How to pump the abs for a man for strong potency?

Good physical shape not only testifies to sexual solvency, but also adds attractiveness to a man. It is important to have strong muscles for the ability to arousal and prolonged intercourse. Abs and potency are interconnected, since a "strong" belly ensures the health of all organs of the abdominal cavity.

Influence of the embossed abdomen on male potency

First of all, it is necessary to achieve strength in the muscles located in the back, abdomen, buttocks and legs. This helps to strengthen the core, and also has a positive effect on blood flow.

Potency in men consists of 2 factors - "I want" and "I can". The latter is expressed in the ability to achieve a strong and long-lasting erection. In order for the penis to be in a stable erect state, it is important that it is supplied with the necessary amount of blood.

This requires:

• A healthy heart that allows normal blood flow;
• Elastic vessels with strong walls, through which blood passes;
• High patency of the arteries located in the penis.

Thus, a well-pumped press affects potency, ensuring a normal level of blood supply to the penis. Sports activities also stimulate the production of testosterone, the main sex hormone responsible for the ability to experience arousal.

In the process of intercourse, some of the postures involve the active involvement of the abdominal muscles. With weak muscles, after the end of intimacy, pain appears in the abdomen. Moreover, physical stamina and preparation may simply not be enough, which is why you have to change your position. There may even be a decrease in the level of erection due to intense exertion.

At the same time, it is important not to overdo it in sports. Excessive efforts have a negative effect on the body systems located in the abdominal cavity, and can provoke diseases of the reproductive and urinary systems.

How to pump abs?

Experts in the field of sports medicine have proven that the benefits of swinging the press for male potency will appear only if all exercises are performed correctly. You can do gymnastics at home, the main thing is to follow a number of rules developed by professional instructors.

First of all, to obtain a relief abdominal press, an integrated approach is required. In addition to the exercises themselves, you should:

• Balance diet, but avoid diets;
• Bring the daily routine into a clear framework;
• Introduce additional cardio loads - running, swimming, using a machine or rope.

It is important to adjust the menu so as not to go hungry. Flour, sweet and smoked foods should be excluded, replacing them with lean meat, fish dishes, cereals, fruits, fresh, boiled and baked vegetables. The desire to pump up the abs to the detriment of satiety leads to the fact that the body experiences stress, begins to store reserves, or exhaustion occurs, depriving the forces necessary for regular training.

When choosing a program, you need to take into account that the press consists of several muscle groups. The main emphasis should be on the rectus muscle; less attention is paid to the oblique regions. General rules for doing exercises:

• Forceful movement should be started on inhalation, end on exhalation;
• In the absence of physical fitness in the first days of the session, each exercise requires 10 repetitions;
• Men with sports experience should start with 20 reps straight away;
• Each exercise must be done thoughtfully so as not to be distracted by correct breathing and fidelity to the starting position;
• The maximum training duration for a beginner is 10 minutes;
• The period of adaptation to a new life rhythm is from 3 days to a week;
• It is important to choose a specific training scheme and be guided by it.

Abs Workouts

The key exercises that can be included in the complex of pumping the press can be very different, it all depends on the characteristics of each individual organism.

We bring to your attention the 7 most effective for men:

• Straight and oblique twists. You should lie on the floor, put your hands under your head or neck. In the first case, you need to rise and touch your knees with your forehead. In the second - to tear your legs off the floor and alternately touch your right elbow to the left kneecap and vice versa. Elements should be done vigorously and with a high level of amplitude;
• Touching toes. The pose is also in the supine position. Your feet should be at a 90-degree angle to the floor. At first, it is allowed to bend them slightly at the knees. Lifting the torso, you should reach out with your hands to your feet.You need to touch your socks or at least your ankles;
• Reverse curls. Lying down, you need to stretch your arms along the body and press your palms to the floor surface. Cross the feet, ensure that the pelvic region does not move. It is advisable to tear off the head and shoulder girdle from the floor. Next, you should raise your knees so that they touch the chest;
• Side crunches. Bend your legs and twist so that your knees point to the right or left. Legs should be tightly compressed. If the knees are turned to the right, then put the left hand under the head, and put the right hand on the thigh. Slowly and smoothly pull the body to the kneecaps. After the required number of repetitions, change the pose to the opposite and repeat the execution;
• "Vacuum". Sit on a chair or stool, straighten your back, put your hands on your knees, palms down. Next, you should take a very deep breath with your nose and immediately exhale sharply through the mouth, at the same time draw in your stomach as much as possible. Hold your breath for 30 seconds. Relax and repeat the exercise;
• Bridge. Lie on the floor, bend your knees and pull your feet as close to your buttocks as possible. Raise the pelvis as high as possible, the pivot points are the shoulders and feet. You should go down while inhaling;
• Pendulum with buttocks. Spread your feet shoulder-width apart. Sit down so that the pelvic region is at the level of the knees. Move the buttocks back and forth, imitating the movement of a pendulum. If you find it difficult to maintain balance, you can stick to the wall, back of a chair, or any other surface. This exercise strengthens not only the abdominal muscles, but also the buttocks and hips.