Exercises to improve potency: the most effective

Reduced potency and erectile dysfunction often become "life companions" for men after 40 years. Many usespecial gymnastics to preserve male strength.

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

A little bit of power

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

Put simply, the concept is a man's ability to have normal sexual intercourse. It is important how tense the reproductive organ is, how quickly an erection appears, how long sexual intercourse lasts.

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

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

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

Reasons for the decrease in potency

There are many factors thatreduce male power:

• malnutrition;
• a history of chronic diseases;
• abandonment of 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 acquaintances with prostatitis and impotence.

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

Exercises to increase power

People who lead a sedentary lifestyle are encouraged to visit the gym or swimming pool. Sports activities can prevent stagnation in the genital area and improve men's health.

It is worth noting that physical fitness is good as a preventive measure and that existing problems cannot be eliminated by swimming and training alone.

However, to increase the power they are usedspecial exercises combined in a complex:

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

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

Exercise for potency not only improves blood circulation in the genitals (and this helps to prolong sexual intercourse).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 restoring the joy of a healthy sex life to a man. Exercises for power 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, leaving your back pressed. Exercise is performed 10 times.
2. Socket.Take a starting position, legs apart in a standing position. Imagine there is an object between the knees that needs to be held. Contract your muscles as if trying to hold a ball or rock between your knees. The execution time is 5 seconds. Perform 10 approaches.
3. Pelvic rotation. Take a starting position: stand with your feet shoulder-width apart. Perform rotational movements of the pelvis in each direction 30-40 times.

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

Emotional background is also important - you should do gymnastics in a good mood, this helps to achieve the desired result. You can't forget to run and go to the gym.

Physical exercises to restore male strength will help those who face a decrease in their sexual activity. Walking regularly is a simple and inexpensive way to increase libido by improving blood circulation in the genital area.

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

The following exercises are also suitable for restoring power:

• "front step". March in pose for at least 5 minutes, gradually increasing the times. We must try to lift the knees high and pull them to the stomach. If you wish, you can keep your hands behind your head. The front step is a warm-up exercise to warm up the joints.
• Jumping.Take a starting position, bending your knees. Start running in place, keeping your toes pressed to the floor, as you lift your heels alternately. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take a starting position, eg. lie on the floor and bring your feet close to your buttocks.
  2. Then you need to put your hands on your knees, 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, it is permissible to help with the hands.
  4. The exercise is performed on the exhale, smoothly, but with effort - the muscles should be tense. It is also necessary to return to the starting position on exhalation, but in this case the hands resist.

Squat- this is a proven means of preventing prostate congestion 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 the number for beginners. Squat options can be borrowed from ballet (plié) or sumo, you can give preference to classics, alternate superficial and dynamic squats.

Power is closely related to squats, which activate the muscles of the perineum. It is necessary to observe the correct technique of execution:

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

Run- this is an inexpensive and simple means of maintaining body tone and physical fitness. Running is especially useful for those who are overweight.

Many experts note the connection between obesity and a decrease in sexual activity, so running helps to maintain potency, strengthen the strength of the mind and body.

In addition, running has a number of other benefits:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Resistance increases.
3. A person gets a boost of energy and strengthens the immune system.
4. The body remains in good shape.
5. Increases stamina, 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 improves.
10. Boost Testosterone Levels.

Running requires fresh air. It is good that the race is completed by overcoming obstacles: this increases self-esteem. Long distances are a great workout 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 exercise in the morning. A workout should take at least 20 minutes a day. We must not forget about the warm-up, you must also monitor your breathing.

Exercises for the prostate

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

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

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

Here are the most effective exercises:

1. Back stretch. Take a starting position, on your knees. Bend your chest to the ground as low as possible and linger for 10 seconds. Run 3 times.
2. Retraction of the anus. You can do the exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take a starting position: lie down on the floor. Pull the bent leg to the chest, stretching the muscles of the buttocks and lower back, linger for 10 seconds.
4. Strengthen the back muscles. Kneel down and contract your abdominal muscles, simultaneously raising the opposite arm and leg, linger for 10 seconds.

Kegel exercises

Powerful exercises for men have a good effect on the pelvic floor and erection muscles. In addition, premature ejaculation does not occur and the strength of the ejaculation and the volume of the ejaculated ejaculate increases.

For men suffering from prostatitis, there are Kegel exercises. No preliminary preparation is required, domestic conditions are suitable for execution, so gymnastics has become very popular.

Some exercises:

1. Contract the muscles of the perineum for about a minute and gently relax the muscles. Do 10 sets. Over time, the contraction time increases.
2. Contract your gluteal muscles by pulling on your anus. It is necessary to reduce and strain the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urination training. Suspend the jet at least 4 times by contracting the muscles.

Exercises to increase libido

Potency is a concept related to physiology, while libido refers to the field of emotions, but both terms are closely intertwined with each other. Decreased potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, power exercises may not be able to cope with the task, so you will need to contact a sexologist and psychologist. However, a number of exercises are developed to increase desire:

1. Lie on your back and rub your palms together. Put your head on your right hand and attach your left to your genitals. Tighten the muscles of the legs and anus, slightly squeezing and stretching the genitals. Repeat 20 times.
2. Do strength training. Working with your own weight contributes to testosterone production, just do a few push-ups or squats.
3. Walk briskly with bare feet. Walk on grass or rocks. Skin diseases preclude this type of exercise.

Yoga for power

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

1. Lie on your back with your arms extended along your body. Normalize your breathing and start slowly lifting your legs. Then lift your lower back and slowly throw your legs over your head, resting on your toes. Hands must be kept in balance. Breathe calmly, inhaling through the nose and exhaling through the mouth. This exercise improves blood circulation in the lumbar and pelvic area, stimulates the 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. She gently grasps her ankles with her hands and brings her heels closer to her buttocks. According to yogis, the hips should (ideally) not touch the floor surface. It is important to be careful not to pull your legs too hard to avoid injury. Asana warms up the pubococcygeus muscle.
3. Bhujangasana.Lie on your stomach, bending your elbows and resting on your palms. The legs must be closed. As she inhales, she lifts her body and lean back. She bends her body at the navel and slowly comes 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 the exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach, stretching your arms clenched into fists along the body. The nose and chin must be in contact with the surface of the mat. Slowly lift your buttocks and legs, pausing at the top for a few seconds. She slowly returns to the starting position. Run several times.
6. yoga mudra. Sit on your heels, keeping your hands behind your back, while your left hand should hold your right wrist. Breathe evenly. As you exhale, bend to the ground as low as possible and stay 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-treatment is not recommended. This rule is especially relevant in the presence of running problems with the reproductive system.