Exercises to improve potency: the most effective

Reduced potency and erectile dysfunction often become men's "partners" after 40 years. Many people use itspecial gymnastics to preserve male strength.

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

A little about potency

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

Simply put, the concept is a man's ability to have a normal sexual relationship. It is important how tense the genitals are, how quickly the erection occurs, and how long intercourse lasts.

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

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

• your weight is within the normal range;
• harmoniously developed muscles;
• warm hands;
• Trust in your fortress;
• smoothness and purity of the skin;
• has a good sense of humor;
• hardness and vigor of gait;
• advanced intellectual abilities;
• sensitive sense of smell;
• low volume.

Reasons for a decrease in potency

There are many factors to thisreduces male potency:

• malnutrition;
• in the anamnesis of chronic diseases;
• ignoring the rules of a healthy lifestyle;
• the presence of bad habits;
• malfunction of internal organs.

Home potency exercises help men avoid the unpleasant experience of prostatitis and impotence.

As a result of the joint work of doctors and trainers, complexes were created that help maintain physical and sexual shape for a long time. Exercise has a beneficial effect on both libido and the state of the body as a whole.

Exercises to improve potency

Sedentary people are encouraged to visit the gym or swimming pool. Sports activity can prevent stagnation in the genital area and improve men's health.

It is worth noting that fitness is good for prevention, and existing problems cannot be eliminated by swimming and training alone.

However, it is used to increase potencyspecial exercises combined into one complex:

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

The listed physical exercises are useful for libido. If a person regularly and fully does gymnastics, he can use drugs and stay in the "sexual system" for a long time.

Potency-enhancing exercise not only improves blood circulation in the genitals (and this helps prolong sexual intercourse).It has many additional benefits:

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

Many sexologists are faced with the task of giving men back the joy of a healthy sex life. The power exercises are combined in the following scheme:

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

Men's strength-enhancing gymnastics should be done at a leisurely pace, and the load should be increased over time. It is optimal to start classes with several approaches, increasing their number to 20.

The emotional background is also important: exercise in a good mood, this will help you achieve the desired result. You can't forget about running and going to the gym.

Physical exercises aimed at restoring male strength help those who are faced with a decrease in sexual activity. Regular walking is a simple and affordable way to increase libido by improving blood circulation in the genitals.

Walking has a positive effect on the work of the testicles, but to achieve the result, you need to make some effort and walk 3 km per day at a fast pace.

The following exercises are also suitable for restoring potency:

• "first step". Walk in place for at least 5 minutes, gradually increasing the time. We should try to raise our knees high and pull them to the stomach. You can keep your hands behind your head if you wish. The first step is a warm-up exercise to warm up the joints.
• Jumper.Take a starting position, bend your knees. Begin running in place, keeping your toes pressed to the floor as you alternately lift your heels. To perform the exercise correctly, you need to bring your knees forward quickly.
• "Butterfly":
  1. Let's take a starting situation, e. g. lie on the floor and pull your legs to your butt.
  2. Then put your hands on your knees and spread your legs apart and try to touch the floor with your knees. It is important that the lower part of the back remains pressed against the floor.
  3. If difficulties arise during the exercise, you can help with your free hand.
  4. The exercise is performed while exhaling, smoothly, but with effort - the muscles must be tense. When exhaling, you must also return to the starting position, but in this case the hands resist.

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

This exercise strengthens the gluteal muscles and supports the genitals.

15 squats is the number for beginners. Squat options can be borrowed from ballet (plié) or sumo, we can prefer the classics, and we can alternate between shallow and dynamic squats.

Potency is closely related to squats, which activate the muscles of the perineum. The correct execution technique must be observed:

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 surface of the floor.
4. Lower your palms to the floor.
5. Stop and take 15-10 breaths.
6. As you inhale, rise slowly.
7. If necessary, repeat the inhalation-exhalation in the starting position.

Run- this is an affordable and simple tool for maintaining body tone and physical shape. Running is especially beneficial for overweight people.

Many experts draw attention to the connection between obesity and a decrease in sexual activity, therefore running helps to maintain potency, strengthens the strength of the mind and body.

In addition, running has many other benefits:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Stamina increases.
3. The person gets a boost of energy and strengthens the immune system.
4. The body remains in good condition.
5. It increases endurance and 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. The mood is improving.
10. Increases testosterone levels.

Running requires fresh air. It is good if running is complemented by overcoming obstacles: it increases self-esteem. Long distances are a great workout for all muscles and a way to increase blood flow to your genitals (so sex lasts longer).

For beginners, we advise you to replace running with brisk walking and a morning exercise. A workout should take at least 20 minutes a day. Do not forget about the warm-up, you must also pay attention to even breathing.

Prostate exercises

Potency-strengthening exercises have a beneficial effect on the muscles of the pelvic region and reduce the drop in abdominal pressure. Thus, a natural massage of the prostate takes place, in which metabolic processes are improved. It also increases blood flow to the penis.

Correctly and regularly performed prostate exercises normalize the functioning of the nervous system, fight inflammation and improve the functioning of the adrenal glands.

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

Here are the most effective exercises:

1. Well, stretching. Let's take a starting position, kneel down. Bend your chest to the floor as low as possible and hold for 10 seconds. Run 3 times.
2. Anus retraction. You can do the exercise anytime, anywhere, standing or sitting. Pull back the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Let's take a starting position - lie on the floor. Pull the bent leg to the chest, stretching the muscles of the buttocks and lower back, stay for 10 seconds.
4. Strengthening the back muscles. Kneel down and tighten your abs, raise your arm and opposite leg at the same time, hold 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 amount of ejected seminal fluid increase.

There are Kegel exercises for men with prostatitis. No prior preparation is necessary, the conditions at home are suitable for performance, so the tournament is very popular.

Some exercises:

1. Contract your perineum muscles for about a minute and gently relax them. Do 10 sets. Over time, the contraction time increases.
2. Contract the glutes by pulling in the anus. It is necessary to lower and tighten the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urination training. Suspend the nozzle at least 4 times while tensing the muscles.

Exercises to increase libido

Potency is a concept related to physiology, while libido refers to the field of emotions, but both concepts are closely intertwined. A decrease in potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overload.

In this case, potency exercises may not be able to cope with the task, so you need to contact a sexologist and a psychologist. However, they develop a series of exercises to increase desire:

1. Lie on your back and rub your palms together. Put your head on your right hand and connect your left hand to your 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 the production of testosterone, it is enough to do a few push-ups or squats.
3. Walk briskly barefoot. Walk on grass or rocks. Skin diseases preclude this type of exercise.

Yoga for potency

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

1. Lie on your back, stretch your arms along your body. Normalize your breathing and begin to slowly raise your legs. Then lift your lower back and slowly throw your leg over your head, resting on your toes. The hands must be balanced. Breathe calmly, in through your nose and out through your mouth. This exercise improves blood circulation in the lower back and pelvic area, stimulates metabolism and eliminates 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 ankle with your hand and pull your heel toward your butt. According to yogis, the hips (ideally) should not touch the surface of the floor. It is important to be careful not to pull your leg too hard to avoid injury. The asana warms up the pubococcygeus muscle.
3. Bhujangasana.Lie on your stomach, bend your elbows and lean on your palms. The legs must be closed. While inhaling, raise the body and lean back. Bend the body to the navel and slowly return.
4. "Ship". Lie on your stomach while stretching your arms forward and legs back. During the exercise, the person's shape should resemble a boat.
5. "Grasshopper". Lie on your stomach, stretch your fisted arms along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise your buttocks and legs, staying at the top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudra. Sit on your heels, hold 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 stay in this position for 20 seconds. Slowly return to the starting position. Run several times.

There are contraindications, you should consult a specialist. Self-treatment is not recommended. This rule is especially important in the presence of functional problems of the reproductive system.