Physical exercises to increase potency are used for the purpose of daily training of the muscles and soft tissues responsible for a fast and stable erection. Training for potency at home is indicated for men of any age to maintain good blood circulation in the genitals and prolong their excellent function. Training can be done without leaving the house, or you can sit in the yard in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only increase the therapeutic effect. Let's consider all kinds of physical activity, which is aimed exclusively at the male half of the population.
There are a large number of physical exercises for potency, which are widely used by men who want to eliminate their own erection problems, or they use exercises for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function, and thus the quality of intimate life.
Pumps the penis and Kegel muscles
This exercise is done in the morning. On awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in high condition and from the slightest touch or erotic fantasy it is more filled with blood. Don't waste your time. It is necessary to start doing gymnastics for the penis, which consists of the following physical actions:
- focus all attention on the work of the penis and try to raise it higher (you can use thoughts of a sexual nature, but the main thing is to tense the muscles of the perineum to increase the state of pleasure);
- after each lifting the penis up, it is necessary to rest so that there is no overstrain of the organ, and then repeat it again;
- 15 repetitions are done every morning.
It is recommended to keep a training diary and record training results to increase potential. After a week of such gymnastics, the erection improves by at least 20% from the state in which it was before.
Increased Kegel muscle tone
This is not about the structure of the male genitourinary system, but this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of gymnastics for potency, which consists of the following physical activities on one of the exclusive male muscles of the genitourinary system:
- With two fingers, feel the perineum, which is located between the scrotum and the anus;
- apply pressure on the surface of the skin so that the pulse in the blood vessels is felt with a bundle of fingers (it is not necessary to squeeze the perineal area strongly, and the sensation should be very comfortable);
- reflex movements should compress the anus so that there is a simultaneous tension of the Kegel muscles located in the upper part of the intimate zone;
- each muscle contraction is performed with effort and held in a spasmodic state for 2-3 seconds.
The optimal number of repetitions is 20-25 times. In the first stage, exercises to increase this potential are best done in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and the muscles responsible for the quality of the erection.
Pelvic rotation
The simplest exercise for potency in men, the principle is to actively move the hips around its axis. This physical activity technique improves blood circulation in the tissues of the genital organs, increases energy and develops male strength. It is necessary to comply with the following action algorithm:
- take a standing position and straighten your back;
- legs spread shoulder-width apart, hands attached to the belt;
- circular movements of the pelvis are performed clockwise, and then in the opposite direction.
For each direction, 40-50 such movements should be performed. The number of approaches is unlimited and controlled by the man independently. The main thing is not to work too much. Training to strengthen this potential is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).
air bike
Complex exercises for impotence in men, the implementation of which will not only preserve the health of the genital area, but also increase the outflow of venous blood from the lower part of the legs. Charging to increase erection is as follows:
- it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is better to use the floor or a perfectly flat bed without a soft mattress);
- hands are attached to the hip joint;
- the legs and the entire pelvis rise, and the fulcrum shifts to the thoracic spine;
- The lower limbs perform movements imitating cycling, but only in this case the legs cut the air.
Exercise should last at least 5 minutes. A trained man can perform this exercise to increase potency for a longer period of time. During the execution of this movement, the prostate gland is strengthened, good muscle endurance is responsible for the stability of the penis at the time of sexual stimulation.
Walking on the back
One of the best exercises for potency, the effect is felt immediately. This result is achieved due to the sudden rush of additional blood volume to the organs located in the pelvic area. The technique for doing this physical activity is as follows:
- you need to sit on the floor, straighten your legs, your back is also kept as straight as possible;
- each lower limb is lifted in turn, and forward movement of the body is done by moving the back (in fact, all efforts are made to compress the muscles of the back of the legs);
- these movements are performed until complete physical impotence and the appearance of severe fatigue in the back muscles.
With this exercise, you can perfectly increase potency because of the good blood supply to the testicles, prostate, and penile body. To get the maximum therapeutic effect, you should devote at least 10-15 minutes every day to such simple gymnastics, and over time, increase the duration of the exercise.
Squat wide
Potency exercises related to squats for men are the most popular, as they are very useful for maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following techniques:
- stand on a hard and flat surface, straighten your back;
- place your hands on your hips, and place your feet at a distance of 80 cm from each other;
- after taking the starting position, the man performs a deep squat with the legs wide open;
- each repetition is performed as slowly as possible so that a pleasant fatigue can be felt in every muscle located from the gluteal part of the limb to the leg itself.
The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find it easier to master this type of exercise, and beginners will need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raise legs above head
Effective training, for the development of which you only need a desire, a relatively good physical shape and an emphasis on the form of the wall. The man lies on his back and performs the following actions:
- the legs are thrown back, and then brought behind the head (gymnastics is somewhat reminiscent of a birch tree, but only the lower limbs are not held straight, but move forward behind the back of the head);
- to avoid injury and stretching of the neck muscles, you should do exercises near the wall so that you can always give yourself a stable emphasis with your legs;
- must be in this position for at least 10 minutes.
The essence of this exercise to increase potency at home is that there is an outflow of venous blood from the pelvic area. With regular exercise, the tissue of the prostate gland is rejuvenated, the occurrence of stagnation of sexual secretions, produced by this organ, is excluded.
boat
Exercises for impotence should include not only the load on the pelvic floor area and the muscles of the intimate zone, but also strengthen the spine, because it is in the circumference of the process that the nerve endings are located that coordinate the work of the center. brain and genital organs. Bot refers to this type of physical activity to increase men's strength, and the principle of its implementation is as follows:
- the man lies on his stomach (the surface must be firm and perfectly flat, so it is better to sit on the floor);
- a sharp breath is taken and the back is arched while raising the arms and legs (at that time the shape of the human body resembles a boat);
- in a state of deflection, you need to stay for at least 2-4 seconds, and then relax your back and repeat the muscle tension again.
This exercise belongs to the category of increasing erection by increasing the flow of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It is especially useful for men who have spinal disease or have experienced a traumatic brain injury.
Raise the pelvis
An excellent exercise for men who want to improve the quality of their intimate life and always be on top of the moments of intimacy with a sexual partner. The technique for doing this gymnastics consists of the following algorithm of actions:
- it is necessary to lie on your back and stretch your arms along the body;
- place your heels on the floor and slowly lift your pelvis;
- the legs and thoracic spine remain on the surface of the floor, and only the pelvic and lumbar parts of the spine move.
What gives this type of physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissue of the prostate gland. In combination, all these factors have a positive effect in the form of a stable erection, which occurs in the first moment of foreplay before having sex.
Brainstorming
Training to increase potency can include not only physical activity, but also associated with the training of individual centers of the brain responsible for erectile function. To increase the potential of men using this type of exercise, you should act according to the algorithm below:
- lie in bed and try to relax as much as possible (you can turn on romantic music);
- giving freedom to erotic fantasy, a man must represent the woman he has dreamed of all this time;
- fingers caressing the penis slowly.
With the help of such a simple method, you can successfully train potency in men by stimulating the activity of the brain's nerves. At the moment of real intimacy with a partner, a man will experience strong sexual stimulation immediately after similar contact on the genitals.
Squat Jump
This is an effective exercise for men at home, which is actively used in cross-fit. They train the endurance of the pelvic floor muscles, strengthen the perineal tendons, thereby increasing erection. The principle of doing this type of physical activity is as follows:
- you need to stand on a flat surface, straighten your back, and place your feet slightly wider than your shoulders;
- the man squatted down as deep as he could, and then straightened his knees quickly and with a jerk, tried to jump as high as possible;
- the number of repetitions should be at least 10-15 at the initial stage of training and 25-35 times after a week of gymnastics.
The first therapeutic effect occurs after 7 days from the day of starting physical activity. Strengthens the muscles located in the prostate gland, increasing blood flow to the penis. Erections occur faster and last longer during intercourse.
Sports program for potential
How to increase male strength with the help of certain sports? What exercises do you need to master to always be in bed with your beloved woman? In addition to the individual gymnastics exercises described above, there are certain sports that are best for strengthening potential. They can be used as a prevention of sexual impotence and immediately after the first symptoms of erectile dysfunction are detected.
Every man who wants to prolong his intimate life and preserve the youthfulness of the genital tissue must master at least one of the following sports:
- swimming (at the time of contact of the body with water, almost all the muscles of the human body work, the lower part moves mainly actively, the back is trained, natural prostate massage is performed);
- cycling (during pedaling, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which guarantees an excellent blood supply to all organs of the male genitourinary system);
- squatting with light weight (it is advisable to use a barbell or dumbbells, the total weight does not exceed 25-30 kg, and make sure to wear a safety belt that supports the lumbar spine);
- sprinting (sprinting is no less useful, but running jerks for 100-200 meters in full gear and the return of intracellular energy has a better effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during sexual intercourse).
Remember that moderate sports load not only increases potency, heals male genital organs, prevents premature aging of their tissues, but also stimulates more active testosterone production by the glands of the endocrine system. The high concentration of this sex hormone provides a man with a constantly toned appearance, muscle tone in all parts of the body, stone erection and excellent libido.