Exercises to improve potency: the most effective

Reduced potency and erectile dysfunction often become "life partners" of men after 40 years. Many usespecial 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. Gymnastics improves the 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 the ability of a man to have a normal sexual intercourse. It is important how tense the reproductive organ is, how quickly an erection appears, how long 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 within the normal range;
• harmoniously developed muscles;
• warm hands;
• Confidence in your strength;
• smoothness and purity of the skin;
• having a good sense of humor;
• hardness and vigor of gait;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

Reasons for the decrease in potency

There are many factors thatreduce male power:

• malnutrition;
• a history of chronic diseases;
• neglect of the rules of healthy lifestyle;
• the presence of bad habits;
• malfunction 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 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 leading 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 only by swimming and training.

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

1. exercise "bridge";
2. exercise "butterfly";
3. exercise "pendulum";
4. squats;
5. push-ups 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 do without the use of medications 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 sexual intercourse longer).There are a number of 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. 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. Raise the pelvis off the floor and gently lower, leaving the 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 the knees that needs to be held. 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 enhance male strength should be performed at a calm pace, over time, the load must be increased. 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, 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 faced with 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:

• "front step". March in place for at least 5 minutes, gradually increasing the time. We must try to raise the knees high and pull them to the stomach. If desired, you can keep your hands behind your head. The front step is a warm-up exercise for warming up the joints.
• Skipping.Take a starting position, bending your knees. Start running in place, keeping your toes pressed to the floor, while lifting your heels up alternately. To perform the exercise correctly, you must quickly put your knees forward.
• "Butterfly":
  1. Take a starting position, i. e. lie on the floor and bring your feet to your buttocks.
  2. Then you need to 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 performed on the exhale, smoothly, but with effort - the muscles should be tense. It is also necessary to return to the starting position on the exhale, but in this case, the hands resist.

Squats- this is a proven means of preventing 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.

15 squats is the number for beginners. Squat options can be borrowed from ballet (plié) or sumo, you can give preference to the classics, alternate 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 down as you exhale.
3. Having lowered to the lowest point, put your hands between your legs parallel to the floor surface.
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- this is an affordable and simple means to maintain the tone of the body 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, therefore, running helps to maintain potency, strengthen the strength of mind and body.

In addition, running has a number of other advantages:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Endurance increases.
3. A person receives 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. 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 the run is supplemented by overcoming obstacles: this increases self-esteem. Long distances are a great workout 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 about 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 improve. It also increases blood flow to the penis.

Properly and regularly performed exercises 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 diseases of the prostate, tk. increased blood flow to the genitals. The effect of the massage lasts for a long time. Even a procedure carried out a few hours before intimacy contributes to a stable erection and prolongation of sexual intercourse.

Here are the most effective exercises:

1. Back stretch. Take a starting position, kneeling. Bend your chest to the floor as low as possible and linger for 10 seconds. Run 3 times.
2. Anus retraction. 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 to the chest, stretching the muscles of the buttocks and lower back, linger for 10 seconds.
4. Strengthening the back muscles. Kneel down and tighten your abdominal muscles, raising your arm and opposite 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 the force of ejaculation and the volume of seminal fluid ejected increase.

For men suffering from prostatitis, there are Kegel exercises. Preliminary preparation is not required, home conditions are suitable for performing, so gymnastics has become 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 by pulling in the anus. It is necessary to reduce and strain 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, while libido refers to the field of emotions, but both terms are closely intertwined with each other. Decreased 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 set of exercises to increase desire is developed:

1. Lie on your back and rub your palms. Put your head on your right hand, and attach your left to the genitals. Tighten 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 contributes to the production of testosterone, it is enough to perform a few push-ups or squats.
3. Go brisk walking 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 extended along your body. Normalize breathing and start slowly lifting the legs. Then raise your lower back and slowly throw your legs over your head, leaning on your toes. 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 grab your ankles with your hands and bring your heels to your buttocks. According to yogis, the hips (ideally) should not touch the floor surface. 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. While inhaling, raise the body and lean back. Bend the body to the navel and slowly return back.
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. "Grasshopper". Lie on your stomach, stretching your arms clenched into a fist 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. Slowly return to starting position. Run several times.
6. yoga mudra. Sit on your heels, holding your hands behind your back, while the left hand should hold the right wrist. Breathe evenly. As you exhale, bend down to the floor as low as possible and linger in this position for 20 seconds. Slowly return to 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.