What are the exercises to improve hardness and durability in men?

You can do sit-ups, push-ups, levator anal exercises, these can exercise the muscles of the pelvic floor, and you can increase the durability of men by insisting on exercising.

Stick to aerobic exercises, such as jogging, swimming, gymnastics, etc., which last more than 20 minutes, first greatly improve your physical fitness, and then supplement some skills in that area, and finally use the Super Bird Super Thick Set to assist.

Action 1: Kettlebell deadlift.

When doing this exercise, our preparation must be done well, just like the free throw, the previous preparation is very important.

Start by placing the kettlebell between your feet and in a straight line. After making your ankle bones and kettlebells in a straight line, don't relax your knees here, then move the center of gravity of your hips backwards while leaning your upper body forward, and then stretch out your hands and grab the kettlebell so that your calves are facing each other, perpendicular to the ground. The hips are higher than the knees, and the shoulders are higher than the hips, so that the cervical spine can be relaxed naturally, and then exhale to complete the deadlift.

Repeat the exercise like this, paying attention to the rhythm of your breathing. Exhale as you go up and inhale as you go down.

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Movement 2: Goblet squat.

Choose a lighter kettlebell, and when you start training, it doesn't matter if you have a lighter weight, there is no harm in doing so.

Hold the kettlebell tightly with both hands, adjust your stance, and raise the kettlebell so that your elbows are under your wrists and close to your body. Then stand with your feet slightly wider than your shoulders and your toes slightly outward, and during the squat, inhale through your nose and exhale as you get up. Keep the pace of the exercises and repeat them to do a few more.

If you can stick to it, you can not only exercise your four heads, but also your entire leg muscles. And your core strength, too, can be enhanced.

Basketball players are doing physical training, five movements to make you last longer!

Action 3: Kettlebell rowing.

The above two are, for the lower body, the strengthening effect is a good exercise, this action is a good choice for strengthening the upper body. Prepare for the same movement as a kettlebell deadlift, so that your feet are shoulder-width apart, your hips are pushed back, and your upper and lower body are vertical. Hold the kettlebell in one hand and clench your fist with the other, exhale as you pull the row, stop for a few seconds at the top, then lower and repeat several more times.

Basketball players are doing physical training, five movements to make you last longer!

Movement 4: Push-ups.

We need to keep our body in a straight position, inhale through our nose first, and lower our shoulder blades to tighten naturally. Then exhale as you push up.

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.

How strong are the muscles of the whole body? Running, climbing, moderate exercise activities, just stick to it every day!