Exercises to improve potency: the most effective

Potency reduction and erectile dysfunction often become men's "life partners" after the age of 40. Many usespecial gymnastics to preserve male strength.

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

A little bit about potency

sexologists say"Power"is a term that only refers to male sexuality.

In simple terms, 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 occurs, how long intercourse lasts.

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

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

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

Reasons for the decrease in potency

That's a lot of factorsreduce male power:

• malnutrition;
• a history of chronic illness;
• neglect of the rules of a healthy lifestyle;
• the presence of bad habits;
• Malfunction of internal organs.

Potency exercises 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 maintain physical and sexual shape for a long time. Exercise has a positive effect on both libido and the condition of the body as a whole.

Exercises to improve potency

Individuals leading a sedentary lifestyle are encouraged to visit the gym or swimming pool. Sporting activities can prevent stagnation in the intimate area and improve men's health.

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

However, they are used to increase potencyspecial exercises combined into one complex:

1. Exercise "Bridge";
2. Exercise "Butterfly";
3. exercise "Pendulum";
4. squats;
5. push-ups on the knees;
6. Pumping of the pubococcygeus muscle.

The listed physical exercises are useful for libido. If a person regularly and fully engages in gymnastics, then it is possible to abandon the use of drugs and stay in the "sexual system" for a long time.

Physical potency exercises not only improve blood flow to the genitals (and this helps prolong sexual intercourse).There are a number of additional advantages:

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

Many sexologists are faced with the task of returning a man to the joy of a healthy sex life. Potency exercises are summarized in the following scheme:

1. Bow.Take a starting position - lie on your back and stretch your arms along your body. Lift the pelvis off the floor and gently lower it down, keeping your back pressed. The exercise is performed 10 times.
2. Keep.Assume a starting position, legs apart in a standing position. Imagine that there is an object between your knees that needs to be held. Tighten your muscles like you're 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 pelvic rotations 30-40 times in each direction.

Gymnastics to increase 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.

The emotional background is also important: you should do gymnastics in a good mood, this will help to achieve the desired result. Don't forget to run and go to the gym.

Physical exercises aimed at restoring male strength will help those who are facing a decrease in their sexual activity. Regular walking is an easy and inexpensive way to increase libido by improving blood flow to the genital area.

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

To restore potency, the following exercises are also suitable:

• "Step forward". Walk in place for at least 5 minutes, gradually increasing the time. We must try to lift the knees up and pull them towards the stomach. You can keep your hands behind your head if you wish. The front step is a warm-up exercise to warm up the joints.
• Skip.Take a starting position and bend your knees. Start walking in place, keeping your toes planted on the floor as you alternately lift your heels. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. assume the starting position, d. H. Lie on the floor and bring your feet to your buttocks.
  2. Then you need to put your hands on your knees and spread your legs, trying to touch the floor with your knees. It's important to keep your lower back pressed to the floor.
  3. If difficulties arise during the exercise, you can help with your hands.
  4. The exercise is performed gently on the exhale, 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- This is a proven remedy to prevent congestion of the prostate and subsequent prostatitis; it should be included in the complex to restore libido.

This exercise strengthens the glutes 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 the classics, alternate between flat and dynamic squats.

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

1. Feet should be shoulder-width apart.
2. Take a deep breath and slowly sit down on the exhale.
3. After lowering yourself 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. As you inhale, rise slowly.
7. If desired, repeat the inhalation-exhalation in the starting position.

To run- This is an affordable and easy way to maintain body tone and physical shape. Running is especially beneficial for people who are overweight.

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

In addition, running has a number of other advantages:

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 stays in good shape.
5. Increases endurance, strengthens the cardiovascular system.
6. Improves blood flow to the pelvic organs.
7. prevent insomnia.
8. The male reproductive system becomes more stable.
9. The mood improves.
10. Increases testosterone levels.

Running needs fresh air. It's good if the run is supplemented by overcoming obstacles: that increases self-esteem. Long distances are a great workout for all muscles and a way to increase blood flow to the genitals (so sex lasts longer).

Beginners are advised to alternate running with brisk walking and exercise in the morning. A workout should last at least 20 minutes a day. We must not forget about warming up, you also need to monitor even breathing.

prostate exercises

Exercises to strengthen potency have a positive effect on the muscles of the pelvic region and reduce the pressure drop in the abdomen. Thus, a natural massage of the prostate takes place, in which metabolic processes improve. 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 diseases of the prostate, tk. increased blood flow to the genitals. The effect of the massage lasts for a long time. Even a procedure performed a few hours before intimacy will contribute to a stable erection and prolongation of sexual intercourse.

Here are the most effective exercises:

1. straighten your back. Take a kneeling starting position. Bend your chest toward the floor as low as you can and pause for 10 seconds. run 3 times.
2. retraction of the anus. You can do the exercise anytime, anywhere, standing or sitting. Pull the anus back for 10 seconds and repeat 3 times.
3. Draw legs to chest. Take a starting position - lie on the floor. Pulling the bent leg to the chest, stretch the muscles of the buttocks and lower back and linger for 10 seconds.
4. Strengthening of the back muscles. Kneel and tighten your abs, simultaneously raise your arm and opposite leg and 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 ejaculation force and the volume of ejected semen increase.

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

A few exercises:

1. Squeeze the perineal muscles for about a minute and gently relax the muscles. Do 10 sets. The contraction time increases over time.
2. Squeeze your glutes by sucking in your anus. It is necessary to reduce and strain the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. urine training. Pause the jet at least 4 times while contracting the muscles.

Exercises to increase libido

Potency is a physiologically related term while libido refers to the realm of emotions, but both terms are closely intertwined. Potency reduction and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, potency exercises may not cope with the task, so you will have to contact a sexologist and a psychologist. However, a number of exercises are being developed to increase cravings:

1. Lie on your back and rub your palms. Rest your head on your right hand and attach your left 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 weight contributes to the production of testosterone, it is enough to do a couple of push-ups or squats.
3. Go for a brisk walk barefoot. Walk on grass or rocks. Skin diseases exclude this type of exercise.

Yoga for potency

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

1. Lie on your back with your arms outstretched. Normalize your breathing and slowly raise your legs. Then raise your lower back and slowly throw your legs over your head, leaning 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, 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 ankles with your hands and bring your heels to your buttocks. According to yogis, the hips should (ideally) not touch the floor. It's 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, bend your elbows and prop yourself up on your palms. The legs must be closed. As you inhale, lift your body up and lean back. Bend the body to the navel and slowly return.
4. "Boat". Lie on your stomach and at the same time stretch your arms forward and your legs back. The figure of a person during the exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach and stretch your arms, clenched into fists, along your body. Your nose and chin should be in contact with the surface of the exercise mat. Slowly raise your buttocks and legs, dwelling on top for a few seconds. Slowly return to the starting position. run multiple times.
6. yoga mudra. Sit on your heels and keep your hands behind your back, while the left hand should hold the right wrist. Breathe evenly. As you exhale, bend toward the floor as low as you can and hold this 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 with ongoing problems with the reproductive system.