BEFORE YOU START – ERECTION MUSCLES
In the following first part, the general principles of the program will be explained (more details can be found in TRENING section), then we will present HOW TO LOCALIZE AND ACTIVATE THE ERECTION MUSCLES CORRECTLY.
REMEBER ABOUT PROPER WARMUP AND STRETCHING OF THE MUSCLES BEFORE STARTING THE EXERCISES (at least 10 minutes!).
Program "Andros" consists of two parts – the main/basic one (CORE)
and the complementing part (INTERVAL). These are two distinct but inseparable training phases that take place alternately. The detailed description of the exercises, number of repetitions nad other valuable hints are presented in TRENING section.
The aim of "CORE" part is the direct activation and training of the erection muscles, whereas the idea of "INTERVAL" part is to activate the muscles that take part during the sexual act indirectly and to provide the oxygen to the erection area.
THE MOST IMPORTANT ELEMENT OF "ANDROS" PROGRAM IS TO LOKALIZE AND ACTIVATE THE ERECTION MUSCLES!!!
Every exercises of "CORE" part are performed with the proper activation of the erection muscles, which is the indispensible condition of the optimal and safe training!
PROGRAM ANDROS is directed to men and women, because they also have the erection muscles.
Where and which muscles?The activation of the relevant muscles can be defined as imagining of a situation when a person is voiding and stops then releases the stream (then, during the activation, a person can feel these particular muscles by touching the place between the vagina and the rectum).
Below, we present the potency muscles in women, muscles crucial for men’s erection, and several pieces of advice for men how to further localize the "erection area".
"IC"-muscle (M. ischiocavernosus)
Ischio-cavernous muscle – from Tuber ischiadicum to white dorsal penile membrane
- The contraction of this muscle causes the penis to "shorten" itself when it is being "pulled" into the pelvis; during the state of erection, it directs (lifts) the penis towards the navel.
- Its contraction impedes the blood flow from the corpus cavernosum while in the erection.
"IC" muscle - localization / sense of the muscle:
- "Turtle method" a turtle can stick its head out of the shell and hide it back again.
Try to imagine the glans of the penis to be like the head of the turtle and try to pull it back into the pelvis (as the turtle puss its head back into the shell).
- "Semaphore method" - Stand in front of or sideways to a mirror and focus on the crotch area trying to lift the penis towards your belly.
"V" muscle - (M. bulbospongiosus)
Bulbospongius muscle – it covers the pad and the base of the penis. It starts in perineale body, back side of the pad of the penis and in external anal sphincter and ends by covering the spongy body and the corpora cavernosa of the root of the penis.
- The contraction of this muscle causes the urethra to shrink and the compression of the root of the penis (it blocks the blood during the erection state).
- It is responsible for the proper ejaculation and emptying of the urethra during the voiding process.
"V" muscle - localization / sense of the muscle
- Imagine yourself as if you were voiding and try to stop the urination while focusing on the crotch area and sensing of the muscle.
DO NOT CONTRACT THE BUTTOCKS !!!