What exercises can be improved potency

Top 20 excellent exercises to increase potency in men and practice at home

In this article, as collected as 20 Physical exercises to increase the potency in men at home. They are unique in that, if desired, be performed both individually at home and fresh air.

symptoms that are cleaned if you trainyAll these unpleasant symptoms can be removed if you follow our advice, to carry out our tasks and gradually increase the load every day.

What we face are:

• lethargy of your gun even in the very process of system;
• in the morning there is no raised state of the cowboy (speaks of serious problems);
• Low testosterone, stopped pulling to the opposite sex;
• spouse unhappy;
• decreased the duration of the marriage games;
• you need a lot of time to achieve stiffness.

20 training techniques

1. How to download your friend in the morning

If your cowboy is not standing in the morning, then you will have to raise it yourself.

If in the morning you have, then this indicates serious violations. It is equivalent to the way menstruation disappeared.

A week Practice

For those who have already calmly learned to make more than 30 compression.

Now you raise the cowboy, delay it for seconds 2-3 and lower.

Those who do less than 30 times, similar yet, do not indulge.

For advanced and with experience

Pluses of such a practice is that there will be much qi energy in your body for all day, the bloodstream will improve, the testosterone will increase, which in the aggregate will give an opportunity a few times longer to maintain the working condition of the organ.

2. Equipment for training Muscles of love and prostate

We will analyze the following physical exercise to improve potency at home in men.

What is its essence: put my fingers to the area between the tail hole and the beginning of the growth of the balls and strain this area. At first, put the fingers there simply to feel the muscle itself.

The muscle that is reduced is called the "muscle of love" or otherwise the LK-muscle. The other name is the Kegel muscles in honor of the doctor.

We make such 10 approaches:

Main, hold the power of voltage, and not just strain and everything.

For advanced people with experience

3. Rotate the pelvis and twist eight in different planes

• Super-free and supervascular technique - these are circular motions to the pelvis! If you were engaged in Jedi Yoga, then there is called such a practice of "victory dance".
• twist the pelvis in different planes. What for? Then, it will be better to blood supply to the scope of the paha.
• and if you do not know yet, the existence must be carried out by different movements. And to be able to do it cool, you first need to twist eight pelvis.
• Current eights to overclock the blood clots and be a handsome with your beloved in bed.

You can see the performance of all these exercises for the prostate and potency in pictures and also in the video. Our recommendations on video and tips from the article will need to be applied in practice.

4. Booting on buttocks

5. Raise feet for yourself lying on the back

7. Raise and lower the pelvis in the lying position

8. Technique with a concentration of attention

Single naked on the belt, and better quite naked.

In this exercise to raise potency, the man develops a concentration of attention and the ability to direct energy. There are 5 levels.

All 5 levels have one execution criterion - cause an erection.

Which 5 levels of equipment are highlighted

Try immediately start from 3-4 levels.

Slowly, little by little, go from one level to the level above, but remember that the transition from 4 to 5 can take at least six months.

Our next video includes a training system for those who disappears an erection during sex.

These training techniques are performed for a person of any age. As for those who have already dealt with a male climax, which we have already spoken here and for the younger generation.

9. Raising the knees to the shoulder level

We turn to the analysis of the following exercises to enhance the potency in men and restore their libido.

10. Bike lying on the back

11

12. Birch

Birch essence is that:

13. Gray heels from the scene, imitation run

Consider another good exercise to strengthen the male potency, which can be performed and as a heating of muscles.

Similar methods for training We have already been described in another manual.

14. CLOSED RING

15. Frog

16. Scissors

17. Squat

18. Butterfly

19. For inguinal muscles

20.Load cardio in the fresh air, improve heart function

Working with cardio improves heart function, and therefore normalizes blood flow to your instrument of pleasure.

Activities that are useful to do

A mandatory condition for stress on the heart

• presence of fresh air;
• regularity of execution;
• gradual and constant overcoming of oneself.

Rules and remarks

A few words about nutrition

After hard training, it is important to eat right.

What improves libido and positively affects testosterone levels:

Here is such a detailed answer to the question of what exercises increase potency and improve men's health, we give you.

What exercises increase potency in men at home training complexes with video

Many men over 40 who experience problems with reduced potency and erectile dysfunction often use gymnastics to improve it. Special exercises for men for potency can help. Thanks to such exercises, not only physical fitness improves, but congestion in sedentary parts of the body is also eliminated, which helps the genitals receive the necessary blood flow.

What is potency

Sexologists refer to the term "potency" only to male sexuality. This concept defines the sexual capabilities of the stronger sex. Potency to a certain extent characterizes the tension of the penis, the speed of erection, the duration of sex. Potency is the ability and desire to have sexual intercourse. Men with sexual problems may have many complexes, psychological barriers, diseases. Normal potency is tentatively determined by the following external signs:

• warm hands;
• normal weight;
• not pumped muscles;
• self-confidence;
• clean and smooth skin;
• developed sense of humor;
• energetic gait;
• high intelligence;
• good sense of smell;
• low voice.

What exercises increase potency

People who lead a sedentary lifestyle need to swim in the pool or go to the gym. These classes improve the state of men's health and prevent stagnation in the genitals. Although, if problems have already appeared that are associated with a decrease in potency, swimming and various workouts will no longer help. Therefore, you will have to use specialized exercises to increase potency. There is a whole range of such activities:

Bridge execution; pumping the PC muscle; exercise "butterfly"; pendulum; squats; kneeling push-ups.

These physical exercises increase potency. With their regular and timely implementation, you can avoid taking medications and keep erectile function active for a long time. As a rule, exercise is aimed at improving blood supply to the pelvic organs, which contributes to a longer sexual intercourse. Physical exercises for potency have the following positive aspects:

• activate the production of testosterone;
• eliminate congestion in the body;
• help relieve stress.

Exercises to increase potency

Sexopathologists, in order to return a man to a normal sexual life, have developed a whole training scheme that includes the following exercises to improve potency:

All exercises to enhance potency in men should be performed calmly with a gradually increasing load. It is best to start doing exercises with several repetitions, increasing their number up to 20 times. To achieve effective results, you need to do exercises in a good mood. At the same time, do not forget about visiting the gym and jogging.

Physical exercises to increase potency

Various factors contribute to problems with potency:

• unbalanced diet;
• chronic diseases;
• wrong way of life;
• bad habits;
• Violation of the internal organs.

To avoid impotence and prostatitis, a man can be helped by general strengthening physical exercises to increase potency, which can be easily performed at home. There are complexes developed by trainers and doctors, with the help of which you can maintain physical and sexual health for a long time. Such exercises can generally increase potency and strengthen the male body.

Squats

An excellent prevention of prostatitis and congestion in the prostate gland is to perform squats. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. It is better to start squatting with 15 times. Squats must be included in the complex to restore potency. It can be plie and sumo squats, the classic version, dynamic and shallow.Squats and potency are interconnected, because. effective squats can activate the muscles of the perineum. To perform the exercise correctly, you must:

• put feet shoulder-width apart;
• take a deep breath and on the exhale do a slow squat;
• when reaching the bottom point, parallel to the mat, you need to put your hands between your legs;
• palms down to the floor;
• then you should stop and take 5-10 breaths and exhalations;
• while inhaling, you need to slowly rise;
• in the starting position, you can repeat the inhalation, exhalation.

The easiest way to keep fit is running, especially for people who want to lose weight. Many doctors point out that obesity is often the cause of a decrease in sexual activity, so running for potency plays an important role. This exercise will help strengthen the spirit and body of a man. In addition, this sport has the following effects on the body:

Strengthens the nervous system, increasing resistance to depression and stress; improves endurance; energizes and strengthens the immune system; helps keep the body in good shape; trains the heart, endurance; improves blood circulation in the pelvic organs; helps to avoid insomnia; strengthens the male reproductive system; there is an increase in testosterone levels; improves mood.

It is necessary to run in the fresh air. Running with obstacles increases self-esteem; long-distance running perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sex. On the first runs, it is necessary to combine interval running with fast walking. It is better to go to classes in the morning, while the duration of the workout should be 20 minutes a day. Muscles should be warmed up before running. While running, breathing should be even.

Exercises to restore potency

For men who first encountered the problem of reduced sexual function, physical recovery exercises for male potency will help. The most affordable and easiest way to increase attraction is walking, which perfectly improves blood circulation in the genitals. This exercise stimulates the testicles. To achieve the result of walking, you should walk about 3 km every day at a fast pace. There are other exercises to restore potency:

Exercises for the prostate

During the exercise to strengthen potency, the work of the muscles that are in the pelvic part is significantly improved. In addition, abdominal pressure drops are reduced, which leads to a natural massage of the prostate, improvement of metabolic processes in the prostate gland and increased blood flow to the genitals. Exercises for the prostate can also help improve the functioning of the nervous system, the function of the adrenal glands, and the elimination of inflammatory processes.

Exercises for prostate massage

Prostate massage has a great therapeutic value for the prevention and treatment of prostate diseases. Its implementation provides the necessary blood flow to the organs important for potency. Even if the procedure is carried out a few hours before sexual intercourse, it can help ensure a stable erection and increase potency during it. The most effective prostate massage exercises:

Stretching the back. Starting position - kneeling. It is necessary to tilt the chest to the floor as much as possible for 10 seconds. Repeat 3 times. Retraction of the anus. This can be done throughout the day anywhere sitting or standing. It is necessary to strongly retract the anus for 10 seconds. You can repeat 3 times in one approach. Leg to chest. Lying on the floor, you should pull the bent knee to the chest. Stretch the gluteal and lumbar muscles. Hold like this for 10 seconds. For back muscles. Kneeling, it is necessary to tighten the abdominal muscles. Raise your arm and opposite leg at the same time. Hold - 10 seconds. Kegel exercises for men with prostatitis Properly selected exercises for male potency help to quickly improve the condition of the pelvic floor muscles and erection of the penis. In addition, there is an increase in the volume and strength of ejaculation, premature ejaculation disappears. Kegel exercises for men with prostatitis are considered the most effective. The popularity of such gymnastics lies in the fact that it can be performed without prior preparation at home. A few Kegel exercises:

Exercise to increase libido

The concept of libido is psychological, potency is physiological. They are closely related. After all, often a decrease in libido and erectile dysfunction occurs due to stress, psychological trauma, overwork, feelings of anxiety, so exercises for men for potency can not always help here. You may need to consult a psychologist and a sexologist.Although there is a set of classes that includes exercises to increase libido:

Video: exercises for potency at home

The best exercises for strengthening potency

The quality of potency largely depends on the intensity of metabolism. The normal rate of metabolic processes and biochemical reactions necessary for a stable erection is provided by strong muscles and active blood flow. You can improve potency and maintain it until old age with the help of simple exercises. The main condition for their effectiveness is the correct technique and regular execution.

Strength Training

Strength training is good for both increasing testosterone levels and boosting metabolism. Both factors have a positive effect on potency. After the end of classes, the effect of cell restoration and "afterburning" of fat lasts for several hours, providing active blood flow. During this period, excess fat is also removed, which the body uses as energy for regeneration.

The following exercises are considered the most effective for raising potency:

• Barbell squats and leg presses;
• Pull-ups;
• Push-ups and bench presses;
• Deadlift

The more muscles are worked out in the exercise, the more testosterone is released and the metabolism is accelerated. You don't have to go to the gym to exercise. You can purchase dumbbells or a barbell and do the exercises at home.

To increase potency and general tone, you can take sports supplements with amino acids, icariin, tribulus, which help to tighten muscles, as well as improve spermogram parameters.

Simple exercises

To strengthen potency, ordinary exercises that do not require sports equipment are also suitable. Some of them can be performed right in the office to warm up and accelerate blood flow. Each movement is repeated until a burning sensation in the muscles.

The bridge exercise is one of the most popular exercises for increasing potency. You can do both a lightweight version and a basic one. In the first case, from a supine position, the legs are bent at the knees, resting on the heels, the pelvis rises, while the load of the body falls on the shoulder blades and forearms. In the second option, support on the palms, the chest arches. Exercises can be performed both dynamically and statically. At the moment of lifting the pelvis, tension should be felt in the inguinal region.

This exercise is aimed at working out the inner surface of the thigh and the muscles of the pelvic floor. From a sitting position, bend your knees, spread them apart, bring your heels together and pull them up to your groin. Hands hold the feet, elbows rest on the knees. The essence of the exercise is to try to bring your knees together, counteracting them with your elbows. The tension is held for a few seconds, then the knees are relaxed by spreading to the sides. For maximum efficiency, you can use the butterfly mini-simulator of the same name.

The exercise "frog" (aka "rock climber") requires a certain physical preparation and balance. From a standing position on all fours, take the emphasis lying down, straighten the body (as when performing the "bar"), socks and hands rest on the floor. The leg through the side stretches with the knee from the shoulder, then returns back, the second one also works. This exercise works out not only the inguinal zone, but the whole body.

Walking on the buttocks

Walking on the buttocks provides not only the activation of blood flow in the pelvis, but also a kind of Prostate massage. Starting position: sitting on the floor, legs straightened, arms bent at the elbows. The essence of the exercise: alternately transfer the buttocks from point to point (not necessarily forward), the legs are straight when moving. The buttock should be "picked up" by muscle effort and relaxed when it touches the floor. You don't need to swing from side to side.

High pitch

The high step is often used as a warm-up exercise. Technique of performance: the back is straight, the knees, when alternately lifting, stretch to the chest. It is not necessary to lean forward, it is important to feel the stretching of the gluteal and inguinal muscles. The number of steps must be at least 50.

"Scissors" and "bicycle"

The "scissors" and "bicycle" classic exercises aimed at increasing blood flow from the legs to the pelvic region are at the same time a good prevention of varicose veins. They are performed from a supine or reclining position, while the balance is ensured by focusing on the elbows. "Scissors": straight legs, raised about 45 from the floor, spread apart and brought together foot to foot or with an overlap. In addition, weighting agents worn on the shin, or a figure-eight shock absorber, will help to work out the muscles. "Bicycle" is performed according to the same principle.

Pelvic rotation

Pelvic rotations both with and without a hula hoop (hoop) well knead the abdominal and lumbar muscles, ensuring the activation of blood flow.Exercise technique: feet shoulder-width apart, rotations are performed with maximum amplitude in series in one direction and in the other. The shoulder girdle remains motionless.

Kegel Exercises

Kegel exercises are simple yet very effective. With their help, you can improve erectile function, learn to control ejaculation, and in some cases even completely get rid of impotence. These exercises are especially useful for men over 50. Initially, it is important to feel the muscle, which will be strengthened by training. To do this, you need to interrupt the flow of urine or shake your erect penis - the desired area will immediately manifest itself. The essence of the exercises is dynamic and static contractions of this muscle. "Reverse Kegel" (pushing movements) is effective for draining the prostate. You will find a more detailed description of the complex in this article.

Having strengthened the intimate muscle, you can proceed to the development of Taoist exercises, which will be useful to men suffering from premature ejaculation. The most popular of them: on the eve of orgasm, squeeze the muscles of the groin, hold your breath, draw in your stomach.

Yoga and Qigong

Yoga and qigong are static types of exercise. Their effectiveness lies in the activation of blood supply and lymph flow by stretching the muscles and keeping their tension. In yoga, most postures help stretch the spinal column - this is also a big plus for potency, since the centers of erection and ejaculation are located in the spinal cord. Various kinds of pinching in the lumbar region often cause erectile dysfunction. Initially, you will have to spend some time mastering the technique and learning how to concentrate, otherwise the effectiveness of training will be low.

In yoga, there are several exercises that are suitable for restoring and maintaining potency:

Breathing during exercise should be calm and even.

Qigong is a more complex system, since much attention is paid to the redistribution of energy flows. The expediency and essence of this process is not clear to everyone. But men, who were not too lazy to master some sets of exercises based on the semi-squat position, were satisfied with their effect on potency.

Bubnovsky's gymnastics

Effective options for physical exercises to improve potency can be borrowed from gymnastics developed by the famous kinesiotherapist Bubnovsky. For training, you will need rubber shock absorbers with loops at the ends. The doctor himself recommends the following exercise options to increase blood flow in the groin area:

• Fix the shock absorber in the middle to any support, thread the feet into the loops and move back to such a distance that pulling the knees to the stomach in the prone position was difficult. In this case, it is advisable to hold on to something with your hands in order to avoid displacement of the body towards the shock absorber;
• Fix the shock absorber from above (you can press it with a door) so that the hinges hang at a distance of 1.5-2 m from the floor. The starting position is lying on your back, one leg is threaded into the loop and falls to the floor with effort, then the second one works;
• Turn to one side, the leg from above is brought to the supporting one with effort.

These exercises quickly and effectively activate blood flow in the groin area. Each approach should be performed until "failure" pain in the muscles. Before starting classes, a warm-up is necessary, which can be used as a high step, easy running in place, squats. Regular performance of the Bubnovsky complex is a good prevention of prostatitis, helps to strengthen joints and ligaments. If a weak potency is caused by stagnant processes, then the effect of its improvement will be noticeable in a week.

Health exercises of Bubnovsky

Contraindications

Exercises for potency, like any other way to activate blood flow, are not recommended in the presence of inflammatory diseases (especially the genitourinary system), as well as oncological formations. The result may be an accelerated spread of pathogens and stimulation of tumor growth.

For men with weak joints, it is better to refuse heavy strength exercises and running in order to avoid the progression of the pathology. The best option would be Bubnovsky's gymnastics.

For a strong potency, not only active blood flow is necessary, but also clean elastic vessels. Therefore, it should be taken into account that it will be very difficult to effectively improve erectile function with the help of exercises against the background of smoking or frequent alcohol intake (more on the effect of smoking on potency in men). Overvoltage of fragile and spasmodic vascular walls will lead to their destruction, the load on the heart will increase many times over.

Conclusion

A wide range of exercises for potency allows you to combine them in the most convenient way. You can train your intimate muscles according to Kegel at any time. It is enough to perform the Bubnovsky gymnastic complex 3-4 times a week.Simple exercises such as "scissors" or squats can be done as a morning exercise or just before sex. Together, all these types of physical activity will provide reliable prevention of stagnant processes and inflammation in the pelvic area, improve the condition of blood vessels and increase potency.