Exercises to improve potency: the most effective

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

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

A bit about power

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

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

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

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

• weight within normal range;
• harmoniously developed muscles;
• warm hands;
• Trust in your strength;
• softness and purity of the skin;
• have a good sense of humor;
• stiffness 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 illnesses;
• neglect of the rules of a healthy lifestyle;
• the presence of bad habits;
• dysfunction of internal organs.

Potency exercises at home will help men avoid an unpleasant acquaintance with prostatitis and impotence.

The result of the joint work of doctors and trainers were complexes that help 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 improve potency

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

However, to increase potency are usedspecial exercises combined in a complex:

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

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

Physical 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 returning a man to the joy of a healthy sex life. Power exercises are combined in the following scheme:

1. Camber.Take a starting position - lie on your back and stretch your arms along the body. Lift the pelvis off the ground and lower it gently, leaving the back supported. The exercise is performed 10 times.
2. Holding.Take a starting position, legs apart in a standing position. Imagine that there is an object between the knees that needs to be held. Squeeze your muscles as if you were trying to hold a ball or a stone 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 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, it helps to achieve the desired result. You can't forget to run and hit the gym.

Physical exercises to restore male strength will help those who are faced with a decrease 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 the work of the testicles, but to achieve the result, you need to exert effort and walk 3 km a day at a brisk pace.

The following exercises are also suitable for restoring potency:

• "Avant-garde". Walk in place for at least 5 minutes, gradually increasing the time. We must try to lift the knees high and pull them to the belly. If you wish, you can keep your hands behind your head. The forward step is a warm-up exercise to warm up the joints.
• Jump.Take a starting position by bending your knees. Start running in place, keeping your toes pressed to the ground, while alternately lifting your heels. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take a starting position, that is, lie down on the floor and bring your feet towards 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 against the ground.
  3. If difficulties arise during the exercise, it is permissible to help with your hands.
  4. The exercise is performed on the exhale, gently, but with effort - the muscles should be tense. It is also necessary to return to the starting position on the exhale, but in this case, the hands resist.

Squats- it is a proven way to prevent prostate congestion and subsequent prostatitis; it must 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 between shallow and dynamic squats.

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

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

To run- it is an affordable and simple way to maintain body tone and fitness. Running is especially beneficial for overweight people.

Many experts note the link between obesity and a decrease in sexual activity, therefore, running helps maintain potency, build strength in 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. A person receives a boost of energy and strengthens the immune system.
4. The body remains in good shape.
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 improves.
10. Increases testosterone levels.

Running requires fresh air. It is good if the race is supplemented by overcoming obstacles: it increases self-esteem. Long distances are a great workout for all muscles and a way to increase blood circulation to the genitals (so that 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 warming up, we must also monitor even breathing.

prostate exercises

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

Correctly 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 diseases of the prostate, tk. increased blood flow to the genitals. The effect of the massage lasts a long time. Even an intervention carried out a few hours before intimacy contributes to a stable erection and the prolongation of sexual intercourse.

Here are the most effective exercises:

1. Back stretch. Take a starting position, on your knees. Bend your chest toward the floor as low as possible and linger for 10 seconds. Run 3 times.
2. Anal retraction. You can do the exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
3. Pull the legs towards the chest. Take a starting position - lie 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 back muscles. Kneel down and tighten your abdominal muscles by raising your arm and opposite leg at the same time, linger 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 ejected seminal fluid increase.

For men with prostatitis, there are Kegel exercises. No prior preparation is required, home conditions are conducive to performance, 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 the gluteal muscles by retracting the anus. It is necessary to reduce and strain the buttocks 10 times per approach, gradually increasing the number of repetitions up to 50.
3. Urination training. Hang the jet at least 4 times while contracting the muscles.

Exercises to increase libido

Potency is a concept related to physiology while libido refers to the realm of emotions, but the two terms are closely related to each other. Decreased potency and erectile dysfunction often occur against the background of 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 sex therapist and a psychologist. However, a set of exercises for increasing desire is developed:

1. Lie on your back and rub your palms. Put your head on your right hand and tie your left to the genitals. Tighten the muscles of the legs and anus, while squeezing and slightly stretching the genitals. Repeat 20 times.
2. Do weight training. Working with your own body weight contributes to the production of testosterone, it is enough to perform a few push-ups or squats.
3. Walk quickly barefoot. Walk on grass or rocks. Skin diseases prevent 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 the breath and start slowly lifting the legs. Then raise your lower back and slowly throw your legs over your head, supporting yourself on your toes. The hands must be kept in balance. Breathe calmly, inhaling through your nose and exhaling through your mouth. This exercise improves blood circulation in the lower back and pelvis, boosts 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 regular. Gently grasp your ankles with your hands and bring your heels towards your buttocks. According to yogis, the hips (ideally) should not touch the surface of the ground. 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 should be closed. While inhaling, lift the body and lean back. Bend the body towards the navel and slowly come back.
4. "Boat". Lie on your stomach and at the same time stretch your arms forward and your legs backward. The figure of a person during exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach, stretching your arms clenched into fists along the body. Nose and chin should be in contact with the surface of the exercise mat. Slowly raise your buttocks and legs, lingering at the top for a few seconds. Slowly return to the starting position. Run multiple times.
6. yoga mudra. Sit on your heels, holding your hands behind your back, while the left hand should hold the right wrist. Breathe regularly. As you exhale, bend down to the floor as low as you can and linger in that position for 20 seconds. Slowly return to the starting position. Run multiple 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 common problems with the reproductive system.