Exercises to improve potency: the most effective

Reduced potency and erectile dysfunction are often "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 sedentary parts of the body. Exercise improves the blood supply to the genitals.

A little about potency

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

In simple words, the concept is the ability of a man to have a normal sexual relationship. It is important how tense the reproductive organ is, how fast an erection appears, how long a relationship lasts.

Problems in the sexual field bring representatives of the stronger sex to complexes, diseases, psychological barriers.

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

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

Reasons for the decrease in potency

There are many factors thatreduction of male potency:

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

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

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

Exercises to improve potency

People with 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 can only be eliminated by swimming and training.

However, to increase potency is usedspecial combined exercises in complex:

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

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

• stimulation of testosterone production in the body;
• eliminate stagnant processes;
• combat stress.

Many sexologists are faced with the task of bringing back the joy of a healthy sex life with 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. Possession.Take a starting position, feet apart in a standing position. Imagine that there is something between the knees that needs to be kept. Tighten your muscles as if 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. Perform 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 better 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, 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 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 should make some efforts and walk 3 km daily at a fast pace.

The following exercises are also suitable for restoring potency:

• "initial step". March in force at least 5 minutes, gradually increasing 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.
• Skipping.Take a starting position, bending your knees. Begin running in place, keeping your toes pressed to the floor, and alternately lifting your heels. To do the exercise correctly, you need to bring your knees forward quickly.
• "Butterfly":
  1. Take a starting position, i. e. lie on the floor and bring your feet to your buttocks.
  2. Then you must 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 arise during the exercise, then it is allowed to help with your hands.
  4. The exercise is done on the exhale, gently, but with effort - the muscles should be tense. It is also necessary to return to the initial position on the exhale, but in this case, the hands resist.

Squats- this is a proven method 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.

The number for beginners is 15 squats. 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 sit down slowly as you exhale.
3. After lowering to the lowest point, place your hands between your legs parallel to the surface of the floor.
4. Your palms lower on the floor.
5. Stop and take 15-10 breaths.
6. Raise slowly while inhaling.
7. If you wish, repeat the inhalation-exhalation 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 link between obesity and a decrease in sexual activity, therefore, running helps to maintain potency, the strength of the mind and strengthen the 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. One 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. Prevents insomnia.
8. The male reproductive system becomes more stable.
9. The mood improves.
10. Increases testosterone levels.

Running requires fresh air. Adding to the running by overcoming obstacles is a good thing: this increases self-esteem. Long stretches are 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. A workout should take at least 20 minutes a day. We must not forget the warm-up, you also need to monitor even 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 takes place, in which metabolic processes are improved. It also increases blood flow to the penis.

Exercises performed appropriately and regularly for the prostate also normalize the functioning of the nervous system, fight inflammation and improve adrenal function.

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

Here are the most effective exercises:

1. Strip back. Take a front, kneeling position. Bend your chest to the floor as low as possible and hold for 10 seconds. Run 3 times.
2. withdraw here. You can do the exercise anytime, anywhere, standing or sitting. Pull the anus back 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 to the chest, stretch the muscles of the buttock and lower back, linger for 10 seconds.
4. Strengthen the back muscles. Kneel down and tighten the abdominal muscles, raise your arm and other leg at the same time, linger 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 an increase in the force of ejaculation and the amount of seminal fluid.

For men suffering from prostatitis, there are Kegel exercises. No preliminary preparation is required, home conditions are suitable for performance, so gymnastics is very popular.

A few 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 pulling in the anus. It is necessary to reduce and push the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urination training. Suspend the jet at least 4 times while tensing the muscles.

Exercises to increase libido

Potency is a concept related to physiology, and libido refers to the realm of emotions, but the two terms are intertwined. Reduced potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, potency exercises may not be able to cope with the task, so you will have to contact a sexologist and a psychologist. However, a series of exercises are developed to increase desire:

1. Lie on your back and rub your palms together. Put your head on your right hand, and join your left to the genitals. Tighten the muscles of the legs and the anus, while the genitals grow and stretch a little. Do 20 times.
2. Do strength training. Working with your own weight increases the production of testosterone, it is enough to do a few push-ups or squats.
3. Go for a brisk barefoot walk. Walk on grass or rocks. Skin diseases hinder this type of exercise.

Yoga for potency

Yoga is useful for increasing male strength. There are some exercises that will be useful for potency:

1. Lie on your back with your arms extended along your body. Normalize breathing and begin to slowly raise the legs. Then lift your lower back and slowly throw your legs over your head, lean on your toes. The 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 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 (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 the body and lean back. Bend the body to the navel and back slowly back.
4. "Boat". Lie on your stomach and at the same time stretch your arms forward and your legs back. The person's figure during the exercise should resemble a boat.
5. "attitude". Lie on your stomach, and stretch your hands into fists 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, lingering at the top for a few seconds. Return slowly to the starting point. Run over and over again.
6. yoga mudra. Sit on your heels, keeping your hands behind your back, and the left hand should be holding the right hand. Breathe evenly. As you exhale, bend down to the floor as low as possible and stay in this position for 20 seconds. Return slowly to the starting point. Run over and over again.

There are contraindications, it is necessary to consult a specialist. Self-treatment is not recommended. This rule is particularly relevant in the presence of current problems with the reproductive system.