Physical activity is useful not only to improve muscle tone and increase their mass - it contributes to the healing of the whole organism. However, how exercises to increase functional potency, if they are not complex for intimate muscles, and why they are important even for libido, few men are aware of.Experts, on the other hand, consider special daily exercise as an important moment in combating the loss of male power.Why is it needed, does it replace medication and how is it done?
What are the benefits of exercise to increase potency
Doctors believe that starting to practice daily exercises that stimulate potency is necessary not only for older men who experience a natural decline in sexual function. Such action is recommended even for people under the age of 30: this will not only increase erections and increase libido, but will also be an excellent prevention of impotence in the future. Some of the main positives of home methods of improving erections with gymnastics:
- Exercise improves blood circulation in the pelvis, saves a man from blood stasis, a very high risk in the presence of inactive work or an inactive lifestyle.
- From regular exercise, the body becomes toned, 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 increase in erectile function.
- A special set of exercises prepared by a doctor helps to strengthen the muscles of the perineum, learn to control their work, which also has a beneficial effect on erections and prevents premature ejaculation.
Method of Execution
The effect on the potential does not imply the immediate acquisition of the ideal shape,therefore, the performance of 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 tips:
- Increase the number of repetitions smoothly: in the early stages, take 3-5, then increase to 15-20.
- Avoid sudden movements during the session.
- The training duration is set individually, but cannot be less than 10 minutes.
- Complex exercises to increase potency can take turns so as not to get bored with boredom, but you need to train all the muscles in one day.
Training regularity
Training to increase potential is not a power load, they are not exhausting. For this reason, its implementation is suitable even for untrained men and the elderly on an ongoing basis. Experts insist regular exercise, preferably in the morning, and this should become a habit: they do not devote a week or a month to class - they become the same norm as morning exercise.The first few days spend it once a day, and after a month you can practice it in the morning and evening.The first results of attempts to amplify the potential will be in a month.
morning exercise
To improve health for men, experts recommend dividing all the exercises that help increase potency into 2 groups: the first is the warm -up element performed in the morning. Others consist of more complex exercises aimed at restoring sexual function. In the morning, do the following every day:
- Lying on your back, lift your right leg so that the stretched toes are facing the ceiling. Write a circle with your feet clockwise for 15 seconds and vice versa for the same amount. Repeat 5 times for each leg.
- Tighten your abdomen and perineum muscles in an upright position. Maintaining this feeling, march for a minute, lifting your knees to the level of your hips.
- Lie on your back, stand on the bridge. Lift your legs off the floor one at a time for one minute, without losing balance.
What exercise increases potency
All physical activity shown in cases of erectile dysfunction requires mandatory acceleration of blood circulation in the pelvic organs.Some experts advise, in addition to the home complex, to increase potency, adding load on the back muscles (especially in the lower back) and abdominal area.Useful for male libido and erection are:
- squat;
- lunges;
- exercises that resemble cycling;
- groin muscle strain.
Squatting
Improving an erection always requires speeding up blood circulation in the lower abdomen, sosquats are a prime exercise for male potency, if you don’t consider the Kegel complex. Combining squats with pelvic movements helps make it more effective through the involvement of the perineum muscles.. The algorithm is:
- Legs slightly wider than shoulder width, toes forward.
- Slowly bend your knees, lowering them to their level.
- With the exhale, swing the pelvis forward, with the inhale - backward. Repeat 5 times, up.
Pelvic rotation
Experts recommend starting to do potential exercises at home by warming up the pelvic muscles and deep abdominal muscles. Hip rotation easily stimulates blood circulation, helps stretch ligaments, strengthens core muscles.which men often forget to train. Spreading your legs shoulder -width apart, you need to rotate the pelvis, first clockwise for a minute, then counterclockwise. Try to keep your upper body still and soften your knees. The training period is 5 minutes.
Pull up from crawling
It is difficult to regain full potential without training the lower abdominal muscles. To do this, doctors recommend to try gymnastic exercises, which have a beneficial effect on blood circulation in the spinal cord and deep abdominal muscles, and help in the production of sex hormones. It takes 2-3 minutes to complete the steps below. The principle of operation is simple:
- Take the emphasis on the knees and palms: the latter is below the shoulders, and the emphasis on the feet should be below the pelvis.
- Tighten your stomach, keep your spine in a straight position.
- Inhale, pull the knees to the chest without losing balance.
- As you exhale, return to the starting position, doing the same action on the second leg.
Lean to the floor
The inclination has no direct effect on blood circulation in the pelvis, however, it helps increase conductivity in the spinal cord, helps maintain normal potency and warms the back muscles. They started practicing inclination with 20 repetitions at a slow pace, carefully observing the spine, and every 3 days added 5 repetitions. You need to achieve 50 repetitions without a break. This physical exercise can be incorporated into a morning exercise block. The algorithm is simple:
- Stretch your legs so that there are 2 lengths of your legs between them.
- Place your hands on your waist, or open and hold parallel to the floor (this will increase the load on the back).
- Keep the spine straight (especially to not do lumbar curves), make a downward bend as quickly as possible.
Lift your legs behind your head, lie on your back
With constant tension of the lower back muscles in the male body, spinal cord conduction is disrupted, preservation of the pelvic organs is observed, and relaxation and stretching are required to restore proper condition. Simple exercises to increase potency have a positive effect in this regard:
- Lie on your back, arms along the body.
- Start lifting both legs at the same time, trying to straighten them behind your head.
- Feel the stretch in the lower back, lie down for 30 seconds in this "fold" position. Repeat 3 times.
Plie squatted
Classical choreography is not only useful for women - men who want to live a normal sex life also need to master some elements of the basic blocks. The main one is plie: squatting, in which the anal muscles and the entire pelvic floor, abdominal area and spine are tense. It is done slowly, breathing is even. The initial stage is 4 repetitions, the last is 20. Exercise techniques to increase potency are as follows:
- Stretch your legs shoulder -width apart, rotate your legs as far as possible from your hips.
- Slowly, counting to 8, lower yourself down, creating thighs parallel to the floor. Knees out, back straight, stomach tense.
- Under the same account return.
Butterflies
Excellent strength exercises to increase potency can be found in stretching complexes. It is done after warming up, as cold ligaments can be damaged by such action. The training period is 2 minutes. Repeat once in a while 3 times. Working algorithm:
- Sit on your back, combine your legs. The bent knee is directed to the side.
- Pull your heels towards your crotch.
- Exhale, press your hands on your knees, trying to lower them to the floor. Wait 30 seconds.
- While inhaling, try to bring your knees close, avoiding pressure on your hands.
A set of home exercises for men
Most of the above options for physical activity help a man improve the whole body, relieve tension, but do not affect the intimate muscles that play a major role in strengthening erections. Herespecific training is needed to increase potency, affect the perineum area and especially train the anal muscles well.
Exercises to pump PC muscles
A good effect on erectile function is given by the load for the muscles stretched from the sacrum to the pubic bone. It is called PC muscle and does not develop in most men, which is a cause of poor erections, especially in those over 40 years of age.It will help to strengthen the daily performance of simple exercises:
- Sit in a chair, relax the muscles in your upper body, but keep your back straight. Tilt your head, close your eyes. Tighten only the PC muscles while inhaling. Relax while you exhale. Repeat 10 times.
- Complications of previous exercises: in the same position, you need to tense and relax the PC muscles simultaneously with a series of rapid inhalations and exhalations, without stopping for a minute.
- Lie on your back, legs slightly open, lift the pelvis. Start tensing your back and PC muscles without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.
Exercises performed in the nude
If a man suffers from a disease of the genitourinary system, suffers from sudden erectile dysfunction during intercourse and for this reason is unable to enjoy normal sexual intercourse,doctors advise to combine methods of medicine to increase potency with special gymnastics. It is based on strengthening the intimate muscles and is actively used to treat prostate gland, bladder disorders, etc.Effective small complexes that carry out active sequences on the genitourinary system:
- Squat with legs shoulder -width apart, flattening the line of bent knees and hips. Try lifting the testicles and penis up while tensing the buttocks and pressing. Take 10 breaths evenly and exhale and relax. Repeat 5 times.
- Spread your legs wider than your hips. Rest your hands on your knees gently, moving your body forward. As you exhale, release the air from the abdomen, tighten the press. Try to take the anal muscles inside (do not touch the buttocks). Relax after 10 seconds. Repeat 8 times.
Yoga class
The body & mind system is no less effective than more complex training when it comes to increasing potential.In yoga, swastikasana requires attention - it helps restore the potential due to blood filling of the abdominal cavity and small pelvis, improving the balance of the nervous system.It is especially important for patients with prostate adenoma. Principles of implementation:
- Sit on the mat, bend the left leg towards you, open the thigh and lean the heel on the crotch closer to the right thigh.
- Do the same for the other leg. The left heel should be below the right.
- Stretch your back, lower the back of your hand to your knee, thumb and middle finger connected.
In this asana, the person experiencing a decrease in potency should stay for 2-3 minutes, try to relax the upper body and breathe evenly. It is important not to feel uncomfortable. The same rule applies to sarvangasana. It tightens the pelvic floor muscles, has a beneficial effect on blood flow. It is done like this:
- From a supine position, lift the pelvis, then tear the leg off the floor.
- Stretch, maintaining emphasis only on the shoulder and elbow blades.
- Make sure your elbows are below your back, you can support your lower back with the palms of your hands. The legs do not spread.
- Hold the rack from 10 seconds to 3 minutes.