Physical activity is beneficial not only for increasing muscle tone and increasing their mass - they contribute to the healing of the whole organism. However, few men know how exercises work to improve potency, if they are not complex for the intimate muscles and why they are important for lust as well.On the other hand, experts consider an important moment in the fight against the loss of male power a special daily exercise.Why is it needed, does it replace drugs and how is it performed?
What are the benefits of exercise to increase potency
Doctors believe that starting daily exercises that stimulate potency is necessary not only for older men who experience a natural decline in sexual function. Such actions are also recommended for people under 30: this will not only improve erections and increase libido, but will also be an excellent prevention of impotence in the future. Some main positive points of the home method for increasing erection with gymnastics:
- Exercise improves blood circulation to the pelvis, rescuing a man from blood stasis whose risk is particularly high in the presence of sedentary work or a sedentary lifestyle.
- From regular exercise, the body comes in tone, which has a positive effect on a man's ability to enjoy prolonged sex.
- Exercise to increase potency is reflected in the level of testosterone - the main male hormone. It increases, and after that there is an improvement in erectile function.
- Special sets of exercises compiled by doctors help strengthen the perineum muscles, learn to control their work, which also has a good effect on erection and prevents premature ejaculation.
Execution Method
Impact on potency does not imply an immediate acquisition of an ideal form,therefore, performing this type of exercise should not be associated with pain or other manifestations of anxiety. This is especially true for men with diseases of the genitourinary system. According to the implementation methodology, the experts give some advice:
- Increase the number of repetitions smoothly: in the initial stage, get 3-5, then increase to 15-20.
- Avoid sudden movements during the session.
- The duration of the training is determined individually, but can not be less than 10 minutes.
- Complexities of exercises to improve potency can be alternated to not get tired of the monotony, but you need to train all the muscles within a day.
Regularity of training
Exercises to improve strength are not energy loads, they do not exhaust. For this reason, their implementation is suitable even for men and the elderly completely untrained on an ongoing basis. Experts insist on regular exercise, preferably in the morning, and this should become a habit: they do not devote to lessons not a week or a month - they become the same rate as morning exercises.You spend the first days once a day and after a month you can practice them in the morning and in the evening.The first results from such efforts to strengthen potency will be within a month.
morning exercises
To improve men's health, experts recommend dividing all exercises that help increase strength into 2 groups: the first is the warm-up elements performed in the morning. The other consists of more complex exercises aimed at restoring sexual functions. In the morning, do the following daily:
- Lying on your back, raise your right foot so that your outstretched toe is facing the ceiling. Write hoops with your foot clockwise for 15 seconds and vice versa for the same amount. Repeat 5 times for each leg.
- Tighten the abdominal and perineal muscles in an upright position. Holding this feeling, march for a minute, raising your knees to hip level.
- Lying on your back, stay on the bridge. Lift your feet off the floor one by one for exactly one minute, without losing your balance.
Which exercises increase potency
All physical activities displayed in cases of erectile dysfunction require a mandatory acceleration of blood circulation to the pelvic organs.Some experts advise, in addition to the home complex, to improve strength, increase loads on the back muscles (mainly in the lower back) and the abdominal region.Useful for male libido and erection are:
- squats;
- lunges;
- exercises that simulate cycling;
- hip muscle extension.
Squats
Improving the erection always requires speeding up the blood circulation in the lower abdomen, iemeetings are the main exercises for male potency, if you do not mind the Kegel complex. Combining squats with pelvic movements helps to make them more effective through the involvement of the perineum muscles.. The algorithm is this:
- Legs slightly wider than shoulder width, toes forward.
- Slowly bend your knees, sitting at their level.
- With one exhale, swing the pelvis forward, with one suction - back. Repeat 5 times, stand up.
Pelvic rotation
Experts recommend starting potency exercises at home with a simple warm-up of the pelvic floor muscles and deep abdominal muscles.Simple hip rotations stimulate blood circulation, help stretch the ligaments, strengthen the core muscles. which men often forget to train. Spreading your legs shoulder-width apart, you should rotate your hips forward, counterclockwise for a minute, then counterclockwise. Try to keep your upper body relaxed and your knees relaxed. Exercise duration is 5 minutes.
Withdrawal from all four legs
It is difficult to regain full strength without training the muscles of the lower abdomen. To do this, doctors suggest trying a gymnastic exercise, which has a good effect on blood circulation to the spinal cord and deep abdominal muscles and helps in the production of sex hormones. It takes 2-3 minutes to complete the following steps. The principle of operation is simple:
- Take the emphasis on the knees and palms: the latter are under the shoulders, and the emphasis of the legs should be below the pelvis.
- Tighten the abdomen, keep the spine in an upright position.
- Inhaling, pull the knee to the chest without losing balance.
- As you pull out, return to the starting position, performing similar actions on the second leg.
Leaning on the floor
Tendencies do not have a direct effect on blood flow to the pelvis, however, they do help improve conduction in the spinal cord, help maintain normal strength, and warm the back muscles. They start practicing 20 repetitions at a slow pace, looking carefully at the spine and adding 5 repetitions every 3 days. You should achieve 50 repetitions over and over again. This exercise can be included in the morning exercise block. The algorithm is simple:
- Spread your legs so that there are 2 lengths of your leg between them.
- Place your hands on your waist, or open and hold parallel to the floor (this will increase the load on your back).
- Keeping your spine straight (it is especially important not to make a lumbar arch), make quick downward turns as low as possible.
Raise your legs behind your head, lying on your back
With constant tension of the muscles of the lower back in the male body, the conduction of the spinal cord is disturbed, innervation of the pelvic organs is observed, and relaxation and stretching are required to restore the proper condition. A simple exercise to improve strength has a positive effect on this issue:
- Lie on your back, arms along your body.
- Begin to raise both legs at the same time, trying to direct them behind the head.
- Feeling a stretch in the lower back, lie down for 30 seconds in this "folding" position. Repeat 3 times.
Plie squats
Classical choreography is not only useful for women - men who want to have a normal sex life also need to possess some elements from the basic block. The main one is plie: squatting, during which the muscles of the anus and the entire pelvic floor, the abdominal region and the spine are tense. It is performed slowly, breathing is equal. The initial phase is 4 repetitions, the last is 20. The technique of strengthening exercises is as follows:
- Spread your legs shoulder-width apart, turning your legs as far as possible from your hips.
- Slowly, counting to 8, sit down, creating a thigh parallel to the floor. Knees out, back straight, stomach tense.
- Under the same account go back again.
BUTTERFLY
An excellent force exercise to improve strength can be found in stretching complexes. It is performed after heating, as cold ligaments can be damaged by such actions. Exercise duration is 2 minutes. Repeat intermittently 3 times. Working algorithm:
- Sit on the buttocks, combine the legs. Bent knees run to the sides.
- Pull the heels towards your big toe.
- Exhale, press your hands over your knees, trying to lower them to the floor. Wait 30 seconds.
- While breathing, try to bring your knees together, preventing pressure on your hands.
A set of exercises at home for men
Most of the above options for physical activity help a man to improve the whole body, relieve tension, but do not affect the intimate muscles that play a major role in strengthening the erection. HereSpecialized exercises are needed to improve strength, touching the perineal area and especially working the anus muscles well.
Exercises for pumping PC muscles
A good effect on erectile function is exerted by loads on a muscle extending from the sacrum to the pubic bone. It is called PC muscle and is not developed in most men, which is the cause of poor erections, especially in those over 40 years old.It will help to strengthen the daily performance of simple exercises:
- Sitting in a chair, relax the muscles in the upper body, but keep your back straight. Bend your head, close your eyes. Tighten only the PC muscles while sucking. Relax as you exhale. Repeat 10 times.
- A complication of the previous exercise: in the same position, you need to tense and relax the PC muscles simultaneously with a series of quick suctions and extractions, without stopping for a minute.
- Lie on your back, legs slightly apart, raise your pelvis. Start stretching your buttocks and PC muscles without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.
Exercises performed nude
If a man suffers from diseases of the genitourinary system, suffers from a sudden weakening of the erection during sexual intercourse and therefore can not enjoy regular sex,doctors advise the combination of drug methods to increase strength with special gymnastics. It is based on strengthening the intimate muscles and is actively used to treat prostate gland, bladder disorders, etc.A small effective complex that performs active massage in the genitourinary system:
- Squat with legs shoulder-width apart, leveling the line of bent knees and hips. Try to lift the testicles and penis up by stretching the buttocks and pressing. Take 10 breaths and breath and relax. Repeat 5 times.
- Spread your legs wider than your hips. Rest your hands on your knees gently, move your body forward. As you exhale, release the air from the abdomen, tightening the pressure. Try to catch the muscles of the anus inside (do not touch the buttocks). Relax after 10 seconds. Repeat 8 times.
Yoga courses
The body and mind system is no less effective than the most complex exercises when it comes to improving strength.In yoga, swastikasana requires attention - it helps to restore strength due to the filling of the blood of the abdominal cavity and small pelvis, improving the balance of the nervous system.It is of particular importance to patients suffering from prostate adenoma. Principle of execution:
- Sitting on the carpet, bend your left foot towards you, opening the thigh and supporting the heel in the crotch closer to the right thigh.
- Do the same for the other leg. The left heel should be below the right.
- Extend your back, lower the back of your hands to your knees, your thumb and middle fingers are connected.
In this asana, persons suffering from a drop in strength should stand for 2-3 minutes, trying to relax the upper body and breathe evenly. It is important not to feel uncomfortable. A similar rule applies to sarvangasana. It tones the pelvic floor muscles, has a beneficial effect on blood flow. Here's done:
- From a supine position, lift your pelvis and then lift your feet off the floor.
- Stretch, emphasizing only the edges of the shoulders and elbows.
- Make sure your elbows are under your back, you can support your lower back with your palms. The legs do not spread.
- Hold the shelf for 10 seconds to 3 minutes.