A good potency is a sign of male strength, which directly affects self-esteem, consequently, the intimate quality of life. Chronic stress, neurosis, lack of sleep and rest lead to intimate problems, reduced sexual performance, which depresses men psychologically. Home power exercises are a quick and simple way to increase power and improve erection quality. Consider when physical activity is needed and which exercises are most effective for men's potency?
Who is right for power-boosting exercises?
Of course, exercises for an erection are necessary for all men, regardless of age and lifestyle. Its implementation is not just the treatment, but also the prevention of impotence. Specialized training complexes are focused on strengthening the muscles of the perineum, which allows you to overcome erectile dysfunction.
Indications for physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decrease in sexual desire;
- Premature ejaculation;
- Low endurance during intercourse.
Often the problems described are caused by impaired blood circulation and congestion in the pelvis. In the presence of these factors, physical. activity will be of significant help, increase male strength. When the reason is stress and nervous tension, training also helps, as it promotes the production of a hormone - serotonin - a substance that combats stress and its consequences.
When the reason for decreased erectile function is medication use, exercise to increase potency has little effect. In that case, you need to contact your doctor who will adjust the drug treatment - replace the drug with a side effect with a similar drug that does not negatively affect sexual performance.
Contraindications
Exercises to improve potency at home have practically no contraindications. It is recommended to abstain from physical activities in a context of exacerbation of infections of the genitourinary, respiratory and colds, which are accompanied by fever, fever and general malaise.
Contraindications include the inflammatory process in the pelvic region, since the increase in blood circulation during exercise can cause the spread of inflammation, respectively, aggravate the state of health. Furthermore, physical activity is not recommended for oncological processes from any location.
Cardiovascular diseases are a relative contraindication. In this case, it is advisable to consult a specialist physician, as a disproportionate load can lead to complications. It is necessary to take into account factors such as the age of the man, concomitant diseases.
In obese men, there is a heavy load on the heart, blood vessels and joints. If you start training abruptly, it will lead to a deterioration of well-being. In the presence of obesity, it is necessary to dose any load. If symptoms such as headache, nausea, dizziness appear, exercise will be stopped immediately.
General Strengthening Exercise Complex
Exercises to improve potency consist of two parts. They are general exercises for strengthening and directly training the PC muscle (pubic-coccygeus muscle). General strengthening exercises focus on normalizing blood flow, leveling stagnation, increasing muscle tone and endurance.
The pubococcygeus muscle is responsible for potency and sexual health. If she is strong and trained, there will be no problems with her prostate, the process of urinating. Otherwise, the man experiences a whole range of intimate problems - premature ejaculation, weak erection, low potency and libido.
To start training your PC muscle, you first need to find that muscle. The easiest way to feel this is during urination: you need to place two fingers between your testicles and anus and stop urinating for 2-3 seconds by straining that same muscle. It will be clearly felt under your fingers. As an alternative to seeking - "shaking" the erect penis slightly: at this point, muscle tension is clearly felt.
Exercises for erectile function, in particular PC muscle training, have the following characteristics:
During the training process, it is recommended to observe a fluid intake regimen - at least two liters of clean fluid should be consumed per day. During class, you do not need to drink as the load on your cardiovascular system increases.
Squats
Squats are effective exercises to increase power in men. This occupation has been known since physical education classes in school years. The man stands, legs shoulder-width apart. The toe socks should be slightly turned outwards - this allows you to reduce the load on the knee joints.
In doing the exercise, you need to stretch the muscles of your perineum and buttocks, trying to shift your weight backwards - as if a man wanted to sit in a chair. In the lower position, they remain for 3 to 5 seconds, after which they slowly return to their original position. Start with 10 sets and one workout a day. After a week, you can increase the number of approaches up to 30-50 times.
rotation through the pelvis
Rotating the pelvis helps to get rid of impotence. This is a simple exercise that all members of the stronger sex can do. Helps to normalize blood circulation, congestion levels in the pelvis, which increases potency. Starting position: Stand up straight, feet shoulder-width apart, hands on hips. Next, you need to rotate your pelvis: in each direction 40-50 times.
running or walking in place
Not everyone gets the opportunity to run in the park area. Alternatively, exercise is suggested - running or walking doing nothing. The legs should be lifted as high as possible so that the knees touch the abdomen. During training, the hands also perform active movements.
It's enough to "run" for 8 to 10 minutes a day. In order not to get bored, you can turn on an interesting video or music. With normal neighbors, running on site can be replaced by jumping rope.
Improved arch or bridge
To increase power, an exercise called an improved bow is included in the strengthening exercise complex. The man lies down on the floor, bends his knees, arms are placed at his sides. Then you need to slowly move away from the surface and lift your hips - rest your heels and palms on the floor. When lifting, the gluteal muscles are contracted as much as possible. In this position, lock for 30 seconds, return to starting position.
With each exercise, the time to keep the hips on the weight increases by 10 seconds, gradually reaching two minutes. A workout involves 5-8 approaches. More is possible, as long as you feel good.
The set of exercises described helps to increase testosterone production, relieve uncontrolled ejaculation, increase sensations during intercourse and improve semen characteristics. Regular exercise is a good prevention of stagnation and circulatory disorders, genitourinary system infections and prostate cancer. To get the necessary effect, you should do it for at least two months every day. When the situation improves, you can switch to 2-3 workouts per week.