Exercises to increase potential: the most effective

Reduced potency and erectile dysfunction often become the "spouse" of men after 40 years. Many people use itspecial gymnastics to maintain male strength.

There are useful exercises for male potency that help maintain physical fitness and prevent congestion in the sedentary parts of the body. Gymnastics improves blood supply to the genitals.

A little about potential

According to sexologists,"power"is a male-only term.

Simply put, conception is a man's ability to have normal sexual intercourse. It is important how tense the reproductive organ is, how soon the erection appears, how long the sexual intercourse lasts.

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

You can determine the owner of normal libidoaccording to the following instructions:

• normal weight;
• harmoniously developed muscles;
• warm hands;
• Confidence in your strength;
• smoothness and cleanliness of the skin;
• with a good sense of humor;
• stiffness and strength of gait;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

The reasons for the decrease in potency

There are many factors to thisreduce male potency:

• nutrition;
• history of chronic diseases;
• neglecting the rules of a healthy lifestyle;
• the presence of bad habits;
• malfunction of internal organs.

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

The result of the joint work of doctors and trainers was complexes that help 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 increase potency

People who lead a sedentary lifestyle are advised to visit the gym or swimming pool. Sports activity 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 existing problems cannot be eliminated by swimming and exercise alone.

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

1. "bridge" exercise;
2. "butterfly" exercise;
3. "pendulum" exercise;
4. to squat;
5. push in the knees;
6. pumping of the pubococcygeus muscle.

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

Physical training for potency not only improves blood circulation in the genitals (and this helps to make sex last longer).There are a number of additional advantages:

• stimulation of testosterone production in the body;
• elimination of stagnant processes;
• deal with stress.

Many sexologists are faced with the task of returning the joy of a healthy sexual life to men. Exercises for potency are combined in the following scheme:

1. the arch.Take the starting position - lie on your back and stretch your arms along the body. Lift the pelvis off the floor and lower it gently, squeezing the back. The exercise is performed 10 times.
2. Catch.Take the starting position, feet standing. Imagine that there is an object that needs to be held between the knees. Squeeze your muscles between your knees as if trying to hold a ball or stone. Execution time is 5 seconds. Do 10 approaches.
3. Pelvic rotation. Take the starting position - feet shoulder width apart. Perform pelvic rotation 30-40 times in each direction.

To increase male strength, gymnastics should be done at a calm pace, and the load should be increased over time. It is optimal to start the lessons with several approaches, increasing their number to 20.

The emotional background is also important: you need to do gymnastics in a good mood, it helps to achieve the desired result. Do not forget to run and go to the gym.

Physical exercises to restore male strength will help those who experience a decrease in sexual activity. Regular walking is an easy and cost-effective 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 get results, you need to make a little effort and walk at a pace of 3 km per day.

The following exercises are also suitable for restoring potency:

• "step forward". Gradually increasing the time, walk on the floor for at least 5 minutes. We should try to raise the knees high and pull 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.
• Jumping.Take the starting position, bend your knees. Start running in place, pressing your toes to the floor and alternately raising your heels. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take the starting position, ie. lie on the floor and bring your legs to your hips.
  2. Then you should put your hands on your knees and separate 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, you are allowed to help with your hands.
  4. The exercise is done while breathing, smoothly, but with effort - the muscles should be tense. It is also necessary to return to the starting position while breathing, but in this case the hands resist.

Squat down- this is a proven remedy for the prevention of congestion in the prostate gland and subsequent prostatitis; 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 taken from ballet (plié) or sumo, you can prefer 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. Feet should be shoulder width apart.
2. Take a deep breath and slowly sit up while exhaling.
3. After lowering to the lowest point, place your hands parallel to the floor between your legs.
4. Lower your palms to the floor.
5. Stop and take 10-15 breaths.
6. As you inhale, rise slowly.
7. If desired, repeat inhalation-exhalation in the starting position.

Run- this is a convenient and simple tool to maintain the tone and physical shape of the body. 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 potential, strengthen mind and body strength.

In addition, running has a number of other advantages:

1. The nervous system becomes more stable, saves a person from stress and depression.
2. Stamina increases.
3. A person gets an energy boost and strengthens the immune system.
4. The body remains in good condition.
5. Increases endurance, strengthens the cardiovascular system.
6. It improves blood circulation in the pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. The mood is improving.
10. Increases testosterone levels.

Running requires fresh air. It is good if the run is completed by overcoming obstacles: it increases self-esteem. Long distances 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 do brisk walking and exercise with jogging early in the morning. One exercise should take at least 20 minutes a day. We must not forget about the warm-up, you should even control your breathing.

Prostate exercises

Exercises for potential strengthening 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 occurs, which improves metabolic processes. It also increases blood flow to the penis.

Proper and regular exercise for the prostate also normalizes the work 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 for a long time. Even the procedure performed a few hours before intimacy helps to have a stable erection and prolong sexual intercourse.

Here are the most effective exercises:

1. Back stretch. Take the starting position by kneeling. Bend your chest as low as possible to the floor and stretch for 10 seconds. Run 3 times.
2. Retraction of the anus. You can do this 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 the starting position - lie on the floor. Pull the bent leg to the chest, stretch the hip and lower back muscles, stretch for 10 seconds.
4. Strengthening the back muscles. Kneel down and squeeze your abs, raise your arm and opposite leg at the same time, hold for 10 seconds.

Kegel exercises

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

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

A few exercises:

1. Squeeze the muscles of the perineum for about a minute and gently relax the muscles. Do 10 sets. The duration of contraction increases with time.
2. Tighten the gluteal muscles by pulling the anus. In each approach, it is necessary to reduce and strain the hips 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 field of emotions, but both terms are closely related. Decreased potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, strength training will not be able to cope with the task, so you will have to contact a sexologist and psychologist. However, a number of exercises have been developed to increase desire:

1. Lie on your back and rub your palms together. Put your head in your right hand and close your left to your genitals. Squeeze the muscles of the legs and anus while squeezing the genitals and slightly stretching. Repeat 20 times.
2. Do strength training. Working with your own weight helps to produce testosterone, a few push-ups or squats are enough.
3. Walk briskly barefoot. Walk on grass or stones. Skin diseases prevent such exercises.

Yoga for potency

Yoga is useful for increasing male potency. There are several exercises that will be useful for potential:

1. Lie on your back with your arms extended along your body. Normalize your breathing and slowly start raising your legs. Then raise your back and slowly throw your legs over your head, resting on your toes. Hands should be kept in balance. Take a slow breath, inhale through your nose and exhale through your mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates metabolism and removes congestion in the prostate gland.
2. Dhanurasana.Lie on your stomach 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 hips. According to yogis, the hips (ideally) should not touch the floor surface. It is important to be careful not to overextend your legs to avoid injury. Asana warms the pubococcygeus muscle.
3. Bhujangasana.Lie on your stomach, bend your elbows and rest on your palms. The legs should be tied. While inhaling, lift the body and lean back. Bend the body to the navel and slowly come back.
4. "boat". Lie on your stomach and at the same time pull your arms forward and legs back. During exercise, a person's figure should resemble a boat.
5. "The Grasshopper". Lie on your stomach, extend your arms into a fist along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise the hips 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, hold your hands behind your back, the left hand should hold the right wrist. Breathe evenly. While breathing, bend down as low as possible and lie in this position for 20 seconds. Slowly return to the starting position. Run several times.

There are contraindications, you need to consult a specialist. Self-medication is not recommended. This rule is especially relevant in the presence of problems in the reproductive system.