Potency to improve exercise: the most effective

Low potency and erectile dysfunction often become a "life partner" of men after 40 years. Many people use itspecial gymnastics to maintain male strength.

There are useful exercises for male potency, they help to maintain physical fitness and prevent the parts. Gymnastics improves blood supply to the genitals.

A little about potential

According to sexologists,"the force"a term that refers only to male sexuality.

In simple terms, conception is a man's ability to have normal sexual intercourse. How tense the reproductive organ is, how quickly an erection occurs, how long sex lasts.

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

You can identify a normal libido owneraccording to the following guidelines:

• normal weight;
• harmoniously developed muscles;
• warm hands;
• believe in your own strength;
• smoothness and purity of the skin;
• have a good sense of humor;
• stiffness and strength of walking;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

Reasons are the potential for decline

There are many factors involvedReduce male potency:

• improper diet;
• history of chronic diseases;
• rejection of healthy lifestyle rules;
• having bad habits;
• dysfunction of internal organs.

Potency exercises at home help men to avoid unpleasant encounters with prostatitis and impotence.

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

Potency to improve exercise

People who lead a sedentary lifestyle are advised to go to the gym or swimming pool. Sports activities can prevent stagnation in the genital area and improve men's health.

It is important to note that fitness is good as a preventive measure, and existing problems cannot be solved by swimming and exercising alone.

However, the potency is used to increaseSpecial exercises are combined into the complex:

1. exercise "bridge";
2. exercise "butterfly";
3. exercise "pendulum";
4. squatting;
5. knee push-up;
6. pump pubococcygeus muscle.

Certain physical exercises are beneficial for libido. If a person regularly and completely engages in gymnastics, then it is possible to do without the use of drugs and stay in the "sexual system" for a long time.

Physical training not only has the potential to improve blood circulation in the genitals (and it helps to have sex).There are a number of additional benefits:

• stimulation of testosterone production in the body;
• elimination of stalled processes;
• coping with stress.

Many sexologists are faced with the task of returning the joy of a healthy sexual life to men. Exercises for potency are combined in the following scheme:

1. Ark.Take the starting position - lie on your back and stretch your arms along the body. Lift the hips off the floor and slowly lower them, keeping the back pressed. The exercise is performed 10 times.
2. Catch up.Take the starting position and stand with your legs apart. Imagine that there is something between the knees that needs to be held. Pull your hamstrings between your knees as if you were holding a ball or rock. Execution time is 5 seconds. Run 10 methods.
3. Hip rotation. Take the starting position - stand with your feet shoulder-width apart. Do 30-40 hip rotations in each direction.

In order to strengthen the gymnastics, it is necessary to perform male strength at a calm pace, over time, and increase the load. It is optimal to start lessons with several methods, increasing their number to 20.

The emotional background is also important: gymnastics should be done in a good mood, which will help to achieve the desired result. Do not forget to run and go to the gym.

Physical training helps to restore male strength, who has experienced a decrease in sexual activity. Regular walking is an easy and affordable way to increase libido by improving blood circulation in the genitals.

Walking has a positive effect on the functioning of the testicles, but to achieve the result, you need to put in some effort and walk at a speed of 3 km every day.

The following exercises are also suitable for restoring potency:

• "step forward". Gradually increase the time, at least 5 minutes instead of March. We should try to lift the knees up and draw in the stomach. You can hold your hands behind your head if you want. The next step is to warm up the joints.
• Skipping.Take the starting position and bend your knees. Alternately lifting your heels up and keeping your toes flat on the ground, start running in place. To perform the exercise correctly, you need to bring your knees forward quickly.
• "Butterfly":
  1. Take the starting position, p. a. lie on the floor and bring your feet to your hips.
  2. Then you should place your hands on your knees, separate 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, you are allowed to help with your hands.
  4. The exercise is performed while exhaling, evenly but forcefully - the muscles should be tense. It is also necessary to return to the starting position while exhaling, but in this case the hands will resist.

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

This exercise strengthens the gluteal muscles and supports the genitals.

15 squats is a number for beginners. Squat options can be obtained from ballet (plie) or sumo, you can give preference to the classics, replace the shallow and dynamic squat.

Potency is closely related to squatting, they activate the muscles of the perineum. It is necessary to observe the correct performance technique:

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

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

Many experts point to a link between obesity and decreased sexual activity, so running can help maintain potency and strengthen the mind and body.

In addition, running has a number of other advantages:

1. The nervous system becomes more stable and saves a person from stress and depression.
2. Stamina increases.
3. A person gains strength and strengthens the immune system.
4. The body remains in good condition.
5. Increases endurance, strengthens the cardiovascular system.
6. Improves blood circulation in pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system is more stable.
9. Mood improves.
10. Increases testosterone levels.

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

For beginners, brisk walking and morning exercise are recommended. Exercise should be at least 20 minutes a day. We must not forget about heating, and breathing should also be monitored.

Prostate exercises

Exercises to strengthen the potency have a beneficial effect on the muscles of the pelvis and reduce abdominal pressure. Thus, a natural massage of the prostate gland takes place, which improves metabolic processes. It also increases blood flow to the penis.

Correct and regular exercises for the prostate normalize the functioning of the nervous system, fight against inflammation, and improve the functioning of the adrenal glands.

prostate massage- the best prophylactic and therapeutic agent for prostate diseases, tk. increase blood flow to the genitals. The effect of the massage lasts for a long time. Even if the procedure is carried out a few hours before intimate intercourse, it contributes to a permanent erection and prolongs the sexual act.

Here are the most effective exercises:

1. Stretch back. Take the starting position and kneel down. Bend your chest to the ground as far as possible and hold for 10 seconds. 3 runs.
2. Retraction of the anus. You can do the exercises anytime, anywhere, standing or sitting. Tighten the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take the starting position - lie on the floor. Place the bent leg on the chest, stretch the muscles of the hips and lower back, stretch for 10 seconds.
4. Strengthening the back muscles. Squat down, tighten your abdominal muscles, and lift your arm and opposite leg at the same time and hold for 10 seconds.

Kegel exercises

Competent exercises have a positive effect on the potency of men's pelvic floor muscles and erection. In addition, there will be no premature ejaculation, the force of ejaculation and the amount of seminal fluid will increase.

There are Kegel exercises for men with prostatitis. No prior preparation 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 one minute and gently relax the muscles. Do 10 sets. Over time, the contraction time increases.
2. Contract the gluteal muscles by drawing in the anus. It is necessary to reduce and tighten the buttocks 10 times in a relationship, gradually increasing the number of repetitions up to 50.
3. Urinary training. Stop the plane at least 4 times while strengthening the muscles.

Exercises to increase libido

Potency is a physiological concept, while libido refers to the realm of emotions, but both 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 cannot cope with the task, so you should consult 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, where you will live and slightly stretch the genitals. Repeat 20 times.
2. Do strength training. Working with your own weight contributes to the development of testosterone, enough to perform a few push-ups or squats.
3. Walk briskly with bare feet. Walk on grass or stones. Skin diseases preclude this type of exercise.

Yoga for potential

Yoga is useful for increasing male potency. There are several exercises that are useful for potential:

1. Lie on your back, stretch your arms along your body. Normalize your breathing and start lifting your legs slowly. Then lift your lower back and gently drop your legs over your head, resting on your toes. The hand should be kept in balance. Breathe in calmly, inhale through your nose and exhale through your mouth. This exercise improves blood circulation in the back and pelvis, stimulates metabolism and clears congestion in the prostate gland.
2. Dhanurasana.Lie on your stomach. Breathing should be calm and even. Gently hold your feet with your hands and bring your heels to your hips. According to yogis, the hips should (ideally) not touch the surface of the floor. It's important to be careful not to overextend your leg. The asana warms up the pubococcygeus muscle.
3. Bhujangasana.Lie on your stomach, bend your elbows and rest on your palms. legs should be closed. While exhaling, lift the body and lean back. Bend the body up to the navel and slowly come back.
4. "A boat". Lie on your stomach and at the same time stretch your arms forward and legs back. During the exercise, the human figure should resemble a boat.
5. "Fortress". Lie on your stomach, and stretch your arms into fists along your body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise the hips and legs up, hold for a few seconds at the top. Slowly return to the starting position. Runs several times.
6. yoga mudra. Sit on your heels with your hands behind your back and the left hand should hold the right wrist. Breathe evenly. As you exhale, bend down as low as you can and hold this position for 20 seconds. Slowly return to the starting position. Runs several times.

There are contraindications, it is necessary to consult a specialist. Self-medication is not recommended. This rule is especially relevant when there are problems with the reproductive system.