Exercises to improve strength: more effective

Reduced potency and erectile dysfunction often become "life partners" of men after 40 years. Many usespecial gymnastics to maintain male strength.

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

A little about power

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

In simple words, conception is a man's ability to have normal sexual intercourse. It is important how tense the reproductive organ is, how quickly an erection appears, how long 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 instructions:

• weight within the normal range;
• harmoniously developed muscles;
• warm hands;
• Belief in your strength;
• softness and purity of the skin;
• have a good sense of humor;
• stiffness and energy of walking;
• developed intellectual skills;
• sensitive sense of smell;
• Low voice.

Reasons for power reduction

There are many factors thatreduce male potency:

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

Exercises for potency 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 shape 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, to increase the power are usedspecial exercises combined in one complex:

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

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

Physical exercise for potency not only improves blood circulation in the genitals (and this helps to prolong sexual intercourse).There are a number of additional benefits:

• stimulation of testosterone production in the body;
• elimination of stagnant processes;
• fight stress.

Many sexologists have faced the task of returning to a man the joy of a healthy sex life. Power 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 your pelvis off the floor and gently lower yourself, keeping your back pressed. The exercise is performed 10 times.
2. Keeping.Take a starting position, feet apart in a standing position. Imagine 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. The execution time is 5 seconds. Run 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 increase male strength should be performed 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 to run and go to the gym.

Physical exercises to restore male strength will help those who face 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 positively affects the work of the testicles, but to achieve the result you need to make some efforts and walk 3 km a day at a fast pace.

The following exercises are also suitable for restoring strength:

• "front step". March in place for at least 5 minutes, gradually increasing the time. We should try to lift the knees up and pull them to the stomach. If you want, you can keep your hands behind your head. The first step is a warm-up exercise to warm up the joints.
• Overcoming.Take a starting position, bending your knees. Begin running in place, keeping your toes pressed into 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, d. m. th. lie on the floor and bring your legs behind you.
  2. Then you should 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 training, then it is allowed to help with your hands.
  4. The exercise is performed on the exhale, without problems, but with effort - the muscles must be tense. It is also necessary to return to the starting position during exhalation, 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 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, alternate between 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 down as you exhale.
3. After sitting at the lowest point, place your hands between your legs parallel to the surface of the floor.
4. Place your palms on the floor.
5. Pause and take 10-15 breaths.
6. Rise slowly while inhaling.
7. If desired, repeat the inhalation-exhalation in the starting position.

Run- This is an affordable and simple tool to maintain body tone and physical shape. Running is especially beneficial for those who are overweight.

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

In addition, running has a number of other advantages:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Stamina increases.
3. A person gets a boost 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. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. The situation improves.
10. Increases testosterone level.

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

Beginners are advised to alternate running with brisk walking and training in the morning. A workout should last at least 20 minutes a day. We must not forget the warm-up, you must also monitor your breathing.

Exercises for the prostate

Exercises to strengthen potency have a beneficial effect on the muscles of the pelvic region and reduce abdominal pressure drops. Thus, a natural prostate massage is performed, in which metabolic processes are improved. It also increases blood circulation in the penis.

Exercises performed correctly and regularly for the prostate also normalize the functioning of the nervous system, fight inflammation and improve kidney function.

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

Here are the most effective exercises:

1. Stretching the back. Take a 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 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 the back muscles. Kneel down and tighten your abdominal muscles, lifting the opposite arm and 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 strength of the ejaculation and the volume of the extracted seminal fluid increases.

For men suffering from prostatitis, there are Kegel exercises. Prior preparation is not required, home conditions are suitable to perform, so gymnastics has become very popular.

Some exercises:

1. Tighten the muscles of the perineum for about a minute and gently relax the muscles. Make 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 back 10 times in each approach, gradually increasing the number of repetitions to 50.
3. Pee training. Suspend the plane at least 4 times while tightening the muscles.

Exercises to increase libido

Potency is a concept related to physiology, while libido refers to the field of emotions, but the two terms are closely intertwined. 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 need to contact a sexologist and a psychologist. However, a set of exercises is developed to increase desire:

1. Lie on your back and rub your palms together. Place your head in your right hand and connect the left hand to the genitals. Tighten the muscles of the legs and anus, slightly squeezing and stretching the genitals. Repeat 20 times.
2. Do strength training. Working with your 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 rocks. Skin diseases exclude this type of exercise.

Yoga for potency

Yoga is useful for increasing male strength. There are several exercises that will be useful for strength:

1. Lie on your back with your arms stretched 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 hands 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 eliminates congestion in the prostate area.
2. Dhanurasana.Lie on your stomach with your chin on the floor. Breathing should be smooth and even. Gently grasp the ankles with the hands and bring the heels to the rear. 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, bending your elbows and resting on your palms. The legs should be closed. As you inhale, lift your body and lean back. Bend the body at the navel and slowly go 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. "Grashkopi". Lie on your stomach, stretching your arms in a fist along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise your back and legs up, staying at the top for a few seconds. Slowly return to the starting position. Run a few times.
6. yoga mudras. Sit on your heels, keeping your hands behind your back, while your left hand should support your 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 the starting position. Run a few 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 operational problems with the reproductive system.