Hip and leg strength training 4 exercises to enhance sexual performance

 Although the legs and buttocks are difficult to train, you must never give up training on the hips and legs, because it is the basis for a strong body, and people decline first. This is an unchangeable fact. Fitness does not retreat. After all, I regret the effective training of hips and legs, which will bring many benefits to the body in the future, which can effectively delay the aging of the legs.

Of course, buttocks training also has many benefits at the moment. It can effectively enhance your sexual ability, shrink buttocks fat and make the buttocks stronger and full of sexual desire. If you want to improve your sexual function, then quickly train the strength of the buttocks and legs. , Let yourself be full of sexy and strong charm.

The 4 fitness exercises recommended today are specifically for hip and leg training, which can very quickly and effectively enhance the strength of the hip and leg.

Do 3-4 sets of each exercise, with different weights/numbers. Rest 60-90 seconds between sets and 90-120 seconds between exercises.

Action 1: Use the EZ bar/straight bar to do the deadlift, do 4 sets, the weight used gradually increases, the medium weight is completed, and each set is done 15-12 times.

Action 2: Use the leg curl equipment to do hip pushes, do 4 sets, the weight used gradually increases, the larger weight is completed, and each set is done 10-8 times.

Super decrement group completed---Action 3 uses fixed equipment to do leg curls (the action can also stimulate the buttocks very well, pay attention to the hips), do 3 groups, the super decrement group, and reduce the weight without rest after completing 10 heavyweights The weight is enough to complete enough to make 1 set.

Action 4: Use the Smith machine to raise the leg from one side, do 4 sets, complete with medium weight, and gradually increase the weight used, each set (each side) 12-10 times.

Strength training for men

1. Turn body strength training

If you like doing the most fashionable exercises right now, maybe you will choose sit-ups. This exercise can indeed train those abdominal muscles, but what use is it? Outside the gym, bending forward is the more common way of movement. Due to gravity, the waist muscles are more stressed than the abdominal muscles. This action of turning may be the most obvious when playing golf, but in wrestling, or when you are trying to pull or move a heavy object, the waist rotation can release a lot of power.

The muscle responsible for turning is the external oblique muscle, which can be stronger than you can imagine. If it is not for the presence of the rectus abdominis on the front of the body, the external oblique muscles may tear your body when you are careless. Perhaps one of the important functions of the rectus abdominis is to balance the strength from the external oblique muscles.

Classic exercise method: weight-bearing exercise ball sit-ups. Grasp a barbell of a suitable size with both hands and hold it in front of your chest. Separate your legs so that your neck, torso and thighs are in a straight line and parallel to the ground, and then begin to contract your abdominal muscles. The purpose of this exercise is to strengthen the strength of the rectus abdominis muscles, and to eliminate excessive force during normal rotation.

Other exercises: Rotating the rally. First, stand on the right side of the high-position rally, hold the rally handle, turn to the right as much as possible, and then return to the starting position. Repeat this, and do it on the other side after the target number of times.

2. Squat strength training

If you know how important the development and strength of the lower limbs are to our ancestors, then you will have a correct understanding of the lower limb exercises in fitness, and you will know: from the large quadriceps to the hip muscles, Small muscles such as the inner thigh and calf are important.

Classic exercise method: Place the barbell on the chest level of the squat rack and stand facing the barbell. Hold the barbell with both hands, the grip slightly wider than the shoulders, lift the barbell, and move back a certain distance from the squat rack. Stand with your feet shoulder-width apart and your back straight, and slowly squat until your thighs are parallel to the ground. Then stand up straight, but don't lock your knees.

Other exercises: Although no exercise can match squats in terms of effectiveness and comprehensiveness, you can use dumbbells instead of barbells to do squats, so you can use a smaller weight to achieve more reps.

3. Lunge squat strength training

Squats and deadlifts are trained by applying symmetrical and parallel legs, but in practice there are many situations where lunge squats are required. Lunge squats are very different from squats. Lunge squats use more hip flexors, because sedentary people can easily compress this muscle and cause physical discomfort. Lunge squats can force the exercise of the gluteal flexors, increasing the flexibility and strength of this muscle.

Classic practice method: Stand with your feet hip-width apart and take a big step forward with your left foot until your knees are bent at 90 degrees and your thighs are parallel to the ground. Keep your back straight during the movement. Then get up with the left leg and return to the starting position, and then change the right leg to do this movement.

Other exercises: go up the stairs. Use a knee-high or stable training bench to go up and down the steps repeatedly, alternately on both sides. Do the target number of times.

4. Deadlift strength training

Lifting heavy objects from the ground is a very basic and commonly used action. The most obvious benefit of practicing deadlift is that you will learn how to use the correct posture to pull heavy objects to avoid injury.

Classic practice method: Place a lighter barbell flat on the floor, facing the barbell, with your feet shoulder-width apart, and the barbell bar directly above your toes. Bend your knees. Hold the bar with both hands forwards and backwards (the palm of one hand is forward, the palm of the hand is backward), and the knees are sandwiched between the arms. Keep your head and back straight, and while getting up slowly, keep the barbell close to your body. Stand up straight (knees are not locked) and stop for a while, then slowly lower the barbell to the ground.

Other exercises: Good morning leaning over exercises. This action is a partial synthesis of the two actions of deadlift and lunge. You have to climb the steps first. Then bend forward as much as possible. Repeat this, and do the target number of times.