Exercises to improve potency: the most effective

Decreased potency and erectile dysfunction often become "partners in life" for men after 40 years. They use a lotspecial gymnastics to preserve male strength.

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

A little about potency

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

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

Problems in the sexual sphere lead the 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 your abilities;
• smoothness and purity of the skin;
• with a good sense of humor;
• firmness and vigor of gait;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

Reasons for a decrease in potency

There are many factors thatreduction of male potency:

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

Potency exercises at home will help men avoid the unpleasant acquaintance 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. Exercises have a beneficial effect both on the libido and on the state of the body as a whole.

Exercises to improve potency

Sedentary people 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 in a complex:

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

The listed physical exercises are useful for the libido. If a person regularly and fully performs gymnastics, then it will be possible to do 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 sex life to a man. Potency exercises are combined in the following scheme:

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

Gymnastics to strengthen male strength should be done at a leisurely pace, over time the load should increase. It is optimal to start classes with several approaches, increasing their number to 20.

The emotional background is also important: you need to do gymnastics in a good mood, this helps to achieve the desired result. You can't forget running and going to the gym.

Physical exercises to restore male strength will help those who are faced with a decrease in their 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 need to make some effort and walk 3 km every 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 should try to raise the knees high and pull them towards the stomach. If you want, you can keep your hands behind your head. The front 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 as you alternately lift your heels up. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take a starting position, i. e. lie on the floor and bring your legs to the buttocks.
  2. Then you should put your hands on your knees and spread your legs apart and try to touch the floor with your knees. It is important to keep your lower back pressed against the floor.
  3. If difficulties arise during the exercise, then it is allowed to help with your hands.
  4. The exercise is performed on exhalation, smoothly, but with effort - the muscles must be tense. It is also necessary to return to the starting position when exhaling, but in this case the hands resist.

Squats- this is a proven means of preventing congestion in the prostate and subsequent prostatitis; 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. Squat options can be borrowed from ballet (plié) or sumo, you can give preference to the classics, alternate shallow and dynamic squats.

Potency is closely related to squats, which activate the muscles of the perineum. 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. Slowly rise as you inhale.
7. If desired, repeat inhalation-exhalation in starting position.

Run- this is an affordable and simple means of maintaining body tone and physical fitness. Running is especially beneficial for overweight people.

Many experts note the connection between obesity and a decrease in sexual activity, therefore running helps to maintain potency, strengthens the strength of spirit 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 receives a surge of energy and strengthens the immune system.
4. The body remains in good shape.
5. Increases endurance, strengthens the cardiovascular system.
6. Improves blood circulation in the pelvic organs.
7. Preventing 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 to complement running with overcoming obstacles: this increases self-confidence. Long distances are a great workout for all muscles and a way to increase circulation to the genitals (so sex lasts longer).

Beginners are advised to alternate running with brisk walking and exercise in the morning. A workout should take at least 20 minutes a day. We must not forget about the warm-up, you must also observe the even breathing.

Exercises for the prostate

Potency strengthening exercises have a beneficial effect on the muscles of the pelvic area and reduce the drop in abdominal pressure. This is how a natural massage of the prostate is carried out, during which metabolic processes are improved. It also increases blood flow to the penis.

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

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

Here are the most effective exercises:

1. Stretching the back. Take the starting position, kneeling. Lower your chest to the floor as low as possible and hold for 10 seconds. Perform 3 times.
2. Retraction of the anus. You can do the exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take a starting position - lie on the floor. Pull the bent leg to the chest, stretching the muscles of the buttocks and lower back, hold for 10 seconds.
4. Strengthening of the back muscles. Kneel and tighten your abs, lifting your arm and opposite leg at the same time, 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 ejected seminal fluid increase.

For men suffering from prostatitis, there are Kegel exercises. No prior training is required, home conditions are suitable for performance, so gymnastics has become very popular.

A few exercises:

1. Contract the muscles of the perineum for about a minute and gently relax them. Do 10 sets. Over time, the contraction time increases.
2. Contract the gluteal muscles by pulling the anus. It is necessary to lower and strain the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urination training. Stop the jet 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 terms are closely intertwined with each other. Decreased 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 contact a sexologist and a 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 simultaneously contracting 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 barefoot. Walk on grass or stones. Skin diseases preclude this type of exercise.

Yoga for potency

Yoga is useful for increasing male potency. 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 begin to slowly raise your legs. Then lift your lower back and slowly throw your legs over your head, resting on your toes. The arms must be kept in balance. Breathe calmly, inhaling through the nose and exhaling through the mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates metabolism and removes 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 the ankles with the hands and bring the heels closer to the 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 muscle.
3. Bhujangasana.Lie on your stomach, bend your elbows and rest on your palms. The legs should be closed. As you inhale, lift your body and lean back. Bend the body towards the navel and slowly come back.
4. "boat". Lie on your stomach and at the same time stretch your arms forward and legs back. The figure of a person during the exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach, stretch out your hands, clenched into fists along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly lift the buttocks and legs up, holding at the top for a few seconds. Slowly return to starting position. Run several times.
6. yoga mudra. Sit on your heels holding your hands behind your back while the left hand should hold the right wrist. Breathe evenly. As you exhale, bend to the floor as low as possible and stay in this position for 20 seconds. Slowly return to starting position. Run several times.

There are contraindications, a consultation with a specialist is necessary. Self-medication is not recommended. This rule is especially relevant in the presence of current problems with the reproductive system.