Exercises to improve potency: the most effective

Reduced potency and erectile dysfunction often become men's "life partners" after 40 years. Many usespecial gymnastics to preserve male strength.

There are useful male potency exercises that help maintain fitness and prevent congestion in sedentary parts of the body. Gymnastics 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 words, the concept is a man's ability to have a normal sexual relationship. It is important how tense the reproductive organ is, how quickly an erection appears, how long sexual intercourse lasts.

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

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

• weight within the 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 vigor of the gait;
• developed intellectual skills;
• sensitive sense of smell;
• low voice.

Reasons for the decrease in potency

There are many factors thatreduce male power:

• malnutrition;
• history of chronic diseases;
• neglect of healthy lifestyle rules;
• the presence of bad habits;
• malfunction of internal organs.

Power exercises at home will help men avoid the unpleasant knowledge of 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 beneficial effect on both libido and the state of the body as a whole.

Exercises to improve potency

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

It is worth mentioning that physical conditioning is good as a preventive measure, and existing problems cannot be eliminated with swimming and training alone.

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

1. "bridge" exercise;
2. "butterfly" exercise;
3. "pendulum" exercise;
4. squats;
5. knee bends;
6. pumping of the pubococcygeus muscle.

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

Physical exercise for potency not only improves blood circulation to the genitals (and this helps to prolong 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 sex life to a man. Exercises for power are combined in the following scheme:

1. bow.Take a starting position - lie on your back and stretch your arms along your body. Lift your pelvis off the floor and lower it gently, keeping your back pressed. The exercise is performed 10 times.
2. Holding.Take a starting position, legs apart in a standing position. Imagine that there is an object between your knees that needs to be held. Squeeze your muscles as if you were trying to hold a ball or rock 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. Perform rotational movements of the pelvis in each direction 30-40 times.

Gymnastics to increase male strength should be carried out at a leisurely pace, over time, the load should be increased. It is ideal to start classes with various 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 to run and go to the gym.

Physical exercises to restore male strength will help those facing a decrease in their 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 the result, you must make some efforts and walk 3 km daily at a fast pace.

The following exercises are also suitable for restoring potency:

• "front step". March in place for at least 5 minutes, gradually increasing the time. We should try to lift the knees up high and pull them towards the stomach. If you wish, you can keep your hands behind your head. The front step is a warm-up exercise to warm up your joints.
• Ignoring.Take a starting position, bending your knees. Start running in the same 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 a starting position, that is, lie on the floor and bring your feet to your buttocks.
  2. Then you need to put your hands on your knees, separate your legs and try to touch the floor with your knees. It is important that the lower back remains pressed against the floor.
  3. If difficulties arise during the exercise, it is permissible to help with the hands.
  4. The exercise is performed on exhalation, gently but with effort - the muscles should be tense. It is also necessary to return to the starting position on exhalation, but in this case the hands resist.

squats- this is a proven means of preventing prostate congestion and subsequent prostatitis; must 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 classics, switch between shallow and dynamic squats.

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

1. Feet should be shoulder-width apart.
2. Take a deep breath and sit down slowly as you exhale.
3. Having lowered 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 breathe 15 to 10 times.
6. Go up slowly while inhaling.
7. If desired, repeat the inhale-exhale in the starting position.

Run- this is an affordable and simple way to maintain body tone and physical shape. Running is especially beneficial for those who are overweight.

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

In addition, running has a number of other advantages:

1. The nervous system becomes more stable, saving the person from stress and depression.
2. Resistance increases.
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 Organs pelvic organs.
7. Insomnia prevention.
8. The male reproductive system becomes more stable.
9. The mood improves.
10. Increases testosterone levels.

Running requires fresh air. It is good that the race is complemented by overcoming obstacles: this increases self-esteem. Long distances are a great exercise for all your muscles and a way to increase blood flow to your genitals (so sex lasts longer).

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

prostate exercises

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

Exercises performed properly and regularly 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 prostate diseases, tk. increased blood flow to the genitals. The effect of the massage lasts a long time. Even a procedure performed a few hours before intimacy contributes to a stable erection and prolonged sexual intercourse.

Here are the most effective exercises:

1. back stretch. Assume the starting position, kneeling. Bend your chest into the floor as low as possible and remain there for 10 seconds. Run 3 times.
2. retraction of the anus. You can do the exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take a starting position - lie on the floor. Pull the bent leg towards the chest, stretching the muscles of the buttocks and lower back, stay for 10 seconds.
4. Strengthening the back muscles. Kneel down and tighten your abdominal muscles, lifting your opposite arm and leg at the same time, stay for 10 seconds.

Kegel exercises

Competent exercises for men potency 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.

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

Some exercises:

1. Contract your perineum muscles 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 stretch the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urination training. Suspend the stream 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, power exercises may not be able to cope with the task, so you will have to contact a sexologist and a psychologist. However, a set of exercises to increase desire is developed:

1. Lie on your back and rub your palms together. Place the head in the right hand and attach the left to the genitals. Tighten the muscles of the legs and anus, while slightly squeezing and stretching the genitals. Repeat 20 times.
2. do strength training. Working with your own weight contributes to the production of testosterone, just do some push-ups or squats.
3. Go fast walking barefoot. Walk on grass or rocks. Skin conditions prevent this type of exercise.

yoga for potency

Yoga is helpful in 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 start slowly lifting your legs. Then lift your lower back and slowly throw your legs over your head, supporting yourself on the balls of your feet. 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 pelvic area, 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 (ideally) should not touch the surface of 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, bending your elbows and leaning on your palms. The legs must be closed. As you inhale, lift your body and lean back. Bend the body to the navel and return slowly.
4. "Boat". Lie on your stomach and, at the same time, stretch your arms forward and legs back. The figure of a person during the exercise should resemble a boat.
5. "Locust". Lie on your stomach, stretching your arms into a fist along your body. The nose and chin must be in contact with the surface of the mat. Slowly lift your buttocks and legs, staying on top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudra. Sit on your heels, holding your hands behind your back, while your left hand should hold your right wrist. Breathe evenly. As you exhale, bend down to the floor as low as possible and remain 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 running problems with the reproductive system.