A Specialized Exercise Prescription for Reversing Aging and Analysis of Low Libido: Abdominal Crunch Techniques and Multidimensional Psychological Factors [i]

Strength training can stimulate the secretion of male hormones; while aerobic training can also effectively improve the gradually declining libido of middle-aged men in a short period of time [i]. Since male erectile dysfunction is related to blood circulation, improving cardiopulmonary function through exercise can also effectively improve symptoms [i]. Let's delay male "sexual aging" through the following exercises [i]. 1. Leg squats to promote testosterone secretion: Leg squat training can improve thigh muscle strength and enhance blood circulation in the lower limbs [i]. Method: Seated leg press, the exerciser sits on the leg press machine, tucks in the abdomen and straightens the chest, with both feet flat on the footplate slightly wider than shoulder-width, and slowly lowers down to ensure that the toes and knees are parallel [i]. You can also do body squats: with your legs shoulder-width apart, squat down until your thighs are parallel to the ground, do 4 sets of 20 repetitions each [i]. 2. Waist and abdomen training to enhance strength and optimize sexual life: Hanging leg raises, hold the machine with both hands, bend your knees and pull your lower legs up as high as possible, crunch your abdomen and lift to the highest point, exhale when lifting your knees and inhale when returning to the starting position [i]. Supine crunches: Lie supine on a mat with legs bent, and move your chest up and forward to the highest point [i]. Note that this exercise should not be done on a bed, as the soft mattress can damage the lumbar spine over time [i]. 3. Lower back exercises to improve the quality of sexual activity: Hyperextension: Place your feet on the footplates of the machine and lie prone on the top of the machine. Slowly bend forward while exhaling, and use your lower back muscles to straighten your body [i]. Push-ups can be alternated with supine crunches to exercise both abdominal and lower back muscles [i]. 4. Thigh adductor muscle exercises to prolong sexual intercourse: The thigh adductor muscles are located on the upper inner thigh [i]. Supine hip lift: Lie flat on your back with knees bent until your body is in a straight line. Lift up while exhaling and lower down while inhaling [i]. This exercise can also be made more difficult by changing the leg position: you can place one leg on the knee of the other [i]. Male frigidity, in layman's terms, means a lack of interest in sexual activity [i]. The medical definition is: "a persistent or recurrent insufficiency or complete lack of sexual fantasies and desire for sexual activity" [i]. Most people believe that only women experience sexual frigidity, but it also exists in men[i]. Some men, after experiencing sexual frigidity, feel embarrassed to talk about it and always avoid the issue, which further aggravates the condition and leads to depression[i]. Sexual desire is an instinct; it generally does not completely disappear, but it is easily affected by psychological and emotional factors[i]. The causes of low libido in men include: 1. Dietary habits: People who are overly particular about the food they eat or who deliberately diet may not have as much energy as those who eat more casually[i]. Because of low libido, they often find it difficult to control their eating and overeat, resulting in a vicious cycle[i]. 2. Smoking and alcohol: Small amounts of alcohol can increase libido in most people, but when the blood alcohol content exceeds 40 mg per 100 ml, libido decreases significantly[i]. Long-term excessive drinking may poison the gonads and cause testicular atrophy[i]. 3. Negative emotions: Mental depression, anxiety, and other visual and auditory sensations can all reduce sexual arousal[i]. 4. External environment: Housing conditions, work pressure, career success or failure, etc., can all have a significant impact on libido [i]. 5. Contraception methods: Vasectomy in men does not affect sexual function; some cases of decreased libido are due to psychological factors. Oral contraceptives may alter estrogen secretion and reduce libido [i]. 6. Physical exercise: Experts specifically point out that physical exercise is significantly effective in arousing male libido [i]. 7. Obesity: Increased body fat in men leads to a greater conversion of androgens into estrogens, inhibiting the secretion of pituitary gonadotropins and resulting in decreased sexual function [i]. 8. Odor [i]. 9. Marital relationship: Rigid, monotonous, and routine sexual activity often leads to decreased libido [i]. [i]