Exercises to improve power: the most effective

Reduced potency and erectile dysfunction often become "life companions" of men after 40 years. many usespecial gymnastics to preserve male strength.

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

A little about power

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

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

Problems in the sexual sphere lead the representatives of the stronger sex to complexes, illnesses, psychological barriers.

You can determine the owner of a normal libido.according to the following guidelines:

• weight within normal range;
• harmoniously developed muscles;
• hot hands;
• Confidence in your strength;
• softness and purity of the skin;
• have a good sense of humor;
• hardness and vigor of the march;
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

Reasons for the decrease in potency.

There are many factors thatreduce male power:

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

Exercises for potency at home will help men avoid an unpleasant relationship 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 power.

People who lead a sedentary lifestyle are encouraged to visit the gym or 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 potency,special exercises combined into a complex:

1. exercise "bridge";
2. exercise "butterfly";
3. exercise "pendulum";
4. squats;
5. knee bends;
6. pumping of the pubococcygeus muscle.

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

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

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

Many sexologists are faced with the task of returning to the man the joy of a healthy sex life. Power exercises are combined in the following scheme:

1. Bow.Take a starting position: lie on your back and stretch your arms along the body. Lift your pelvis off the ground and gently lower it, keeping your back pressed. The exercise is performed 10 times.
2. Tenure.Take a starting position, with your legs apart in a standing position. Imagine there is an object between your knees that needs to be held. Squeeze your muscles as if you were 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 pelvic rotation movements in each direction 30-40 times.

Gymnastics to improve male strength should be performed at a calm 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 not forget to run and go 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 exert yourself and walk 3 km daily at a fast pace.

The following exercises are also suitable for restoring potency:

• "step forward". March in place for at least 5 minutes, gradually increasing the time. We must try to raise the knees high and pull them towards the stomach. If you wish, you can keep your hands behind your head. The front step is a warm-up exercise to warm up your joints.
• Skipping.Take a starting position, bending your knees. Start running in place, keeping your toes pressed into the floor, while alternately lifting your heels. To perform the exercise correctly, you must quickly bring your knees forward.
• "Butterfly":
  1. Take a starting position, that is, lie on the floor and bring your feet to your buttocks.
  2. Then you need to put your hands on your knees, spread your legs and try to touch the ground with your knees. It is important that the lower back remains pressed against the ground.
  3. If difficulties arise during the exercise, it is allowed to help with the hands.
  4. The exercise is performed on exhalation, gently, but with effort - the muscles must be tense. It is also necessary to return to the starting 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; must 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.

Power 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 sit up slowly as you exhale.
3. Having lowered to the lowest point, place your hands between your legs parallel to the floor surface.
4. Lower your palms to the ground.
5. Stop and take 15-10 breaths.
6. Rise up slowly as you inhale.
7. If you wish, repeat the inhalation-exhalation in the starting position.

Run- this is an inexpensive and simple means of maintaining body tone and fitness. Running is especially beneficial for those who are overweight.

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

In addition, running has other advantages:

1. The nervous system becomes more stable, saving a person from stress and depression.
2. Resistance increases.
3. A person receives a boost of energy and strengthens the immune system.
4. The body is kept 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. Mood improves.
10. Increases testosterone levels.

Running requires fresh air. It is good if the race is complemented by overcoming obstacles: this increases self-esteem. Long distances are an excellent exercise for all the muscles and a way to increase blood circulation in the genitals (so that 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 warming up, it is also necessary to control even breathing.

prostate exercises

Exercises to strengthen power have a beneficial effect on the muscles of the pelvic region and reduce abdominal pressure drops. Thus, a natural massage of the prostate is produced, in which metabolic processes improve. It also increases blood flow to the penis.

Regular and proper prostate exercises also normalize the functioning of the nervous system, fight inflammation and improve adrenal function.

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

These are the most effective exercises:

1. back stretch. Take a starting position, on your knees. Bend your chest toward 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. Retract the anus for 10 seconds and repeat 3 times.
3. Pulling the legs towards the chest. Take a starting position: lie down on the floor. Pull the bent leg to the chest, stretching the muscles of the buttocks and lower back, stay for 10 seconds.
4. Strengthening of the back muscles.. Kneel down and tighten your abdominal muscles, lifting your opposite arm and leg at the same time, relax for 10 seconds.

Kegel exercises

Competent exercises for men's potency have a good effect on the pelvic floor muscles and erection. In addition, premature ejaculation does not occur and increases the force of ejaculation and the volume of seminal fluid expelled.

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

Some 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 pulling the anus. It is necessary to reduce and tighten the buttocks 10 times per approach, gradually increasing the number of repetitions up to 50.
3. Training to urinate. Suspend the stream at least 4 times while tensing your 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, power 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 is developed to increase desire:

1. Lie on your back and rub your palms. Put your head in your right hand and join the left to the genitals. Tighten the muscles of the legs and anus, while slightly squeezing and stretching the genitals. Repeat 20 times.
2. do strength training. Working with your own weight contributes to the production of testosterone, just do a few push-ups or squats.
3. Go brisk walking barefoot. Walk on grass or rocks. Skin diseases prevent this type of exercise.

Yoga for power

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

1. Lie on your back with your arms extended alongside your body. Normalize your breathing and begin to slowly raise your legs. Then raise your lower back and slowly raise your legs over your head, coming up on your toes. The hands must be kept in balance. Breathe calmly, inhaling through your nose and exhaling through your 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 to your buttocks. According to yogis, the hips should (ideally) not touch the ground surface. It is important to be careful not to pull too much on the legs to avoid injury. Asana warms up the pubococcygeus muscle.
3. Bhujangasana.Lie on your stomach, bending your elbows and supporting yourself on the palms of your hands. The legs must be closed. As you inhale, raise your body and lean back. Bend your body towards your navel and slowly return back.
4. "Boat". Lie on your stomach and at the same time stretch your arms forward and your legs back. The figure of a person during the exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach, stretching your arms tight in a fist along the body. Your nose and chin should be in contact with the surface of the exercise mat. Slowly lift your buttocks and legs up, stopping at the top for a few seconds. Slowly return to starting position. Run multiple times.
6. yoga-mudra. Sit back on your heels, holding your hands behind your back, while your left hand should support your right wrist. Breathe evenly. As you exhale, lower yourself to the floor as low as possible and stay in this position for 20 seconds. Slowly return to starting position. Run multiple times.

There are contraindications, it is necessary to consult a specialist. Self-treatment is not recommended. This rule is especially relevant in the presence of functioning problems with the reproductive system.