Exercises to improve potency: the most effective

Decreased potency and erectile dysfunction often become "life partners" of men after 40 years. Many usespecial gymnastics for maintaining male strength.

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

A little about potency

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

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

Problems in the sexual sphere lead representatives of the stronger sex to complexes, diseases, 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 strength;
• smoothness and purity of the skin;
• have a good sense of humor;
• hardness and strength of gait;
• developed intellectual abilities;
• sensitive sense of smell;
• a small voice.

Reasons for a decrease in potency

There are many factors thatreduce male potency:

• malnutrition;
• history of chronic diseases;
• neglecting the rules of a healthy lifestyle;
• the presence of bad habits;
• failure of internal organs.

Exercises for potency at home will help men avoid the unpleasant encounter with prostatitis and impotence.

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

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 by swimming and training alone.

However, they are used to increase potencyspecial exercises combined into a complex:

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

The mentioned physical exercises are useful for libido. If a person regularly and fully performs gymnastics, then it will be possible without the use of drugs and remain in the "sexual system" for a long time.

Physical exercises for potency not only improve blood circulation in the genitals (and this helps to prolong intercourse).There are a number of 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. Strength exercises are combined in the following scheme:

1. Arch.Take the starting position - lie on your back and stretch your arms by your body. Lift your pelvis off the floor and slowly lower, keeping your back pressed. The exercise is performed 10 times.
2. Holding.Take the starting position, spread your legs in a standing position. 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 rotational movements of the pelvis in each direction 30-40 times.

Gymnastics for increasing male strength should be performed at a calm pace, with time the load must increase. It is optimal to start classes with several approaches, 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 a simple 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 an effort and walk 3 km a day at a fast pace.

The following exercises are also suitable for restoring potency:

• "front step". March in place for at least 5 minutes, gradually increasing the time. We must try to raise the knees high and draw them to the stomach. If you wish, you can keep your hands behind your head. The first step is a warm-up exercise to warm up the joints.
• Skipping.Take the starting position, bending your knees. Begin running in place, keeping your toes pressed to the floor while alternately lifting your heels. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take the initial position, i. e. lie on the floor and bring your feet close to your butt.
  2. Then you have 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 difficulties arise during the exercise, then it is allowed to help with the hands.
  4. The exercise is performed on exhalation, smoothly, but with effort - the muscles should be tense. It is also necessary to return to the initial position on exhalation, but in this case the hands resist.

Squats- this is a proven means of preventing congestion in the prostate and subsequent prostatitis; it should be included in the complex to restore libido.

This exercise strengthens the gluteal muscles and supports the genitals.

15 squats is the number for beginners. Squat options can be borrowed from ballet (plié) or sumo, you can give preference to the classics, alternating between shallow and dynamic squats.

Potency is closely related to squats that activate the muscles of the perineum. It is necessary to adhere to the correct performance technique:

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

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

Many experts note the connection between obesity and reduced sexual activity, therefore running helps to maintain potency, strengthen the strength of mind and body.

In addition, running has a number of other benefits:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Stamina increases.
3. A person gains energy and strengthens the immune system.
4. The body remains in good shape.
5. Increases endurance, strengthens the cardiovascular system.
6. It improves blood circulation in the 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 circulation in the genitals (so sex lasts longer).

Beginners are advised to alternate jogging with brisk walking and exercise in the morning. Exercise should last at least 20 minutes a day. We must not forget about the warm-up, you also need to monitor even breathing.

Exercises for the prostate

Exercises to strengthen potency have a beneficial effect on the muscles of the pelvic region and reduce the drop in abdominal pressure. This is how a natural prostate massage takes place, improving metabolic processes. It also increases blood flow to the penis.

Correctly and regularly performed exercises for the prostate also normalize the work of the nervous system, fight against inflammation and improve the function of the adrenal gland.

prostate massage- 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 prolongation of sexual intercourse.

Here are the most effective exercises:

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

Kegel exercises

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

There are Kegel exercises for men suffering from prostatitis. Preliminary preparation is not required, home conditions are suitable for performance, so gymnastics has become very popular.

A few exercises:

1. Tighten the muscles of the perineum for about a minute and relax the muscles slightly. Do 10 sets. Over time, the contraction time increases.
2. Contract the gluteal muscles by pulling the anus. It is necessary to reduce and strain the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urination training. Stop the stream at least 4 times while tensing the muscles.

Exercises to increase libido

Potency is a concept related to physiology, while libido refers to the field of emotions, but both concepts are closely intertwined with each other. Reduced potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, potency exercises may not be able to cope with the task, so you will have to turn to a sexologist and psychologist. However, a set of exercises has been developed 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, while squeezing and gently 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 perform a few push-ups or squats.
3. Walk fast barefoot. 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 with your arms extended along your body. Normalize your breathing and start slowly raising your legs. Then lift your lower back and slowly swing your legs over your head, resting on your toes. The hands must be in balance. Breathe calmly, inhale through the nose and exhale through the mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates metabolism and eliminates 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 bring your heels closer to 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 far to avoid injury. The asana warms up the pubococcygeus muscle.
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 your body to the navel and slowly come back.
4. "boat". Lie on your stomach and at the same time stretch your arms forward and your legs back. The person's figure during the exercise should resemble a boat.
5. "grasshopper". Lie on your stomach, stretch out your hands, clenched into fists, along your body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise your butt and legs up, staying at the top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudra. Sit on your heels, holding your hands behind your back, while your left hand should hold your right wrist. Breathe evenly. As you exhale, bend down to the floor as low as possible and hold 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-medication is not recommended. This rule is especially important in the presence of ongoing problems with the reproductive system.