Exercises to improve potency: the most effective

Reduced potency and erectile dysfunction after 40 often become a man's "life partner". Many useSpecial exercises to maintain male strength.

There are useful exercises for male potency that help maintain physical fitness and reduce swelling in the sitting parts of the body. Exercise improves blood supply to the genitals.

A little about potency

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

In simple terms, conception is a man's ability to have normal sexual intercourse. It is important how tense the reproductive organ is, how quickly the erection occurs, how long the 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
• confidence in one's own strength;
• smoothness and cleanliness of the skin;
• good sense of humor;
• Strength and walking power;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice

Reasons for reduced potency

There are many factors thatReduce male power:

• improper nutrition;
• history of chronic diseases;
• Ignoring healthy lifestyle rules;
• having bad habits;
• Malfunction of internal organs.

Potential exercises at home can help men avoid the unpleasant experience of 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 state of the body as a whole.

Exercises to improve potency

People with a sedentary lifestyle are advised 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 fitness is good as a preventive measure and elimination of existing problems is impossible only by swimming and exercising.

However, it is used to increase potencySpecial exercises are combined in the complex:

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

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

Physical training 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 stagnation processes;
• Fighting stress.

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

1. Arch.Take the starting position - lie on your back and stretch your arms along the body. Lift your pelvis off the floor and lower gently, leaving your back pressed. Exercise is performed 10 times.
2. Holding.Take the starting position, spread your legs in a standing position. Imagine that there is an object between your knees that you need to hold. Tighten your muscles as if you are trying to hold a ball or stone between your knees. Execution time is 5 seconds. Run 10 approaches.
3. Pelvic rotation. Take the starting position - stand with your feet shoulder width apart. Perform rotational movements of the pelvis in each direction 30-40 times.

Gymnastics to strengthen men's strength should be done at a leisurely pace, the load should increase over time. 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, it helps to achieve the desired result. You can't forget to run and go to the gym.

Physical exercises to restore male strength will help those who are at risk of 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 results, you need to make some effort and walk 3 km daily at a fast pace.

The following exercises are also suitable for restoring potency:

• "a step forward". Hold on the spot for at least 5 minutes, gradually increasing the time. We should try to raise the knees up and bring them to the stomach. If desired, you can hold your hands behind your head. The first step is a warm-up exercise to warm up the joints.
• skipping.Take the starting position, bend your knees. Start jogging on the ground, pressing the toes on the floor, alternately lifting the heels up. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take the starting position, e. i. Lie on the floor and bring your feet to your buttocks.
  2. Then you should 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 to the floor.
  3. If difficulties arise during training, manual assistance is allowed.
  4. The exercise is performed on exhalation, smoothly, but with effort - the muscles should be tense. It is also necessary to return to the starting position when exhaling, but in this case the hands resist.

squats- This is a proven means to prevent prostate swelling 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 superficial and dynamic squats.

Potency is closely related to squatting, which activates the muscles of the perineum. It is necessary to observe the correct performance technique:

1. Feet should be shoulder width apart.
2. Take a deep breath and slowly sit up as you exhale.
3. When coming down to the lowest point, place your hands between your legs parallel to the surface of the floor.
4. Lower your hands to the floor.
5. Hold and take 10-15 breaths.
6. Lift slowly as you inhale.
7. If desired, repeat inhalation-exhalation in the initial position.

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

Many experts note the connection between obesity and decreased sexual activity, therefore, running helps to maintain potency, strengthen the strength of the mind and body.

In addition, running has many other advantages:

1. The nervous system becomes more stable, protects a person from stress and depression.
2. Endurance increases.
3. A person gets 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 pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. The mood improves.
10. Increases testosterone levels.

Running requires fresh air. It is good if running is accompanied by overcoming obstacles: it 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).

For beginners, it is recommended to alternate jogging with brisk walking and exercise in the morning. Exercise should take at least 20 minutes a day. We must not forget to warm up, you must also control even your breathing.

Prostate exercises

Potency exercises have a beneficial effect on the muscles of the pelvic region and reduce the drop in abdominal pressure. Thus, a natural massage of the prostate takes place, during which metabolic processes are improved. 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 the function of the adrenal gland.

Prostate massage- Excellent prophylactic and therapeutic remedy for prostate diseases, tk. Increased blood circulation in the genitals. The effect of the massage lasts for a long time. Even the procedure performed a few hours before intercourse helps to maintain a stable erection and prolong sexual intercourse.

Here are the most effective exercises:

1. back stretch. Take the starting position, kneeling. Bend your chest as low as possible to the floor and hold for 10 seconds. Run 3 times.
2. Retraction of the anus. You can exercise anytime, anywhere, standing or sitting. Turn the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take the starting position - lie on the floor. Bring the bent leg to the chest, stretch the muscles of the buttocks and lower back, hold for 10 seconds.
4. Strengthening of back muscles. Kneel down and stretch your abdominal muscles, raise your arm and the opposite leg at the same time, hold for 10 seconds.

Kegel exercises

Competent male potency exercises have a good effect on pelvic floor muscles and erection. In addition, premature ejaculation does not occur and the force of ejaculation and the volume of ejected seminal fluid increase.

There are Kegel exercises for men with prostatitis. Preliminary preparation is not required, home conditions are suitable for performance, so gymnastics has become very popular.

Some exercises:

1. Contract the perineum muscles for about a minute and gently relax the muscles. Do 10 sets. Over time, the compression time increases.
2. Contraction of the gluteal muscles by pulling the anus. It is necessary to reduce and strain the buttocks for each approach 10 times, gradually increasing the number of repetitions to 50.
3. Urination exercise. Stop 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 realm of emotions, but both terms are closely intertwined. Decreased potency and erectile dysfunction often occur in the background of stress, anxiety, psychological trauma or overwork.

In this case, potential exercises may not cope with the task, so you will have to contact a sexologist and a psychologist. In addition, a set of exercises has been developed to increase desire:

1. Lie on your back and rub your hands together. Put your head on your right hand and attach your left hand to your genitals. Stretch 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 helps to produce testosterone, it is enough to perform 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 will be useful for potency:

1. Lie on your back with your arms stretched across your body. Begin to normalize your breathing and slowly raise your legs. Then lift your lower back and slowly bring your legs over your head, resting on your toes. The arms should be kept in balance. Breathe calmly, inhale through the nose and exhale through the mouth. This exercise improves blood circulation in the waist and pelvis, stimulates metabolism and eliminates swelling in the prostate area.
2. Dhanurasana.Lie on your stomach with your chin on the floor. Breathing should be calm and even. Gently hold your feet with your hands and bring your heels to your buttocks. According to yogis, the hips should (ideally) not touch the surface of the floor. It is important to be careful not to bend your legs too hard to avoid injury. The asana warms up the pubococcygeus muscle.
3. Bujangasana.Lie on your stomach, bend your elbows and rest on your hands. The legs should be closed. As you inhale, lift your body and lean back. Bend your body to the navel and slowly come back.
4. "boat". Lie on your stomach and at the same time stretch your arms forward and legs back. During exercise, the human figure should resemble a boat.
5. "grass". Lie on your stomach, stretch your arms along your body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise your buttocks and legs up, hold 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, and your left hand should hold your right wrist. Breathe evenly. While exhaling, bend as low as possible to the floor and hold 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-medication is not recommended. This rule is especially relevant in the presence of problems related to the reproductive system.