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4 Types of exercises to make you unstoppable in bed

In general terms, especially for men, having an active and healthy sexual life not only has an influence on quenching the thirst for desire but also in many social, personal and emotional spheres.

If you want to perform better in sex, you must take care of your body and strengthen it.

Are there exercises to improve in sex?

There are ways to exercise and train our body to gain greater sexual stamina and maintain a high libido at all times.

Combining sex with sports can result in a significant improvement in our sexual performance, in addition to enjoying good health and staying active at older ages.

Cardiovascular exersise

Working our body frequently at high cardiovascular rates above 60% is positive for almost everything, of course also for our sexual life.

Whether it's running, high-intensity walks, swimming, cycling, even elliptical, stationary or treadmill bikes, they will serve to carry out a cardiovascular workout that helps us improve our performance in bed.

By doing cardiovascular exercises, our resistance increases, being able to have a greater amount of sex, and also increases the amount of blood that reaches our organs and extremities, which also substantially increases its quality.

Pelvic floor strengthening

There are beliefs that point out that the strengthening of the pelvic floor is only for women.

However, training this muscle group in men can bring many benefits in sexual matters, and above all, deal with the odd problem.

By contracting the pelvic floor muscles, we can immediately see how the penis rises, thus understanding the direct connection that exists between these muscles and the male genitalia.

To strengthen this area, a series of exercises called "Kegel exercises" must be performed, these will not only help to have longer erections, but are also crucial to eliminate premature ejaculation problems.

Hip Raises

Resting our upper back horizontally on a low bench and repeatedly performing hip raises strengthens the lower back, hip, and gluteal muscles. This favors our flexibility and strength when performing unconventional positions.

The muscles of our lower back and buttocks are very involved during the sexual act in both men and women, so a strengthening in this area can result in a palpable improvement at the time of the sexual act.

Squats for the lower body

When we have sex, we put a lot of muscles in our body into demand.

The legs are the fundamental part and the pillars of bodily functioning in high-intensity physical activities, and we put a lot of work on them when it comes to sex.

Having a strong and firm lower body will allow us to have greater resistance and perform positions that are more physically demanding in addition to making movements with greater firmness.

Playing sports or any type of exercise in general stimulates the production of hormones in our body, especially testosterone, which is responsible for keeping our libido or sexual desire ready. That is why simply maintaining an active life in terms of sports will help us to have a full and longer lasting sexual life.


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/Beauty, Perfect body, Fashion, Fitness, General, Fashion, Health, Varieties

The 12 best machines in the gym transform fat into muscle

Although we women tend to have some reluctance to exercise in the machine room, it can be the most effective form of training to really change our body and achieve improvements in metabolism and weight. The advantage that training with machines in the gym offers us is that you can perform muscle work in a focused way on the muscles and generate enough stimulus for a metabolic improvement to occur . In addition, if the machines have a good biomechanical design, they will allow us to avoid injuries and train optimally to increase strength and flexibility.

Do you gain more muscle mass with machines?

There is an old belief that in the gym girls get a lot of muscleusing machines, but it all depends on the type of training you do, the intensity, frequency and volume. When it comes to getting more muscle mass, your diet and your genetics also influence. "Food is important to lose fat, it is necessary to eat a balanced diet so that all the nutrients help build what we work on while training."

If I gain muscle, will I weigh more?

Muscle weighs more than fat but takes up less space, so the weight will not vary much but the body composition will, that is, the muscle-fat ratio. Unless you train for it (hypertrophy), you won't get bigger, he stresses. When you start training with machines, don't look at the weight but at how the clothes fit you.

Take care of your muscle mass

Why is it so important to work muscle mass in the case of women? In the case of girls, it is very important to work on muscle mass as it makes us increase basal metabolism, that is, the daily calories that your body needs to maintain itself, in addition to preventing osteoporosis, improving joint health and aesthetics. As we increase muscle mass, the percentage of fat will go down if we eat well.

Fitness machines are a fantastic tool to achieve a metabolic change -accelerate your metabolism- and transform fat into muscle tissue. In addition, they allow you to execute the exercises and muscle groups with better technique and postural control, increase the load safely and better control the speed of execution so that the entire course of the exercise generates a stimulus. The ideal is to go to the gym weekly to achieve this goal.

These are gym machines to tone up and turn fat into muscle.

Top 12 machines

Leg press.

The ideal machine to work the entire legs: quadriceps, hamstrings, adductors and gluteus. You will be able to speed up the metabolism of your lower extremities.

Leg extensión.

This knee extensor machine works the quadriceps in a more isolated way, strengthening the muscles.

Leg curl.

With this machine we work all the hamstring muscles, that is, the muscles of the back of the legs.

Hip abdution.

Work the hip abductor muscles, mainly gluteals. Ideal to achieve a metabolic change in this muscle that helps us eliminate fat from this area.

Pull down.

With this machine we work the muscles of the latissimus dorsi, somewhat round the biceps, that is, the back. Ideal to maintain improve your posture.

Chest press.

It works the pectoral muscles and something the triceps. With this machine you will tone the torso and arms.

Triceps press down.

Machine to work the triceps, an area of ​​the arm where women tend to accumulate fat. It will help you define, harden and shape your arms.

Hack squat.

Perfect for developing the lower body like someone who performs squats. You will be able to perform different variations of strides and squats with different types of load.

Glute builder.

Strengthen your lower body and define every muscle with this machine that specifically targets the glutes, activating them throughout the entire movement with the help of a lever weight set with an option of elastic bands.

Abdominal crunch.

Designed to work the abdomen through "crunches" with an ergonomic posture. Allows you to select the weight and multiple grip positions to perform the exercise safely. Perfect to achieve the desired flat stomach.

Rowing.

An activity with low impact on the joints with which you can burn up to 300 calories in 20 minutes -in fact, it is considered an exercise to burn calories as effective as running-, since you will be able to function practically 85% of the body muscles. Improve your strength and cardiovascular capacity.

Functional training center.

The all in one. It is a complete solution based on functional strength training using a pneumatic resistance system. By working with pulleys you will be able to train the whole body, it is even possible to carry out races or weighted jumps.

These machines will help you to do a full-body workout —train and tone the whole body—, in a single session. How many times and how long? "Ideally, three days a week at an indicative intensity of 75-85% of maximum strength, and do 3 sets x 15 reps in a circuit."

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The secret to having movie star abs

We are surprised to see how popular characters, whose physiques we could say were 'ordinary', transformed their bodies in a short time. This is the secret to movie star abs.

We gaze in amazement at how many Hollywood actors sport perfect abs. We are surprised to see how popular characters, whose physiques we could say were 'ordinary', in a short time transformed their bodies and show off their hearts of palm in magazines every summer.

Well, the reason why they have managed to show off movie abs can be translated into a single word: discipline. Discipline means imposing a change in your life, right now, not next Monday, or after such and such a party that I don't want to miss. Discipline means imposing a rigorous conditioning program on yourself, in which the first 'muscle' that we must get in the waist is the will. The will to get what we want. The first step then is to observe three main rules, and be inflexible in complying with them, no matter what.

1. Rest. Get at least 8 hours of sleep each night.

2. Food. Eat a maximum of 2,000 calories a day.

3. Training. Make it as hard as possible.

Secret to getting movie star abs

Rest, the first secret

It is vital to rest enough hours. During sleep, our body regenerates and allows us to be able to face hard training again every day. Don't trade your break for a TV show you don't really care about.

Food, the second secret

The consumption of daily calories is essential so that you can 'mark' abs and that they are not hidden under a belt of fat. Resist temptations ; don't eat that pizza and that beer, which is saying "eat me". You must contain and limit the intake of calories, otherwise you will not achieve anything. If you decide to choose the party and food, the easiest and simplest option, you will fall short of your goal and have to start over almost every Monday.

Choose the foods you are going to eat carefully, otherwise you will not exceed the recommended caloric intake and that will reduce the effectiveness of the effort you make while training, so if you do not see results, your will will begin to break.

Training, the third secret

Train hard. Even if it seems to you that you can't take it anymore, push yourself, train hard, take advantage of the time. You can always a little more.

There are no shortcuts

You must observe and respect these three principles if you want to be successful. You must be demanding with yourself, and strictly comply with these three premises. If not, you will lose once more.

If you are willing to comply with it from today, we teach you 8 definitive abdominal exercises, 8 exercises called 'Killer'. Do these exercises 3 days a week (Monday, Wednesday and Friday). Do 10 repetitions of each one, except for those exercises in which we indicate otherwise; and try to perform 3 series completing all the exercises.

The squad

Supported with your hands, on the back of two chairs, try to raise your legs without bending them, until they form a right angle with your body. Hold for a couple of seconds and slowly lower yourself.

Elevated Arms Ball Raises

Sitting on a fitness ball, supporting your buttocks and lower back, raise your arms as if you wanted to touch the ceiling and raise your trunk at the same time. Hold up for a couple of seconds and slowly lower yourself down.

Opposite Side Crunch Raises with Hold

Lying on the floor on your back, try to raise your trunk so that your elbow touches the opposite knee. Hold in this position for two seconds and lower slowly.

Do the V

Lying on your back on the floor, try to raise your feet and hands at the same time, so that you end up forming a V. If you can, hold this position for a moment before lowering.

Lateral raises

Lying on your back, place your hands on the sides of your body. Raise your legs up to a right angle and slowly lower them to your left side until they touch the ground, come up again to a right angle position and lower down to your right side.

Fitness Ball Lateral Trunk Raises

Sitting on a fitness ball, with your feet on the floor, support your buttocks and lower back and try to perform the typical 'crunch' exercise, turning from one side to the other when you reach an upright position.

Plank On Ball fitness

Place your feet on a fitness ball and your forearms on a bench so that your body forms a board parallel to the ground. Contract the abdomen as much as you can and hold in this position for 30 seconds.

Skipping on site

Standing up, try to imitate the running gesture, without moving from the spot; raising one leg and the other alternately as if you were running, but without moving. You must perform this exercise intensely, for 30 seconds.

Complementary exercises

Take advantage of the summer and three other days a week, like Tuesday, Thursday and Saturday, get into the pool or the sea. You must swim trying to exceed your second threshold in each series.

Warm up by swimming in the style of your choice for 300M. Rest two minutes and start the series. Do 10 series of 100M.You must perform them at 90% of your maximum capacity. Rest 45 seconds between series and start the next one.

If you don't have access to a pool, do 3 super sets of the following exercises. Between each exercise, you should not rest. Only at the end of each super set, do it for 45 seconds. You must end up exhausted.

75 Swedish Jumps; 20 funds; 20 squats; 15 triceps; 15 burpees.

These exercises will help you burn the fat that accumulates on your abdomen.

El secreto para tener unos abdominales de estrella de cine

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Five tips to get legs of heart attack

Our largest muscle group is that of the legs and therefore it is the one that needs to be taken care of the most, among other things because it is the one that supports the entire weight of our body, follow these five tips to get legs of a heart attack.

Although most people who want to be in shape only think about getting some impressive abs and strong>arms, maybe because they look and stand out more than other muscle groups; This is a big mistake, since our largest muscle group is that of the legs and therefore it is the one that must be taken care of the most, among other things because it is the one that supports the entire weight of our body and that multiplies with each stride we take.

In the gyms he sees this mistake a lot, strong and voluminous bodies and extraordinarily 'thin' legs with respect to the upper body. What in the best of cases is no more than an aesthetic imbalance, can nevertheless give rise to injuries of another type, as soon as bodybuilding is combined with aerobic exercises.

So we present to you five simple exercises that will help you maintain strong legs and, in the case of girls, even combat the much feared and hated cellulite.

Five tips for heart-stopping legs

Squats

Execution : We must try to avoid a very common mistake that most people suffer, which is none other than performing a very short movement, which reduces the effectiveness of the exercise. Most only go down halfway up, until the quadriceps are at a 90º angle and don't go any further. This exercise becomes much more effective when you go through the entire movement and drop a few inches below the knees. This is when the hamstrings and glutes also work, thus reinforcing the desired effect.

Tricks: If you want to add a little more intensity to the exercise, try holding for a couple of seconds at the bottom point, then come up to the starting position.

Reps : Perform 3 sets of 15 reps each.

One leg squats

Execution: It is one of the most effective exercises to strengthen the legs and buttocks. To perform this move, stand near a table if you are doing it indoors, or a fence that is hip-high if you are doing it outdoors. On your back, mimicking the position taken when stretching your quadriceps, rest your raised foot on the table or fence. Try to lower the other leg as far as you can and return to the starting position.

Tricks : Keep in mind that the more space there is between the foot that you leave on the floor and the one that rests on the table, the more your hamstrings will work. If you want to add some resistance to the exercise, use a light weight dumbbell in each hand.

Reps : Perform 3 sets on each leg and 8 reps on each set.

Series of slopes

Execution : This exercise is one of the best not only to strengthen the legs, but at the same time it will improve your cardiovascular capacity. On a hill of about 20 or 25 meters, perform the series sprinting at 75% of your capacity. When you get to the top, jog down slowly while you catch your breath. When you reach the bottom, do another sprint again, without resting.

Tricks: If you want to improve your cardiovascular health and you see that these series do not require much effort, in addition to doing one day of short hills a week, add another day with longer hills in which more or less I spent a minute running at 75% capacity.

Repetitions: Perform 3 sets of 9 sprints each of the short hills. If you want to do the long hills, do 3 sets of 6 sprints each.

Jumping frog

Execution: It is an exercise that not only strengthens all the muscles of the legs, it also helps to improve power and jumping. Standing with your legs shoulder-width apart, crouch slightly to gain momentum and jump forward with your feet together. You must push off and land with both feet at the same time. Perform one jump after the next without pausing in between.

Tricks: If you want to add some difficulty to the exercise, after landing on each jump, perform a squat and then jump again.

Repetitions : Perform 3 sets of 8 jumps each.

Calf raises

Execution : Standing on one foot, raise and lower the heel as many times as indicated below. Then switch legs and repeat the exercise

Tips: If you want to increase the efficiency of the exercise, do as many repetitions as you need until you burn your calf.

Repetitions: 3 series of 20 repetitions with each leg.

Beautiful female legs isolated on white background

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Perfect breasts? Have 9 ways to achieve them.

Do you like perfect breasts? Are you a boy and would you like your girlfriend to have them? Are you a girl and want to have them? Below we have compiled some tips that will help you maintain the shape and smoothness of your breasts. to keep them beautiful despite the passage of time. So you can have them.

Keep in mind that to achieve the goals you must also take into account some factors, for example the proportion of your body, your bone structure, maternity, and some others.

Tips to have the perfect breasts

Tip number 1

Cold showers

The cold water, or in general the change in temperature, stimulates the blood circulation of the skin and thus the connective tissue of the breasts is toned. You can also try ice cubes, these will give you an immediate effect, if you do this, try to massage it down the center of the chest.

Tip number 2

Weekly exfoliation

This also helps circulation, plus it strengthens the skin, and incidentally, helps prevent pimples and small irregularities. However, remember that aggressive exfoliation can damage your skin, try to do it very gently and with soft granules.

In the market there are many natural products that can help you exfoliate, try to check the labels and their content well.

Tip number 3

Use creams

The use of special creams for the skin of the chest and breasts can help you improve and maintain a beautiful chest. As with exfoliation, there are products on the market that can help you with this task, never look for the cheapest ones, they usually do not have a real effect.

Massage daily, not only the breasts, but the entire chest up to the neck, give circular massages and from bottom to top. You can also help yourself with moisturizing gel, generously spread this gel and let it act as indicated.

Tip number 4

Home tricks

You can also find benefits with items we have at home. Create a mask with the lemon peel and apply it and let it act for a few minutes every day, it will impregnate vitamin C in your skin. The long-term effect is that it provides you with a contraction effect and visually it is as if your breasts had risen.

You can also use olive oil as a moisturizer. Do it with light touches, like tapping, at least 2 times a week.

Tip number 5

Take care of the sun

The skin on the décolleté is very thin and therefore particularly sensitive to sunburn.

Use high factor sunscreen to ensure that your trips to the street, visits to the beach or breaks in the sunlight do not affect you. It is recommended at this point to use a mist-type protector, it is easier to apply and does not need to be spread.

If possible and it goes with your style, wide-brimmed hats also help you protect yourself, especially around the neckline, where the skin is much more delicate.

Tip number 6

Do not forget to improve posture

At present and with the massive use of cell phones, it is a habit to slouch, remember that and do not do it anymore. Try to restore your upright posture and throw your shoulders back too, the breasts will look much better and it will be very beneficial for them.

Tip number 7

Healthy life in a healthy body. do exercise!

Most exercise routines are also exercising your chest and stimulating the breasts. If you say that to exercise you have to go to the gym, well, we tell you that the exercises to exercise the chest muscles can also be done at home and there are even some that are very simple.

For example: Bend your arms at shoulder height and press your palms together for about ten seconds. It is best that you repeat it several times a day to get even more beautiful breasts.

Tip number 8

Wear the correct bra size

There is a large number of women who do not use the correct bra size and this is counterproductive in their care.

When you go to choose your size, the cup has to cover the entire chest, but without wrinkles. The straps must be adjusted individually, so that they perfectly support the chest without tightening too much.

Tip number 9

Sleep well

It is known that sleeping on your back is undoubtedly the best position to take care of your breasts, since both on your side or face down tend to generate wrinkles. Obviously nobody tells you to sleep alone like this, when we sleep we have no control in most cases, but, when you can, turn on your back.

Young woman with beautiful breast on white background, closeup

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Erotic breast massage prior to sex. 7 tips

It is one of the most important erogenous zones in women, the breasts, the tits, the chest, the bust, yes, exactly that; Today we will tell you some tips so that you can please a woman in a scene prior to the sexual act, pampering her and going over her body in a subtle and very affective way. Today we will tell you ways for an erotic breast massage before sex.

In intimate life, do you think you take advantage of the full potential of your breasts? They have a lot to offer and you can do a lot more than just touch them as they are more than pretty and erotic. In this area there are many nerve endings which, when stimulated, can produce a lot of pleasure.

Also, by stimulating the breasts well and for a while, the same areas of the brain are activated as when we stimulate the genitals. That is to say, that for our brain it is exactly the same to stimulate one thing as another. Therefore, we must give them the importance they deserve. 

7 Tips for Breast Massage

Each person is different and has specific tastes, so communication is key to ensuring the satisfaction of the other person. Explore all the tips and that they serve as a base to create your own movements, remember, as we said before, all people are different and some may like one thing more than another.

To make everything easier, the ideal is to resort to a specialized massage oil or a water-based lubricant, since it will help the hands glide over the skin in a pleasant way. Begin by distributing the liquid over the chest gently and lovingly. 

Relax area:

Like all massages, getting to the point loses all the fun. So start by massaging the neck of your sexual partner and, little by little, start massaging the upper part of the breasts in small circles with the tips of your fingers. 

Let the energy flow

This step may seem a bit zen to you, and perhaps it is, but it is a very different feeling that you cannot let go of. Place the center of your palms on your partner's nipples and let the heat and arousal take over your bodies. Both the area of ​​the palm and the nipple are two very sensitive areas: check it out! Hold in this position for a few seconds or minutes, and take a deep breath to move on to the next movement.

Gently squeeze:

In the same position as in the previous point (palm of the hand in contact with the nipple), make the gesture of squeezing, as if it were an orange (although very gently!). This move may seem a little weird to you, but believe us: it will pay off. Next, move your right hand clockwise, while your left hand moves counterclockwise. 

Play with your fingertips from top to bottom:

The previous movements are quite basic, since they are easy to implement in your sexual routine. From here we present movements that increase the level of complexity and, with it, the level of pleasure. Slide your thumb and middle finger from the outside toward the center of her breast. And then do the same from the nipple to the contour of the chest. You can also vary the axes or sides in which you do it. Do the same on both breasts at the same time or combine one with the other.

Spiral your fingers gently:

Surprise your partner by moving your index and middle fingers in a spiral, starting around the breasts and ending at the edge of the nipples. At a certain point, stop for a moment and move back towards the nipples. 

Zen mode:

This movement is similar to the second one: place your palms on her nipples in the same way, but this time you will leave the tips of your fingers "in the air" and begin to move your palms in very small circles. This small change makes all the difference, since, after carrying out the previous movements, reconnecting the palm of the hand with the nipple will give you a different sensation and, of course, a very pleasant one.

Massage with your hands from top to bottom:

Continue with your palm on her breasts and now slide your hand up and down her breast. Repeat this movement about 5 times and then change chests. To finish off and make the energy between your bodies more than evident, do the same movement up and down, but now with the palm of your hand 5 centimeters away from your chest.

Remember that sex is between two and we must not only think about our own satisfaction but also that of our partner. Put the tips into practice and explore some creative variations on your part to get your partner ready for an extreme night of pleasure.

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