Ten steel principles for macho fitness

1. Sexual harmony tips

　　For sexual harmony, important parts in activities from top to bottom include: shoulders (for better embrace), abdomen, hips and groin (the main area of ​​sexual activity).

　　(1). Shoulders

　　This set of actions is not just to increase the strength of the shoulders (weight lifting and pull-ups can do this), but also to increase flexibility. Flip and rolling on the bed requires flexibility of the shoulders up, down, left and right. To achieve the best effect, straighten your arms forward, grab your left wrist with your right hand, then stretch your arms above your head, and apply a little force backward until you feel a slight pull in the armpit. Maintain this position Count 5 times, then relax your arms, and repeat this action one or two times.

　　(2). Abdomen

　　The muscles in the abdomen may be the most important muscles when having sex. The most commonly used sit-ups can strengthen the abdominal muscles. Lying on your back, bend your knees, crossing your arms to your chest or clasp them tightly behind your neck as support, slowly lift your head and shoulders, so that your shoulders are 4 inches away from the ground. Keep this posture for 3 times, then relax and repeat this action, the number of times is limited to your personal comfort. Slowly increase the number of times according to your personal practice.

　　(3). Hip and groin

　　The key point of this part of the exercise is flexibility, not strength. The following two exercises help to achieve this.

　　The first exercise. Sitting on the floor, with your feet together, bent your legs, spread your knees, place your elbows between your knees to reach the ankle joint. Then hold your ankles, and make your soles touch each other, bend forward slightly, and press your knees slowly to the floor with your elbows. When you feel your groin stretching, stop and maintain this posture for a few seconds. Relax and repeat this action 2 to 3 times. When doing this exercise, make sure that the movement is very soft.

　　The second exercise. Sit cross-legged, lean your body slightly forward, and stretch your arms as far as possible. When you feel your groin stretching When pulling, gently bend your body for one or two more times. Relax for a while, and repeat the above movements 2 or 3 times.

　　　Concentration is really important. Many people do not focus their minds on what they want to exercise or what they should do, but instead use force to the wrong muscles. For example, if you want to practice your chest muscles, you will be distracted and train your triceps, and eventually become Popeye's style with small chests but too big arms. It looks very funny. Only by focusing on the right movements can you not cause sports damage due to wrong posture. If you fail to exercise, you will hurt your body. It is really unfair.

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