How to improve hardness and durability? How to exercise

Improving hardness and durability can be achieved through targeted exercise, lifestyle adjustments, and psychological regulation. The main methods include pelvic floor muscle training, aerobic exercise, dietary regulation, psychological stress reduction, and moderate abstinence.

1. Pelvic floor muscle training

Kegel exercises are an effective way to strengthen the pelvic floor muscle group. By repeatedly contracting and relaxing the muscles around the urethra, it can improve erection hardness and control ability. Specific movements include slow contractions and fast alternating training, and daily adherence can significantly improve local blood circulation and muscle endurance. Attempting to interrupt urine flow during urination can help locate the target muscle group, but avoid excessive reliance on this method to avoid affecting urination function.

2. Aerobic exercise

Aerobic exercises such as jogging and swimming can improve cardiovascular function and promote systemic blood flow, which is crucial for congestion of the corpus cavernosum of the penis. Maintaining a certain frequency of moderate intensity aerobic exercise every week can help reduce the risk of arteriosclerosis and indirectly improve erection quality. Be careful not to ride for long periods of time to avoid compressing the perineal area and affecting nerve sensitivity.

3. Dietary regulation

Increasing foods rich in arginine, such as nuts and deep-sea fish, can help promote nitric oxide synthesis and improve vasodilation function. Simultaneously supplementing zinc and vitamin E can regulate testosterone levels. Reduce high-fat diet and alcohol intake to avoid erectile dysfunction caused by endothelial damage.

4. Psychological stress reduction

Anxiety and stress can inhibit the neural transmission of sexual excitement, and relieve tension through meditation, deep breathing, and other methods. Adequate communication between partners can reduce performance anxiety and establish a positive interaction pattern. If necessary, seek professional psychological counseling to eliminate potential psychological erectile problems.

5. Moderate abstinence

Avoid excessive and frequent sexual activity or masturbation, and give nerve sensitivity recovery time. However, long-term abstinence may lead to prostate congestion, and it is recommended to maintain a regular and moderate frequency of ejaculation. Nighttime erection monitoring helps distinguish between physiological and psychological functional impairments.

It is recommended to intervene from multiple dimensions including exercise, nutrition, and psychology. In the initial stage, training logs can be recorded to observe the improvement effect. If erectile dysfunction or premature ejaculation persists, seek medical advice in time to eliminate basic diseases such as diabetes and hypertension. Avoid prolonged sitting and wearing tight pants in daily life, and choose breathable cotton underwear to maintain a suitable testicular temperature. Partner participation in training programs can improve compliance and accuracy in evaluating outcomes.