Exercises to increase potency: the most effective

Diminished potency and erectile dysfunction often become the "life partner" of men after 40 years. Many use itspecial gymnastics to maintain male strength.

There are useful exercises for potential men that help maintain physical fitness and avoid congestion in inactive body parts. Gymnastics increases blood supply to the genitals.

A little about potential

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

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

Problems in the sexual field lead representatives of the stronger sex to complexes, diseases, psychological obstacles.

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

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

Reasons for decreased potency

There are many factors thatreduce male power:

• Malnutrition;
• history of chronic diseases;
• ignoring the rules of a healthy lifestyle;
• the presence of bad habits;
• internal organ damage.

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

The result of the joint work of doctors and trainers is a complex that helps maintain physical and sexual shape for a long time. Exercise has a positive effect on both libido and overall body condition.

Exercise to increase potency

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

Keep in mind that fitness is good as a preventative measure, and existing problems cannot be eliminated just by swimming and training.

However, to increase the potential is usedspecial exercises are combined into a complex:

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

The listed physical exercises are useful for libido. If a person regularly and completely does gymnastics, then it will be possible to do without using 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 make sexual intercourse last longer).There are some additional benefits:

• stimulation of testosterone production in the body;
• elimination of stagnant processes;
• against pressure.

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

1. Gate.Take the starting position - lie on your back and stretch your arms along the body. Lift the pelvis off the floor and lower it slowly, keeping the back pressed. Exercise is done 10 times.
2. Holding.Take the starting position, open your legs in a standing position. Imagine there is an object between the knees that needs to be held. Tighten your muscles as if trying to hold a ball or rock between your knees. Execution time is 5 seconds. Perform 10 approaches.
3. Pelvic rotation. Take the starting position - stand with your feet shoulder-width apart. Perform pelvic rotation movements in each direction 30-40 times.

Gymnastics to increase men's strength should be done at a calm pace, over time, the load must be increased. It is optimal to start the class with several approaches, increasing their number to 20.

The emotional background is also important: you should do gymnastics in a good mood, this helps to achieve the desired result. You can't forget about running and going to the gym.

Physical exercises to restore male strength will help those who are faced with a decrease in their sexual activity. Regular walking is an easy and affordable way to increase libido by increasing 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 3 km every day at a fast pace.

The following exercises are also suitable for restoring potency:

• "step forward". March in place for at least 5 minutes, gradually increasing the time. We must try to raise the knees high and pull them to the stomach. If desired, you can put your hands behind your head. The next step is a warm-up exercise to warm up the joints.
• Skip.Take the starting position, bend your knees. Start running in place, keeping your toes pressed to the floor, while alternately lifting your heels. To perform the exercise correctly, you must quickly bring your knees forward.
• "Butterfly":
  1. Take the starting position, i. e. lie on the floor and bring your legs to your back.
  2. Then you need to put your hands on your knees, and 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 training, then it is allowed to help with your hands.
  4. Exercises are performed on exhalation, smoothly, but with effort - the muscles should be tense. It is also necessary to return to the starting position while exhaling, but in this case, the hands are opposed.

Squatting- this is a proven way 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. The choice of squats can be borrowed from ballet (plié) or sumo, you can give preference to the classics, alternating between shallow and dynamic squats.

The potency is closely related to squats, which activate the perineal muscles. It is necessary to observe the correct implementation technique:

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

Run away- this is an affordable and easy way to maintain body tone and physical shape. Running is very beneficial 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 several other advantages:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Increased endurance.
3. A person receives a boost of energy and strengthens the immune system.
4. The body remains in good condition.
5. Increases endurance, strengthens the cardiovascular system.
6. Improve blood circulation in the pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. Mood improved.
10. Increase testosterone levels.

Running requires fresh air. It is good if running is supplemented by overcoming obstacles: this increases self-esteem. Long distance is a great exercise 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. Exercise should take at least 20 minutes a day. We must not forget about warming up, you also need to monitor even breathing.

Prostate Exercise

Exercises to strengthen the potential have a good effect on the muscles of the pelvic area and reduce the decrease in abdominal pressure. Thus, the natural order of the prostate takes place, during which metabolic processes improve. It also increases blood flow to the penis.

Correct and regular exercise for the prostate also normalizes the function of the nervous system, fights inflammation and improves adrenal function.

prostate 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 the procedure carried out a few hours before intimacy contributes to a stable erection and prolongs sexual intercourse.

Here are the most effective exercises:

1. Back stretch. Take the starting position, kneeling. Bend your chest to the floor as low as possible and linger for 10 seconds. Run 3 times.
2. Anal retraction. You can exercise anytime, anywhere, standing or sitting. Pull back the anus for 10 seconds and repeat 3 times.
3. Pull your legs to your chest. Take the starting position - lying on the floor. Pull the bent leg to the chest, stretching the back and lower back muscles, lingering for 10 seconds.
4. Strengthens back muscles. Kneel and tighten your abdominal muscles, lift the opposite arm and leg at the same time, linger for 10 seconds.

Kegel exercises

Efficient training for male potential has a good effect on the pelvic floor muscles and erection. In addition, premature ejaculation does not occur, and the force of ejaculation and the amount of seminal fluid released increases.

For men with prostatitis, there are Kegel exercises. Preliminary preparation is not required, home conditions are ideal for performances, so gymnastics has become very popular.

Some exercises:

1. Contract the perineal muscles for about one minute and slowly 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 back 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urinating exercises. Hang the jet at least 4 times while tensing the muscles.

Exercise to increase libido

Potency is a concept related to physiology, while libido refers to the emotional realm, 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 too much work.

In this case, potency training may not be able to cope with the task, so you need to contact a sexologist and psychologist. However, a set of exercises to increase desire is developed:

1. Lie on your back and rub your palms together. Put your head in your right hand, and put your left on the penis. Tightens 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 body weight contributes to the production of testosterone, it is enough to do a few push-ups or squats.
3. Go for a brisk walk barefoot. Walk on grass or rocks. Skin diseases prevent this type of exercise.

Yoga for potential

Yoga is useful for increasing male strength. There are several useful exercises for potency:

1. Lie on your back with your arms extended along your body. Normalize breathing and begin to slowly lift the legs. Then lift your lower back and slowly throw your legs over your head, resting on your toes. The 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 relieves congestion in the prostate area.
2. Dhanurasana.Lie on your back with your chin on the floor. Breathing should be calm and even. Gently hold your ankles with your hands and bring your heels to your back. According to yogis, the hips (ideally) should not touch the surface of the floor. It is important to be careful not to pull your leg 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. Feet must be covered. While inhaling, lift your body and lean back. Bend the body to the center and slowly return to the back.
4. "Boat". Lie on your stomach and at the same time stretch your arms forward and legs back. A person's figure during training should resemble a boat.
5. "grasshopper". Lie on your stomach, stretch your hands clenched into fists along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly lift your back and legs up, lingering at the top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudras. Sit on your heels, hold your hands behind your back, while the left hand should hold the right wrist. Breathe evenly. As you exhale, lower yourself to the floor 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 if there are problems running with the reproductive system.