Improve Sexual Stamina

如何提高性耐力

Everyone wants to be a better lover. For many, especially men, inability to offer one's partner a lasting sexual experience is a source of concern and even stress. However avoiding premature ejaculation in men and lack of sexual stamina in either partner can be easy with the right set of bedroom techniques and lifestyle changes. Here are some steps to help boost your bedroom game and ensure satisfaction for both you and your partner.

For the best sex it's important to have excellent cardiovascular fitness, strong and mobile hips, core strength and body control, and of course specific endurance in the muscles of the pelvic floor.

Cardiovascular fitness enables you to sustain sex both for long periods of time and for short but taxing sessions. Vascular fitness in general is important for blood flow to the genitals in both sexes, having the potential to increase the hardness and frequency of erections in men and the efficiency of vaginal lubrication as well as the facility of orgasm in women.Declining quality of erection in men can, in fact, be a marker for vascular dysfunction, whereas exercise, and aerobic exercise in particular, has been linked to improvements in erectile function (and reductions in rates of erectile dysfunction), endothelial cell function, and production of vascular nitric oxide - the best sex will be difficult to achieve without cardio.

The sexual importance of hip strength, mobility and endurance is similarly not hard to understand. Good hip mobility will allow you to enter into a wider array of sexual positions (kama sutra look out!), and silly as it sounds, reduce the risk of injury. With immobile hips, your body is likely to use the lumbar spine to compensate for a lack of motion in the hips. This is problematic for a number of reasons: the spinal flexors and extensors are much weaker, and repeated lumbar rotation and end-range flexion and extension imposes a non-trivial risk to the intervertebral discs as well as the facet joints of the vertebrae. It is much better to achieve range of motion and power in the far stronger hips.

While the importance of core strength and stability varies based on position, it is generally necessary for transmitting force from the upper body to the lower body . For our purposes here, think embracing your partner above while moving your hips below. A strong core with and stamina will also help you keep your balance and sustain movement in certain positions, e.g. when picking up, or being picked up by a partner, or being in the top position.