Home gymnastics for men's health

Age, stress, improper lifestyle, bad habits can significantly reduce sexual desire and the corresponding capabilities in men. If prostatitis, adenoma, or any other diseases appear, you will have to go to the doctor. But in milder cases, you can raise the potency at home with simple gymnastic exercises. They are able to improve the general physical condition, and this also has a positive effect on men's health.

Caution will not hurt

It is important to remember that with a general sedentary lifestyle, one should proceed with physical activity with caution. You should increase the load gradually, do not overdo it, otherwise the result may be the opposite of what was expected. You can not do gymnastics immediately after a meal (more than an hour should pass), and also eat immediately after class (an hour should also pass, or better and more).

There are also direct contraindications:

• oncological diseases;
• acute infections with fever;
• diseases of the genitourinary system in the acute stage.

In the presence of serious problems with the heart and blood vessels, in principle, it is possible to deal with, but you should be especially careful with the dosage of the load. There are also contraindications to certain exercises (injuries, diseases of the joints or spine). In such cases, the attending physician usually warns about the need to limit the load of a certain type. But in such cases, you can choose a complex in which there will be no load on the sore spot.

Benefits for everything

Good blood circulation plays an important role in male sexual activity. But it is important not only for this. So exercises to increase potency can also relieve blood pressure disorders, back pain, congestion in the legs; they will help to fight excess weight, stress, cheer up.

In order for exercise to work, it is necessary not only to exercise physically. Exercise will be of little use in case of improper diet, alcohol and tobacco abuse, irrational daily routine, constant stress. Therefore, men who want to maintain intimate health, sex drive and sexual activity for a long time should think about their lifestyle in general, and not just about physical activity.

General and specific

Exercises to increase potency at home can be conditionally divided into general and targeted. The general complex consists of movements that help strengthen the legs, buttocks, and improve the blood supply to the pelvic organs. Such exercises for potency are known to everyone since childhood (just in their youth, no one thought about their effect on male strength).

Targeted are aimed at strengthening a muscle called the pubic-coccygeal muscle. Her stamina has a lot to do with the strength and duration of an erection. This is an internal muscle, it is quite difficult to work it out, and it can be difficult to find it. You can estimate where it is located by interrupting urination for a while - a feeling of tension will tell you where this muscle is located.

The starting positions during gymnastics are usually standing, lying and sitting positions. There are also more intricate positions - on your knees or on all fours. Sometimes it is possible to do the exercise without distracting from other activities (while watching TV, in transport, sitting at the computer), but usually you still need some free space and suitable clothing.

It is better to do the general complex first, and then proceed to the target training - the blood supply will improve, the muscles will warm up, and the lesson will give the best result. Each exercise should be done in several sets (usually 3 to 5) with 3-10 reps per set. You need to rest for 1-2 minutes between approaches. An improvement in potency can be noticed quickly, but you cannot stop there - everything will return to normal. Classes need to be turned into a system, and train several times a week.

It is even better to think about the future in advance and include exercises for potency at home before any problems appear in the intimate sphere. At the same time, this will help to avoid stagnation in the pelvic organs and will be a good prevention of diseases in this area, including prostatitis and malignant neoplasms.

General complex

Everyone knows its components, but after the age of 40, such gymnastics becomes a necessity for men, even if they are in good shape and do not have any intimate disorders.

Here are the simplest examples:

Other well-known movements designed to strengthen the abs, legs and buttocks - a bicycle, scissors, will also be useful.

Development from within

It is more difficult to strengthen the pubococcygeus muscle directly. There are special movements for this. Performing them at home is not difficult and will not take much time.

The simplest exercise can be done anywhere, anytime.To do this, you just need to imagine that you really want to go to the toilet, but it is not nearby, and try to recreate the tension arising from this. You can also interrupt this activity for a few seconds while urinating, and then resume. A simple tension of the pubic-coccygeal muscle also helps - quickly and for a short time (one cycle in 1 second, continue for no more than a minute, then a break).

Such simple exercises to improve potency at home will help not only directly strengthen the muscles that are involved during intimate intercourse, but also significantly improve the general condition and tone of the body. And this is also important for the intimate sphere, since good sex requires not only active desire and long-term erection, but also a healthy heart and general physical endurance. And the physical attractiveness of a strong, muscular man has never harmed this business.