Four fitness exercises for men to enhance their virility

　　There are too many ways for men to enhance their virility. Many people take medicines. However, we all know that medicines are three-thirds poisonous. Therefore, friends should be reminded that Western medicines are more toxic than traditional Chinese medicines, but exercise is the most healthy Yes, the editor below will introduce you to some aphrodisiac fitness exercises, you might as well give them a try.

　　aphrodisiac exercise

　　1. Shoulder exercises

　　Because turning and rolling on the bed requires flexibility in the upper, lower, and left sides of the shoulders. And shoulder exercises can not only increase the strength of your shoulders (weightlifting and pull-ups can do this), but also increase flexibility.

　　1. Straighten your arms forward, grab your left wrist with your right hand, stretch your arms above your head, and push back slightly until you feel a slight tension in your armpits. Hold this position for 5 counts, then relax your arms and repeat this movement one or two more times.

　　2. Lie on your back on the ball, with the ball under your upper back. Lower your hips to two or three inches above the floor. At the starting point, bring the dumbbells to shoulder height. Push the dumbbell straight up. Remember to keep your hands facing your elbows during the push up. At the top, the dumbbell is facing your chest. Return to starting point and repeat. Do 2 sets of 2-15 reps.

　　2. Breathing exercises

　　1. The feet should be parallel, the distance between the feet should be shoulder width, look straight ahead, the arms should droop naturally, the two palms should be attached to the seam of the trousers, and the fingers should be spread naturally. Lift your heels and breathe 9 times in a row.

　　2. Place your heels on the ground, inhale, slowly bend your knees and squat down, gradually turn the backs of your hands forward, with the tiger's mouth facing your ankles. When your hands are close to the ground, use a little force to make a fist (with the intention of grabbing something), and take in enough breath.

　　3. Hold your breath, gradually stand up, lower your hands, and gradually clench your fists.

　　4. Exhale, stand upright, twist your arms outwards, fists forward, squeeze the soft ribs from both sides with your elbows, and at the same time lift your body and heels, lift your anus, and breathe.

　　5. Relax your whole body and breathe naturally. When exhaling, make anal contraction movement, and when inhaling, relax, repeat about 30 times.

　　3. Abdominal exercises

　　The abdominal muscles are one of the most important muscles for men during sex. The most commonly used sit-ups strengthen the abdominal muscles.

　　1. Stand upright, with your feet shoulder-width apart and your knees slightly bent. Place the ball in front of your body at ear level. Perform a full squat. Then stand up quickly, straighten your legs, and push up with your hands at the same time. Always keep your wrists facing your elbows and move your arms parallel to your body. Return to starting point and repeat. 2 sets of 20 reps.

　　2. Lie on your back, bend your knees, cross your arms in front of your chest or fasten them behind your neck for support, and slowly raise your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for three counts, then relax and repeat as many times as is comfortable for you. Slowly increase the number of times according to personal practice conditions.

　　3. Sit on the fitness ball with your feet close to the ground. Walk your feet forward and let the ball roll under your body, reaching the lower and mid-back areas. Raise your hips slightly so that your torso and thighs are parallel to the floor. Cross your hands in front of your chest. The head should be kept neutral and there should be some space between the chin and chest. Use your chin and chest to guide your upper body upward, contract your abdominal muscles, raise your shoulders, and return to the starting point. Remember to keep your head and back natural. Both hyperextension and flexion can lead to injury. Do 3 sets of 20 reps.

　　4. Groin exercises

　　1. Sit on the floor, put your feet together, bend your legs, spread your knees, and put your elbows between your knees to reach your ankles. Then hold both ankles and touch the soles of the two feet, bend the body slightly forward, and at the same time press the two knees with both elbows, and slowly press the two knees toward the floor.

　　When you feel a stretch in your groin, stop and hold this position for a few seconds. Relax and repeat this movement 2 to 3 more times. When doing this, make sure your movements are very gentle.

　　2. Sit cross-legged, tilt your body slightly forward, and stretch your arms as far forward as possible. When you feel a stretch in your groin, gently bend one or two more times. Relax for a while and repeat the above actions 2 or 3 times.