Exercises for potency - which are the most effective for men?

When dealing with erectile dysfunction, it is better to use an integrated approach, and not just use drugs and drugs. In addition, a man definitely needs to normalize his diet and increase physical activity. Specially designed exercises for potency help to strengthen muscles, activate blood circulation, improve mood.

How important is activity for male strength?

One of the most common causes of decreased male strength is a sedentary lifestyle and low physical activity. In addition, modern criteria for attractiveness include an even posture, muscle definition, and fit.

Regular exercise helps:

• Ensure adequate oxygenation of body tissues and cells;
• Improve both general blood flow and microcirculation in the pelvic organs;
• Increase stamina and get fit;
• Strengthen the immune system, increase the body's resistance to infections and viruses.

However, you need to know that the level of exercise should be moderate. Excessively prolonged exercise can negatively affect body systems. Often, bodybuilding athletes suffer from sexual dysfunction due to excessive diligence or the use of pharmacology. These types of supplements cause significant harm to the body, reducing male strength and causing skin problems.

The most effective exercises to improve potency. TOP-20

To improve sexual performance, specialists in the field of physiotherapy exercises have specially developed complexes that include exercises for the potency of men, solving different problems. Some of them are designed to increase testosterone, others have tonic functions, and still others prevent the formation of stagnation. Also, physical activity is important for the prevention of inflammatory diseases of the prostate gland, the work of which largely determines the level of male strength.

Exercise that affects circulation

Normal blood circulation in the small pelvis is the key to a stable erection. If the arterial lumens do not expand enough, and the venous lumens narrow, then the circulation of fluid is impaired.

It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction. Exercises for potency at home for men help restore blood flow without additional visits to gyms. It is enough to carry out a specialized complex instead of the usual charging.

"Birch"

An exercise familiar to many from childhood. It's simple:

• From a prone position, raise your legs so that an angle of 90 degrees relative to the body is made;
• Putting your hands under the buttocks, tear off the pelvis and lower back from the floor surface;
• In the end, only the head and upper back need to be supported on a horizontal surface;
• Measure in the indicated position for 2.5 minutes.

Exercises for the pubococcygeal muscle

These exercises are the first ones recommended for enhancing erectile function. A small complex helps you feel the muscle and learn how to control it. It includes:

• Stopping the jet. Manipulations are performed during the act of urination. The jet must be stopped and restarted. Features: during the first days, slight painful sensations may occur. If you cannot stop the jet, then this indicates muscle weakness. The ideal to strive for is stopping three times at a time;
• Muscle tension. If the beginning of the complex helps to feel it, then the second exercise teaches control. You need to start with 10 repetitions, the number of which should be increased over time. It is necessary to strain the muscle and maintain this state as long as possible. The exercise is performed at any time, as long as the man is sitting.

Eights

These movements promote blood flow and effectively stretch the muscles. To complete you need:

• Do 8 reps with hips backward for 8;
• Draw the same number of eights going forward;
• It is important to keep an eye on the body during the exercise - the upper body should remain as still as possible, only the buttocks and lower limbs should be involved.

Jump Squats

Exercise that has a positive effect on blood circulation, but exerts a high stress on the heart, therefore, movements should be performed with caution in the presence of heart disease.Required:

• With your feet shoulder-width apart, squat down;
• Rest your palms on the floor or mat;
• With a sharp movement, throw your legs back so that you get the initial push-up position;
• Re-collect the lower limbs and jump, taking a standing position.

It is recommended to perform this exercise 8 times during 4-5 approaches.

Raising the pelvis

A useful and not too difficult gymnastic element for male potency, which must be done 10 or more times. To execute:

• Lie on the floor, stretch your arms, bend your legs;
• Raise the pelvis as high as possible;
• Use your feet and back against a horizontal surface;
• To increase the difficulty, you can put any weight on your stomach and hold it.

Testosterone Producing Loads

Testosterone is a hormone that allows men to be attracted to women and physically aroused.

Strength exercises to increase potency can increase the production of sex hormones, and also contributes to a beautiful and relief muscles. Most of the elements are performed in the gym under the supervision of an instructor or an experienced partner.

Deadlift

An energetic exercise that affects many joints and muscles. For correct execution, a man must be flexible, therefore, beginners are advised to first resort to a gymnastic complex to increase flexibility and further strengthen the back.

Exercise technique:

• Keep your back straight and tense throughout;
• The set looks straight; if it is lowered, the spine will lose its evenness;
• Move your chest forward;
• The first approach is performed with an empty barbell so that the muscles remember the dynamics and correct execution mechanics;
• Feet should be shoulder-width apart;
• The emphasis is on the heels;
• When gripping the bar, use your normal grip;
• Lifting the bar is carried out due to the tension of the muscles of the lower extremities and back;
• Having brought the bar to the top point, it is important to maintain a straight back position without bending back;
• Lower the load slowly, using the muscles of the legs and pelvis.

Weighted Squats

These squats are divided into 3 types:

• Cup - require the use of any weighting material. It must be taken in hand and pressed to the chest. The main position is the legs are spread wider than the shoulders, the toes of the feet are slightly turned outward. The back should be flat throughout the exercise. Squat should be straight, knees turned towards the toes, elbows at the lowest point are placed between the knees;
• Squats with a barbell on the shoulders are recommended for more experienced athletes. The barbell should be placed on the trapezoid behind the head. Hands are at shoulder level, palms facing forward. It is very important to keep the spine straight to minimize the likelihood of injury. Inhale should be going down, exhale - growing up;
• Front squats are the most difficult technique, but also the most effective. The bar should be held at the level of the collarbones, slightly higher. By placing the bar on the collarbones, the athlete prevents the barbell from rolling. Throughout the entire range of motion, you must vigilantly monitor the vertical position of the body.

Bench press

The exercise is performed from a prone position. A special bench-stand is used. The key to correct performance is a comfortable position, the support falls on the feet, pelvis, shoulder blades and the back of the head. It is important that the head is fixed. You need to look straight up, it is not recommended to control the movement of the barbell with your eyes.

The shoulder blades should be brought together and slightly bend. The knee angle is no more than 90 degrees. The feet are pressed into the floor with effort, the grip is the most comfortable for a man. Removing the barbell from the racks, you should fix it for a few seconds, then start slowly lowering it to the chest. After reaching the optimum bottom point, squeeze up.

Lifting the bar for biceps

This exercise is very popular among men, but many instructors argue that the technique is often incorrect, therefore, the strength element does not bring all the benefits, but the risk of injury increases.

Rules for correct execution:

• The bar is at the level of the pelvis, the grip is slightly wider than the shoulders, the feet are in the same position. The body is straight, the knees are springy. Turn the palms away from you, elbows near the torso, tone the press;
• Forearm movement and bicep strength to lift the weight;
• Having brought the projectile to the maximum upper point, pause and count to 2;
• Slowly lower the weight to the starting position
• Inhale when moving down, exhale when moving up.

The strongest effect from a force element will be under the following conditions:

• No swinging of the bar, quick throwing up;
• The lifting of the bar from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
• Moving up is faster than moving down;
• All elements run smoothly;
• Keep the elbows slightly bent at the bottom.

In the first stages, you should limit yourself to 8 repetitions and 5 approaches (weight is selected individually).

Army Press

The most famous version of the military bench press is done like this:

• Medium neck (20 kg) with metal pancake locks;
• Grip principle - the location of the hands is wider than the shoulders;
• Starting position - straight spine, spring-loaded knees, feet apart;
• The bar should be squeezed up to the strongest tension of the arms, after which the load should be lowered;
• It is important to ensure that the bar does not touch the ribcage, but at the same time lower the bar below the chin.

Exercise for normal prostate function

Inflammation of the prostate gland and other urological diseases negatively affect not only overall well-being, but also on erectile function.

Therefore, it is important to perform physical exercises for potency, which have a beneficial effect on the prostate and ensure its full functioning.

Squats

A small set of exercises that is recommended to be performed in full, not limited to one or two elements:

Knee Raises

To do the exercise correctly, you should lie on any horizontal surface. Next steps:

• Stretch arms and legs;
• Raise the right knee and pull it up to the chest;
• Count to twenty;
• Return to original position;
• Do the same with the left leg;
• Requires 3 repetitions.

Superman's Stunt

This element is performed from a prone position. Needed:

• Stretch your arms forward so that the whole body is in one line;
• Tear arms and legs off the floor at the same time;
• Separate them in different directions;
• Freeze for 15 seconds;
• Take a starting pose;
• Repeat several times.

Flying

For this gymnastic element, you should take a pose on all fours and rest your palms on the floor. Next:

• Take your left arm and right leg off the floor;
• Tighten your stomach as much as possible;
• Stretch the upper limbs forward, lower ones backward;
• Freeze for 15-20 seconds;
• Get back to the start and relax;
• Repeat by swapping arms and legs;
• Execute 8-10 times.

Belly breathing

Breathing in the stomach is very beneficial for keeping the prostate gland working. Lying on your back, you need to inhale as deeply as possible, and tighten the abdominal muscles. In this position, freeze for 10-20 seconds, then relax.

Often, at the initial stage, a man can "lose his breath" after a couple of seconds, but later the ability to not breathe for up to 1 minute develops.

Gymnastics to increase male potency

It is worth paying attention to various oriental practices, as well as exercises developed by Chinese and Japanese instructors to improve potency, called gymnastics.

Even among the elements of yoga, there are movements that are useful for restoring sexual function.

Seated Bends

The starting position is similar to the lotus position:

• Bend the right leg and pull the other leg to the inside of the thigh so that the heel rests against it;
• Lean along your left leg, wrap your palms around your foot;
• Maintain the position for 3-4 minutes, while massaging the foot;
• Perform the exercise in a mirror image;
• It takes 4 approaches.

Classic Bends

A special bending technique that effectively increases male strength. For correct execution it is required:

• Stand straight and spread your feet 70 cm;
• Stretch your arms out to the sides;
• While inhaling, bend over so that the fingers of the left hand touch the right foot, while the other hand looks straight up;
• Exhaling to straighten;
• Perform the exercise in a mirror image;
• Should do 7-8 reps.

Tail wag

To make this element, you need to take the pose of an embryo, and then:

• Stretch your arms along the body, palms up;
• Relax the muscles of the head, rest your forehead on the floor;
• Start moving the buttocks in such a way as if there is an imaginary tail that needs to be wagged;
• Continue until moderate fatigue occurs.

"Archery"

To execute correctly, a few manipulations are required:

• Extend the right leg forward and bend so that the knee is exactly over the toes;
• Put your left leg back, it should be straight and rest on the whole foot;
• Raise your right hand and extend forward, as if a bow were in a fist;
• Pull back the invisible bowstring with the left;
• Tighten the muscles of the chest, slightly raise the chin, freeze for 5 minutes;
• Swap limbs and repeat.

"Snake"

The last exercise relates to ancient Japanese and Chinese spiritual practices. You need to lie down face down and stretch out. Next, you need to do the following:

• Press your palms into the floor, placing them just below the shoulder line;
• Inhale and gently lift the torso up;
• The back should bend, but the pelvic bones should be pressed against the surface;
• Having reached the maximum point, you should throw your head back as far as possible and freeze;
• Return to the starting position smoothly and slowly, while exhaling;
• The element must be repeated at least 10 times.

In addition to performing specialized complexes to increase potency, you should also regularly take walks on foot in the fresh air. Regular, but not long morning jogging, swimming in the pool, and yoga are considered useful. The latter provides the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and has an effect that enhances the sensitivity of the nerve endings. In addition, Eastern practices harmonize the emotional state necessary for a fulfilling life and an even mood.