Physical exercises to increase potency are used for the purpose of daily training the muscles and soft tissues responsible for a quick and stable erection. Power exercises at home are suitable for men of any age in order to maintain good blood circulation in Organs genitals and prolong their excellent functionality. Training can be done without leaving the house, or you can sit in the backyard outdoors if the man lives in the private sector. Enriching the body with oxygen will only increase the therapeutic effect. Let's consider all types of physical activity, 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 erection problems on their own or use training for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function and, with it, the quality of intimate life.
Penis pumping and Kegel muscle
This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and at the slightest touch or erotic fantasies it becomes even more full of blood. Do not waste your time. It is necessary to start doing gymnastics for the penis, which consists of the following physical actions:
- focus all your attention on the work of the penis and try to lift it even higher (you can use thoughts of a sexual nature, but the main thing is to stretch the muscles of the perineum to increase the state of arousal);
- after each lifting of the penis, it is necessary to relax so that there is no overload of the organ, and then repeat everything again;
- 15 repetitions are performed every morning.
It is recommended to keep a training diary and record exercise results to increase potency. After a week of such gymnastics, the erection improves by at least 20% of the state in which it was previously.
Increased Kegel muscle tone
It is not about the structure of the male genitourinary system, but that this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of power gymnastics, which consists of the following physical activity in one of the exclusively male muscles of the genitourinary system:
- With two fingers, feel the area of the perineum, located between the scrotum and the anus;
- put pressure on the surface of the skin so that the pulse in the blood vessels is felt with the finger bundles (it is not necessary to strongly squeeze the perineal area and the sensations should be extremely comfortable);
- reflex movements must compress the anus so that there is a simultaneous tension of the Kegel muscle located above the intimate area;
- each muscle contraction is performed with effort and maintained in a spasmodic state for 2-3 seconds.
The ideal number of repetitions is 20 to 25 times. In the early stages, this exercise to increase power is best done in 2-3 sets. A man must be in a horizontal position so that all the load goes exclusively to the pelvic floor and the muscle responsible for the quality of the erection.
pelvic rotation
The simplest exercise for power in men, the principle of which is to actively move the hips around their axis. This physical activity technique increases blood circulation in the tissues of Organs genitals, adds energy and develops male strength. It is necessary to adhere to the following algorithm of actions:
- stand up straight and straighten your back;
- legs are shoulder-width apart, hands are attached to the belt;
- circular movements of the pelvis are performed clockwise and then in the opposite direction.
For each direction, 40-50 of these moves should be performed. The number of approaches is not limited and is independently regulated by man. The main thing is not to work too hard. This exercise to strengthen potency 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
A complex exercise for impotence in men, the implementation of which will not only preserve the health of the genital area, but also improve the flow of venous blood from the lower extremities. The charge for increasing 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 soft mattresses);
- hands are fixed at the hip joints;
- the legs and the entire pelvis are elevated and the fulcrum moves to the thoracic spine;
- the lower limbs perform movements that mimic cycling, but only in this case the legs cut through the air.
The workout should last at least 5 minutes. A trained man can perform this exercise to improve potency for a longer period of time. At the time of implementation of these movements, the prostate is strengthened, a good resistance of the muscles responsible for the stability of the penis at the time of sexual arousal develops.
walking on the buttocks
One of the best exercises for power, whose effect is felt instantly. This result is achieved due to a sharp rush of additional blood volume to the organs located in the pelvic region. The technique for performing these physical activities is as follows:
- you need to sit on the floor, straighten your legs, your back is also kept as even as possible;
- each lower limb is raised in turn, and forward movement of the body is carried out by moving the buttocks (in fact, every effort is made to compress the muscles of the back of the leg);
- these movements are carried out until complete physical impotence and the appearance of severe fatigue in the muscles of the buttocks.
With this exercise, you can perfectly increase potency due to the good blood supply to the testicles, prostate and corpora cavernosa of the penis. To get the maximum therapeutic effect, you should dedicate at least 10-15 minutes a day to this simple gymnastics, and over time increase the duration of the training.
wide squat
Squat-related power exercises for men are the most popular as they are really helpful in maintaining a good erection. In this case, it is recommended to train the muscles of the intimate area using the following technique:
- stand on a hard, even surface, straighten your back;
- put your hands on your hips and place your legs at a distance of 80 cm from each other;
- having assumed the starting position, the man performs a deep squat with legs apart;
- each repetition is done as slowly as possible so that you feel a pleasant fatigue in each muscle located from the gluteal part of the limb to the foot itself.
The recommended number of repetitions is 10 to 15 times. Men with trained muscle fibers will find it easier to master this type of training, and beginners will need 5-7 days to get used to the physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raise your legs above your head
An effective exercise, for which all you need is a desire, a relatively good physical shape and an emphasis on the form of a wall. The man lies on his back and performs the following actions:
- the legs are thrown up and then carried behind the head (gymnastics somewhat resembles a birch, but only the lower limbs are not kept straight, but advanced behind the back of the head);
- to avoid injury and stretching of the neck muscles, you should perform the exercise close to the wall so that you can always get a steady emphasis with your feet;
- must be in this position for at least 10 minutes.
The essence of this exercise for increasing potency at home is that there is an outflow of venous blood from the pelvic area. With regular exercise, the tissues of the prostate are rejuvenated, the occurrence of stagnation of sexual secretion, which is produced by this organ, is excluded.
boat
Exercises for impotence should include not only loading the pelvic floor area and the muscles of the intimate area, but also strengthening the spine, since it is on the circumference of its processes that the nerve endings that coordinate the work of the brain centers are located. of the genitals. The boat refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:
- the man is lying 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 lifting arms and legs (at this point the shape of the human body resembles a boat);
- in a deflection state, you need to stay for at least 2-4 seconds and then relax your back and repeat the tension of your muscles again.
This exercise belongs to the category of increasing erection by improving the conduction of neural impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially helpful for men who have spinal disorders or have suffered a traumatic brain injury.
Elevating the pelvis
An excellent exercise for men who want to improve the quality of their intimate life and always be on top in intimate moments with a sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:
- it is necessary to lie on your back and stretch your arms along your body;
- rest your heels on the floor and gently lift your pelvis;
- the feet and thoracic spine remain on the ground surface, and only the pelvis and lumbar segment of the spine are in motion.
What gives this type of physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvic region, prevent stagnation of secretions in prostate tissues. In combination, all these factors give a positive effect in the form of a stable erection, which occurs in the first few seconds of foreplay before sex.
Brainstorm
Exercises to improve potency can include not only physical activity, but also be associated with training individual brain centers responsible for erectile function. To increase potency in men using this type of exercise, you must act according to the algorithm below:
- lie in bed and try to relax as much as possible (you can turn on romantic music);
- to give free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
- fingers are slowly stroking the penis.
With the help of such a simple method, you can successfully train potency in men by stimulating the neural activity of the brain. At the time of real intimacy with a partner, a man will experience strong sexual arousal immediately after similar touches to the genitals.
jump squats
These are effective exercises for men at home, which are actively used in cross-fit. They train the resistance of the pelvic floor muscles, strengthen the perineal tendons, thus improving the erection. The principle of carrying out physical activity of this type is as follows:
- you need to stand on a flat surface, straighten your back and put your legs a little wider than your shoulders;
- the man squats down as deep as possible and then straightens his knees quickly and in a jerk, trying to jump as high as possible;
- the number of repetitions should be at least 10-15 in the initial phase of training and 25-35 times after a week of gymnastics.
The first therapeutic effect occurs 7 days after the start of physical activity. Strengthens the muscles located in the prostate, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.
Sports programs for power
How to increase male strength with the help of certain sports? What exercises will you need to master to always be on top in bed with your beloved wife? In addition to the individual gymnastics training described above, there are certain sports that are best for building power. They can be used as a prevention of impotence and immediately after the first symptoms of erectile dysfunction are detected.
Every man who wants to prolong his intimate life and preserve the youth of the tissues of Organs genitals must master at least one of the following sports:
- swimming (at the time of body contact with water, almost all the muscles in the human body work, the lower part moves especially actively, the buttocks are trained, a natural massage of the prostate is performed);
- cycling (during cycling, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which ensures an excellent blood supply to all the organs of the male genitourinary system);
- squats with light weights (it is advisable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a seat belt that supports the lumbar spine);
- running (running is no less useful, but pushing 100-200 meters with full gait and return of intracellular energy has a more beneficial effect on the pelvic floor muscles, strengthens the prostate, increases stamina during intercourse).
Remember that moderate sports loads not only increase potency, heal the male genitals, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. A high concentration of this sex hormone gives a man an always toned appearance, muscle tone in all parts of the body, a rock-hard erection and excellent libido.