Exercises to improve potency: the most effective

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

There are useful exercises for 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 the potency

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

In simple words, the concept is the ability of a man to have normal intercourse. It is important how tense the reproductive organ is, how quickly an erection appears, how long 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;
• to have a good sense of humor;
• Hardness and strength of the gait;
• develops intellectual skills;
• 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;
• Neglect of the rules of a healthy lifestyle;
• the presence of bad habits;
• Malfunction of internal organs.

Exercises for potency at home help men avoid unpleasant encounters with prostatitis and impotence.

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

Exercises to improve potency

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

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

But to increase the 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 pubococcygeus muscle.

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

Physical exercise for potency not only improves blood circulation in the genitals (and that helps to make intercourse last longer).There are a number of additional benefits:

• stimulation of the production of testosterone in the body;
• Elimination of stagnant processes;
• Fight stress.

Many sexologists are faced with the task of returning the joy of a healthy sexual life to a man. Exercises for potency are combined in the following scheme:

1. Arch. Take a starting position - lie on your back and stretch your arms along the body. Lift the pelvis off the floor and gently lower, leaving the back pressed. The exercise is done 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. 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. Pelvic rotation. Take a starting position - stand with your feet shoulder width apart. Make rotational movements of the pelvis in each direction 30-40 times.

Gymnastics to improve male strength should be done at a calm pace, over time the load must be increased. It is optimal to start classes with different 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. You can't forget to run and go to the gym.

Physical exercises to restore male strength help those who are faced with a decrease in their sexual activity. Regular walking is a simple 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 should make some efforts and walk 3 km at a fast pace every day.

The following exercises are also suitable for restoring potency:

• "Front Step". March at least 5 minutes in place, gradually increase the time. We must try to raise the knees high and pull them to the stomach. If you want, you can keep your hands behind your head. The first step is a warm-up exercise to warm up the joints.
• jumping.Take a starting position, bend your knees. Begin running in place, keeping your toes pressed to the floor while alternately lifting your heels. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take a starting position, d. h. lie on the floor and bring the feet to the buttocks.
  2. Then you have to 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 back remains pressed to the floor.
  3. If difficulties occur during the exercise, then it is allowed to help with your hands.
  4. The exercise is done on the exhalation, smoothly, but with effort - the muscles should be tense. It is also necessary to return to the starting position, but in this case the hands resist.

Squats- this is a proven means to prevent congestion in the prostate 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 the classics, alternating between shallow and dynamic squats.

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

1. The feet should be shoulder width apart.
2. Take a deep breath and slowly settle down 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. Slowly increase as you inhale.
7. If you want, repeat the inhalation-exhalation in the starting position.

running- this is an affordable and simple means of maintaining the tone of the body and physical shape. Running is especially good for those who are overweight.

Many experts note the connection between obesity and a decrease in sexual activity, therefore, 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, saves a person from stress and depression.
2. Endurance increased.
3. A person gets 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. The mood improved.
10. Increases testosterone levels.

Running requires fresh air. It is good if the run is complemented 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 last at least 20 minutes a day. We must not forget about the warm-up, you also have to monitor your breathing.

Prostate exercises

Exercises to strengthen the potency have a positive 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 the metabolic processes improve. It also increases blood flow to the penis.

Correct and regular 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 in the genitals. The effect of the massage lasts a long time. Even a procedure that is carried out a few hours before intimacy leads to a stable erection and prolongation of intercourse.

Here are the most effective exercises:

1. Back track. Take a starting position, kneel. Bend your chest to the floor as low as possible and hold for 10 seconds. Run 3 times.
2. Anus withdrawal. You can do the exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
3. Draw the legs to the chest. Take a starting position - lying on the floor. Pull the bent leg to the chest, stretch the muscles of the buttocks and the lower back, last 10 seconds.
4. Strengthening of the back muscles. Kneel down and tighten your abdominal muscles, lift your arm and the opposite leg at the same time, hold for 10 seconds.

Kegel exercises

Competent exercises for the potency of men 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 seminal fluid are released.

For men suffering from prostatitis, there are Kegel exercises. Preliminary preparation is not required, home conditions are suitable to do, 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 pulling the anus. It is necessary to reduce and strain the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Training for urination. Suspend the jet 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 terms are closely intertwined. Decreased potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, potency exercises cannot cope with the task, so you need to contact a sexologist and a psychologist. However, a number of exercises to increase desire have been developed:

1. Lie on your back and rub your palms together. Take your head on your right hand, and attach your left to the genitals. Tighten the muscles of the legs and the anus, while squeezing out the genitals and slightly stretching them. Repeat 20 times.
2. Do strength training. Working with your own weight contributes to the production of testosterone, it is enough to do a few push-ups or squats.
3. Walk fast 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 are useful for potency:

1. Lie on your back with your arms extended along your body. Normalize the breathing and start the legs slowly. Then raise the lower back and slowly throw the legs over the head, laying on the toes. Hands must be kept in balance. Breathe calmly, inhale through the nose and exhale through the 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 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, bend your elbows and rest on your palms. The legs must be closed. When inhaling, raise the body and lean back. Bend the body to the navel and slowly 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 exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach, stretch your arms and make a fist along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise the buttocks and legs up, 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 the left hand should hold the right wrist. Breathe evenly. As you exhale, bend as low as possible to the floor 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 problems with the reproductive system.