Physical exercises are used to increase the potency of daily training of muscles and soft tissues responsible for rapid and permanent erection. Potency for exercises at home is shown for men of any age to maintain good blood circulation in the genitals and prolong their excellent functionality. You can exercise without leaving the house, or if a man lives in the private sector, you can sit in the yard in the fresh air. Enriching the body with oxygen only enhances the therapeutic effect. Let's take a look at all the types of physical activity that are meant only for the male half of the population.
There are a large number of physical exercises that are widely used by men who want to eliminate problems with erection on their own, or they use training for preventive purposes. Let's look at the most effective exercises to increase potency, their implementation to improve erectile function, and with it the quality of intimate life.
Penis Pump and Kegel Muscles
This exercise is done in the morning. Most healthy men have an involuntary sexual arousal when they wake up. The penis is erect and filled with blood from the slightest touch or erotic fantasy. Don't waste time. You should start gymnastics for the penis, which consists of the following physical activities:
- concentrate all attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the most important thing is to tense the muscles of the perineum to increase the state of excitement);
- after each lifting of the penis, it is necessary to relax the body, then repeat everything again;
- 15 repetitions are performed every morning.
It is recommended to keep a training diary and record the results of exercises to increase potency. After a week of such gymnastics, the erection improves, at least 20% of the state that it was before.
Kegel muscle tone increases
It's not about the structure of the male urogenital 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, it consists of one of the following physical activities only of the muscles of the male genitourinary system:
- Feel the perineal area between the pit and the anus with two fingers;
- perform pressure on the surface of the skin, so that the pulse is felt by the blood vessels of the fingers (do not squeeze the perineal area hard, but the sensations should be very comfortable);
- Reflexive movements are necessary to compress the anus, while tensioning the Kegel muscle in the upper part of the intimate zone;
- Each muscle contraction is performed forcefully and spends 2-3 seconds in a spasmodic state.
The optimal number of repetitions is 20-25 times. In the first stage, this exercise is best done to increase the potency of 2-3 sets. A man should be in a horizontal position, so the entire load is simply on the pelvic floor and the muscles responsible for the quality of the erection.
Hip rotation
Simple exercises for potency in men, its principle is to actively move the pelvis around its axis. This method of physical training increases blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to follow the following algorithm of actions:
- take a position and straighten the back;
- legs are shoulder-width apart, hands are attached to the belt;
- Circular movements of the pelvis are made clockwise, then in the opposite direction.
40-50 such movements should be done for each direction. The number of relationships is not limited and is regulated independently by the man. The main thing is not to overwork. This exercise to strengthen the potency is especially useful for representatives of the male half of the population, whose type of work is associated with a sedentary lifestyle (drivers, office workers).
air bike
Complex exercises for impotence in men, its implementation not only preserves the health of the genitals, but also improves venous blood in the lower legs. Charging to increase erection is as follows:
- it is necessary to take a horizontal position so that the shoulder touches a hard surface (it is better to use a floor without soft mattresses or a perfectly flat bed);
- hands are written hip joints;
- the legs and the entire pelvis are raised, and the fulcrum is shifted to the thoracic spine;
- The lower legs make movements that imitate a bicycle, but only in this case the legs cut the air.
Exercise should last at least 5 minutes. A student can do this exercise to improve potency for a long time. During the implementation of these movements, the prostate gland is strengthened, the muscles responsible for good endurance are responsible for the stability of the penis when the penis is irritated.
Press on the hips
One of the best exercises for potency, its effects are felt instantly. This result is achieved by a sharp discharge of additional blood volume to the organs located in the pelvis. The technique of performing these physical activities is as follows:
- you need to sit on the floor, straighten your legs, keep your back as straight as possible;
- each lower leg is raised in turn, and the forward movement of the body is performed by the movement of the pelvis (in fact, all efforts are made to squeeze the muscles of the back of the leg);
- Complete physical impotence and severe fatigue of the pelvic muscles until these movements are performed.
With these exercises you will ideally increase the potency due to good blood supply, testicles, prostate, and cavernous body of the penis. To get the maximum therapeutic effect, it is necessary to devote at least 10-15 minutes every day to such simple gymnastics, and increase over time, the duration of training.
Wide sediment
Squat exercises for potency are the most popular for men, because they are really useful for maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following method:
- standing on a hard and flat surface, straightening the back;
- put your hands on your hips and put your feet at a distance of 80 cm from each other;
- taking the starting position, the man performs a deep squat with legs wide apart;
- each repetition is done as slowly as possible, so that every muscle located from the gluteal part of the leg to the foot itself feels a pleasant fatigue.
The recommended number of repetitions is 10-15 times. It is easier for men with trained muscle fibers to master this type of training, while beginners need 5-7 days to get used to physical activity. Based on your comfort, strength and energy, you can increase or decrease the number of methods and repetitions.
Raise the legs above the head
To develop an effective exercise, you need desire, relatively good physical shape and wall-type pressure. A man lies on his back and performs the following actions:
- the legs are thrown back, and then carried behind the head (gymnastics is a little reminiscent of a birch, but only the lower leg is not held straight, it moves forward behind the head);
- in order to avoid injuries and stretching of the neck muscles, it is necessary to perform exercises near the wall so that you can always support yourself with your legs;
- It should be in this position for at least 10 minutes.
The essence of these exercises to increase the potency at home is the fallout of venous blood from the pelvis. With regular exercise, the tissue of the prostate gland is omologina, and the stagnation of the sexual secretion produced by this organ is canceled.
a boat
Exercises should include impotence not only in the load zone of the pelvis and intimate zone of the muscles, but also to strengthen the spine, because around it the processes of the nerve endings are located, they are the centers of coordination. brain and genitals. Rowing represents this type of physical activity to improve men's strength, and the principle of its implementation is as follows:
- a man lies down on his stomach (the surface should be firm and perfectly flat, so it is better to sit on the floor);
- bends the back by taking a sharp breath and lifting the arms and legs (in this case, the shape of the human body resembles a boat);
- It is necessary to stay in the position of deflection for at least 2-4 seconds, then relax the back and repeat the tension of its muscles.
This exercise belongs to the category of erection enhancement by improving the transmission of neural impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It is especially useful for men with spinal disorders or brain trauma.
Hip lift
An excellent exercise for men who want to improve the quality of their intimate life and always want to be on top of their intimate moments with their sexual partner. The technique of performing this gymnastics consists of the algorithm of the following actions:
- lying on the back, it is necessary to stretch the arms along the length of the body;
- Place your feet on the floor and slowly lift your hips up;
- legs and thoracic vertebrae remain on the floor, and only the pelvic and lumbar segments of the spine are in motion.
What gives this physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretion in the tissues of the prostate gland. Combined, all these factors give a positive result in the form of a permanent erection, which appears in the first seconds of intercourse before sexual intercourse.
Brainstorming
Exercises can include the potential to improve not only physical activity, but also related to the training of certain centers of the brain responsible for erectile functions. To increase potency in men using this type of exercises, you need to act according to the following algorithm:
- lie down in bed and try to relax as much as possible (you can turn on romantic music);
- giving freedom to erotic fantasies, a man should represent the women he has been dreaming about for a long time;
- Fingers are slowly stroking his penis.
With the help of such a simple method, you can successfully train the potential of men to stimulate the nervous activity of the brain. At the moment of true intimacy with a partner, a man experiences a strong sexual arousal immediately after lusujytes with respect to such a touch of the genitals.
Squat jump
These are effective exercises for men at home that are actively used in crossfit. They train the endurance of the muscles of the pelvis, strengthen the tendons of the perineum, thereby improving erection. The principle of this type of physical activity is as follows:
- you need to stand on a flat surface, straighten your back, and put your feet slightly wider than your shoulders;
- the man squats as deep as possible, then straightens his knees quickly and sinks, asking 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 appears after 7 days from the day of starting physical activities. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. Erection occurs faster and lasts longer during intercourse.
Sports programs for potential
How to increase male strength with the help of some sports? What exercises should you master to always be on top in bed with your lady love? In addition to personal gymnastics training above, there are some sports that have the best potential for fitness. They can be used as prevention of sexual impotence and erectile dysfunction immediately detected in the first symptoms.
Every man who wants to prolong his intimate life and preserve the youthfulness of his genital tissues should master at least one of the following sports:
- swimming (when the body is in contact with water, almost all muscles of the human body work, the lower part moves especially actively, the pelvis is exercised, and the prostate gland is naturally massaged);
- cycling (when pedaling, the lower legs and muscle fibers located in the inguinal part of the abdomen are pulled, which guarantees the best blood supply to all organs of the male genitourinary system);
- squats with light weight (it is advisable to use a barbell or dumbbell with a total weight of no more than 25-30 kg, and do not forget to wear a safety belt that holds the lumbar spine);
- sprinting (sprinting is no less useful, but running 100-200 meters with a full mechanism and the return of intracellular energy has a more beneficial effect on the muscles of the pelvis, strengthens the prostate gland, increases endurance during sexual intercourse).
Remember, this moderate sports load not only increases potency, heals male genital organs, prevents early aging of their tissues, but also stimulates more active development of testosterone by the endocrine system. A high concentration of this sex hormone provides a man with a permanently toned appearance, muscle tone in all parts of the body, rock-hard erections and an excellent libido.