Tengsu News

Stick to These Exercises to Say Goodbye to Premature Ejaculation

Posted on by Afrodisiak Kedai

Premature ejaculation (PE) affects up to 30% of men globally, but targeted exercises can significantly improve control and confidence. For Malaysian men balancing busy lifestyles, these science-backed routines require just 15-20 minutes daily. Let’s explore the most effective workouts and how to stay consistent.
全球约30%男性受早泄困扰，但针对性训练可显著提升控制力与信心。对于生活繁忙的马来西亚男性，这些科学验证的方案每天仅需15-20分钟。以下推荐高效训练法及坚持技巧。

Click to buy

1. **Pelvic Floor Power: The 3-Stage Kegel Protocol

盆底肌强化：三阶段凯格尔训练法**
Stage 1: Foundation Building (Weeks 1-4)
阶段一：基础训练（第1-4周）

  • Sit comfortably, contract pelvic muscles (like stopping urine flow) for 3 seconds, relax for 3 seconds.
    坐姿，收缩盆底肌（如中断排尿）3秒，放松3秒。
  • 10 reps × 3 sets daily.
    每日3组，每组10次。

Stage 2: Endurance Training (Weeks 5-8)
阶段二：耐力提升（第5-8周）

  • Increase hold time to 5 seconds with 2-second rests.
    收缩延长至5秒，休息2秒。
  • Add standing positions during bathroom breaks.
    可利用洗手间时间进行站立训练。

Stage 3: Functional Control (Week 9+)
阶段三：功能控制（第9周起）

  • Practice quick pulses (1-second contractions) during daily activities like driving.
    在驾驶等日常活动中加入快速脉冲收缩（1秒/次）。
    Malaysian Physiotherapy Association data shows 73% improvement in ejaculatory control after 12 weeks.
    马来西亚物理治疗协会数据显示，12周后73%男性射精控制力提升。

2. **Cardio Boost: The 30-Minute Miracle

心肺强化：30分钟有氧奇迹**
Aerobic exercise increases blood flow and reduces performance anxiety:
有氧运动促进血液循环，缓解表现焦虑：

  • Jogging: 3× weekly at Taman Tasik Perdana (KL) track
    慢跑：每周3次，可选吉隆坡湖滨公园跑道
  • Swimming: Ideal for privacy at Crystal Crown Hotel Petaling Jaya pool
    游泳：八打灵再也晶冠酒店泳池兼顾隐私与便利
  • Cycling: Use KL Bike Share system for city exploration
    骑行：利用吉隆坡共享单车系统边运动边观光

3. **Yoga for Sexual Wellness: 3 Key Poses

提升性健康的瑜伽三式**
① Cobra Pose (Bhujangasana)
眼镜蛇式

  • Strengthens lower back muscles
    强化腰部肌肉
  • Improves pelvic circulation
    促进骨盆区域血液循环

② Bridge Pose (Setu Bandhasana)
桥式

  • Activates glutes and pelvic floor
    激活臀部与盆底肌
  • Reduces stress hormones
    降低压力荷尔蒙

③ Butterfly Pose (Baddha Konasana)
蝴蝶式

  • Enhances hip flexibility
    提升髋关节灵活性
  • Regulates testosterone levels
    调节睾酮水平

Free classes available at Celebrity Fitness Malaysia branches.
马来西亚Celebrity Fitness健身房提供免费体验课程。

4. **Core Connection: Plank Variations

核心力量：平板支撑变式**
Strong core muscles support pelvic stability:
强大核心肌群支撑骨盆稳定：

  • Standard Plank: Hold 30 seconds × 3 sets
    标准平板：30秒/组 × 3组
  • Side Plank: 20 seconds/side × 2 sets
    侧平板：每侧20秒 × 2组
  • Dynamic Plank: Alternate knee-to-elbow touches
    动态平板：交替膝碰肘训练

**How to Stay Motivated: Malaysian-Style Tips

马来西亚特色坚持技巧**

  1. Gamify Training: Use apps like KFit Malaysia to earn rewards
    游戏化训练：使用KFit应用赚取奖励
  2. Buddy System: Join FB groups like “KL Men’s Wellness Circle”
    伙伴制度：加入“吉隆坡男性健康圈”脸书社群
  3. Progress Tracking: Mark calendars with RHB Bank’s free planners
    进度追踪：用RHB银行免费计划表记录打卡

**When to Seek Professional Help

何时需要专业介入**
If no improvement after 3 months of consistent exercise:
若坚持训练3个月未改善：

  • Visit Prince Court Medical Centre’s Men’s Health Unit
    可咨询Prince Court医疗中心男性健康科
  • Ask about biofeedback therapy available at Pantai Hospitals
    了解Pantai医院提供的生物反馈疗法