Pride month is well underway, and gay gyms seem a little overcrowded with guys trying to look like Thor in jockstraps. But exercise has many other benefits besides aesthetics. lower blood pressure, improve mental healthand boosts sexual stamina for the long, hard summer.
Let’s be honest, this last part is probably going to get you off the couch this summer. So what should Top and Verse practice in bed to get better?personal trainer Kieron Lyons I have an answer.
Born in the UK, Lyons currently lives in Barcelona, Spain, where she works as a certified online personal trainer and nutrition coach. Conveniently, Lions’ services are aimed specifically at gay men.
“It’s very important to understand what other people are going through,” Lyons says. “I understand what it’s like to be gay and maybe not as confident as you’d like.”
Ready to get the buff so your partner can pack in? Here are three exercises that will improve your sexual stamina.
But let’s warm up first!
If you want to feel confident in the bedroom, you need to focus on training the muscle groups that support your favorite sex moves. “Whether you’re doing bodyweight training or doing basic movements with resistance machines, strength training is the best way to improve your fitness,” Lyons says.
But before stressing those muscles, spend a few minutes doing a quick warm-up. Lions recommends dynamic movements that cover the full range of motion of the body. Circling your arms or swinging your legs can help warm the ligaments and prevent injury.
groot bridge
The gluteal muscles play an important role in propulsion. “This is the largest and strongest muscle group in the body,” Lyons says. “But most of the time, when you’re sitting, your glutes are underused and ‘switched off’.” must be
The glute bridge is a beginner-friendly bodyweight workout that you can do at home (or at the gym if you want to put on a show). First, lie on the floor with your knees bent and your feet flat on the ground. From there, press your feet into the floor and push your hips up into the air. As Lyons puts it, “squeeze your buttocks” until your hips are fully extended. Then return your hips to the ground.
Lyons suggests starting with three sets of 10 reps. To make the exercise more difficult, increase the number of repetitions or add a dumbbell to your lower back crease.
Renegade Laws
“For propulsion, you need a strong core,” Lyons says. Core muscles also provide overall stability so you don’t throw your back when you’re pushing your partner’s back. Renegade draws help develop core strength and upper body strength at the same time, so this exercise is perfect for tops and verses who want to wield bossy bottoms.
First, place two easy-to-lift dumbbells parallel to the ground. Grasp the handles in plank position. Keeping your core tight and your back flat, bring your shoulder blades together to lift one of the dumbbells and use your elbows to drive the movement. Then slowly bring the dumbbells back up. Repeat on the other side.
Lyons suggests starting with three sets of 10 to 20 alternating repetitions.
deadlift
Deadlifts strengthen a muscle group called the posterior chain. Facilitates “explosive” movement — and no, that’s not a euphemism. This is a difficult exercise, so if you’re a complete beginner, practice with a plastic pipe or barbell without extra weights until you’re comfortable with the movement. A certified personal trainer will make sure your form is correct. Here’s how:
Stand with your feet hip-width apart and place a barbell or two dumbbells on the ground in front of you. Grab a barbell or dumbbells and place your hips back.
“You should work your hamstrings and glutes,” Lyons says. “Pull and tuck your shoulder blades together, tighten your core, and you can stand up.”
When you put the barbell back on, do the same movement in reverse. “Push your hips back until the barbell is over your knees, then bend your knees slightly to bring the barbell back to the floor,” says Lyons.
Lyons says that beginners should aim to do 8 to 15 repetitions of this exercise if their primary goal is to build muscle.
Remember. Building strength takes time, so you won’t become a jackhammer overnight.But if you stay committed to your workout routine, your sexual stamina will take you to new heights.
