It takes energy and a good physical condition to make love. Practicing physical activity reduces stress, refines the body, improves blood circulation and the cardiovascular system, and promotes a stable emotional state conducive to a session of galipettes. Here are 5 exercises that are sure to improve your performance at bed.
Sport and intercourse activity go hand in hand. Moreover, it is no coincidence that the intercourse act is called sport activity. Studies abound in this direction and it has been shown that physically active persons have a more intense and fulfilling libido than sedentary ones.
Here are 5 exercises to improve your performance at bed:
Cardio training for better endurance:
Cardiovascular training, in particular, is much sought after for its ability to improve physical endurance. And the greater the endurance to physical exertion, the longer the duration of the report and the better its quality.
What is the right rhythm? Cardio training 2 to 3 times a week, 30 minutes per session of brisk walking, cycling or running, to regain tone and improve your muscular and respiratory capacities. Sport in addition to boosting libido increases self-confidence and prepares the individual for a state of mind conducive to galipettes. But do not overdo it, so be careful not to fall into overtraining, too much sport becomes anaphrodisiac.
Exercises to strengthen the lower body and abdominals:
The lower-body muscles as well as those of the abdominal strap are very stressed during intercourse. This is why it is important to reinforce them for a better rendering during intercourse. Some exercises to help you:
The squat :
It is an exercise of a formidable efficiency to bend his buttocks, tone and refine the lower body.
To do it well, stand with your legs wide apart from your shoulders. Keeping your back straight, slowly bend your knees down to a 90 degree angle, thighs and floor in parallel, contracted glutes, then return to the starting position. Repeat 2 to 3 sets of 15 movements. For best results use dumbbells.
The Zercher Squat is a little more difficult than the normal squat because it requires strength and balance to maintain the bar at the level of his torso by performing the movement. This exercise is effective in strengthening the lower and upper body muscles, to be ready for more acrobatic positions, such as the one where the man raises the woman.
The bridge is effective for strengthening the buttocks and thighs. To achieve it, lie on your back, your upper body relaxed, feet slightly apart and legs bent. Lift the pelvis and lift the hips off the floor, contracting the buttocks and abdominals. Hold for two seconds and then go down.
The lumbar extensions to the bench target spinal lumbar muscles, gluteus maximus and hamstrings. This exercise also has the double merit of reducing the pain due to herniated discs.
The bicycle crunch is an exercise of flexion of the bust which targets the abdominals and makes work the obliques and the great rights.
Exercises to strengthen the upper body
As for the lower body, there are exercises designed for arms, shoulders, back and chest. The goal is to strengthen these muscle groups that are solicited in many positions, from the most classic (missionary, doggy style) to the most acrobatic!
It is a must to work the abdominal strap. The principle is to put on support on the forearms and the toes, the body well aligned, and the contracted belly. It takes longer and longer after each test.
The pumps :
Do we really need to present the pumps? This exercise solicits the muscles of the chest, arms and shoulders and helps to develop both strength and endurance.
Exercises to Strengthen Pelvic Floor Muscles
The perineum this catalyst of pleasure if misunderstood! The muscles of the pelvic floor, or perineum, support the bladder, the uterus and the rectum. The more muscular the perineum, the more pleasure is tenfold and the orgasm soars ...
Exercises in perineal gymnastics are required. The Kegel exercises help to tone up the muscles of the perineum and consist in stretching and contracting the latter, then releasing them.
Stretching for more flexibility and flexibility
Stretching is now considered a gymnastic exercise in its own right. Stretching strengthens the elasticity of muscles and tendons, helps relieve stress and promote joint lubrication, prevent chronic muscle pain and improve blood circulation.
Try simple stretching exercises by making sure to target all the muscles in the body. Do not forget to warm up before performing these exercises