The most significant influence on the sexual power and its persistence affects the lifestyle of men. And not the last place in this exercise. Exercises help to avoid many health problems, improve mental endurance, improve self esteem allows you to be more alert, improve mood. Exercises for potency certainly need to include in the plan training for prevention, and in order to solve the problem of an intimate nature if it already exists.
Physical exercises to increase potency - when we should think about?
From time to time most men faced with a fiasco in sex, this happens with very young children, and those who reached Mature age. One – off events- no reason to talk about impotence. The reasons for failure can be many: anxiety, stress, physical fatigue, General malaise, a newly born disease, bad environment. But if this unpleasant situation is repeated at least a quarter of the cases, it is time to change something in your life. Namely, her way.
Another alarming signal of excess weight. Most often in men body fat have abdominal type. That is not fat is under the skin and inside the abdominal cavity. With its arrays of pressure on the internal organs, shift them, violate the blood circulation and the normal functioning of liver, stomach, intestines, etc. This type of obesity is popularly known as "beer belly".
Also, fat cells produce estrogen which is a female hormone and its excess in a man's body shifts hormonal balance, testosterone level falls, and with it, reduced libido and potency. In addition, excess body mass gives an unreasonable burden on the heart, joints, blood vessels, lungs, provokes hypertension, diabetes, varicose veins, stroke, heart attack, arthritis and many other diseases, each of which can be combined with good potency.
It's fun! Special attention to exercises designed to increase potency need to pay men who turned forty years abroad. As shown from anonymous surveys, from this age half of the respondents experiencing these or other difficulties associated with sexual intercourse, thirty years among such problems is clear 27% and 21% consists of a group of men from 21 to 30 years.
Looking at these numbers, we can safely say that the earlier in the daily routine will include exercises for potency, the fewer men are likely to be in the same unpleasant situation that hurts the self-esteem.
What physical exercises increase the potency?
Any exercises have a positive effect on the potency due to:
- Increasing men's levels of testosterone – the male hormone that is synthesized in the adrenal cortex and the testes. During muscle load and after power loads, the body actively produces and throws into the blood.
- Relieve tension from the muscles and spinal column. Modern lifestyle is largely sedentary (well, standing, if it is working for the machine, sales assistant, security guard, etc): at work, driving, at home, at the computer the person is almost in a static position for several hours in a row. To the body this state of Affairs is unnatural, Muscles become rigid, wooden, spine loses flexibility occur pinched nerves, deposited salt. Regular exercise prevent such violations.
- Acceleration of lymph. If the blood is racing heart, the lymph of such a motor is missing. Its stagnation leads to swelling of the tissues that interferes with good erections.
- The improvement of the psychological condition. The best thing to do after a mental day to work properly. Exercise "burn" the adrenaline and raise the level of serotonin, and with it the mood.
- Increased blood circulation. Vigorous exercise will cause the heart to work faster and the lungs to push more air, which will provide better blood flow and oxygen to the penis.
Special exercises to increase potency
But in addition to General workouts you need to perform special exercises to increase potency. They concern mainly the lower part of the body: legs, hips, buttocks, crotch, lower back. Increasing blood circulation in pelvis, these exercises contribute to the quality of erection.
Performance of any of the complex should begin with a warm-up. Head rotation, hands, pelvis, squatting, bending will work out the joints, get your blood flowing and warm up the muscles. Only 5-7 minutes these lessons will protect men from injury when performing more difficult exercises.
Home exercises
- Squats. Feet shoulder width apart, feet toes forward. Gradually sit down until your knees form a to floor angle of 90°. The pelvis is slightly back, as if the man sat down on a chair. Then slowly you need to straighten up and at its highest point to compress the muscles of the buttocks and perineum.
- Half-bridge. Lying on your back, legs bent, with emphasis feet in the floor (for the advanced – you can put them on the dais: the edge of the sofa, chair, stack of books). Not taking away from support shoulders and feet, lift the pelvis up as far as possible be omitted.
- The breeding of the knees. Lying on your back, bend your legs and pull your heels as possible to the buttocks. The hands are on the knees. Exhaling, the knees need to breed, but at this time they interfere by exerting pressure on the opposite side.
- The rifts. Lying on your back, arms stretched along the body or to the sides, raise the legs exhale and bring the toes to the head, without bending the knees. The pelvis off the floor. Each time one should try to make further headway in this exercise.
- Gluteal touch. On his knees, hands on width of shoulders, hands fingers forward, toes stretched out, lift touches the floor, exhale to start the movement of the pelvis to the back until the buttocks are flat on the legs.
You can start with 5-7 times each exercise, gradually bringing up to 20-30 times for 4-5 sets. They need to carry out smoothly, without jerks, in a comfortable rhythm, not allowing the pain. When the body adapts, you can gradually add weights.
Yoga: strengthening the potency based on the ancient teachings
There is a perception that yoga is for women, and real men have no use for it. In fact, for men need yoga even more. Regular performance of asanas will allow to study not only large but also small, deep muscles that are difficult to work out regular exercises.
In addition, the ancient teachings involve not only the physical body, but also increases energy vitality, clarity of thinking, and relieves stress. Literally 10 minutes of practice per day and improve the potency not long to wait.
PC muscles: exercises for beginners
A special role in the long preservation of potency allotted the PC muscle or the pubic-coccygeal. Among women very popular Kegel exercises, allowing you to keep the perineum toned, but few people know that there is a male version of the workout. Find a muscle is very simple, just put your fingers on the space between the anus and the beginning of the growth of the scrotum.
Sitting on the chair need to squeeze the Kegel muscle, as if plunging it inside. If done correctly you should see the feeling that the pelvis is raised. The thighs, stomach and buttocks should be relaxed and not to participate in the exercise.
The voltage should alternate with complete relaxation of the PC muscle. You can start with 10-15 exercises, each of which includes 3 seconds of voltage and 3 – relaxation. Then the number of exercises you can smoothly increase. Run it daily, no more than 10 minutes.
Exercises that increase the potency for the lazy
If you do not have the willpower to force myself to do the exercises, come to the aid of the complex, which you can do without getting out of bed. To do better in the morning, when a member is in "good" condition.
- You need to make it up with muscle. During the week the number of "jumps" must every day increase, but without fanaticism. Exercises should not cause pain, burning.
- When the number of running exercises will reach 30, you need to not only raise the penis but also hold it in this position for 1-3 seconds.
- Having mastered this technique and increasing performance by 40-50 times you can add weight, for example, cover member of the cowards or a small towel and try to do the lifts with hanging the maximum number of times.