. For example, start with 10

After a week, it increased to 20 sets per round, and after 4 weeks, it increased to 50 sets per round. When it reaches 50

After a round, it's important to establish a regular routine.

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

Exercising the PC muscles can prolong the time.

Exercising PC muscles can make a person last longer, so how to exercise it:

I study bodybuilding, and the following is my personal understanding of the answers to your questions, I hope it will help you.

1. Levator ani. Even if you shrink and put it down like urine, you can exercise the muscles inside. --PC muscle 2, sit-ups are helpful, but scientific research has proved that people with strong lower abdomen have stronger PC muscle control ability, so it is recommended that the landlord focus on training the lower abdomen.

You can use: Lying on your back and raising your knees, a classic movement.

3. The strength of the waist muscles will affect the endurance of the muscles. So you can use: goat push-up, barbell deadlift, two movements.

4. It is said that strength athletes will drop the strength of their thighs after a one-time activity, so the training of leg muscles should be strengthened: barbell deadlift, barbell squat with large weights.

It varies from person to person, some people have a good effect because they have a sports foundation, and the effect is not obvious without a foundation.

I've practiced it before, but it doesn't help, it may depend on the person.

When I was a child, I was not sensible, and I began to have the habit of using my hands in the sixth grade of primary school, and at first I came quietly, worried about being known by my family, so it usually took two or three minutes to finish my hands. I met the female ticket in college, and I ended up with her for the first few moves, and I also knew that it was the result of bad habits at a young age. After that, combine an article (bye"Bye"speed"Male) do as it is, now a few minutes is not difficult, and the difference between a girlfriend who picks thorns everywhere to is obedient to you is really big.

So let me tell you a little bit about the knowledge in this article.

The body is the foundation, run for at least half an hour a day (you can start with ten minutes, and slowly increase). Concentrate on work and study, or stick to it, three or four days a week.