Exercises to improve potency

Physical activity is useful not only to increase muscle tone and increase their mass - they contribute to the healing of the whole organism. However, few men know how potency-enhancing exercises work if it is not a complex for the intimate muscles and why they are important even for libido.Experts, for their part, consider the special daily exercise to be an important moment in the fight against the loss of male strength.Why is it necessary, does it replace drugs and how is it done?

What are the benefits of exercises to increase potency

Doctors believe that starting daily workouts that stimulate potency is necessary not only for older men who experience a natural decline in sexual function. Such actions are recommended even for people under 30 years of age: this will not only improve erection and increase libido, but will also be an excellent prevention of impotence in the future. Some key positive points of the home method to increase an erection with gymnastics:

• Exercise improves blood circulation in the pelvis, saving a man from blood stasis, the risk of which is especially high in the presence of a sedentary job or sedentary lifestyle.
• From regular exercise the body comes into tone, which has a positive effect on a man's ability to enjoy prolonged intercourse.
• Exercise to increase potency is reflected in the level of testosterone - the main male hormone. It grows, and then there is an improvement in erectile function.
• Special sets of exercises compiled by doctors help strengthen the muscles of the perineum, learn to control their work, which also has a good effect on erections and prevents premature ejaculation.

Method of implementation

The effect on potency does not imply the immediate acquisition of an ideal form,therefore, performing this type of exercise should not be accompanied by pain or other manifestations of discomfort. This is especially true for men with diseases of the genitourinary system. According to the implementation methodology, the experts give some advice:

• Gradually increase the number of repetitions: in the initial stage take 3-5, then increase to 15-20.
• Avoid sudden movements during the session.
• The duration of the training is determined individually, but cannot be less than 10 minutes.
• Complexes of exercises to improve potency can be alternated so that you do not get tired of monotony, but you need to train all the muscles in one day.

Regularity of training

Exercises to improve potency are not strength training, they are not exhausting. For this reason, their implementation is suitable even for completely untrained men and the elderly on a daily basis. Experts insist on regular training, preferably in the morning, and this should become a habit: they dedicate not a week or a month to classes - they become the same norm as morning exercises.Spend the first days once a day, and after a month you can practice them in the morning and evening.The first results of such attempts to strengthen potency will be in a month.

morning exercises

To improve men's health, experts recommend to divide all the exercises that help increase potency into 2 groups: the first is warming elements that are performed in the morning. The other consists of more complex exercises aimed at restoring sexual function. In the morning, do the following every day:

• Lying on your back, raise your right leg so that the outstretched toe is facing the ceiling. Draw circles with your foot clockwise for 15 seconds and back for the same amount. Repeat 5 times for each leg.
• Tighten the abdomen and perineal muscles in an upright position. Maintaining this feeling, march for a minute, raising your knees to hip level.
• Lie on your back, stand on the bridge. Get your feet off the floor one by one for exactly a minute without losing your balance.

What exercises increase potency

All physical activities shown in cases of erectile dysfunction require mandatory acceleration of blood circulation in the pelvic organs.Some experts advise, in addition to the home complex, to improve potency, add loads to the muscles of the back (mainly the lower back) and abdominal area.Useful for male libido and erection are:

• squats;
• attacks;
• exercises that simulate cycling;
• stretching the muscles of the groin.

Squat

Improving erection always requires accelerating blood circulation in the lower abdomen, ie.squats are the main exercises for male potency, if you do not consider the Kegel complex. Combining squats with pelvic movements helps to make them more effective by involving the muscles of the perineum.. The algorithm is as follows:

1. The feet are slightly wider than the width of the shoulders, the toes are forward.
2. Slowly bend your knees, descending to their level.
3. Exhale and rotate the pelvis forward, inhale - back. Repeat 5 times, get up.

Rotation of the pelvis

Experts recommend that you start doing potency exercises at home with a simple warm-up of the pelvic muscles and deep abdominal muscles.Simple rotations of the hip joint stimulate blood circulation, help stretch ligaments, strengthen core muscles. which men often forget to train. Spreading your legs shoulder-width apart, you should rotate your pelvis, first clockwise for a minute, then counterclockwise. Try to keep your upper body still and soften your knees. The duration of the exercise is 5 minutes.

Four-legged pull-ups

It is difficult to regain full potency without training the muscles of the lower abdomen. To do this, doctors suggest you try gymnastic exercise, which has a good effect on blood circulation in the spinal cord and deep abdominal muscles and helps produce sex hormones. It takes 2-3 minutes to complete the steps below. The principle of operation is simple:

1. Emphasize the knees and palms: the latter are under the shoulders, and the emphasis on the legs should be under the pelvis.
2. Tighten your abdomen, keep your spine upright.
3. Inhale, pull the knee towards the chest without losing balance.
4. As you exhale, return to the starting position, perform similar actions on the second leg.

He leans to the floor

Slopes do not have a direct effect on pelvic blood circulation, but they help improve conduction in the spinal cord, maintain normal potency and warm the back muscles. They begin to practice inclines of 20 repetitions at a slow pace, carefully observing the spine and adding 5 repetitions every 3 days. You should reach 50 reps without a break. This exercise can be included in the morning exercise block. The algorithm is simple:

1. Spread your legs so that there are 2 lengths of the foot between them.
2. Place your hands on your waist or open and hold parallel to the floor (this will increase the load on your back).
3. Maintaining a straight spine (it is especially important not to make a lumbar arch), make quick inclines down as low as possible.

Lifting the legs behind the head, lying on your back

With constant tension of the muscles of the lower back in the male body, the conduction of the spinal cord is disturbed, innervation of the pelvic organs is observed and relaxation and stretching is necessary to restore the correct condition. A simple exercise to improve potency has a positive effect on this:

1. Lie on your back, arms along your body.
2. Start lifting both legs at the same time, trying to straighten them behind your head.
3. Feeling stretched in the lower back, lie down for 30 seconds in this position "fold". Repeat 3 times.

Plie squats

Classical choreography is useful not only for women - men who want to have a normal sex life, must also master several elements of the basic block. The main one is plie: squatting, during which the muscles of the anus and the entire pelvic floor, abdominal area and spine are tensed. It is performed slowly, breathing is even. The initial stage is 4 repetitions, the final is 20. The technique of exercises to improve potency is as follows:

1. Spread your legs shoulder-width apart, rotate your legs as far away from your thighs as possible.
2. Slowly, counting to 8, go down, creating parallel thighs with the floor. Knees out, back straight, abdomen tense.
3. Under the same account return back.

butterfly

An excellent strength exercise to improve potency can be found in stretching complexes. It is performed after heating, as cold connections can be damaged by such actions. The duration of the exercise is 2 minutes. Repeat intermittently 3 times. Algorithm of work:

1. Sit on the backs, combine the steps. Folded knees, directed to the side.
2. Pull your heels towards your crotch.
3. Exhale, press your hands to your knees, trying to lower them to the floor. Wait 30 seconds.
4. As you inhale, try to bend your knees, preventing pressure from your hands.

A set of exercises at home for men

Most of the above options for physical activity help a man to improve the whole body, relieve tension, but does not affect the intimate muscles, which play a major role in strengthening erections. HereSpecialized exercises are needed to improve potency affecting the perineal area and especially good training of the muscles of the anus.

Exercises to pump the PC muscle

A good effect on erectile function is exerted by the load on a muscle stretched from the sacrum to the pubic bone. It is called the PC muscle and does not develop in most men, which is the reason for poor erections, especially in those over 40 years.This will help strengthen the daily performance of simple exercises:

• Sitting in a chair, relax the muscles in the upper body, but keep your back straight. Tilt your head, close your eyes. Tighten only the PC muscle as you inhale. Relax as you exhale. Repeat 10 times.
• Complication of the previous exercise: in the same position you need to tense and relax the muscle of the PC at the same time with a series of rapid inhalations and exhalations without stopping for a minute.
• Lie on your back, legs slightly apart, lift your pelvis. Start tensing your computer's buttocks and muscles without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.

Exercises that are performed naked

If a man suffers from diseases of the genitourinary system, suffers from a sudden weakening of the erection during intercourse and therefore can not enjoy regular sex,doctors advise to combine drug methods to increase potency with special gymnastics. It is based on strengthening the intimate muscles and is actively used to treat the prostate gland, bladder diseases and more.A small effective complex that conducts active massage of the genitourinary system:

• Squat with legs spread shoulder-width apart, aligning the line of bent knees and thighs. Try to lift the testicles and penis up while tensing the buttocks and press. Take 10 even inhales and exhales and relax. Repeat 5 times.
• Spread your legs wider than your thighs. Rest your hands on soft knees, move your body forward. While exhaling, release the air from the abdomen, tighten the press. Try to lift the muscles of the anus from the inside (do not touch the buttocks). Relax after 10 seconds. Repeat 8 times.

Yoga classes

The body and mind system is no less effective than more complex exercises when it comes to improving potency.In yoga swastikasana requires attention - helps to restore potency due to blood supply to the abdominal cavity and small pelvis, improving the balance of the nervous system.This is especially important for patients suffering from prostate adenoma. Principle of implementation:

1. Sitting on the mat, bend your left leg towards you, opening your thigh and resting your heel on the crotch closer to your right thigh.
2. Do the same for the other leg. The left heel should be below the right.
3. Stretch your back, lower the back of your hands to your knees, thumbs and middle fingers connected.

In this asana, people suffering from reduced potency should stay for 2-3 minutes, trying to relax the upper body and breathe evenly. It is important not to feel uncomfortable. A similar rule applies to sarvangasana. Tones the muscles of the pelvic floor, has a beneficial effect on blood flow. It is done as follows:

1. Lift your pelvis from a lying position, then tear your legs off the floor.
2. Stretch, focusing only on the shoulders and elbows.
3. Make sure your elbows are under your back, you can support your lower back with your palms. The legs do not spread.
4. Hold the stand for 10 seconds to 3 minutes.