The most effective exercises for potency

There are few men who would not worry about preserving their manhood for many years. The sexual instinct is one of the most powerful instincts that increases self-esteem. However, he is very vulnerable.

Exercises to increase potency should be considered as a way to prevent and correct minor temporary psychogenic disorders. Erectile dysfunction in men can be caused by:

• poor nutrition;
• adverse environment;
• chronic stress;
• sedentary lifestyle, smoking;
• drinking alcohol and even seemingly harmless beer.

Regardless of age, sexual failure can happen to any man.

The causes of erectile dysfunction are hormonal disorders, infections of the genital tract leading to prostate, in men over fifty - prostate adenoma, leading to prostatectomy, in the elderly - vascular problems, atherosclerosis. Serious causes require serious treatment.

What are the benefits of exercise?

Men, after the first episodes of erectile dysfunction, rush to the pharmacy to buy a medicine that radically eliminates the problem. It is easier to take a pill than to train systematically. The effect of the tablet or spray occurs immediately.

The downside is that all medications have many contraindications and side effects that negatively affect health. This is also a blow to the budget - they are all expensive.

Among men who care about maintaining their potency at a good level, there are fans of taking natural vitamin and mineral complexes. This is really great, but there are pitfalls here:

• You should buy dietary supplements only from well-known manufacturers in special departments of stores or pharmacies;
• You cannot order dietary supplements over the Internet or over the phone, no matter how super-duper it may be advertised. When you buy dried donkey penis powder, prepared in unsanitary conditions and not at all for a nominal fee, you risk ending up in the place of this animal deprived of genital organs.

Through this negative prism, look at the benefits of a set of physical exercises to maintain and increase male sexual activity:

• costs are minimal, as you can exercise both in the gym and at home;
• systematic performance of male exercises will lead to improvement of erection and strengthening of the body as a whole;
• physical activity compensates for the consequences of sedentary work;
• There are no age restrictions, you can always choose fitness complexes for both young and old men.

Effect on potency

Improving blood circulation in the pelvis

• Having received an impulse from unbridled libido, the cavernous bodies of the penis fill with blood.
• The ischiocavernosus muscles contract, blocking blood flow from the veins.

This condition is an erection. Exercises increase blood circulation and microcirculation in the pelvic area, due to which the normal filling of the cavernous bodies, lengthening and thickening of the penis is achieved.

Why can blood circulation decrease under normal conditions? There are many reasons and the most common are:

• alcohol and smoking, and, consequently, vasospasm;
• sedentary work;
• passion for fast food that negatively affects the walls of blood vessels;
• there are outdoor picnics - beer, vodka, pork kebab;
• cars - remember: "Our people do not take taxis in the oven! "Now they travel everywhere and always.

No one is calling for a complete abandonment of the benefits of civilization and the other small joys of life. Physical exercise will help minimize damage by normalizing blood circulation.

Strengthening the pubococcygeus muscle

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of love and a bright orgasm. This muscle connects the lower end of the coccyx and the inner region of the symphysis pubis.

It plays an important role during orgasm by providing rhythmic contractions.

A well-trained pubococcygeus muscle:

• eliminates congestion in the pelvis, which means prevents congestive prostatitis;
• improves testicular function and hormonal levels;
• will increase power;
• improves the quality of orgasm;
• will prevent premature ejaculation.

How to make the complex correctly

The good thing about muscle training exercises is that some of them can be done anytime and anywhere - at work, at home, in transport.

The main complex includes only 2 exercises

Name	How to perform
Stop the flow	During the act of urination, you should interrupt it 2-3 times, straining the pubococcal muscle. This can be done every time you visit the toilet.
Muscle tension	Up to 3 sets of 10 compressions are done.

Additional complex

It is aimed at increasing the strength of men

1. Hold the tension, change it to relaxation. It is important that the time of these two actions is the same: 3 seconds of tension, 3 seconds of relaxation.
2. Speed stress. Rapid alternation of contractions and relaxations up to 20 times. 3 approaches.
3. Lifting weights. Hang the towel over the erect penis and try to lift it up with a jerking motion. The load can be increased by wetting the towel.

Recommendations for implementation:

• the strength of tension is more important than the amount of tension;
• muscles contract separately from other muscle groups;
• connection of breathing rhythm with muscle work - tension (suffocation), relaxation (exhalation) or vice versa;
• training method;
• regularity - at least 2 times a day.

The condition for the remaining techniques is the choice of an adequate physical activity: after training you should feel tone, noise and not weakness and fatigue. In the next lesson, it is recommended to increase the load by no more than 10% of the previous one.

The best exercises to restore and increase strength

There are also individual exercises to improve potency, as well as special complexes, which are assigned to gym instructors to learn. The technique can be studied step by step in the video lessons.

Let's start with individual exercises that can increase strength at home in men.

On your feet

1. Active walking in place with raised knees.
2. You can even help with your hands, pressing your knees to your stomach.
3. The load is gradually increased from 30 to 50 knee lifts.

tension

Effectively increases libido.

1. Stand straight, arms along your body, body relaxed, look ahead.
2. Inhale from the bottom of the abdomen, hold your breath and while inhaling, squeeze the muscles of the anus for 3-4 seconds, then relax as much as possible, accompanying this with exhalation.
3. After breathing has returned, repeat 5-6 times.

Keep the ball

1. By tensing the muscles of the lower extremities, you should hold a medium ball between the knees.
2. Perform while lying on your back, legs bent at the knees and hip joints.

Pelvic rotation

1. The circular movements of the pelvis in Jedi yoga are called the "winner's dance".
2. Rotating the pelvis in different planes causes an increase in power and can contribute to a variety of friction during intercourse, which will certainly surprise and delight your woman.

Walking on your heels

This potency exercise references both Jedi yoga and traditional healing methods.

1. Sit on the floor, legs stretched forward, hands too, you can put them on the belt.
2. Go forward, contracting the muscles of the buttocks and legs, walk 2 meters, go back in the same way.

Bicycle

Erectile function can be improved, thanks to the increased blood flow in the pelvic area, with the well-known bicycle exercise.

1. You choose the pace yourself.
2. Be aware of your breath as you rotate your legs.
3. Cycling strengthens the abdominal muscles; is an effective method of treatment for impaired peristalsis and the tendency to constipation.

Frog

1. Emphasis lying on straight or slightly bent arms.
2. Alternately pull your knees toward your stomach.
3. 10 times in 3 approaches accelerates the blood in the areas of the hips, pelvis and lower extremities. The frog is included in martial arts warm-up exercises.

Scissors

1. Lie on your back, arms along your body or tucked behind your head.
2. Raise your legs straight, spread them as far as possible and cross them.
3. The movements of the legs imitate the work of scissors. Exercise strengthens the abdomen, removes excess fat from the abdomen and restores hormonal levels.

Squats

It has long been known that the most attractive place for women on a man's figure is the rear. A pumped elastic buttock is a good sign that the erectile function of its owner will be at its best.

Including squats in your morning aerobics routine will have a positive effect on a man's potency. Chinese scientists believe that if you sit regularly, gradually increase the number of squats, combine them with massage of active points and abdominal breathing, you can get rid of 100 diseases and live up to 100 years. The effectiveness is explained by the restoration of the flow of vital energy qi.

An accurate collection is performed like this.

• Feet shoulder-width apart, toes slightly to the sides.
• While exhaling, we sit until the fifth point is lowered as much as possible 15-20 times.

Holding the stone

1. The stone is imaginary and it is necessary to hold it by contracting the gluteal muscles in a standing position with bent knees.
2. This is useful for increasing strength and strengthening the muscles of the anus. At the same time, a gentle prostate massage is performed.

Exercises on all fours

You can relieve fatigue and accumulated tension like this:

1. From the pose "on all fours", resting your knees and palms on the mat, your legs stretched back, as you exhale, slowly lower your buttocks back and down, sitting on your feet.
2. Stretch your arms forward, stretching your torso behind them.

BUTTERFLY

Only physically trained men can immediately reach the maximum amplitude of leg extension at the hip joints.

1. Sitting on the floor, extend your legs bent at the hip and knee joints, bending forward as you exhale.
2. You can hold your feet with your hands.

Yoga

The ancient Indian teaching, which combines the adoption of special poses - asanas with the relaxation of the soul, has long been of great interest to those trying to maintain health. After taking a few lessons with the teacher, you can continue the practice at home. They have a positive effect on the blood circulation of the small pelvis, open the chakras, the energy of which prevents the development of impotence.

1. The most common asanas for potency performed at home are the lotus and birch poses.
2. The first is performed sitting on the floor, with the back straight and crossed, legs pressed to the thighs.
3. Hands on knees.
4. When performing the second, you should stand on your shoulder blades, keeping your legs straight.
5. Focus mentally on the 1st and 2nd chakra area.

Qigong

China also contributed to solving the problem by developing the qigong system for power. Originating in Tibetan monasteries, qigong quickly gained popularity.

Observations confirmed the fact that the loss of male strength shortened the years of a man's life, and the children born to fathers who practiced this gymnastics were healthier and stronger. Therefore, expectant fathers were advised to exercise intensively before conception.

Exercise "Up"

Performed in the "knight's stance". Feet shoulder width apart, bent. Arms at chest level, slightly bent.

• Tighten the tense muscles of the pelvis, inhale through the nose (inhale - 15 s, the tongue touches the palate);
• grasp the thumb firmly with the fingers;
• tense the muscles and do not breathe for 10 seconds;
• relax, exhale through the mouth (exhale for 5 seconds, tongue on lower teeth).

Qigong helps remove blocks and restore the flow of vital energy qi along the energy meridians in the human body by performing special exercises. The result will be increased potency, increased sexual desire, improved sperm quality, prevention of congestive prostatitis and prostate adenoma.

Complexes for improving erection and potency

The distributed exercises can be combined as desired, creating your own training system. An alternative is the author's complexes for improving men's health.

Exercises for prostate by Dr. Popov

The technique is specific and more similar to traditional medicine treatment methods.

1. One of the exercises suggests sitting not on a chair, but on a freshly cut trunk of a deciduous tree and constantly getting up from it.
2. Another is to place a warm, freshly laid chicken egg under the perineum area. Very unconventional, but maybe there's something to it.

Complex for improving strength by Norbekov

Dr. Norbekov is known for the fact that the technique he developed treats more than one specific disease. The balance between destructive external influences and body protection is restored. His teachings mobilize the body for self-healing and self-regulation.

The complex combines physical exercises, meditation, acupressure and other massages, as well as breathing exercises. The technique is patented and used in Russia, Germany, Israel and the USA. You can learn the technique at Norbekov centers or independently using books and video tutorials.

Aleksin complex

Yuri Aleksin, using his example, proved the effectiveness of the prescribed physical exercises for strengthening and increasing strength. Its complex includes exercises such as:

• on the legs;
• tension;
• run in place without lifting your toes;
• lifting the pelvis;
• pubococcygeus muscle tension;
• carry the stone;
• walking on his heels.

Arnold Kegel gymnastics

For almost 100 years, Kegel exercises have been used all over the world. Strengthening the pelvic muscles helps:

• restores masculinity;
• avoid premature ejaculation;
• eliminate urinary incontinence.

These exercises are especially effective for good strength for men with diabetes, obesity and prostate surgery. The complex includes work with the muscles of love, tension of the anus, gluteal and pelvic muscles. There are Kegel exercises for women who suffer from urinary incontinence.

The technique of Dr. Bubnovsky

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. In its complex there are 4 exercises:

• raising your legs while lying on your stomach;
• lifting the pelvis;
• pelvic rotation;
• push off the wall.

Morning exercises

In any usual morning exercise complex, you can safely include something that benefits male strength. The main thing is to get a load of vitality, good mood and tone from the work done. Without overloading the body, you can add dumbbells to your morning exercises.

1. It is very good for potency to start the day with hula-hooping;
2. If you are ashamed to use a "lady's" device, take an extender: one end of the extender in your hand, attach the second to your leg, pull - hand up, leg down; while sitting, hold a butterfly extender between your knees. Bring your knees in and out.

Trainings take place 2 times a day. If the evening complex is performed in the gym, include a barbell in it. A beautiful figure with excellent potency is a useful plus.

Contraindications

For many men, due to age or illness, physical activity is contraindicated. No need to overload your body, try cardio training.

Conclusions and reviews

Without waiting for signs of weakening strength, choose some exercises or a complex that you like. Systematic exercises will bring benefits and give the joy of quality sex to the woman you love.

Numerous reviews talk about the benefits of the classes. The topic is sensitive, not for general viewing, but men share their problems and successes in the forums: