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Exercises to improve potency

Physical activity is useful not only for increasing muscle tone and increasing their mass - they contribute to the healing of the whole organism. However, how do exercises to improve potency, if they are not a complex for intimate muscles, and why they are important even for libido, few men know.Experts, on the other hand, consider a special daily exercise an important moment in the fight against the loss of male power.Why is it needed, does it replace medications and how is it performed?

What are the benefits of exercising to increase potency

Doctors believe that the beginning of daily exercise that stimulates potency is necessary not only for older men who experience a natural decline in sexual function. Such actions are recommended even for people under the age of 30: it will not only improve erection and increase libido, but will also be an excellent prevention of impotence in the future. Some key positive points of the home method of increasing an erection with gymnastics:

  • Exercise improves blood circulation in the pelvis, saving a person from blood stasis, whose risk is especially high in the presence of sedentary work or sedentary lifestyle.
  • With regular training, the body gets in shape, which has a positive effect on a man's ability to enjoy prolonged sexual intercourse.
  • Exercise to increase potency is reflected in the level of testosterone - the main male hormone. It grows, and after that there is an improvement in erectile function.
  • Special sets of exercises put together by doctors help strengthen the muscles of the perineum, learn to control their work, which also has a good effect on erection and prevents premature ejaculation.

Method of execution

Influence on potency does not imply the immediate acquisition of an ideal shape,therefore, performing this type of exercise should not be accompanied by pain or other manifestations of discomfort. This is especially true for men with diseases of the genitourinary system. According to the implementation methodology, experts give some advice:

  • Smoothly increase the number of repetitions: in the initial phase, take 3-5, and then increase to 15-20.
  • Avoid sudden movements during the session.
  • The duration of the training is determined individually, but it cannot be shorter than 10 minutes.
  • Complexes of exercises to improve potency can be alternated so as not to get tired of monotony, but you need to work out all the muscles in one day.

Regularity of training

Potency-enhancing exercises are not a load of strength, they are not exhausting. For this reason, their use is suitable even for completely untrained men and the elderly on a regular basis. Experts insist on regular training, preferably in the morning, and this should become a habit: they do not dedicate a week or a month to teaching - they become the same norm as morning exercises.You spend them once a day for the first few days, and after a month you can practice them in the morning and in the evening.The first results of such attempts to strengthen potency will be in a month.

Morning exercises aimed at restoring sexual function in men

morning exercises

To improve men's health, experts recommend dividing all exercises that help increase potency into 2 groups: the first are warm elements that are performed in the morning. The second consists of more complex exercises aimed at restoring sexual function. In the morning, do the following every day:

  • Lying on your back, raise your right leg so that your outstretched toe is facing the ceiling. Write circles in a clockwise direction for 15 seconds and vice versa for the same amount. Repeat 5 times for each leg.
  • Tighten the abdominal and perineal muscles in an upright position. Retaining this feeling, march for a minute, raising your knees to hip level.
  • Lying on your back, stand on the bridge. Take your feet off the floor one by one for exactly one minute, without losing your balance.

Which exercises increase potency

All physical activities shown in cases of erectile dysfunction require mandatory acceleration of blood circulation in the pelvic organs.Some experts advise, in addition to the home complex, to improve potency, add load to the muscles of the back (mainly the lower back) and the abdominal region.Useful for male libido and erection are:

  • squats;
  • sparks;
  • exercises that simulate cycling;
  • stretching the groin muscles.

Squats

To improve erection it is always necessary to speed up blood circulation in the lower abdomen, thereforesquats are the main exercises for male potency, if you do not take into account the Kegel complex. Combining squats with pelvic movements helps to make them more effective by involving the perineum muscles.. The algorithm is this:

  1. Feet slightly wider than shoulder width, toes forward.
  2. Slowly bend your knees, descending to their level.
  3. With the exhale, swing your pelvis forward, with the inhale - back. Repeat 5 times, get up.

Pelvic rotation

Experts recommend that you start doing potency exercises at home by simply warming up your pelvic floor muscles and deep abdominal muscles. Simple rotations of the hips stimulate blood circulation, help stretch the ligaments, and strengthen the core muscles.which men often forget to train. Spread your legs shoulder-width apart, you need to rotate your pelvis, first clockwise for a minute and then counterclockwise. Try to keep your upper body still and soften your knees. The duration of the exercise is 5 minutes.

Folds with all four

It is difficult to regain full potency without working the muscles of the lower abdomen. To do this, doctors suggest you try a gymnastic exercise, which works well on the circulation in the spinal cord and deep abdominal muscles, and helps in the production of sex hormones. It takes 2-3 minutes to complete the steps below. The principle of operation is simple:

  1. Take the emphasis on the knees and palms: the latter are below the shoulders, and the emphasis on the legs should be below the pelvis.
  2. Tighten the abdomen, keep the spine in a straight position.
  3. Inhale, pull the knee to the chest without losing balance.
  4. While exhaling, return to the starting position, perform similar actions on the other leg.
Performing exercises to improve the health of men with erectile dysfunction

He leans to the floor

Slopes do not have a direct effect on the blood circulation in the pelvis, but they help improve the conductivity of the spinal cord, help maintain normal potency and warm the back muscles. They begin to practice inclines with 20 reps at a slow pace, paying close attention to the spine, and add 5 reps every 3 days. You need to achieve 50 reps without a break. This physical exercise can be included in the morning exercise block. The algorithm is simple:

  1. Spread your legs so that there are 2 lengths of your feet between them.
  2. Put your hands on your waist, or open them and keep them parallel to the floor (this will increase the load on your back).
  3. Maintaining a straight spine (it is especially important not to do a lumbar arch), make a quick bend down as low as possible.

Raising your legs behind your head, lying on your back

With the constant tension of the muscles of the lower back in the male body, the conduction of the spinal cord is disturbed, the innervation of the pelvic organs is noticed, and relaxation and stretching are needed to restore the correct condition. A simple exercise to improve potency has a positive effect on this issue:

  1. Lie on your back, arms close to your body.
  2. Start lifting both legs at the same time, trying to straighten them behind your head.
  3. Feeling stretched in your lower back, lie down for 30 seconds in this "folding" position. Repeat 3 times.

Plie squats

Classical choreography is not only useful for women - men who want to have a normal sex life also need to master a few elements from the basic block. The main plie: squat, during which the muscles of the anus and the entire pelvic floor, abdominal region and spine are tensed. It is performed slowly, breathing evenly. The initial phase is 4 repetitions, the last 20. The technique of the exercise to improve potency is as follows:

  1. Spread your legs shoulder-width apart, turn your feet as far away from your hips as possible.
  2. Slowly, counting to 8, lower yourself down, creating parallel thighs to the floor. Knees outstretched, back straight, stomach tense.
  3. Under the same account return back.
Plie squats will help to effectively increase a man's potency

Butterfly

Excellent strength training to improve potency can be found in stretching complexes. It is performed after heating, because cold ligaments can be damaged by such actions. The duration of the exercise is 2 minutes. Repeat intermittently 3 times. Algorithm of work:

  1. Sit on your buttocks, join your feet. Bent knees pointed to the sides.
  2. Pull your heels towards your crotch.
  3. Exhale, press your hands to your knees, trying to lower them to the floor. Wait 30 seconds.
  4. While inhaling, try to connect your knees, preventing hand pressure.

A set of exercises at home for men

Most of the above options for physical activity help a man to improve the overall body, relieve tension, but do not affect the intimate muscles that play a major role in strengthening erections. Herespecialized exercises are needed to improve potency, affecting the perineal area and developing the anus muscles particularly well.

Exercises for pumping PC muscles

Loads for the muscle that stretches from the sacrum to the pubic bone have a good effect on erectile function. It is called the PC muscle and is not developed in most men, which is the cause of poor erections, especially in those over 40 years of age.This will help you strengthen your daily performance of simple exercises:

  • Sitting in a chair, relax your upper body muscles, but keep your back straight. Tilt your head, close your eyes. Tighten only the PC muscle as you inhale. Relax as you exhale. Repeat 10 times.
  • Complication of the previous exercise: in the same position, it is necessary to tense and relax the PC muscle at the same time with a series of fast inhalations and exhalations, without stopping for a minute.
  • Lie on your back, spread your legs slightly, lift your pelvis. Start straining your buttocks and PC muscles without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.

Exercises performed naked

If a man suffers from diseases of the genitourinary system, suffers from a sudden weakening of the erection during intercourse and for that reason can not enjoy regular sex,doctors advise combining potency-enhancing drug methods with special gymnastics. It is based on strengthening the intimate muscles and is actively used to treat prostate, bladder disorders, etc.A small effective complex that performs active massage on the genitourinary system:

  • Squat with legs spread shoulder-width apart, straightening the line of bent knees and hips. Try to lift your testicles and penis upwards while straining your buttocks and press. Take 10 even breaths and relax. Repeat 5 times.
  • Spread your legs wider than your hips. Lean your hands on your soft knees, move your body forward. While exhaling, exhale from the abdomen, tighten the press. Try to pick up the muscles of the anus from the inside (do not touch the buttocks). Relax after 10 seconds. Repeat 8 times.
The man experienced a sudden weakening of his erection during intercourse

Yoga classes

The body and mind system is no less effective than more complex exercises when it comes to improving potency.In yoga, the swastika requires attention - it helps restore potency due to the blood filling of the abdominal cavity and small pelvis, improving the balance of the nervous system.It is of special importance for patients suffering from prostate adenoma. Principle of execution:

  1. Sitting on the mat, bend your left leg towards you, opening your thigh and rest your heel on the crotch closer to your right thigh.
  2. Do the same for the other leg. The left heel should be below the right.
  3. Stretch your back, lower the backs of your fists to your knees, thumbs and middle fingers connected.

In this asana, people who suffer from reduced potency should stay for 2-3 minutes, trying to relax the upper part of the body and breathe evenly. It is important that you do not feel uncomfortable. A similar rule applies to sarvangasana. It tones the pelvic floor muscles, has a beneficial effect on blood flow. It works like this:

  1. Lift your pelvis from a supine position, then take your feet off the floor.
  2. Stretch, keeping the emphasis only on the shoulders and elbows.
  3. Make sure your elbows are below your back, you can support your lower back with your palms. The legs do not spread.
  4. Hold the rack for 10 seconds to 3 minutes.