Decreased power. Men often face this problem. The reasons for this can be very different, from age-related changes and inappropriate lifestyle to depression and nervous overexcitement. Bad habits don't improve the situation either.
There are many solutions to this problem, from medicines to traditional medicine prescriptions and specialized gym complexes. The meds work perfectly, but the result of taking them is short-term, while the same physical exercises help eliminate potency problems for a long time. As a result, personal life is improving. There are fewer reasons for stress.
power exercises
The main reason for this disease is the stagnation processes in the pelvic region.
Thanks to targeted physical effort, muscles and joints begin to work actively, blood flow improves, and muscles are actively saturated with oxygen.
As a result of this work, blood rushes to the genitals, as a result, the erection improves.
There are many complexes of physical training for the normalization of sexual activity.
The advantage of gymnastics over medications is obvious. The latter give a guaranteed result, but most men are afraid to use them because they are afraid of side effects, which they may not write about in the notebook.
Gym complexes have no contraindications. Anyone can do this. Even if, for health reasons, some exercise is not recommended, it can be replaced by another without prejudice to the final result.
The action of exercises for power
The only condition that must be observed to obtain a positive effect is regularity. It is best to do the exercises 4 times a week, and some exercises can be done every day. This load is also suitable for prophylaxis. If possible, you can do the complex every day.
- As a result of playing sports, there is an increase in the production of testosterone, it is this hormone that controls the quality of erection and potency;
- Due to targeted physical activity, the pelvic muscles are strengthened, which also affects potency;
- An increase in body tone leads to overall good health;
- Resistance builds, tension goes away;
- Sexual function is restored over time.
Before you start exercising to increase men's potency at home, a doctor's appointment will not be superfluous.
The set of exercises must be careful and cover all the muscles involved in this process.
To do this, you need to carefully consider the entire complex as a whole.
- Big muscles must be involved. This will keep your whole body in good shape.
- Several exercises should be selected to promote testosterone production.
- We must not forget the coccygeal part, this will alleviate stagnation processes in the pelvic region, improving blood circulation. As a result of such measures, blood flow to the genitals will also improve.
- As a result of stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. High-quality physical activity allows you to reduce your adrenaline level, relieving negative stress.
- The core of gymnastics to increase power in men is a set of exercises that train the small muscles of the small pelvis. They are the main responsible for the quality work of the reproductive system.
home gym
Exercises to increase potency in men can be performed not only by those who have obvious problems in bed, but also by those who do not already have those problems.
Exercise number 1
Get on all fours with your back straight. As you exhale, slowly lower your buttocks down to your feet, be sure to touch your heels with the serve. Do not clap your hands on your elbows, your palms are fixed. Then get up slowly, straighten your back well, don't bend over. There's no rush, it's important to stretch well, feeling all the muscles. Run 15 times.
This simple exercise to improve potency in men should not be underestimated as it will help lengthen the spine by removing existing clamps and pinching. Perfectly relieves lumbar tension, massages the prostate.
Exercise number 2
Stand up straight, feet shoulder-width apart, slightly bent at the knees, hands on hips. It's better that clothes don't impede movement. Ideally, take off your clothes or wear something loose. Abruptly push the pelvis forward and then also sharply backwards. The lower back and legs are clearly fixed and stay in place, only the pelvis works. Do it for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be done at least every day, it doesn't require special conditions. If you wish, you can do it at home, at work and even on public transport. Sit on a stool (sofa, chair, armchair) and make sure your knees are bent at right angles. Two fists should fit between your knees. Hands are relaxed, lie on your knees, back is straight, not tense. The gaze is directed straight ahead. Firmly contract your gluteal muscle, hold it for a few minutes, and then relax. There must be pauses of at least 25 seconds. Repeat 10 times for 6 approaches.
This power-up exercise strengthens the muscles of the small pelvis, having a positive effect on the entire genitourinary system as a whole.
Exercise number 4
Lie on your back, bend your legs, bring your feet closer to your buttocks. Hands along the body. On exhalation, push the pelvis as high as possible, the shoulders and feet remain on the floor. The last ones are pressed firmly into the ground. The lower back should not "hang", it needs to be fixed, all the load goes to the hips and abdomen. Repeat 10-15 times.
After a few days, male potency exercise can be complicated by lifting the pelvis not up but rocking it from side to side, or using weights, for example, kilogram dumbbells, placing them in the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.
Exercise number 5
Stand up straight, feet shoulder-width apart. Slowly squat down, pulling your butt back, as if there's a chair you're trying to sit on. Extend your arms forward and lean forward with your body to maintain balance. Knees should not be bent less than 90 degrees; during squats, they should not project beyond the level of the socks. Exhale as you squat, as you inhale - come back to the starting position. Run 10 times.
In this exercise, the load is placed on the muscles of the back of the thigh. If your frontal muscles start to hurt while running, you're not working properly. You cannot squat deeply, this is an unnecessary load on the knee joint. You can increase the load by adding side kicks while lifting.
This exercise to improve potency helps to establish blood circulation in the pelvic area, improves the condition of the joints. Also, this squat is great for tightening your glutes and thighs.
Exercise number 6
Sit on the floor, under your knees at 90 degrees. Inhale, bring your right shoulder abruptly forward and upward diagonally, while straightening the leg of the same name. With an exhalation, slowly return to the spot. Repeat the left turn. Alternately perform 10 times with each side.
Exercise number 7
Lie on your back, bend your legs at the knees and your hands at your sides. As you exhale, make a sudden effort to pull your knees out to the sides, as if the springs were pressing your knees from the sides. You can create this resistance with your hands. You don't need to try to pull your knees to the ground. It is important to monitor your breathing. It must be strong and regular. If you breathe incorrectly, there will be no charging effect, as there will be no oxygen saturation, consequently, and the blood circulation will be poor.
This power-up exercise helps open the hip joint while the muscles in the buttocks, inner thigh, and perineum work. Run 15 times.
Exercise number 8
Sit on the floor, for greater comfort, you can support yourself with your hands, placing them behind your back. Put your legs over your legs and rub the top on the bottom, after that you should change. The range of motion must be maximum. Do it at least 30 times in 5 approaches.
As a result of this exercise to increase power at home, the muscles in the inner thigh are strengthened, the blood flow to the muscles in the small pelvis is increased. An erection is restored.
Exercise number 9
This exercise is considered to be one of the best aids in restoring erection and genitourinary function in general. You need to sit on the floor and start walking, alternately moving your legs forward, you don't need to bend your knees, try not to pull your legs off the floor, your arms are bent at the elbows and work actively. You need to "walk" for 30 seconds, your back should be straight. Movement - active, with maximum forward movement. Otherwise, adequate muscle tension will not occur. Take a 5-6 approach with a short break.
Exercise number 10
This exercise requires some concentration. Lie on your back, place your right hand under your head and your left over your genitals. It's important to keep your palms warm by rubbing them together until they're warm. Contract the muscles in your legs and buttocks while lightly pressing and pulling down on your genitals. Do it at least 20 times in 5 reps.
This simple exercise to improve potency at home helps increase blood flow to the genitals, improving oxygen and blood supply.
Chinese exercises
Qigong is a special sports complex developed in China. There are several Chinese complexes that can be used to cure various ailments. There is qigong, the purpose of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles, helping to improve blood flow.
Chinese physical exercises to increase potency came to us from Ancient China, the Taoist monks developed this system. In practice, this gymnastics not only effectively solves the problems of restoring male sexual function, but also treats other diseases of the small pelvis.
Regular training in the Chinese method allows you to regain male strength. This complex is also recommended for those men who wish to have children. So not so long ago, in China, every boy who was going to get married had to do this qigong.
Qigong for restoring sexual function allows you to saturate the pelvic muscles with oxygen, helping to normalize the body's reproductive function.
The male hormonal background is stabilized, the functioning of the entire genitourinary system is normalized, and sperm quality improves.
qigong
To perform this complex, you will need a mat, a special yoga mat is best suited.
Exercise number 1
Lie on your stomach, legs straight, arms extended at your sides, palms facing down. Rest your palms on the floor as you inhale, slowly raise your upper body as high as possible, your back bending. The lower body is not working. When you reach the maximum point, tilt your head back and hold this position for a while. Then, exhaling gently, descend. Do lifts at least 10 times.
When performing this power exercise at home, you don't need to pull your thighs off the floor, your body bends in your lower back, and don't make any sudden movements. It is important to monitor breathing and the pace of performance, it is measured and even from start to finish.
Exercise number 2
Position - lying on your back, arms at your sides, left leg bent. Breathing out slowly, at the same time, raise your torso with your arms extended forward and your right leg straight. You must have a crease. The entire load rests on the left leg. The increase should be smooth, not abrupt.
When the right knee is level with the left knee, lock in this position for a few seconds and gently return to the starting point. Exhale slowly at the same time. Then switch legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.
In addition to actively supplying oxygen to the pelvic muscles, in this exercise to increase potency in men, lower pressure is trained, which also contributes to achieving the overall goal.
Exercise number 3
Lie on the floor, arms at your sides, legs crossed - right on top. Take a deep breath to absorb the air as you slowly push your body up. Only the left heel and the back of the head should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Gradually exhale and lower yourself to the floor. In no case do this abruptly and do not fall. Switch legs and do it all over again, but the right heel will provide support. Do this at least 10 times.
This lifting of the body tones not only the muscles of the pelvis and hips, but the entire body. The main thing while running is to monitor your breathing, it shouldn't be sudden with long pauses.
Exercise number 4
Lie on your back on the floor. Legs are straight, hands are at your sides. Slowly lift both legs until the socks touch the floor behind your head. At the same time, support your body with your hands, only the shoulder blades remain on the floor. Return to starting position. Don't fall on your back, get down and go up without a jolt. Repeat exercise to restore potency at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have back problems, osteochondrosis, or peptic ulcers, it shouldn't be done at all. If your natural flexibility doesn't allow you to reach your feet with your hands alone, you can use straps, rope, or a strap.
Lie down on your stomach. Hands at your sides, bend your legs at the knees, hold your ankles with your hands. The support should be on your stomach, with your back bent, make sure you don't fall to your side, keep your balance. Breathe deeply.
As you exhale, pull your legs as close to your head as possible, your back is bent as far as possible at this point, then relax and inhale again. Repeat this exercise to increase power 10 times.
Exercise number 6
Get on all fours, lower your head so you can see your feet. Breathing in slowly, pull the knee of your left leg up to your face. At the same time, the back remains immobile. Lock for a few seconds and return to original position. Pull your right knee up to your face, also fix the position, return to the starting point. Perform at least 10 times for each leg.
Exercise number 7
Lie down on the floor on your stomach. Stretch your arms diagonally and spread your legs. Your body should look like the intersection of two lines. One row is the left leg, the right arm, the second row is the right leg, the left arm. Taking a deep breath, lift your arms, head and legs and freeze in this position for a few seconds. Bring all your strength into your stomach. Exhale slowly and lower your body to the starting point. Repeat at least 10 times.
If you perform this set of men's potency exercises at least four times a week, in a month there will be a clear positive effect. Male strength and reproductive system activity will return. The main condition is to monitor the quality of performance. If you can't complete the set number of times from day one, you need to work hard to do more next time. Until the desired result is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles during exercise will not receive the necessary oxygen saturation and the long-awaited self-healing will not occur.
How to improve Kegel potency
Kegel exercises not only restore sexual function but also eliminate the prostate and hemorrhoids. This workout also has a positive effect on your erection. The great advantage of this gym is that it can be performed not only at home, but also at work and even on public transport and while driving. It doesn't require any special time, it can be done almost on the go.
The essence of gymnastics is the training of a single muscle - the PC. To find it, you need to stop the stream during urination, at which time the same PC muscle is tense. The exercise is simple, tightening and relaxing the PC muscle. When squeezing, hold the muscle for as long as possible, not less than 5 to 10 seconds, and then relax for the same amount of time.
Despite all the apparent simplicity, you need to start training a few times. So, for the first time, five is enough. Gradually, from day to day, the number of times can be increased. This exercise can be easily combined with any other complex gymnastics to improve power in men.
In three weeks, this exercise to improve erectile function will bring noticeable results.