Archive | January, 2017

Aerobic Or Anaerobic – Which Is Better?

Aerobic training is exercise that involves or improves oxygen consumption by the body. The word Aerobic means with oxygen. Along with using and improving the body's oxygen consumption, aerobic training also increases the body's ability to burn fatty acids during an exercise session. An example of an aerobic exercise session would be one that consists of a warm up, then a moderate level of exercise for an extended period of time that exercises the large muscle groups, and is then followed by a cool down. No matter what the type of exercise, it is important to know that aerobic exercise is very beneficial from fat burning to cardiovascular health and wellness.

Anaerobic training involves exercise that is intense enough to trigger anaerobic metabolism. It greatly increases the body's functional capacity for development of explosive strength and maximization of the short-term energy systems. An example would be non-endurance sports such as body builders using anaerobic training to promote speed, strength, power and muscle mass. This leads to greater performance in high intensity, short duration activities.

Several physiological responses the body will happen with aerobic training. A person's aerobic capacity will be higher. There will be an increase in trained muscle capacity which is from the capacity to utilize and mobilize fat that is resulting from high amounts of fat metabolizing enzymes as well as increased blood flow. The body also experiences greater development of slow twitch muscle fibers, increased myoglobin content which is essentially an iron-protein compound inside muscle that acts to store and transport oxygen to the muscle. Aerobic exercise improves the body's use of oxygen, thus increasing the ability to store it and transport it, which results in greater slow muscle twitch fibers.

A number of physiological changes exist with anaerobic training as well, and will show the large difference between the two and what benefit each one is. Anaerobic training increases the size of the fast twitch muscle fibers vs the slow twitch. Creates an increased tolerance to higher levels of blood lactate as well as increases enzymes involved in the anaerobic phase of glucose breakdown. Anaerobic training also produces increase resting levels of ATP, CP, creatine and glycogen content. High intensity weight training in sessions of 45-75 minutes will cause increased growth hormone and testosterone levels.

Because aerobic and anaerobic training focuses on very different results on the body, it is easy to assume there are many different adaptations the body must make if one were to choose to only exclusively train aerobic or anaerobic.

If one were to choose to do only aerobic training for over one year, you would see increased overall cardiovascular health. The body would adapt to using fatty acids for energy and would target the development of slow twitch muscle fibers. Those who choose to train aerobically are your typical 5k, 10k and marathon runners. Aerobic training will create endurance and those who train aerobically will be able to maintain exercise at a certain level for a longer period of time. What the body will not experience is a gain in overall strength. Aerobic training will not give a person gains in overall strength, power or explosive strength abilities. The body after a year has conditioned itself to utilize oxygen, burn fatty acids, and be an endurance machine. After a year, it would be hard for the person to attempt to try anaerobic training such as weight lifting. However, it can be done with the change of one's fitness goals and training.

If someone were to choose to do anaerobic training for over a year, the body would adapt to using glycogen as fuel instead of the fatty acids used in aerobic training. The body will use the training to develop fast twitch muscle fibers versus slow, as well as build muscle mass, explosive strength and overall power. The choice to use anaerobic training would allow muscle growth and fitness, but not overall cardiovascular health and no endurance. Body builders are your typical anaerobic training clientele. They have tremendous explosive strength and their bodies have adapted to a large amount of strength for a short period of time versus endurance strength over a long period of time. Many body builders use anaerobic training and no aerobic training and thus it's not uncommon to see an extremely fit body builder who can not run / walk / jog for even ¼ mile as they have not had any aerobic training to build their cardiovascular health and endurance abilities.

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Indoor Cycling Class Routines – Top Five Classic Rock Songs For Cycling Classes

Are you participating in indoor cycling or spinning classes? Are you over the age of 35 or just a fan of classic rock? Here are five great classic rock songs that are perfect for your next class …

Indoor cycling classes, often called spinning classes, are becoming more and more popular group fitness options. Not only are they low impact, but they provide an excellent cardio workout in a fun, motivational setting.

Of course, the music plays a big part in the enthusiasm level. Chances are, if you like the songs, you'll work harder and gain more benefit from the class. Most instructors have a programmed set list, but they are always agreeable to suggestions. And if you're not a techno or hip hop music fan, you'll be happy to know there are several tried and true classic rock stalwarts that are perfect for an indoor cycling routine.

In no particular order, here's our list of the top five classic rock songs for cycling classes:

"Crossroads" by Cream: The driving beat and brilliant musicianship of Ginger Baker, Jack Bruce, and Eric Clapton, collectively known as Cream, really vault this four minute classic into overdrive. Clapton's guitar solos at the 1:30 and 2:35 minute marks make ideal "push aheads". "Crossroads" is a perfect choice for the middle section of class when effort level is nearing its peak.

"Train Kept A 'Rolling" by Aerosmith: Thumping bass guitar and a mid tempo beat make this song a great choice for a seated hill climb. Catch the beat with a moderate resistance level and your heart rate will surely be kept a 'rolling.

"China Grove" by The Doobie Brothers : Everyone knows this Doobie Brothers song, so it's a good warm up choice to get everyone in the grove, err, groove. Lively, energetic, and long enough to really warm up the legs.

"Fire" by Jimi Hendrix: This Hendrix classic is perfect for sprints. The guitar solos and chorus sections are reasonably brief interludes for four sprints of almost equal duration.

"Do You Feel Like We Do" by Peter Frampton: The ultimate "Can I make it to the end of this song?" choice. The live marathon version can be used for a combination of standing and seated climbs, flat road work, and just about anything else for that matter. It's every bit of 14 minutes long, so it's a challenge for sure, but hey, who does not like to sing along with Frampton and that mouth harp?

So, for a welcome break from pop songs and techno, ask your instructor to slip in one of these classic rock standards into your next indoor cycling class routine. You'll be certain to feel young again!

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All About Black Widow Spiders

The Black Widow spider is by far the most venomous species of animal within the United States and a single bite has the potential to kill a human being within hours. Only mature females actually carry venom, males and juveniles of both sexes pose no danger to humans.

Their lethal blends of neurotoxins reap havoc on a victim's nervous system, blood pressure, and respiratory rate; in smaller prey the strike can often lead to death almost instantly. The venom also breaks down skin, muscle, and even bone into liquid form for the Black Widow to digest, which in humans can take as little as thirty minutes to an hour. The only reason Black Widows are not one of the leading causes of death in North America is because of the spider herself. She fears humans, and will only strike when there in no other option. Even when she feels completely trapped and forced into attacking, her focus is still on escaping alive. Therefore, the Black Widow only injects a trivial amount of venom before releasing a human and running for safety. It is this reason alone that the tiny 1% fatality rate from Black Widows is not enormously greater.

Like all species of spider, the Black Widow is nocturnal and prefers to hunt prey during evening hours. The females are easily identified by their solid black color and signature red hourglass shape on their lower abdomens, while the males are closer to light brown in color with various tan markings. Both sexes weave an unsymmetrical web in various shapes and sizes that contain a stronger silk compound than any other spider.

These arachnids will also burrow into the ground to secure warmth during the winter, but are also likely to seek shelter inside a home or building during these months. The average lifespan of the female Black Widow is between nine and fifteen months, during which time she can produce in upwards of 700 offspring. Their primary diet consists of other spiders, mice, insects, moths, crickets, and other small mammals, and their greatest threat comes from predatory birds and many of the same species they feed upon.

Black Widows are normally live a life of solidarity except when mating or caring for their young, so an infestation of this species is not common unless an overwhelmingly abundant presence of insects are available. This can be avoided by removing any standing water from your property since this typically serves as a breeding ground for flies and mosquitoes. Another approach would be to make your residence less attractive to spiders by cutting back shrubbery, removing any tree limbs close to the roof, and raising firewood and any other debris at least twelve inches off of the ground.

Most spiders, including the Black Widow, only require a small crack to pass through so also make sure to thoroughly caulk every crack and crevice around the outside of the home. Also, routinely inspect areas such as doorjambs and windows to ensure a proper seal.

If these sensible tips do not keep the Black Widow outside of your residence, consider contacting a pest control specialist for the proper removal of these insects.

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10 Solutions for Cocker Spaniel Separation Anxiety

Cocker Spaniels are affectionate and sociable. They are energetic and, generally, happy animals. However, this happiness is, to a great degree is contingent upon human companionship. Cocker Spaniels are not likely to remain happy if left to spend a great deal of time alone.

Some cockers may seem a bit "down in the dumps," if left alone regularly or for an unusually long period of time; others, may exhibit full-blown symptoms of Cocker Spaniel separation anxiety.

Before describing these symptoms, it is important to point out that when a cocker, or any dog, is experiencing separation anxiety, they are not intentionally "getting back at you" for leaving them. They are basically in a state of fear or panic. They are not considering, or even aware of, the "goodness" or "badness" of their behavior. They are simply reacting. Punishing or scolding your Cocker Spaniel will only make things more difficult for both of you.

There are several behaviors that may indicate that your cocker spaniel is experiencing separation anxiety. It may seem endearing, and indeed be flattering, when your doggie follows you from room to room. Maybe he or she just loves you lots-n-lots-which I'm sure the pup does-but it could also be a sign that your Cocker is afraid of you leaving and does not want to let you out of its sight.
It is also adorable and flattering when pets greet us with great enthusiasm when we return after being gone for several hours. Some days, it can be nice to know someone is glad to see us! However, if your Cocker Spaniel goes ballistic when you return from a quick trip to the mailbox, there could be a problem.

If your cocker is normally housebroken but regularly urinates or does other business indoors when left alone it could be a reaction to the separation, providing it's for a reasonable amount of time, and your pet has been let out to go prior to your departure. Again, this is not your pet's way of punishing you. It is a reaction to stress.

Dogs, including Cocker Spaniels, who suffer from separation anxiety may sometimes cause minor to significant property damage through destructive actions such as (nervous) chewing and / or scratching at doors and windows in an attempt to break free and track you down, like a furry little stalker.

They often vocalize their distress by barking, whining, and even howling while you are gone. If there is sufficient distance between you and your neighbors, this is not much of a problem for your neighbors; but if you happen to live in a duplex or apartment, it is not so good!

What can you do about Cocker Spaniel separation anxiety? You love your Cocker Spaniel but feel frustrated and the stress is getting to you. Do not give up help is on the way.
The following are suggestions that will help you with Cocker Spaniel separation anxiety. There are many more suggestions trainers can provide, but for now this would be a good start. The important thing to understand and remember is that separation anxiety is correctable. A key point is ensuring that your Cocker Spaniel gets plenty of exercise and to be persistent in you retraining for normal behavior.

1) The very first thing to do is to confer with your veterinarian. They can run some test and eliminate any underlying disorders or medical problems. Dogs, like people, can often be treated with the same anti-depressant and anxiety medications used by some humans for anxiety disorders. Before medicating your dog it would be sound advice to confer with a trainer regarding your Cocker Spaniel separation anxiety issue as well.

2) Gently soothe your Cocker Spaniel before leaving and use the same words each time so that your dog eventually becomes familiar with the phrase and what it means.

3) Leave clothing or bedding with your scent in a pile on the floor for your cocker to sleep and / or roll in. An old blanket works fine.

4) Do not attempt to excite your dog when you return from being out. Wait a couple of minutes after you return to give your dog attention.

5) Consider crate training. However, make sure to properly crate train the pup before attempting to confine your pet for extended hours. Crate training has many benefits but keeping your pup locked up all day is not one of them.

6) Leave a radio (talk station) or television on. Hearing human voices may calm your dog by allowing him / her to believe there are people near.

7) Desensitize your cocker spaniel to your absence by gradually and incrementally increasing your time away (within reason).

8) Dog sitting is a very viable and affordable alternative. A dog sitter will visit your pup on a set schedule during the day affording some playtime and relief. If you are going on vacation or a business trip, check into a Cocker Spaniel Rescue group. Many times members provide dog sitting services at their own homes at very reasonable prices.

9) Do not punish your dog it will only increase the problem and cause confusion with the pup.

10) Have patience and continue taking the corrective measures. Many dogs improve dramatically with-in a reasonable amount of time.

A simple solution that has work for many people is to crate the pup for no longer than four hours. Before crating take your pup outside so it can relive itself and get a little exercise. Ensure the crate has soft bedding, water available and some enticing toys. Leave a radio on. Lure the pup into the crate with a treat. I have actually have had dogs that would enter the crate by themselves if they thought I was leaving the house. Exit slowly and you are on your way to solving Cocker Spaniel separation anxiety.

If none of these suggestions help with your Cocker Spaniel separation anxiety issue, It 'time to revisit your vet. Anxiety medications might be in order to help with the retraining.
Good luck on your training.

Charlie Draper, Publisher

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How to Calculate Your Ideal Shoulder Size – It All Starts With Your Height

If you were to picture your idea body proportions and shape you've probably got an image of wide shoulders and a narrow waist (or at least you SHOULD have this image in your head). But what you might not be focusing in on is the exact size of your shoulder compared to your waist.

In order to calculate your ideal shoulder size you first have to know your ideal waist size. BUT in order to know your ideal waist size you have to start with your height. The calculation goes from your height to your waist to your shoulders.

Your ideal waist size is going to be between 45% -47% of your height. In other words, if you're 70 inches tall you're ideal waist is between 31.5 – 33 inches.

This calculation is based on bone structure and a low level of fat mass. Once you have determined your ideal waist the next calculation is your shoulders.

Based on all of the proportion and physical attraction research we know that the ideal ratio of waist to shoulders is a ratio of 1: 1.618. Going back to our example of 70 inches height and a 31.5 – 33 inch waist your idea shoulder circumference would be 1.618 times larger than your idea waist or 51 – 53 inches.

The ideal shoulder to waist ratio only holds when you're waist is in its ideal range. In other words, having a waist that is 50% of your height and shoulder that are 1.618 times larger than this is not going to produce the proportions you are looking for. And in fact you will find it very hard to build your shoulders to this degree to offset the bulk of your waist. This will also produce a shorter stalky look that is not ideal. Your best proportioned body shape must start by accounting for your height, otherwise there is no way of determining what waist size and shoulder size is too think and too thin.

Follow this measurement pattern starting with your height -> ideal waist -> ideal shoulders and you are on your way to building your best proportioned body.

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Vertical Jump Test

An athlete's vertical Jump is a milestone in his sports career; in sports like basketball and volleyball, the player with the highest jump is the most feared score winner and defender of all. For Generations, people have been trying to figure out ways of enhancing the explosive power of a person's vertical jump. Aside from the great bout on unlocking the limits, it has also been a problem measuring the accurate progress of a person's vertical jump during his training.

Wall Nut
The most basic way of measuring the height of a person's vertical leap is by standing beside a wall while raising one of your hands as high as possible, feet lying flat on the ground; afterwards, put a line or marker on the tip of your finger . This is known as the "standing reach". Put oil or powder at the tip of your fingers then jump several times and touch the wall so marks would be left behind to indicate your highest reach upon jumping. Measure the distance between your standing reach and the highest point you have made. This is the height of your vertical jump.

Kinematics
Some people use a more scientific and accurate way of measuring the vertical jump, by using a pressure pad, laser beams and kinematic equations. This is measured by taking note of the time an athlete can complete a jump before he falls back to the ground. The equation for this is h = g * t2 / 8, where (h) is for height, (g) is for the pull of gravity which is equal to 9.81 m / s2 or 32.2 ft / s2 and (t2 / 8) for the time an athlete can complete the jump from the ground and back to the ground in milliseconds. This equation if usually calculated by a software installed to a computer where the pressure pad and laser beams are connected.

Infrared Laser
This is also an accurate way of measuring the vertical leap of a player, where he is required to stand and jump in between two infrared laser planes facing each other. How does it work? Well, not as complicated as computing kinematic equations; in fact, it just works like jumping beside a wall and subtracting your standing reach off your maximum jump reach. The only difference is that first, it is using infrared laser beams and second, it is a way lot more expensive than the regular jump and reach beside the wall.

Whatever method it is you are using, as long as you are sure that your vertical is gaining more and more power and you can feel that there really is progress in what you are doing, you are surely getting somewhere. Question is, are you? If you are not pretty sure that there is ascension in your vertical jump training, I would advise you to seek help from vertical jump professionals.

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Get A Gymnast Body Using Only Bodyweight Exercises

Most guys who are looking to get jacked think that the only way to do so is through weights but if you want to get a gymnast body all you need to do is use the right types of bodyweight exercises.

Why Gymnasts Have Such Appealing Bodies

Ask most guys and girls what they consider to be the most appealing body type. Most of the time you will hear a lean and ripped body is the best looking. A body that is not too big yet not too small. Now ask him or her who looks best, a gymnast or a bodybuilder?

Chances are you will get a reply that a gymnast has the most attractive body type. Gymnasts have a lean and very natural look that makes it easy to wear stylish clothes while still being athletic. It sure beats the puffy, sometimes bloated, bodybuilder look.

The Weight Training Myth

If you hear the word "weight training" you immediately get a mental picture of barbells and dumbbells and seldom think of bodyweight exercises as a great alternative to gaining muscle. Perhaps bodybuilding competitions and fitness magazines have pushed this myth of weights as the only alternative to getting ripped but the reality is you can get in shape without lifting a single dumbbell.

How To Get A Gymnast Body

It is no secret that a gymnast relies only on his body to get a great body. You will not see them spending hours doing bench presses but you will definitely see a killer upper body that would make even the strongest guy at your gym blush.

The first thing you need to do if you want to get a body like a gymnast is focus on the right types of exercises that resemble what they do in competition. For example, when you see a gymnast competing you will notice that they spend much of their time on apparatus like bars, parallel bars, rings and the pommel horse. Ideally you can try to copy these types of exercises in your workouts.

The Right Bodyweight Exercises To Use

The best exercises to use are any that work on the shoulders, back, chest, arms and legs and the core preferably in a compound type movement.

Back Exercises

Pull Ups, Chin Ups, Parallel Chin Ups

Shoulders Exercises

Hand Stand Push Ups, Hand Stands, Dive Bomber Push Ups

Chest Exercises

Push Ups, Incline Push Ups, Decline Push Ups, Triangle Push Ups

Biceps & Triceps Exercises

Parallel Bar Dips (Triceps), Chin Ups (biceps), 1 Arm Chin Up (biceps)

Legs Exercises

Bodyweight Squats, Bodyweight Jump Squats, Pistol Squats,

Abs / Core Exercises

L- Sit Hold, Lying Leg Raises, Hanging Leg Raises

In order to create the most effective type of workout using these bodyweight exercises make sure you do not do all of these exercises on the same day or on consecutive days. Try to split your workouts in to 3 or 4 sessions per week.

One way you can divide your workouts is by doing upper body focused exercises one day and follow it up with a lower body and core intensive workout the following day, rest for one day and do another upper body day followed by a lower body and core workout the day after that.

You can easily choose 2 exercises per muscle group in order to get the most out of your workouts and avoid overtraining.

For sets I recommend anywhere between 3 and 4. The number of sets can be in the range of 6 and 10 if you want to gain muscle. If you find it difficult to do this many reps simply try to do as many as possible per set. Over time you will be able to do more as your strength increases.

Getting a body that is lean does not require using weights. You learn how to get a gymnast body very easily by training properly and with the right exercises.

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How To Stop Premature Ejaculation – Tips For Natural Ways To Prevent Premature Ejaculation

Premature ejaculation can happen to any man. It is a common, yet embarrassing condition that can lead to confusion and frustration for both sexual partners. However, you can learn to control your body behavior and reactions to sexual stimulus through mental and physical discipline. In order to resolve the issue, you first need to understand what may be causing the issue.

Potential Causes Of Premature Ejaculation

Doctors agree that a man's inability to control his ejaculation is often linked to psychological issues. These may include early sexual experiences that are perceived by a man as indecent or unacceptable in some way. Doctors also suggest that there is a physiological link. Men who suffer from premature ejaculation often have increased sensitivity in their penis and increased levels of some hormones.

Anxiety or excitement about an imminent sexual encounter can also cause a lack of ejaculatory control. Often, a man may worry about living up to his partner's sexual expectations. This anxiety can result in an early climax within the man.

Exercises To stop Premature Ejaculation

Learning to master your body's ejaculatory behavior begins with disciplining your body by doing a few exercises. If you have never performed these exercises, you may first feel uncomfortable doing so. Explain your goals to your sexual partner. Remember, you are doing these exercises to discipline your body and control its sexual behavior. The rewards will be worth the effort.

Exercise # 1: Squeezing The Tip

During intercourse, take a quick break and squeeze the base of your penis with your thumb and index finger. Maintain the pressure until you feel the impulse to ejaculate has decreased. Then, release the squeeze, wait 10 seconds and resume intercourse. This will train your body to withhold the tendency to ejaculate.

Exercise # 2: On Your Back

Many men report that they are able to control their orgasms more effectively by lying on their back while their partner is positioned on top of them. This may reduce the sensitivity in your penis and help to stop premature ejaculation. Every man is different, though. Test different positions with your partner to find the one that works best for you.

Exercise # 3: Get A Head Start

If you have the time, masturbate a couple of hours before you expect to have intercourse with your partner. Most men agree that they can last longer after their first orgasm. Reasons vary about why your body has this reaction. Ultimately, the first orgasm dispense much of the built up excitement and anxiety that you may have been feeling prior to having intercourse. After ejaculating through masturbation, you can relax and enjoy intercourse with your partner while maintaining a longer-lasting erection.

Premature ejaculation can be controlled. It requires disciplining your body by doing a series of easy exercises. Two of the exercises above require patience and understanding from your partner. Make sure that you communicate your intentions and your goals. Your partner will likely understand and be willing to help.

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First Steps to Male Breast Reduction

If you're a man with enlarged or over-developed breasts, you will quite likely feel self-conscious about their appearance. The good news is, you are not alone.

Many men would like to find effective male breast reduction methods that actually work.

Enlarged breasts is a condition that affects 40% to 60% of men. It is caused by a number of things, including use of bodybuilding steroids, alcohol use, medications that contain the female hormone estrogen, liver function impairment, and a variety of other causes. It is not confirmed whether heredity is a factor.

Male breast development can occur during puberty as part of the maturing process. In the majority of cases, the enlargements will disappear on their own. Only when the swellings do not subside should steps be taken to remove or reduce them.

Gynecomastia surgery involves the doctor making surgical incisions or using liposuction to remove the fatty and glandular tissue. In some cases, the excess skin that remains can be removed to leave a flatter and firmer chest. It's important to note that only healthy men should seek this treatment.

Regardless of the cause or the age of the individual, surgery should only be taken as a last resort. Male breast reduction can be achieved without dangerous surgery. For men who are obese or overweight, however, surgery should be discouraged until other steps are taken to reduce the breasts.

For anyone wanting male breast reduction, the first steps to take include weight loss and exercise.

Weight loss requires a combination of cardio, strength training, and balanced nutrition.

Start by reducing meat in your diet and add alkaline foods such as vegetables and salads to help detoxify your body. This will help put your body in the right state for losing fat.

By including protein (as in nuts) and fiber you will suppress your hunger and stimulate your body's metabolism which naturally reduces your weight.

There are some exercises you can do at home to trigger male breast reduction. Do not be fooled by their simplicity.

One is to do the jumping jacks you learned in school gym class. Another is to stand against the wall in a semi-sitting position and lean into it as hard as you can. And one very effective technique for male breast reduction a specific push-ups exercise that Cliff Manchester teaches in his Chest Coach system.

The Chest Coach – Lose Your Man Boobs System includes an instructional e-book that details everything you need to know to get rid of your male breasts without dangerous surgery.

Man Boobs covers:

  • Causes of Man Boobs
  • The Importance of Balancing Hormones and Releasing Natural Energy
  • Slimming Teas and Juices
  • You are what you eat
  • Optimize Fat Loss
  • Nutritious Fat-Free Snacks To Boost Testosterone Levels
  • How To Detoxify & Oxygenate Your Body In Just Under 1 Minute
  • Easy Exercises To Sculpt Your Chest At Home
  • The Iron Squeeze Method
  • The Right Way To Do Cardio
  • Advanced Gym Program That Quickly Dissolves Chest Fat
  • Acupressure

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Oral Sex Tips: How to Deep Throat

One can scarcely find a man who does not enjoy receiving oral sex. For many men, the idea of ​​being deep throated is intensely thrilling, but they must understand that, from the partner's end, this is no easy accomplishment. A man can simply imagine trying to shove a sausage down his throat and think about how that would feel. And many partners are interested in providing this service to a man, but fears of gagging, extreme discomfort and even becoming ill at a most inopportune time ward off their efforts. Along with maintaining appropriate penile health in order to keep the tool appealing, men can also share the following tips with interested lovers to help them move closer to the experience they both crave.

Training

Partners interested in deep throating should not assume they can just go for it. That's because nearly everyone has a gag reflex, though the intensity thereof varies from person to person. For most people, the reflex is stimulated when the back of the throat is touched. One of the most important things a person can do to facilitate deep throating is to train the gag reflex to relax.

Training consists of gradually stimulating the gag reflex, being conscious to take a breath before stimulating it and to keep the throat as relaxed as possible. It's also important to remain mentally relaxed. No pressure; take it slow, and back off if one needs.

A partner can choose to train with an actual penis, a dildo or a combination. It's good to have a toy around so a person can train whenever he or she wishes; the more one practices dulling the gag reflex, the more likely it is to respond as desired. Hold the penis or dildo on the tongue, right at one's comfort zone to start. Then, slowly move it down, just past the comfort zone and hold. Finally, move it slowly so that it gently contacts the back of the throat, and hold for a few seconds. After doing this several times, a person may find that he or she can hold it there longer, and eventually push down deeper.

Preparation

Along with being relaxed physically and mentally, it's a good idea to use lube. Edible lubes are on the market for use on either dildos or penises. It may also be possible to provide sufficient lubrication with one's saliva. When practicing on a man, this can be particularly enjoyable for him; spend some time before inserting him into one's mouth licking his shaft, wrapping one's lips around the base and sliding up, etc. Get it nice and wet before inserting.

Positions

There is a curve between the mouth and throat, one that makes deep throating difficult in many positions. Optimal positions are those in which the giver's head is tilted back, bringing the mouth and throat into alignment.

It's also important to think of the position of the erect penis in relation to the giver's mouth and throat. Generally, the following positions are best:

– The giver can lie on his or her back with the head dangling a bit off the side of a bed. The receiver stands behind the partner's head. Partners should discuss the importance of control beforehand. It's a good idea, particularly when first learning, for the giver to have a good amount of control over the recipient's thrusting. The giver can place his or her hands on the receiver's buttocks or hips to control his movements.

– In 69 position with the giver on top, he or she should stay low and close to the recipient's body with the head tilted back. If there is a big height difference, the deep throater may not be able to receive oral stimulation from the recipient. He or she may choose to kneel with legs to one side of the partner's body instead of straddling if receiving mutual oral is not desired or possible.

– The giver can lie on his or her stomach on a bed with torso slightly propped up, depending on the partner's height, while the partner stands in front of the giver. If the giver is using his or her elbows to be propped up, then the receiver will have total control; this should be considered.

Along with sharing valuable oral sex tips with one's lover, a man owes it to his partner to keep his penis in peak condition, both in form and function. A quality Using penis health creme (health professionals recommend Man1 Man Oil) will KEEP his skin smooth, soft and inviting to a lover's mouth. Also, a crème with vitamin A will help stave off unwanted odors, as this vitamin has anti-bacterial properties. If a man's lover does him the favor of deep throating, the least he can do is make what he's got palatable.

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