|Sumocor||Дата: Вторник, 01.10.2019, 22:54:08 | Сообщение # 1|
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Lifestyle factors and premature ejaculation
Premature ejaculation is one of the main reasons for consultation in the sexology clinic, and we know that it affects between 20 and 30 percent of the male population. That is why it is an issue that we already discuss and will continue to address in this sexual health blog. Its causes have been studied, and sometimes simplified or reduced to performance anxiety, bad masturbation habits or even conscious or unconscious resentment towards women. However, from science they are still looking for other explanations that allow us to find more effective solutions.
Within the different factors that are being studied, those related to the patient's lifestyle appear in this scene. We found a scientific article published in 2016 in the Journal of Sexual Medicine, one of our main sources of studies and reference for sexologists worldwide. Its title is Lifestyle factors and premature ejaculation: are physical exercise, alcohol consumption and body mass index associated with premature ejaculation and comorbid problems with erection? In it, and as the name suggests, the relationship between these three key lifestyle factors and the most frequent male sexual dysfunctions is sought: premature ejaculation, and erectile dysfunction associated with it.
From a methodological point of view, the study is simple: two samples were taken from Finnish men, one of the groups consisting of the general male population, and the other by men who were diagnosed with premature ejaculation. In this case, patients who were being treated with antidepressants or any other medication that altered their ejaculation times were excluded. They applied several self-administered tests that evaluated their sexual function and their lifestyle habits: Multiple Indicators of Premature Ejaculation, International Index of Erectile Function-5, Identification Test for Alcohol Consumption Disorders and Exercise Questionnaire in Free Time Godin The body mass index was calculated through each patient's report on their weight and height. These are the conclusions:
The most obvious and prominent observation is that the individuals in the group diagnosed with premature ejaculation were less inclined to exercise, in relation to the general population group.
In older men, the relationship between sedentary lifestyle and sexual dysfunction was most notable.
One possible explanation for this association is that physical exercise reduces anxiety and improves self-esteem. Considering that patients with premature ejaculation and erectile dysfunction commonly have low self-esteem and high performance anxiety, the results of the study have their logic. Physical exercise also modulates serotonergic neurotransmission, related to the ejaculation reflex.
Although different studies consider that alcohol and overweight are risk factors for male sexual dysfunction (in particular erectile dysfunction), no significant differences were found in the body mass index or alcohol consumption between the groups.
It is then necessary to conduct studies in other cultures and with a larger sample of participants, to corroborate the relationship between the practice of physical exercise and the improvement of symptoms of premature ejaculation. This way we can include the monitored physical activity in the treatment plan and incorporate the sports doctor as part of the multidisciplinary team.
Drafted for Boston Medical Group by Ezequiel LГіpez Peralta.
Psychologist. Master in Clinical Sexology and Couples Therapy.
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|Sumocor||Дата: Пятница, 04.10.2019, 10:35:50 | Сообщение # 2|
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п»їTips to properly train the abdomen
If you are working to put the body in shape, without a doubt one of the parts of you that you surely do not forget is the abdomen, so, if you often do exercises for this area, we give you some tips to properly train the abdomen.
What exercises to perform to work the abdomen
If what you want is to say goodbye to the belly, then, you should not only kill yourself by doing abdominal crunches, but aerobic exercises are a great help to get rid of the fat that surrounds the muscles of the central area and causes the bulging belly.
So, to work the abdomen and get visible muscles, it is not only important to tone the muscles by performing specific exercises for the abdomen, but also, to walk briskly, swim, run, jump rope, pedal or use the elliptical or collective classes aerobics to burn calories and fat.
Of course, regarding specific exercises for the abdomen, it is advisable to vary them to fully work the abdominal muscles, passing through the obliques and the rectus abdominis.
Also, if you want to eliminate the belly and get a less prominent abdomen, it is helpful to compensate for abdominal work with back work, since an imbalance between these can affect the posture and a bad posture makes you more likely to have a belly.
In addition, for abdominal work to be effective, as any muscle needs to be supplemented with rest, so it is best not to work the abdominals daily and progress in intensity as well as in quantity gradually.
Of course, like any physical work, it needs to be complemented with a good diet, so to take into account, some of the nutritional keys to mark abs include moderating the fats and calories of the diet, including enough fiber and micronutrients derived from fruits and vegetables, avoid excess alcohol as well as sugars derived from sweets and sweets in general.
We must not forget that, like any other muscle in the body, to properly train the abdomen, not only is a good, fractional and constant plan necessary to progress, but this plan of exercises and activities for the abdomen must include stretching, as the abdominals They also stretch.
Tips to work the abdomen correctly
There are many abdominal exercises and others that involve the central area of вЂ‹вЂ‹the body, but in general, we must keep the following tips in mind:
Breathe properly inspiring before contracting the abdomen and exhaling during the contraction itself, for example, in the trunk elevation on the ground, we inspire while the torso is down and exhale during the contraction, when the trunk rises upwards.
We should never pull the neck when doing sit-ups, and to ensure this, it is important that in abdominal exercises there is always a space between the chin and the chest about the size of a hand fist. Thus, we do not strain the neck but the work is done by the muscles of the abdomen
Unlike other exercises, in the case of the abdominals, the back must be rounded to be able to request the required muscles and not overload the spine
The back should not be arched accentuating the lumbar curve, but instead should be rounded to concentrate the work on the abdomen
For a better posture when working the abdomen, the hands placed behind the head should be placed apart, on the neck and towards the sides of the head, so as not to be able to pull the head when performing a trunk elevation.
The elbows should not be directed forward when we place the hands behind the head, but should be sideways and apart, this will help not to force the head and neck when performing abdominals.
If you work the abdomen, do it without impulse, slowly and without balancing, to specifically request abdominal contraction and not mobilize with the help of the whole body
Rest your abdominal muscles and stretch after work for better recovery and better results
With these tips we can properly train the abdomen and eliminate the belly that bothers us so much and that we want so little.
To get the body in shape and get iron abs, not only abdominal exercises should be performed. But by working specifically with them, try to do it correctly to get better results.
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