Exercises to Improve Potency: The Most Effective

After 40 years, diminished potency and erectile dysfunction tend to become men's "life partners. "many useSpecial gymnastics to maintain male strength.

There are some exercises that benefit male potency to help keep your body fit and prevent congestion in sedentary parts of your body. Gymnastics can improve blood supply to the genitals.

A little about potency

According to sexologists,"Effectiveness"is a term that refers only to male sexuality.

In simple terms, the concept is the ability of a man to have normal sexual intercourse. What matters is how tight the genitals are, how fast the erection is, and how long the intercourse lasts.

Problems in the sexual sphere lead to the representation of strong sex into complexes, illnesses, and psychological disorders.

You can identify the owner of normal libidoAccording to the following guidelines:

• weight within the normal range;
• Coordinate well-developed muscles;
• warm hands;
• have confidence in one's own strength;
• smoothness and purity of the skin;
• have a good sense of humor;
• Stiffness and dynamism of gait;
• developing intelligence;
• a keen sense of smell;
• low voice.

Reasons for the drop in potency

There are many factors causingReduce male strength:

• malnutrition;
• history of chronic disease;
• ignoring the rules of a healthy lifestyle;
• the presence of bad habits;
• Internal organ dysfunction.

Exercise at home can help men avoid unpleasant prostatitis and impotence.

The result of the doctors and trainers working together is a complex that helps maintain physical and sexual form over the long term. Exercise has beneficial effects on libido and the state of the entire body.

exercises to improve performance

Encourage sedentary people to go to the gym or swimming pool. Physical activity can prevent stagnation of the genital area and improve men's health.

It's important to note that fitness is a preventive measure, and existing problems cannot be eliminated by swimming and training alone.

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

1. exercise "bridge";
2. exercise "butterfly";
3. exercise "pendulum";
4. squat;
5. knee push-ups;
6. Pumping of the pubococcygeus muscle.

The physical exercises listed are useful for libido. If a person exercises regularly and adequately, it is possible to remain in the "sexual system" for a long time without the use of drugs.

Potency-enhancing physical activity doesn't just improve blood circulation to the genitals (which helps prolong intercourse).There are many additional benefits:

• Stimulates the production of testosterone in the body;
• eliminate stagnant processes;
• Against stress.

Many sexologists are faced with the task of returning the joys of healthy sex to men. Potency exercises are combined in the following regimens:

1. arch.Take the starting position - lie on your back and stretch your arms along your body. Lift your pelvis off the floor and lower it slightly, keeping your back pressed. Do the exercise 10 times.
2. Keep.Take the starting position and stand with your legs apart. Imagine there is an object between your knees that you need to hold. Tighten your muscles like trying to hold a ball or rock between your knees. The execution time is 5 seconds. Run 10 methods.
3. pelvic rotation. Take the starting position - feet shoulder-width apart. Perform 30-40 rotational movements of the pelvis in each direction.

Gymnastics for male strength should be performed at a calm pace and the load must increase over time. It's best to start the class with several methods, increasing the number of them to 20.

Emotional context is also important: you should do gymnastics when you are in a good mood, which helps achieve the desired effect. You can't forget running and going to the gym.

Physical activity that restores male strength will help those facing decreased 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 for it to work, you should put in some effort to briskly walk 3 kilometers a day.

The following exercises are also suitable for restoring potency:

• "Previous step". Go for at least 5 minutes, gradually increasing the time. We have to try to lift the knees up and pull them up to the belly. You can put your hands behind your head if desired. The previous step is a warm-up exercise for warming up the joints.
• jump over.Take the starting position and bend your knees. Start running in place, keeping your toes pressed to the floor while alternating your heels. In order to perform the exercise properly, you must quickly bring your knees forward.
• "Butterfly":
  1. Take the starting position, which is lying on the floor with your feet on your hips.
  2. Then you need to put your hands on your knees, 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 you have difficulty during the exercise, you can help with your hands.
  4. The exercise is performed on the exhale, smooth but hard - the muscles should be tense. It is also necessary to return to the starting position when exhaling, but in this case the hands resist.

Squat- This is an effective way to prevent prostate congestion and subsequent prostatitis; it should be included in the libido-restoring complex.

This exercise strengthens the glutes and supports the genitals.

15 squats is a beginner's number. Squat options can be borrowed from ballet (plié) or sumo, and 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 correct execution techniques:

1. Feet should be shoulder-width apart.
2. Take a deep breath, then slowly sit down as you exhale.
3. After lowering to the lowest point, place your hands between your legs parallel to the floor.
4. Put your palms on the floor.
5. Pause for 15-10 breaths.
6. Slowly rise as you inhale.
7. Repeat the inhale-exhale from the starting position if needed.

run- This is an affordable and easy way to maintain body tone and shape. Running is especially beneficial for overweight people.

Many experts have noted a link between obesity and decreased sexual activity, so running helps keep you active and builds physical and mental strength.

In addition, running has many other advantages:

1. The nervous system becomes more stable, freeing a person from stress and depression.
2. Stamina increases.
3. One gets an energy boost and boosts the immune system.
4. The body remains in good condition.
5. Increases endurance and strengthens the cardiovascular system.
6. Improves blood circulation to the pelvic organs.
7. Prevent insomnia.
8. The male reproductive system becomes more stable.
9. Feel better.
10. Increase testosterone levels.

Running needs fresh air. It's good if running is complemented by overcoming obstacles: it increases self-esteem. Long distances are a great way to exercise all your muscles and a way to increase blood circulation to your genitals (so sex lasts longer).

Beginners are advised to alternate running and brisk walking and exercising in the morning. Exercise at least 20 minutes a day. We can't forget to warm up, you also need to monitor and even breathe.

prostate exercise

Strength-enhancing exercises have beneficial effects on the muscles of the pelvic area and reduce abdominal pressure drops. Thus, with a natural massage of the prostate, the metabolic process is improved. It also increases blood flow to the penis.

Proper and regular prostate exercises can also normalize the functioning of the nervous system, fight inflammation and improve adrenal function.

prostate massage- An excellent preventive and therapeutic agent for prostate diseases, TK. Increase blood flow to the genitals. The effects of massage can last for a long time. Procedures performed even a few hours before intimacy can help stabilize erections and prolong intercourse.

Here are the most effective exercises:

1. back stretch. Take the starting position and kneel. Bend your chest as low as possible to the floor and hold for 10 seconds. Run 3 times.
2. anal retraction. You can exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
3. Pull your legs to your chest. Take the starting position - lying on the floor. Pull the bent leg to your chest, stretch the muscles in your hips and lower back, and hold for 10 seconds.
4. strengthen back muscles. Kneel down and tighten your abdominal muscles while raising your arm and opposite leg for 10 seconds.

Kegel exercises

Competent exercises for male strength have great effects on the pelvic floor muscles and erections. In addition, premature ejaculation does not occur, and the power of ejaculation and the volume of ejaculate ejaculate increases.

For men with prostatitis, there are Kegel exercises. No preliminary preparation is required, and the family conditions are suitable for performances, so gymnastics are very popular.

A few exercises:

1. Contract the perineal muscles for about a minute and gently relax the muscles. Do 10 sets. Contraction time increases over time.
2. Contract the gluteal muscles by pulling on the anus. Reduce and tighten the hips 10 times per entry, gradually increasing the number of repetitions to 50.
3. Urine training. Pause the jet for at least 4 times while tensing the muscles.

exercise to increase libido

Potency is a concept related to physiology, while sexuality refers to the emotional realm, but these two terms are closely related to each other. Decreased potency and erectile dysfunction often occur in the context of stress, anxiety, psychological trauma, or overwork.

In this case, potency exercises may not get the job done, so you'll have to contact a sexologist and psychologist. However, a set of exercises to increase desire was developed:

1. Lie on your back and rub your palms. Place your head on your right hand and your left hand on your genitals. Tighten the muscles in your legs and anus while squeezing and slightly stretching your genitals. Repeat 20 times.
2. do strength training. Use your own body weight to help produce testosterone, a few push-ups or squats are enough.
3. walk barefoot. Walk on grass or rocks. Dermatology precludes this exercise.

The power of yoga

Yoga helps increase male strength. Several exercises are useful for increasing potency:

1. Lie on your back with your arms stretched along your body. Normalize your breathing and begin to slowly lift your leg. Then lift your lower back and slowly bring your legs over your head, resting on your toes. The hands must be balanced. Breathe in calmly, inhaling through your nose and out through your mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates metabolism and clears 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 ankle with your hand and place your heel on your hip. According to yogis, the hips (ideally) should not touch the floor surface. It is important to be careful not to pull the leg too hard to avoid injury. Asanas warm up the pubococcygeus muscles.
3. Buzangasana.Lie on your stomach and bend your elbows against your palms. The legs must be closed. As you inhale, lift your body up and lean back. Bend your body to your belly button, then slowly back.
4. "ferry". Lie on your stomach while extending your arms forward and legs back. The image of a person during exercise should be like a boat.
5. "grasshopper". Lie on your stomach and stretch your arms clenched into fists along the body. The nose and chin should be in contact with the surface of the exercise pad. Slowly lift your hips and legs, staying at the top for a few seconds. Slowly return to the starting position. Run it a few times.
6. yoga mudra. Sit on your heels with your hands behind your back, while your left hand should hold your right wrist. Breathe evenly. As you exhale, bend as low as you can to the floor and stay in this position for 20 seconds. Slowly return to the starting position. Run it a few times.

There are contraindications, it is necessary to consult a specialist. Self-treatment is not recommended. This rule is especially important when there are problems with the functioning of the reproductive system.