Exercises to improve potency: the most effective

Decreased potency and erectile dysfunction often become men's "life partners" after 40 years. Many usespecial exercise to maintain male strength.

There are useful exercises for male potency that help maintain fitness and prevent congestion in sedentary 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 perform normal sexual intercourse. It is important how tense the reproductive organ is, how quickly the erection appears, how long sexual intercourse lasts.

Problems in the sexual sphere 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 within normal limits;
• harmoniously developed muscles;
• warm hands;
• Confidence in one's own abilities;
• smoothness and cleanliness of the skin;
• who has a good sense of humor;
• gait stiffness and vigor;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

The reasons for the decrease in potency

There are many factors thatReduce Male Power:

• malnutrition;
• history of chronic diseases;
• non-compliance with healthy lifestyle rules;
• the presence of bad habits;
• disorders of internal organs.

Exercises to improve potency at home will help men avoid an unpleasant encounter 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. Exercises have a beneficial effect on both libido and the state of the body in general.

Exercises to improve potency

People who lead a sedentary lifestyle are encouraged to visit the gym or 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 by swimming and training alone.

However, to increase potency are usedspecial exercises combined in a complex:

1. exercise "bridge";
2. exercise "butterfly";
3. exercise "pendulum";
4. sit ups;
5. kneeling;
6. pumping of the pubococcygeus muscle.

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

Physical exercises to improve potency not only improve blood circulation in the genitals (and this helps prolong sexual intercourse).There are several additional benefits:

• stimulation of testosterone production 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. Potency exercises are combined in the following scheme:

1. Arch.Take the starting position - lie on your back and stretch your arms along your body. Lift your pelvis off the floor and lower gently, keeping your back pressed. The exercise is performed 10 times.
2. Holding.Take the starting position, legs apart in a standing position. Imagine that there is an object between the knees that needs to be held. Tighten your muscles as if you are trying to hold a ball or stone between your knees. Execution time is 5 seconds. Do 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.

Exercise to improve men's strength should be done at a leisurely pace, the load should be increased over time. It is optimal to start classes with several approaches, increasing their number to 20.

The emotional background is also important: exercise should be done in a good mood, it helps to achieve the desired result. Can't forget about running and going to the gym.

Physical exercises to restore men's strength will help those who are faced with a decrease in sexual activity. Regular walks are 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 need to make a little effort and walk 3 km at a brisk pace every day.

The following exercises are also suitable for restoring potency:

• "front step". Instead of marching for at least 5 minutes, gradually increasing the time. We should try to raise the knees high and pull them to the stomach. You can hold your hands behind your head if you want. The front step is a warm-up exercise to warm up the joints.
• Skipping.Take the starting position, bending the knees. Begin running in place, keeping your toes flat on the floor while alternately lifting your heels up. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take the starting position, i. e. i. lie down on the floor and place your feet near your buttocks.
  2. After that, you need to 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 the exercise, it is allowed to help with the hands.
  4. The exercise is performed while exhaling, evenly, but with effort - the muscles should be tense. Exhaling should also return to the starting position, but in this case the hands resist.

Sit ups- it is a proven remedy to prevent prostate congestion 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. Squats can be borrowed from ballet (plié) or sumo, you can prefer the classics, alternately use shallow and dynamic squats.

Potency is closely related to squats, which activate the groin muscles. Proper execution technique must be followed:

1. Feet should be shoulder width apart.
2. Take a deep breath and slowly sit up as you exhale.
3. As you lower 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 15-10 breaths.
6. Slowly rise as you inhale.
7. If desired, repeat the inhalation-exhalation in the starting position.

Run- it is an affordable and simple tool for maintaining body tone and physical shape. Running is especially beneficial for those who are overweight.

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

In addition, running has several other benefits:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Stamina increases.
3. A person receives 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 improves.
10. Increases testosterone levels.

Running requires fresh air. It's good if running is accompanied by overcoming obstacles: it boosts 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. Training should last at least 20 minutes a day. We must not forget about the warm-up, you must also monitor steady breathing.

Prostate exercises

Exercises to strengthen potency have a beneficial effect on the muscles of the pelvic region and reduce drops in abdominal pressure. Thus, a natural prostate massage takes place, which improves metabolic processes. It also increases blood flow to the penis.

Proper and regular exercises for the prostate also normalize the functioning of the nervous system, fight inflammation and improve the functioning of the adrenal glands.

prostate massage- an excellent preventive and therapeutic agent for prostate diseases, tk. increased blood flow to the genitals. The massage effect lasts for a long time. Even the procedure performed a few hours before intimacy contributes to a stable erection and prolongation of sexual intercourse.

Here are the most effective exercises:

1. Stretch your back. Take the starting position by kneeling. Lower your chest to the floor as low as possible and stay for 10 seconds. Run 3 times.
2. Retraction of the anus. The exercise can be done at any time and place, standing or sitting. Pull back the anus for 10 seconds and repeat 3 times.
3. Pulling your legs to your chest. Take the starting position - lie down on the floor. Pull the bent leg to the chest, stretching the muscles of the buttocks and lower back, stay for 10 seconds.
4. Strengthening the back muscles. Bend your knees and tighten your abdominal muscles while raising your arm and opposite leg, hold for 10 seconds.

Kegel exercises

Competent exercises to improve male potency have a good effect on the muscles of the pelvic floor and erection. In addition, premature ejaculation does not occur, the force of ejaculation and the amount of seminal fluid discharged increases.

Men suffering from prostatitis have Kegel exercises. Advance preparation is not required, home conditions are suitable for the performance, so gymnastics has become very popular.

Some exercises:

1. Contract your perineal muscles for about a minute and gently relax them. Do 10 sets. Over time, the contraction time increases.
2. Contract the gluteal muscles, drawing in the anus. It is necessary to reduce and tighten the buttocks 10 times in one approach, gradually increasing the number of repetitions to 50.
3. Urination training. Hang 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 the two terms are closely related to each other. A decrease in potency 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 need to contact a sexologist and psychologist. However, a set of exercises is being developed to increase desire:

1. Lie on your back and rub your palms together. Place your head on your right hand and attach your left hand to your genitals. Tighten the muscles of the leg and anus while squeezing and slightly stretching the genitals. Repeat 20 times.
2. Do strength training. Working with your own weight promotes the production of testosterone, a few push-ups or squats are enough.
3. Walk briskly barefoot. Walk on grass or stones. 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 extended along your body. Normalize your breathing and begin to slowly raise your legs. Then lift your lower back and slowly throw your legs over your head, leaning on your toes. The hands should 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 prevents congestion in the prostate area.
2. Dhanurasana.Lie on your stomach with your chin on the floor. Breathing should be calm and even. Gently grab your ankles with your hands and pull your heels up to your buttocks. According to yogis, the hips (ideally) should not touch the surface of the floor. To avoid injury, it is important to be careful not to pull your legs too hard. The asana warms up the pubococcygeus muscles.
3. Bhujangasana.Lie on your stomach, bending your elbows and leaning on your palms. The legs should be closed. As you inhale, lift your body and lean back. Lower your body to the navel and slowly come back.
4. "Boat". Lie on your stomach and stretch your arms forward and legs back at the same time. The human figure during the exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach with your arms stretched out in fists 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, lingering at the top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudra. Sit on your heels with your hands behind your back and your left hand should hold your right palm. Breathe evenly. As you exhale, bend down 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-medication is not recommended. This rule is especially important if there are problems with the reproductive system.