{"id":24543,"date":"2026-03-20T05:21:00","date_gmt":"2026-03-20T04:21:00","guid":{"rendered":"https:\/\/www.agoracademie.com\/blog\/?p=24543"},"modified":"2026-03-22T07:58:53","modified_gmt":"2026-03-22T06:58:53","slug":"perinee-homme","status":"publish","type":"post","link":"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/","title":{"rendered":"P\u00e9rin\u00e9e homme : exercices simples et guide pratique"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"511\" src=\"https:\/\/www.agoracademie.com\/blog\/wp-content\/uploads\/2026\/03\/perinee_homme-1024x511.jpg\" alt=\"P\u00e9rin\u00e9e homme ou l'art de trouver l'\u00e9quilibre parfait via la pratique r\u00e9guli\u00e8re de plusieurs techniques\" class=\"wp-image-24544\" srcset=\"https:\/\/www.agoracademie.com\/blog\/wp-content\/uploads\/2026\/03\/perinee_homme-1024x511.jpg 1024w, https:\/\/www.agoracademie.com\/blog\/wp-content\/uploads\/2026\/03\/perinee_homme-300x150.jpg 300w, https:\/\/www.agoracademie.com\/blog\/wp-content\/uploads\/2026\/03\/perinee_homme-768x383.jpg 768w, https:\/\/www.agoracademie.com\/blog\/wp-content\/uploads\/2026\/03\/perinee_homme.jpg 1079w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Trouver l&rsquo;\u00e9quilibre parfait par une pratique r\u00e9guli\u00e8re<\/figcaption><\/figure><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Definition_simple_ou_se_trouve_le_perinee_et_a_quoi_sert-il\" >D\u00e9finition simple : o\u00f9 se trouve le p\u00e9rin\u00e9e et \u00e0 quoi sert-il ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Que_dit_la_medecine_au_sujet_du_perinee_homme\" >Que dit la m\u00e9decine au sujet du p\u00e9rin\u00e9e homme ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Lecture_psycho-corporelle_au-dela_du_muscle\" >Lecture psycho-corporelle : au-del\u00e0 du muscle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#La_tension_globale_du_corps\" >La tension globale du corps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Le_stress\" >Le stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#La_respiration\" >La respiration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Exercices_du_perinee_homme_guide_pratique\" >Exercices du p\u00e9rin\u00e9e homme : guide pratique<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#1_Identifier_le_perinee\" >1. Identifier le p\u00e9rin\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#2_Contractions_simples\" >2. Contractions simples<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#3_Contractions_rapides\" >3. Contractions rapides<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#4_Relachement_conscient\" >4. Rel\u00e2chement conscient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#5_Respiration_perinee\" >5. Respiration + p\u00e9rin\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Frequence_dentrainement_ideale\" >Fr\u00e9quence d\u2019entra\u00eenement id\u00e9ale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Les_erreurs_a_eviter\" >Les erreurs \u00e0 \u00e9viter<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Lien_avec_les_techniques_pour_retarder_lejaculation\" >Lien avec les techniques pour retarder l\u2019\u00e9jaculation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Lien_avec_la_sophrologie_la_relaxation_et_la_PNL\" >Lien avec la sophrologie, la relaxation et la PNL<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Une_approche_progressive_avec_le_sexo-coaching\" >Une approche progressive avec le sexo-coaching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#5_bonnes_raisons_de_travailler_son_perinee\" >5 bonnes raisons de travailler son p\u00e9rin\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Point_de_vue_critique\" >Point de vue critique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#FAQ_%E2%80%93_Questions_frequentes_sur_le_perinee_homme\" >FAQ \u2013 Questions fr\u00e9quentes sur le p\u00e9rin\u00e9e homme<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Combien_de_temps_avant_de_voir_des_resultats\" >Combien de temps avant de voir des r\u00e9sultats ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Peut-on_en_faire_tous_les_jours\" >Peut-on en faire tous les jours ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Est-ce_utile_sans_autre_technique\" >Est-ce utile sans autre technique ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Peut-on_trop_muscler_le_perinee\" >Peut-on trop muscler le p\u00e9rin\u00e9e ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Est-ce_discret\" >Est-ce discret ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Existe-t-il_des_etudes_scientifiques_sur_le_perinee_homme\" >Existe-t-il des \u00e9tudes scientifiques sur le p\u00e9rin\u00e9e homme ?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.agoracademie.com\/blog\/perinee-homme\/#Pour_resumer\" >Pour r\u00e9sumer<\/a><\/li><\/ul><\/nav><\/div>\n\n<\/div>\n\n\n<p>Le p\u00e9rin\u00e9e homme est un muscle cl\u00e9 souvent m\u00e9connu, pourtant essentiel pour mieux contr\u00f4ler son \u00e9jaculation et am\u00e9liorer ses sensations.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Pratiquer r\u00e9guli\u00e8rement des exercices du p\u00e9rin\u00e9e permet de renforcer cette zone et de mieux g\u00e9rer son excitation.<\/p>\n\n\n\n<p>Tr\u00e8s souvent, les difficult\u00e9s comme l\u2019\u00e9jaculation rapide sont li\u00e9es \u00e0 un manque de contr\u00f4le musculaire, mais aussi \u00e0 une mauvaise connexion avec son corps.<\/p>\n\n\n\n<p>Travailler le p\u00e9rin\u00e9e s\u2019inscrit donc pleinement dans une d\u00e9marche de d\u00e9veloppement personnel et de gestion du <a href=\"https:\/\/www.agoracademie.com\/blog\/qu-est-ce-que-le-stress-definition\/\">stress<\/a>.<\/p>\n\n\n\n<p>Dans cet article, vous allez d\u00e9couvrir <strong>comment faire des exercices du p\u00e9rin\u00e9e homme<\/strong>, simplement et efficacement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Definition_simple_ou_se_trouve_le_perinee_et_a_quoi_sert-il\"><\/span>D\u00e9finition simple : o\u00f9 se trouve le p\u00e9rin\u00e9e et \u00e0 quoi sert-il ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Le p\u00e9rin\u00e9e est un ensemble de muscles situ\u00e9 entre les testicules et l\u2019anus.<\/p>\n\n\n\n<p>Son r\u00f4le est multiple :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>soutenir les organes,<\/li>\n\n\n\n<li>intervenir dans l\u2019\u00e9rection,<\/li>\n\n\n\n<li>jouer un r\u00f4le cl\u00e9 dans l\u2019\u00e9jaculation.<\/li>\n<\/ul>\n\n\n\n<p>Chez l\u2019homme, il est directement impliqu\u00e9 dans le contr\u00f4le du r\u00e9flexe \u00e9jaculatoire.<\/p>\n\n\n\n<p>Concr\u00e8tement :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>un p\u00e9rin\u00e9e tonique = meilleur contr\u00f4le,<\/li>\n\n\n\n<li>alors qu&rsquo;un p\u00e9rin\u00e9e trop tendu ou mal utilis\u00e9 = perte de contr\u00f4le.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_dit_la_medecine_au_sujet_du_perinee_homme\"><\/span>Que dit la m\u00e9decine au sujet du p\u00e9rin\u00e9e homme ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La m\u00e9decine reconna\u00eet l\u2019importance du p\u00e9rin\u00e9e, notamment dans :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>la continence urinaire,<\/li>\n\n\n\n<li>et la fonction sexuelle.<\/li>\n<\/ul>\n\n\n\n<p>Les exercices de type \u00ab&nbsp;Kegel&nbsp;\u00bb sont souvent recommand\u00e9s pour :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>renforcer les muscles pelviens<\/li>\n\n\n\n<li>et am\u00e9liorer le contr\u00f4le.<\/li>\n<\/ul>\n\n\n\n<p>Cependant, ils sont souvent mal expliqu\u00e9s ou mal pratiqu\u00e9s.<\/p>\n\n\n\n<p>Et surtout, la m\u00e9decine en g\u00e9n\u00e9ral parle peu (mais quand m\u00eame de plus en plus souvent) de la dimension globale, \u00e0 savoir :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le stress,<\/li>\n\n\n\n<li>la respiration<\/li>\n\n\n\n<li>et le rel\u00e2chement.<\/li>\n<\/ul>\n\n\n\n<p>Ce qui limite parfois leur efficacit\u00e9, d&rsquo;o\u00f9 l&rsquo;importance de la pratique (voir ci-apr\u00e8s).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lecture_psycho-corporelle_au-dela_du_muscle\"><\/span>Lecture psycho-corporelle : au-del\u00e0 du muscle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dans une approche plus globale, le p\u00e9rin\u00e9e ne fonctionne pas seul.<\/p>\n\n\n\n<p>En effet, il est directement li\u00e9 aux points suivants&nbsp;:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_tension_globale_du_corps\"><\/span>La tension globale du corps<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Un corps tendu entra\u00eene un p\u00e9rin\u00e9e contract\u00e9 en permanence.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_stress\"><\/span>Le stress<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Le stress augmente les contractions involontaires.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_respiration\"><\/span>La respiration<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Une respiration bloqu\u00e9e emp\u00eache un bon rel\u00e2chement.<\/p>\n\n\n\n<p>R\u00e9sultat :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>trop de tension = \u00e9jaculation rapide<\/li>\n\n\n\n<li>et pas assez de conscience = manque de contr\u00f4le.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>L\u2019objectif n\u2019est donc pas seulement de renforcer, mais aussi d\u2019apprendre \u00e0 <strong>rel\u00e2cher au bon moment<\/strong>.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercices_du_perinee_homme_guide_pratique\"><\/span>Exercices du p\u00e9rin\u00e9e homme : guide pratique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Voici <strong>5 exercices<\/strong> simples \u00e0 pratiquer r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Identifier_le_perinee\"><\/span>1. Identifier le p\u00e9rin\u00e9e<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Avant de le renforcer, il faut d&rsquo;abord le sentir et voici comment faire&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lors de la miction, essayez de stopper le jet d\u2019urine.<\/li>\n<\/ul>\n\n\n\n<p>Cela permet d\u2019identifier le muscle, mais attention, cela n&rsquo;est pas \u00e0 faire syst\u00e9matiquement, uniquement pour le rep\u00e9rer.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Contractions_simples\"><\/span>2. Contractions simples<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Comment faire :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>contracter le p\u00e9rin\u00e9e (comme pour retenir un gaz ou l\u2019urine),<\/li>\n\n\n\n<li>maintenir 3 \u00e0 5 secondes,<\/li>\n\n\n\n<li>puis rel\u00e2cher.<\/li>\n<\/ul>\n\n\n\n<p>R\u00e9p\u00e9ter :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 fois<\/li>\n\n\n\n<li>2 \u00e0 3 fois par jour<\/li>\n<\/ul>\n\n\n\n<p>Effet :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>renforcement progressif.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Contractions_rapides\"><\/span>3. Contractions rapides<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Objectif :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>am\u00e9liorer la r\u00e9activit\u00e9.<\/li>\n<\/ul>\n\n\n\n<p>Comment faire :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>contracter \/ rel\u00e2cher rapidement,<\/li>\n\n\n\n<li>\u00e0 faire en s\u00e9ries de 10 \u00e0 20 r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Relachement_conscient\"><\/span>4. Rel\u00e2chement conscient<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tr\u00e8s souvent oubli\u00e9\u2026 et pourtant essentiel.<\/p>\n\n\n\n<p>Comment faire :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>contracter l\u00e9g\u00e8rement,<\/li>\n\n\n\n<li>puis rel\u00e2cher compl\u00e8tement,<\/li>\n\n\n\n<li>ressentir la d\u00e9tente.<\/li>\n<\/ul>\n\n\n\n<p>Effet :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meilleure gestion de la tension.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Respiration_perinee\"><\/span>5. Respiration + p\u00e9rin\u00e9e<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Associer respiration et contr\u00f4le de la mani\u00e8re suivante :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>inspirer \u2192 rel\u00e2cher<\/li>\n\n\n\n<li>expirer \u2192 l\u00e9g\u00e8re contraction<\/li>\n<\/ul>\n\n\n\n<p>Effet :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>coordination corps \/ respiration.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequence_dentrainement_ideale\"><\/span>Fr\u00e9quence d\u2019entra\u00eenement id\u00e9ale<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pour obtenir des r\u00e9sultats la r\u00e9gularit\u00e9 de l&rsquo;entra\u00eenement est plus importante que son intensit\u00e9.<\/p>\n\n\n\n<p>Aussi, voici ce qui pourrait devenir votre r\u00e8gle&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 \u00e0 10 minutes par jour<\/li>\n\n\n\n<li>exercices r\u00e9partis dans la journ\u00e9e<\/li>\n\n\n\n<li>pratique sur plusieurs semaines<\/li>\n<\/ul>\n\n\n\n<p>Notez bien, pour ne pas vous d\u00e9courager trop vite, que les r\u00e9sultats apparaissent progressivement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_erreurs_a_eviter\"><\/span>Les erreurs \u00e0 \u00e9viter<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Cela est tr\u00e8s important pour ne pas aggraver le probl\u00e8me.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Trop contracter&nbsp;:<\/strong> un p\u00e9rin\u00e9e trop tendu peut acc\u00e9l\u00e9rer l\u2019\u00e9jaculation.<\/li>\n\n\n\n<li><strong>Oublier de respirer&nbsp;:<\/strong> bloquer sa respiration augmente la tension.<\/li>\n\n\n\n<li><strong>Vouloir aller trop vite&nbsp;:<\/strong> le corps a besoin de temps pour apprendre.<\/li>\n\n\n\n<li><strong>Se focaliser uniquement sur le muscle&nbsp;:<\/strong> le travail doit rester global (corps + mental).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lien_avec_les_techniques_pour_retarder_lejaculation\"><\/span>Lien avec les techniques pour retarder l\u2019\u00e9jaculation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Le travail du p\u00e9rin\u00e9e est compl\u00e9mentaire des autres approches.<\/p>\n\n\n\n<p>L&rsquo;id\u00e9e est donc de combiner notamment&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>la respiration,<\/li>\n\n\n\n<li>la relaxation,<\/li>\n\n\n\n<li>et le contr\u00f4le musculaire,<\/li>\n<\/ul>\n\n\n\n<p>afin que les r\u00e9sultats sont bien plus efficaces.<\/p>\n\n\n\n<p>Pour aller plus loin, vous pouvez consulter notre article <a href=\"https:\/\/www.agoracademie.com\/blog\/retarder-ejaculation\/\">5 techniques naturelles pour retarder l\u2019\u00e9jaculation<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lien_avec_la_sophrologie_la_relaxation_et_la_PNL\"><\/span>Lien avec la sophrologie, la relaxation et la PNL<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nous l&rsquo;avons \u00e9voqu\u00e9 juste avant, les exercices du p\u00e9rin\u00e9e sont encore plus efficaces lorsqu\u2019ils sont int\u00e9gr\u00e9s dans une approche globale.<\/p>\n\n\n\n<p>C&rsquo;est pourquoi, nous vous recommandons de vous ouvrir \u00e0&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>la sophrologie<\/strong> et \u00e0 <strong>la relaxation<\/strong> qui permettent de :<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rel\u00e2cher les tensions profondes,<\/li>\n\n\n\n<li>mieux ressentir son corps,<\/li>\n\n\n\n<li>diminuer le stress,<\/li>\n\n\n\n<li>et\/ou \u00e0 <strong>la PNL<\/strong> qui aide :<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00e0 modifier les automatismes,<\/li>\n\n\n\n<li>et \u00e0 renforcer la confiance.<\/li>\n<\/ul>\n\n\n\n<p>Cet ensemble permet un meilleur contr\u00f4le, naturel et durable.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Une_approche_progressive_avec_le_sexo-coaching\"><\/span>Une approche progressive avec le sexo-coaching<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si cette approche globale vous int\u00e9resse, pour int\u00e9grer ces exercices dans une routine efficace un accompagnement structur\u00e9 peut \u00eatre utile.<\/p>\n\n\n\n<p>C&rsquo;est justement ce que propose <a href=\"https:\/\/www.agoracademie.com\/boutique\/formations-cd-dvd\/product\/sexo-coaching-lutter-contre-l-ejaculation-precoce-avec-la-sophrologie-pnl-relaxation\">notre programme de sexo-coaching<\/a> \u00e0 savoir :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>des s\u00e9ances guid\u00e9es,<\/li>\n\n\n\n<li>des exercices progressifs<\/li>\n\n\n\n<li>et une approche globale corps \/ mental.<\/li>\n<\/ul>\n\n\n\n<p>L\u2019objectif est ici d\u2019apprendre \u00e0 utiliser ces techniques dans des situations r\u00e9elles, sans pression.<\/p>\n\n\n\n<p>D&rsquo;autre part, vous pouvez \u00e9galement consulter notre article principal sur <a href=\"https:\/\/www.agoracademie.com\/blog\/ejaculation-precoce\/\"><strong>l\u2019\u00e9jaculation pr\u00e9coce<\/strong><\/a> pour mieux comprendre l\u2019ensemble du m\u00e9canisme.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_bonnes_raisons_de_travailler_son_perinee\"><\/span>5 bonnes raisons de travailler son p\u00e9rin\u00e9e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Am\u00e9liorer le contr\u00f4le de l\u2019\u00e9jaculation.<\/li>\n\n\n\n<li>Mieux conna\u00eetre son corps.<\/li>\n\n\n\n<li>Gagner en confiance.<\/li>\n\n\n\n<li>R\u00e9duire les tensions.<\/li>\n\n\n\n<li>Am\u00e9liorer la qualit\u00e9 des sensations.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Point_de_vue_critique\"><\/span>Point de vue critique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oui, les exercices du p\u00e9rin\u00e9e sont efficaces, mais seulement \u00e0 condition :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>d\u2019\u00eatre r\u00e9guliers,<\/li>\n\n\n\n<li>d\u2019\u00eatre bien r\u00e9alis\u00e9s<\/li>\n\n\n\n<li>et d\u2019int\u00e9grer aussi le rel\u00e2chement.<\/li>\n<\/ul>\n\n\n\n<p>En effet, un travail uniquement bas\u00e9 sur la contraction pourrait \u00eatre totalement contre-productif.<\/p>\n\n\n\n<div class=\"wp-block-magic-content-box-content-box aligncenter magic-content-box-66812d86-a03e-4 magic-content-box-contentBox block-wrapper-background content-align-center\"><style>.magic-content-box-66812d86-a03e-4 .magic-content-box-content-wrapper{text-align:center;margin-top:30px;margin-bottom:30px}.magic-content-box-66812d86-a03e-4 .magic-content-box-section-header-wrapper{border-color:#ff201f}.magic-content-box-66812d86-a03e-4 .magic-content-box-section-wrapper{padding-top:30px;padding-right:30px;padding-bottom:30px;padding-left:30px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px}.magic-content-box-66812d86-a03e-4 .content-img-wrap{width:100%}.magic-content-box-66812d86-a03e-4 .magic-content-box-section-head-wrap{text-align:center;padding-top:0px;padding-right:0px;padding-bottom:0px;margin-top:0px;margin-bottom:0px;padding-left:0px}.magic-content-box-66812d86-a03e-4 .magic-content-box-section-head-wrap .magic-content-box-title{color:#404040;font-size:32px;font-family:Default;padding-top:5px;padding-bottom:5px}.magic-content-box-66812d86-a03e-4 .magic-content-box-section-head-wrap .magic-content-box-subtitle{color:#6d6d6d;font-size:18px;font-family:Default;padding-top:5px;padding-bottom:5px}.magic-content-box-66812d86-a03e-4 .magic-content-box-title-dash{color:#ff201f}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button span{color:#fff;border-width:1px;font-size:16px;font-family:Default}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button .magic-content-box-button{background-color:#ff201f}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button i{color:#fff;font-size:13px}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button{margin-top:10px;margin-bottom:10px}.magic-content-box-66812d86-a03e-4 .magic-content-box-button{padding-top:5px;padding-right:15px;padding-bottom:5px;padding-left:15px}@media screen and (max-width:1025px){.magic-content-box-66812d86-a03e-4 .magic-content-box-section-head-wrap .magic-content-box-title{font-size:undefinedpx}.magic-content-box-66812d86-a03e-4 .magic-content-box-section-head-wrap .magic-content-box-subtitle{font-size:undefinedpx}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button span{font-size:undefinedpx}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button i{font-size:px}}@media screen and (max-width:767px){.magic-content-box-66812d86-a03e-4 .magic-content-box-section-head-wrap .magic-content-box-title{font-size:undefinedpx}.magic-content-box-66812d86-a03e-4 .magic-content-box-section-head-wrap .magic-content-box-subtitle{font-size:undefinedpx}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button span{font-size:undefinedpx}.magic-content-box-66812d86-a03e-4 .magic-content-box-block-button i{font-size:px}}<\/style><div class=\"content-wrapper-inner\"><div class=\"magic-content-box-content-wrapper magic-content-box-blocks style-3\"><div class=\"content-img-wrap\"><img decoding=\"async\" src=\"https:\/\/www.agoracademie.com\/blog\/wp-content\/uploads\/2015\/05\/ejaculation_precoce.jpg\" alt=\"T\u00e9l\u00e9charger le CD pour traiter l'\u00e9jaculation pr\u00e9coce\" class=\"\"\/><\/div><div class=\"magic-content-box-section-wrapper magic-content-box-mainheader-wrap\"><div class=\"magic-content-box-section-header-wrapper magic-content-box-blocks\"><div class=\"magic-content-box-section-head-wrap magic-content-box-style1 magic-content-box-center\"><div class=\"magic-content-box-title-wrapper\"><span class=\"magic-content-box-title-dash magic-content-box-upper-dash\"><\/span><h4 class=\"magic-content-box-title\">T\u00e9l\u00e9charger le CD pour traiter l&rsquo;\u00e9jaculation pr\u00e9coce<\/h4><span class=\"magic-content-box-title-dash magic-content-box-lower-dash\"><\/span><\/div><div class=\"magic-content-box-subtitle-wrapper\"><span class=\"magic-content-box-title-dash magic-content-box-upper-dash\"><\/span><p class=\"magic-content-box-subtitle\">Programme d&rsquo;auto-coaching audio<\/p><span class=\"magic-content-box-title-dash magic-content-box-lower-dash\"><\/span><\/div><\/div><\/div><div class=\"magic-content-box-desc-btn-wrap\"><div class=\"magic-content-box-block-button\"><a href=\"https:\/\/www.agoracademie.com\/boutique\/formations-cd-dvd\/product\/sexo-coaching-lutter-contre-l-ejaculation-precoce-avec-la-sophrologie-pnl-relaxation\" class=\"magic-content-box-button magic-content-box-button-shape-rounded magic-content-box-button-size-small hover-style-1 btn-icon-left\"><span>PR\u00c9SENTATION DU CD<\/span><\/a><\/div><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQ_%E2%80%93_Questions_frequentes_sur_le_perinee_homme\"><\/span>FAQ \u2013 Questions fr\u00e9quentes sur le p\u00e9rin\u00e9e homme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Combien_de_temps_avant_de_voir_des_resultats\"><\/span>Combien de temps avant de voir des r\u00e9sultats ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>G\u00e9n\u00e9ralement quelques semaines avec une pratique r\u00e9guli\u00e8re.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Peut-on_en_faire_tous_les_jours\"><\/span>Peut-on en faire tous les jours ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Oui, c\u2019est m\u00eame recommand\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Est-ce_utile_sans_autre_technique\"><\/span>Est-ce utile sans autre technique ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Oui, mais les r\u00e9sultats seront meilleurs en combinant avec la respiration et la relaxation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Peut-on_trop_muscler_le_perinee\"><\/span>Peut-on trop muscler le p\u00e9rin\u00e9e ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Oui, un exc\u00e8s de tension peut \u00eatre probl\u00e9matique.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Est-ce_discret\"><\/span>Est-ce discret ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Oui, ces exercices peuvent \u00eatre r\u00e9alis\u00e9s n\u2019importe o\u00f9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Existe-t-il_des_etudes_scientifiques_sur_le_perinee_homme\"><\/span>Existe-t-il des \u00e9tudes scientifiques sur le p\u00e9rin\u00e9e homme ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Oui, il en existe plusieurs, dont celle-ci de 2014 d&rsquo;Andrew L Siegel traitant entre autres de la <a href=\"https:\/\/www.agoracademie.com\/blog\/impuissance-sexuelle\/\">dysfonction \u00e9rectile<\/a>, des troubles de l&rsquo;\u00e9jaculation et notamment de l&rsquo;\u00e9jaculation pr\u00e9coce : <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24821468\/\" target=\"_blank\" rel=\"noreferrer noopener\">R\u00e9\u00e9ducation des muscles du plancher pelvien chez l&rsquo;homme : applications pratiques<\/a> (<em>Pelvic floor muscle training in males: practical applications<\/em>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pour_resumer\"><\/span>Pour r\u00e9sumer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Le p\u00e9rin\u00e9e homme est un levier essentiel pour mieux contr\u00f4ler son \u00e9jaculation.<\/p>\n\n\n\n<p>Des exercices simples permettent de le renforcer, en notant que le rel\u00e2chement est tout aussi important que la contraction, et qu&rsquo;une pratique r\u00e9guli\u00e8re donne des r\u00e9sultats durables.<\/p>\n\n\n\n<p>En int\u00e9grant ces exercices dans une approche globale, il devient possible de retrouver un meilleur contr\u00f4le, donc d&rsquo;avoir acc\u00e8s \u00e0 une <a href=\"https:\/\/www.agoracademie.com\/blog\/stress-et-sexualite\/\">sexualit\u00e9 plus sereine<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le p\u00e9rin\u00e9e homme est un muscle cl\u00e9 souvent m\u00e9connu, pourtant essentiel pour mieux contr\u00f4ler son \u00e9jaculation et am\u00e9liorer ses sensations.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[128],"tags":[],"class_list":["post-24543","post","type-post","status-publish","format-standard","hentry","category-exercice-de-developpement-personnel"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>P\u00e9rin\u00e9e homme : exercices simples et guide pratique<\/title>\n<meta name=\"description\" content=\"P\u00e9rin\u00e9e homme : exercices simples pour renforcer et mieux contr\u00f4ler son \u00e9jaculation naturellement et efficacement.\" 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