Exercises to increase potency: the most effective

Reduced potency and erectile dysfunction often become a man's "life partner" after 40 years. Use a lotspecial gymnastics to maintain male strength.

There are useful exercises for male potency that help maintain physical fitness and prevent congestion in sedentary parts of the body. Gymnastics increases the blood supply to the genitals.

A little about potential

According to sexologists,"potency"is a term that refers only to male sexuality.

In simple words, the concept is the ability of a man to have normal sexual intercourse. It is important how tense the reproductive organs are, how quickly an erection appears, how long sexual intercourse lasts.

Problems in the sexual sphere lead representatives of the stronger sex to complexes, diseases, psychological barriers.

You can determine the owner of a normal libidoaccording to the following guidelines:

• body weight within the normal range;
• harmoniously developed muscles;
• warm hands;
• Belief in your strength;
• smoothness and purity of the skin;
• have a good sense of humor;
• gait hardness and strength;
• develop intellectual abilities;
• sensitive sense of smell;
• low voice.

Reason for decreased potency

There are many factors thatreduce male strength:

• malnutrition;
• history of chronic disease;
• ignoring the rules of a healthy lifestyle;
• the presence of bad habits;
• malfunction of internal organs.

Exercises for potency at home will help men avoid unpleasant acquaintance with prostatitis and impotence.

The result of joint work of doctors and trainers is a complex that helps to maintain physical and sexual shape for a long time. Exercise has a beneficial effect on libido and the overall state of the body.

Exercise to increase potency

People who lead sedentary lifestyles are encouraged to visit the gym or swimming pool. Sports activities can prevent stagnation in the genital area and improve male health.

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

However, to increase potency usespecial exercises are combined into a complex:

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

The listed physical exercises are useful for libido. If a person regularly and fully performs gymnastics, then it is possible to do it without the use of drugs and remain in the "sexual system" for a long time.

Physical exercise for potency not only improves blood circulation in the genitals (and it helps make sexual intercourse last longer).There are a number of additional benefits:

• stimulation of testosterone production in the body;
• elimination of stagnant processes;
• fight stress.

Many sexologists are faced with the task of returning the joy of a healthy sexual life to a man. Exercises for potency are combined in the following scheme:

1. Arch.Take the starting position - lie on your back and stretch your arms along the body. Lift your pelvis off the floor and lower it gently, keeping your back pressed. The exercise is performed 10 times.
2. Hold.Take the starting position, legs apart in a standing position. Imagine that there is an object between the knees that needs to be grasped. Tighten your muscles as if trying to hold a ball or rock between your knees. Execution time is 5 seconds. Run 10 approaches.
3. Pelvic rotation. Take the starting position - stand with feet shoulder width apart. Perform pelvic rotation movements in each direction 30-40 times.

Gymnastics to increase male strength should be performed at a calm pace, over time, the load should be increased. It is optimal to start classes with several approaches, increasing their number to 20.

The emotional background is also important: you need to do gymnastics in a good mood, this helps to achieve the desired result. You can't forget running and going to the gym.

Physical exercise to restore male strength will help those who are faced with a decline in sexual activity. Regular walking is an easy and affordable way to increase libido by increasing blood circulation in the genital area.

Walking has a positive effect on the work of the testicles, but to achieve the result, you will have to make an effort and walk 3 km every day at a high speed.

The following exercises are also suitable for restoring potency:

• "step ahead". Line up in place for at least 5 minutes, gradually increasing the time. We should try to lift the knees high and pull them to the stomach. If you wish, you can put your hands behind your head. The next step is a warm-up exercise to warm up the joints.
• Skipping.Take the starting position, bend your knees. Start running in place, keeping your toes flat on the floor, alternately lifting your heels. To perform the exercise correctly, you need to quickly put your knees forward.
• "Butterfly":
  1. Take the starting position, i. e. lie on the floor and bring your feet up to your buttocks.
  2. Then you need to put your hands on your knees, and spread your legs 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 exercise, then it is permissible to help with your hands.
  4. The exercise is performed on the exhale, smoothly, but with effort - the muscles should be tensed. It is also important to return to the starting position on the exhale, but in this case, the hands resist.

squat- this is a proven way to prevent congestion in the prostate and subsequent prostatitis; it should be included in the complex to restore libido.

This exercise strengthens the gluteal muscles and supports the genitals.

15 squats is a number for beginners. The squat option can be borrowed from ballet (plié) or sumo, you can give preference to the classics, alternating between shallow and dynamic squats.

Potency is closely related to squats, which activate the perineal muscles. It is important to observe the correct execution technique:

1. Feet should be shoulder width apart.
2. Take a deep breath and slowly sit up as you exhale.
3. After descending 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 15-10 breaths.
6. Slowly rise as you inhale.
7. If desired, repeat the inhalations in the starting position.

Run- it is an affordable and simple way to maintain body tone and physical shape. Running is very beneficial for those who are overweight.

Many experts note the relationship between obesity and a decrease in sexual activity, therefore, running helps maintain potency, strengthens the strength of the mind and body.

In addition, running has a number of other advantages:

1. The nervous system becomes more stable, saves a person from stress and depression.
2. Endurance increases.
3. A person receives an energy boost and strengthens the immune system.
4. The body remains in good condition.
5. Increases endurance, strengthens 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 improved.
10. Increases testosterone levels.

Running requires fresh air. It is good if running is complemented by overcoming obstacles: this increases self-esteem. Distance is a great exercise for all muscles and a way to increase blood circulation in the genitals (so sex lasts longer).

Beginners are advised to alternate running with brisk walking and exercising in the morning. Exercise should take at least 20 minutes a day. We should not forget about warming up, you also need to monitor breathing.

Prostate Exercise

Exercises to strengthen potency have a beneficial effect on the muscles of the pelvic region and reduce the decrease in abdominal pressure. Thus, a natural massage of the prostate occurs, during which metabolic processes increase. It also increases blood flow to the penis.

Properly and regularly performed exercises for the prostate also normalize the functioning of the nervous system, fight inflammation and improve adrenal function.

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

Here are the most effective exercises:

1. Back stretch. Take the starting position, kneeling. Bend your chest towards the floor as low as possible and linger for 10 seconds. Run 3 times.
2. Anal retraction. You can do the exercises anytime, anywhere, standing or sitting. Pull the anus for 10 seconds and repeat 3 times.
3. Pulling legs to chest. Take the starting position - lying on the floor. Pull the bent leg to the chest, stretch the muscles of the buttocks and lower back, linger for 10 seconds.
4. Strengthens back muscles. Kneel and tighten your abdominal muscles, raise the opposite arm and leg at the same time, lingering for 10 seconds.

Kegel exercises

Competent exercises for male potency have a good effect on the muscles of the pelvic floor and erection. In addition, premature ejaculation does not occur, and the force of ejaculation and the volume of seminal fluid secreted increase.

For men suffering from prostatitis, there are Kegel exercises. Preliminary preparation is not required, home conditions are suitable for performing, so gymnastics has become very popular.

Some exercises:

1. Contract the perineal muscles for about a minute and gently relax the muscles. Do 10 sets. Over time, the contraction time increases.
2. Contract the gluteal muscles by pulling in the anus. It is necessary to reduce and stretch the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urinary training. Suspend the jet at least 4 times while tensing the muscles.

Exercise to increase libido

Potency is a concept related to physiology, whereas libido refers to the realm of emotion, but the two terms are closely related. Decreased potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, potency training may not be able to cope with the task, so you should contact a sexologist and psychologist. However, a set of exercises to increase desire was developed:

1. Lie on your back and rub your palms. Place your head in your right hand, and put your left hand on the genitals. Tighten the muscles of the legs and anus, while squeezing and slightly stretching the genitals. Repeat 20 times.
2. Do strength training. Working with your own body weight contributes to testosterone production, it's enough to do a few push-ups or squats.
3. Brisk walking barefoot. Walk on grass or rocks. Skin diseases hinder this type of exercise.

Yoga for potency

Yoga is useful for increasing male strength. There are several exercises that will be useful for potency:

1. Lie on your back with your arms stretched out along your body. Normalize your breathing and start lifting your legs slowly. Then lift your lower back and slowly throw your feet over your head, resting on your toes. Hands must be kept in balance. Breathe in calmly, inhale through your nose and exhale 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 with your chin on the floor. Breathing should be calm and even. Gently grasp your ankles with your hands and bring your heels to your buttocks. According to yogis, the hips (ideally) should not touch the floor. It is important to be careful not to pull your foot too hard to avoid injury. The asana warms the pubococcygeus muscle.
3. Bhujangasana.Lie on your stomach, bend your elbows and rest on your palms. Feet must be closed. While inhaling, lift the body and lean back. Bend to the navel and slowly return to the back.
4. "Boat". Lie on your stomach and at the same time stretch your arms forward and legs back. The figure of a person during practice should resemble a boat.
5. "Grasshopper". Lie on your stomach, spread your hands into fists along the body. The nose and chin should be in contact with the surface of the mat. Slowly lift your buttocks and legs up, lingering at the top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudra. Sit on your heels, holding your hands behind your back, while your left hand should hold your right wrist. Breathe evenly. As you exhale, bend down to the floor as low as possible and linger in this position for 20 seconds. Slowly return to the starting position. Run several times.

There are contraindications, it is necessary to consult a specialist. Self-medication is not recommended. This rule is especially relevant to problems with the reproductive system.