Top exercises to increase potency: from sit-UPS to complex qigong

Violation of potency most often face men over 50 years old. However, the modern pace of life and bad ecology has led to the fact that sexual dysfunction can occur at an earlier age. To avoid such problems, doctors recommend to lead a healthy and active lifestyle, as well as systematically do the exercises for potency recommended by your doctor.

The benefits of exercise

No man, regardless of age, are not immune from disorders erectile function. How it manifests itself? The first signs are decreased libido, lack of morning erections upon awakening, premature ejaculation or the inability of the penis to achieve necessary for sexual intercourse hardness.

The reasons for this state can be many:

• Stagnant processes in the pelvic area.
• Bad habits (Smoking, abuse of alcohol).
• An improper diet.
• Frequent stress.

For male enhancement, doctors recommend regular exercise. Experts have developed certain complexes consist of a variety of exercises to increase potency. Among their advantages:

1. Study of large muscles and the maintenance of tone, which is very important for normal functioning of the reproductive system.
2. Thanks to regular exercise for potency, increases the synthesis of testosterone – the hormone responsible for the formation of sperm and quality of erections in men.
3. Due to the physical elimination of stagnant processes in the pelvic area, which is excellent prevention of prostatitis and other urogenital system pathologies.
4. After a workout, the body naturally decreases the level of adrenaline. In the case where the amount of this hormone in the male body exceeded, may develop emotional stress, which always has a negative impact on potency.
5. Gymnastics helps to improve the mood and General state of the whole organism. Physical exercises promote production of endorphins.
6. Making exercise to raise potency, it is always possible to achieve relaxation of the muscles.

However, we must remember to exercise to enhance potency to be truly effective, they need to carry out regularly. To notice a positive effect of the training person will be able after a few weeks of training.

In contrast to the use of various drugs to maintain potency, physical activity have long-lasting effects. Doctors say that daily exercises for potency, enables to avoid any problems associated with sexual health of men, regardless of their age.

Daily gymnastics

Enough every day to carry out a small set of exercises to avoid various problems with sexual function and the need to visit a doctor.

Squats are considered the most effective way to prevent problems in the prostate gland and other organs of the reproductive system of men. However, to achieve maximum effect, only those who can perform them correctly. How to do it:

• Starting position – standing with several arranged in the side legs. The hands can drop down or pull in front of you and the socks have to watch out.
• The maximum strain the muscles of the buttocks.
• Without lifting the heels from the floor down as hard as you work.
• Dropping down as much as possible should be slightly delayed (5 seconds).
• Gently, without jerks to rise to its original position.

Every morning should start with 20 squats. It will be an excellent prevention of prostatitis, and will help to strengthen the blood circulation and the body's synthesis of testosterone.

Effective exercises

Any sexual dysfunction, a man should consult a doctor. Usually, the doctor prescribes drug therapy, treatment of folk remedies and exercises for impotence that help to restore virility. The complex can include a variety of exercises for the prostate and potency. This files most often recommend are:

1. Kegel Exercises. To do them can be done in any position (sitting, lying, standing). The most important thing when you do this, relax all the muscles of the body. Need alternately as much as possible to compress and relax the muscles of the perineum. To breathe deeply you need. It is recommended to do up to 5 sets of 10 times. Such exercises helps to strengthen the PC muscles. This will be an excellent prevention of many problems in the organs of the urogenital system.
2. Starting position – standing straight. Hands for convenience be placed on the waist, legs slightly bent at the knees. Sharp movements to withdraw the pelvis forward then back. After each of the 10 movements should take a little break, and then the exercise is repeated. All you need to do 5 of these approaches.
3. Being in a position of squatting, pull in abdominal muscles, buttocks and try to raise up the scrotum, making a deep breath. As you exhale relax all the muscles. After every 10 breaths, you should take a little break. Such actions help restore testicular function.
4. Lying on the floor, one hand placed under the head, and the second in the groin. As hard as you can tensing the legs, pull the anus. Need to make 5-10 of these approaches, and then to change hands.
5. The reviews will ensure that if this exercise is done correctly, it can very quickly improve the potency in men. It runs as follows: to sit on a chair with a high back, turning to face her. Make slow circular movements with the pelvis. Making inhale — stretch the abdominal muscles, and when you exhale – you need to strongly involve the anus. Per spin, you need to inhale and exhale.
6. To stand face to the wall, putting on her fingers. Transferring the weight from one foot to the other. It is important to ensure that the socks did not come off the floor. During the training, you need to do to 10 reps with small breaks in between each.

7. Lie on your back, leaning well into the floor by feet. Hands should lie along the body. The pelvis should be lifted up, pausing at the top for a few seconds. While the muscles of the buttocks need to greatly compress. The start will be enough for 10 climbs. Over time their number should gradually increase, leading to 70-100 times, divided into several approaches.
8. A good exercise to increase potency can be called walking in place with a straight back and lowered his hands. 1 approach is equal to 30 seconds. After this rest, this exercise should be repeated.

Yoga to improve potency

Noted that men who do yoga, virtually never face sexual problems. Some exercises of this practice is recommended to perform even with this diagnosis, as impotence. To avoid injury, before performing them, it is recommended to do a warm-up, aimed at stretching the muscles. It is important to monitor the proper implementation:

• "The plow." Lie down comfortably on your back and relax your muscles. Feet together with lower back lifted. Ideally, if I could start them as a head. First, it's unlikely to succeed, but gradually you can achieve. Hands should be free to lie relaxed on the floor along the body.
• "Bow". Lie down comfortably on the stomach and relax the muscles in the entire body. Bend your knees, and hands clasp themselves behind the ankle. To fix the pose and stay in this position for at least 5 seconds. Gradually the time should be increased.
• "Cobra". Lie down on your stomach by bringing feet together. Stretch your palms to the floor in the center of the chest. Upper body lift up, the maximally stretched lower back.

The practice of yoga allows men to strengthen the muscles and increase blood circulation, as well as peace of mind. Thus, such exercise helps to quickly solve a variety of problems with potency and avoid their occurrence in future.

Chinese physical exercises

Chinese medicine is known for its unique methods aimed at eliminating a variety of health problems and potency in men including. One of such methods is qigong.

A similar set of exercises gives the possibility to restore the lost virility. Regularly perform them is recommended for those men who want to conceive a child. Qigong is based on the saturation of the whole organism with oxygen.

The advantage of this exercise is its availability. Exercise to increase potency is absolutely allowed at any convenient for men time at home. Special devices and simulators for this purpose it is not necessary. It is important that the room is well ventilated, and always had access to fresh air. Feature of the complex is its cumulative effect. The first results, people will be able to note just a few weeks after the start of the training.

It is best to do exercises in the morning after awakening or in the evening before going to bed. But experts note that in order to see the effect of your training faster, they should be regular and carried out always at the same time.

The clothes need to choose free, which does not hinder movement. Best of all, if it is made of natural fabrics. To eat or drink before class is not worth it. But after 30-60 minutes after charging for potency, you can drink a Cup of warm herbal tea.

The first exercise qigong

While exercise is very important to breathe deeply:

• Starting position – lying on his back. Arms stretching along the body. Legs — straight.
• One leg (first left) bent at the knee and rests foot on the floor.
• Focusing on the bent leg and shoulders, gently, without jerks to pick up the straight right leg, while breathing deeply.
• During lowering of the leg, linger at the point when both feet are on the same line.
• On the exhale, gently put your foot down.
• The position of the feet to change – right bent, his foot flat on the floor, and the left pulling straight up.
• Another leg exercise is repeated in the same order.

The second exercise qigong

During the execution of complex qigong should pay attention to deep breathing:

1. Original position on her back, arms stretched along the body. The legs cross each other so that the bottom was left.
2. To make the most deep breath.
3. The pelvis and back should be off the floor. To rely thus it is necessary on hands, neck and left heel, trying to evenly distribute between them all loads.
4. Stay in this position and to stand for a few seconds.
5. During lowering to the floor exhale.
6. To change the position of the feet so that the bottom was right.
7. To repeat the exercise.

The number of repetitions is not less than 10 times.

The third exercise qigong

The order of execution:

1. To lie on your stomach with straight legs and arms.
2. To rest on the floor with your palms slightly below your shoulders.
3. On the inhale lift body, easy pushing away from the floor. You need to arch your back and pelvis fixed on the floor.
4. The maximum point of deflection, his head tilting back. Stay in this position for a few seconds.
5. During lowering of the hull to make a slow exhale.

The number of repetitions of at least 10.

To start training, a person can at any age. Presents exercises help to improve blood circulation in the pelvis, prevent stagnant processes and strengthen muscles. If you exercise daily, then after a few weeks the man will be able to notice a significant improvement in sexual function.