Exercises to improve potency: the most effective

Decreased potency and erectile dysfunction often become men's "life partners" after the age of 40. Many usespecial gymnastics designed to preserve male strength.

There are useful exercises for male potency that help maintain physical fitness and prevent overloading sedentary parts of the body. Gymnastics improves blood supply to the genitals.

A little about potency

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

In simple terms, the concept is a man's ability to have normal sexual relations. It is important how tense the reproductive organ is, how quickly the erection occurs, how long the intercourse lasts.

Problems in the sexual sphere lead the representatives of the stronger sex to complexes, diseases, and psychological barriers.

You can determine the owner of a normal libidoaccording to the following guidelines:

• weight within normal limits;
• harmoniously developed muscles;
• warm hands;
• Confidence in one's own strength;
• smoothness and purity of the skin;
• have a good sense of humor;
• stiffness and vigor of gait;
• developed intellectual abilities;
• sensitive smell;
• low voice.

Reasons for a decrease in potency

There are many factors thatreduce male power:

• poor nutrition;
• history of chronic diseases;
• disregarding the rules of a healthy lifestyle;
• the presence of bad habits;
• disorders of internal organs.

Potency exercises at home will help men avoid the unpleasant encounter with prostatitis and impotence.

The result of the joint work of doctors and trainers are complexes that help maintain physical and sexual fitness for a long time. Exercise has a positive effect on both the libido and the state of the whole body.

Exercises to improve potency

People who lead 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, they are used to increase potencyspecial exercises combined into a complex:

1. exercise "bridge";
2. exercise "butterfly";
3. exercise "pendulum";
4. squats;
5. push-ups on the knees;
6. suction of the pubococcygeus muscle.

The listed physical exercises are beneficial for libido. If a person regularly and comprehensively performs gymnastics, then it will be possible to do without drugs and remain in the "sexual system" for a long time.

Physical exercises for potency not only improve blood circulation in the genitals (which helps to prolong sexual intercourse).There are some 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 men. Potency exercises are combined according to the following scheme:

1. Arch.Take the starting position - lie on your back and stretch your arms along the body. Lift your pelvis off the floor and lower gently, keeping your back pressed. The exercise is performed 10 times.
2. Storage.Take the starting position, legs apart while standing. Imagine that there is an object between your knees that needs to be held. Tighten the muscles as if you are trying to hold a ball or stone between your knees. Execution time is 5 seconds. Do 10 approaches.
3. Pelvic rotation. Take the starting position - stand with your feet shoulder-width apart. Perform circular movements of the pelvis in each direction 30-40 times.

Gymnastics to strengthen men's strength should be done at a leisurely pace, the load should be increased over time. It is best to start classes in several ways, increasing their number to 20.

The emotional background is also important: gymnastics should be done in a good mood, it 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 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 a little effort and walk 3 km at a fast pace every day.

The following exercises are also suitable for restoring potency:

• "front step". March in place for at least 5 minutes, gradually increasing the time. We need to try to lift the knees high and bring them to the stomach. You can hold your hands behind your head if you want. The front step is a warm-up exercise to warm up the joints.
• Skipping.Take the starting position, bend your knees. Start jogging in place, keeping your toes pressed to the floor, alternately lifting your heels. To perform the exercise correctly, you need to quickly extend your knees forward.
• "Butterfly":
  1. Take the starting position, i. e. i. e. lie on the floor and bring your legs to your buttocks.
  2. Then you need to put your hands on your knees, spread your legs and try to touch the floor with your knees. It is important that the lower back remains pressed to the floor.
  3. If there are difficulties during the exercise, then it is allowed to help with the hands.
  4. The exercise is performed while exhaling, smoothly, but with effort - the muscles must be tense. It is also necessary to exhale and return to the starting position, but in this case the hands resist.

Squats- it is a proven tool that helps prevent prostate overload and subsequent prostatitis; it should be included in the libido recovery complex.

This exercise strengthens the gluteal muscles and supports the genitals.

15 squats is the number for beginners. Variations of squats can be borrowed from ballet (plié) or sumo, you can prefer classics, alternate between shallow and dynamic squats.

Potency is closely related to squats, which activate the perineal muscles. It is necessary to observe the correct execution technique:

1. Feet should be shoulder width apart.
2. Take a deep breath and slowly sit up as you exhale.
3. After lowering to the lowest point, place your hands between your legs parallel to the surface of the floor.
4. Lower your palms to the floor.
5. Stop and take 15-10 breaths.
6. As you inhale, rise slowly.
7. If you want, repeat the inhalation-exhalation in the starting position.

run- this is an affordable and simple tool for maintaining body tone and physical shape. Running is especially beneficial for those who are overweight.

Many experts notice a connection between obesity and a decrease in sexual activity, so running helps maintain potency, strengthens the spirit and body.

In addition, running has many other benefits:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Stamina increases.
3. A person receives an energy charge and strengthens the immune system.
4. The body remains in good shape.
5. Increases endurance, strengthens the cardiovascular system.
6. Improves blood circulation in pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. The mood is improving.
10. Increases testosterone levels.

Running requires fresh air. It is good if running is supplemented by overcoming obstacles: it increases self-esteem. Long distances are a great workout for all muscles and a way to increase blood flow to the genitals (making sex last longer).

Beginners are advised to alternate running with brisk walking and exercise in the morning. Training should last at least 20 minutes a day. Do not forget about the warm-up, you also need to observe even breathing.

Prostate exercises

Potency exercises have a positive effect on the muscles of the pelvic region and reduce the drop in abdominal pressure. This is a natural prostate massage that improves metabolic processes. It also increases blood flow to the penis.

Proper and regular exercises for the prostate also normalize the activity of the nervous system, fight inflammation and improve the functioning of the adrenal glands.

prostate massage- an excellent prophylactic and therapeutic agent for prostate diseases, tk. increased blood flow to the genitals. The effect of the massage lasts a long time. Even the procedure performed a few hours before intimacy contributes to a stable erection and prolongs sexual intercourse.

Here are the most effective exercises:

1. Back stretching. Take the starting position, kneel down. Bend your chest as low as possible to the floor and hold for 10 seconds. Run 3 times.
2. Retraction of the anus. You can do the exercise anytime, anywhere, standing or sitting. Withdraw the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take the initial position - lie down on the floor. Bring the bent leg to the chest, stretching the muscles of the buttocks and lower back, wait 10 seconds.
4. Strengthening of back muscles. Kneel down and tighten your abdominal muscles while raising your arm and opposite leg at the same time, hold for 10 seconds.

Kegel exercises

Competent male potency exercises have a good effect on pelvic floor muscles and erection. In addition, premature ejaculation does not occur, the force of ejaculation and the volume of ejected seminal fluid increase.

There are Kegel exercises for men with prostatitis. Advance preparation is not required, home conditions are suitable for performance, which is why gymnastics has become very popular.

Some exercises:

1. Contract your perineal muscles for about a minute and gently relax them. Do 10 sets. Over time, the contraction time increases.
2. Contract the gluteal muscles, pulling the anus. Buttocks should be lowered and tightened 10 times in one method, gradually increasing the number of repetitions to 50.
3. Urination training. Hang the current at least 4 times while tensing the muscles.

Exercises to increase libido

Potency is a concept related to physiology, while libido refers to the realm of emotions, but both terms are closely related to each other. A decrease in potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, potency exercises may not cope with the task, so you will have to contact a sexologist and a psychologist. However, there is a set of exercises designed to increase desire:

1. Lie on your back and rub your palms together. Place your head on your right hand and attach your left hand to your genitals. Tighten the muscles of the legs and anus, 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 do a few push-ups or squats.
3. Walk fast in bare feet. Walk on grass or stones. Skin diseases prevent 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, stretch your arms along your body. Normalize your breathing and start slowly raising your legs. Then lift your lower back and slowly throw your legs over your head, resting on your toes. The arms must be balanced. Breathe calmly, inhale through your nose and exhale through your mouth. This exercise improves circulation in the lower back and pelvis, boosts 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 grasp your ankles with your hands and pull your heels toward your buttocks. According to yogis, the hips (ideally) should not touch the surface of the floor. It is important to be careful not to pull your legs too hard to avoid injury. The asana warms up the pubococcygeus muscles.
3. Bhujangasana.Lie on your stomach, bend your elbows and rest on your palms. The legs must be closed. As you inhale, lift your body and lean back. Bend the body up to the navel and slowly come back.
4. "Boat". Lie on your stomach and at the same time stretch your arms forward and legs back. A person's figure should resemble a boat during exercise.
5. "Grasshopper". Lie on your stomach, stretch your hands into fists along your body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise your buttocks and legs up, stay at the top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudra. Sit on your heels with your hands behind your back and your left hand should hold your right wrist. Breathe evenly. As you exhale, bend down to the floor as low as possible and stay in this position for 20 seconds. Slowly return to the 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 when there are problems with the reproductive system.