Exercises to improve potency: the most effective

Erectile dysfunction and erectile dysfunction often become the "mate" of men after the age of 40. Multiple usesSpecial gymnastics to preserve male strength.

There are useful exercises for male strength that help maintain fitness and prevent congestion in sedentary parts of the body. Exercise improves the blood supply to the genitals.

A little about potency

According to sexologists,"effectiveness"is a term for the male gender.

In a word, this concept is the ability of a man to have normal intercourse. What matters is how tight the reproductive organs are, how quickly an erection occurs, and how long intercourse lasts.

Problems in the sexual sphere expose male representatives to complications, diseases, psychological barriers.

You can identify the owner of a normal libidoaccording to the following instructions:

• weight within normal limits;
• harmoniously developed muscles;
• warm hands;
• Confident in his strength;
• smoothness and purity of the skin;
• have a sense of humour;
• stiffness and vitality of gait;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

The reason for the decrease in potency

There are many factorsreduce male strength:

• Malnutrition;
• a history of chronic illness;
• neglect the rules of a healthy lifestyle;
• the presence of bad habits;
• malfunctions of internal organs.

Effective exercises at home will help men avoid the uncomfortable feeling of getting used to prostatitis and impotence.

The result of the joint work of doctors and trainers are complexes that help maintain body shape and sexuality for a long time. Exercise has a beneficial effect on both libido and the state of the body in general.

Exercises to improve potency

People with a sedentary lifestyle are encouraged to go to the gym or the swimming pool. Physical activity can prevent stagnation in the genital area and improve men's health.

It should be noted that good fitness is a preventive measure, and existing problems cannot be eliminated by swimming and exercise alone.

However, to increase potency is usedSpecial exercises combined into a complex:

1. exercise "basketball";
2. exercise "butterfly";
3. exercises "pendulum";
4. squat;
5. push-ups on the knees;
6. pubococcygeus muscle pump.

The listed physical exercises are very helpful for libido. If a person exercises regularly and adequately, then he will be able to exercise without drugs and stay in the "sexual system" for a long time.

Exercising to increase potency not only improves blood circulation in the genitals (and this makes sex last longer).There are some additional benefits:

• stimulates the production of testosterone in the body;
• eliminate stagnant processes;
• against stress.

Many sexologists are faced with the task of returning the joy of a healthy sex life to a man. Effectiveness exercises are combined according to the following scheme:

1. Roof.Take the starting position - lie on your back and stretch your arms along the body. Lift your pelvis off the floor and gently lower, keeping your back pressed. The exercise is performed 10 times.
2. Hold.Start in a standing position, legs apart. Imagine that there is an object between the knees that needs to be held. Squeeze the muscles as if trying to hold a ball or stone between the knees. The execution time is 5 seconds. Run 10 approaches.
3. Rotate the pelvis. Start the pose - stand with your feet shoulder width apart. Rotate the pelvis 30-40 times in each direction.

Strength training exercises for men should be performed at a calm pace, with increasing loads over time. It is best to start classes with several approaches, increasing their number to 20.

The emotional background is also important: you should exercise with a good mood, this helps to achieve the desired results. You can't forget to run and go to the gym.

Men's strength training exercises will help those who are facing a decline in sexual activity. Regular walking is an easy and affordable way to increase libido by improving blood circulation in the genital area.

Walking has a positive effect on testicular activity, but to achieve results you should try and walk 3 km a day at a brisk pace.

The following exercises are also suitable for restoring potency:

• "step ahead". March in place for at least 5 minutes, gradually increasing the time. We must try to raise the knees and pull them towards the abdomen. If you want, you can put your hands behind your head. The first step is a warm-up exercise to warm up the joints.
• Skip.In the starting position, bend your knees. Start running in place, keeping your toes pressed to the floor, and alternately raising your heels. To perform the exercise correctly, you must quickly bring the knee forward.
• "Butterfly":
  1. Start in a position where you lie on the floor and bring your feet up to your buttocks.
  2. Then you need to put your hands on your knees, and at the same time spread your legs wide and try to touch the floor with your knees. It is important that the lower back remains pressed to the floor.
  3. If difficulties arise during the implementation, a helping hand is allowed.
  4. The exercise is performed on an exhalation, rhythmic, but it takes effort - the muscles should be tense. It is also necessary to return to the starting position on an exhalation, but in this case, arms against each other.

Squats- this is a proven means to prevent blockages in the prostate gland and subsequent prostatitis; it should be included in the complex to restore libido.

This exercise strengthens the glutes and supports the genitals.

15 squats is a beginner's number. Squat options can be borrowed from ballet (plié) or sumo, you can give preference to classical exercises, alternating between shallow and dynamic squats.

Potency is closely related to the squat, which activates the muscles of the perineum. It is necessary to adhere to the correct execution technique:

1. Feet should be shoulder width apart.
2. Take a deep breath and slowly sit down as you exhale.
3. After lowering to the lowest point, place your hands between your legs parallel to the floor.
4. Lower your palms to the floor.
5. Stop and take 10-15 breaths.
6. Slowly lift up as you inhale.
7. If desired, repeat the inhalation - exhalation in the starting position.

Run- this is a simple and affordable means to maintain body tone and physical shape. Jogging is especially beneficial for overweight people.

Many experts note a link between obesity and reduced sexual activity, so running helps maintain strength, increasing mental and physical strength.

In addition, running has some other advantages:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Increase endurance.
3. One gets an energy boost and immune system boost.
4. The body is still in good condition.
5. Increase endurance, strengthen the cardiovascular system.
6. Improves blood circulation in the pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. Mood is improved.
10. Increase testosterone levels.

Running requires fresh air. It would be nice if the run was supplemented by overcoming obstacles: this increases self-esteem. The long distance is a great exercise for all muscles and a way to increase blood circulation in the genitals (for longer sex).

Beginners should alternate running with brisk walking and exercise in the morning. You should exercise for at least 20 minutes a day. We must not forget about the warm-up, you also need to monitor the rhythm of breathing.

Prostate exercises

Strength training exercises have a beneficial effect on the muscles of the pelvic region and reduce abdominal pressure. Thus, the natural massage of the prostate gland takes place, during which the metabolism improves. It also increases blood flow to the penis.

Exercises for the prostate gland performed correctly and regularly also help to normalize the functioning of the nervous system, fight inflammation and improve adrenal function.

Prostate massage- an excellent prophylactic and therapeutic agent for diseases of the prostate gland, tk. increased blood flow to the genitals. The effect of massage lasts for a long time. Even a procedure performed a few hours before intimacy contributes to a stable erection and prolonged intercourse.

Here are the most effective exercises:

1. Back strain. Back to the starting position, kneel. Bend your chest to the floor as low as possible and linger for 10 seconds. Run 3 times.
2. Anal enema. You can do the exercise anytime, anywhere, standing or sitting. Douche for 10 seconds and repeat 3 times.
3. Pull your legs to your chest. Hold the starting position - lying on the floor. Pull the bent leg toward the chest, stretch the glutes and lower back, linger for 10 seconds.
4. Strengthen back muscles. Kneel and tighten your abs, while raising the opposite arm and leg, hold for 10 seconds.

Kegel exercises

Strength training exercises for men have a good effect on the pelvic floor muscles and erection ability. In addition, the phenomenon of premature ejaculation does not occur, the ejaculatory force and the amount of ejaculate are increased.

For men with prostatitis, there are Kegel exercises. Without preliminary preparation, family conditions are suitable for performing, so gymnastics has become very popular.

Some exercises:

1. Contract the pelvic floor muscles for about a minute and gently relax the muscles. Do 10 sets. Over time, the duration of contractions increases.
2. Contract the gluteal muscles by pulling the anus. It is necessary to reduce and stretch the glutes 10 times per approach, gradually increasing the number of repetitions to 50 times.
3. Urination training. Hang the jet at least 4 times while stretching.

Exercises to increase libido

Competence is a concept related to physiology, while libido refers to the emotional realm, but both these terms are closely intertwined. Erectile dysfunction and erectile dysfunction are often caused by stress, anxiety, psychological trauma or overwork.

In this case, potency exercises may not be able to cope with the task, so you will have to contact a sexologist and a psychologist. However, a set of exercises to increase libido is developed:

1. Lie on your back and rub your palms. Place your head on your right hand, and attach your left side to the genitals. Squeeze the leg and anal muscles, and squeeze and slightly stretch the genitals. Repeat 20 times.
2. Strength training. Working with your own weight contributes to testosterone production, just doing a few push-ups or squats is enough.
3. Walking briskly barefoot. Walk on grass or rocks. Skin diseases prevent this type of exercise.

Yoga for strength

Yoga is very useful for male enhancement. There are several exercises that will be useful for potency:

1. Lie on your back, arms stretched along the body. Normalize the breath and begin to slowly raise the leg. Then raise your lower back and slowly swing your legs over your head, on tiptoes. Both hands must be balanced. Breathe calmly, inhaling through your nose and exhaling through your mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates metabolism, and removes congestion in the prostate area.
2. Dhanurasana.Lie on your stomach, resting your chin on the floor. Breathing should be calm and even. Gently grasp your ankles with your hands and bring your heels toward your buttocks. According to yogis, the hips (ideally) should not touch the floor. Care should be taken not to pull the leg too hard to avoid injury. Asana warms the pubococcygeus muscle.
3. Bhujangasana.Lie on your stomach, bend your elbows and rest on your palms. The legs must be closed. While inhaling, raise your body and lean back. Bend to the navel and slowly come back.
4. "Boat". Lie on your stomach, while extending your arms forward and legs back. The shape of a person during exercise will resemble a boat.
5. "Grasshopper". Lying on your stomach, extend your fists into fists along your body. Nose and chin should be in contact with the surface of the mat. Slowly lift your buttocks and legs up, holding the top for a few seconds. Slowly return to the original position. Run many times.
6. mudra yoga. Sitting on your heels, bring your hands behind your back, while grabbing your right wrist with your left hand. Breathe regularly. On an exhale, bend down to the floor as low as possible and hold this position for 20 seconds. Slowly return to the original position. Run many times.

There are cases of contraindications, it is necessary to consult a specialist. Do not self-medicate. This rule is especially relevant when there are operational problems with the reproductive system.