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Exercises to improve power.

Physical activity is useful not only to increase muscle tone and increase its mass, but also contributes to the healing of the whole organism. However, few of the men know how exercises to improve potency work, if not a complex for intimate muscles, and why they are important even for libido.Experts, on the other hand, consider a special daily exercise as an important moment in the fight against the loss of male power.Why is it necessary, does it replace medications and how is it done?

What are the benefits of exercise to increase power?

Doctors believe that starting daily exercises that stimulate potency is necessary not only for older men who experience a natural decrease in sexual function. Such actions are recommended even for people under 30 years old - this will not only improve erection and increase libido, but also be an excellent prevention of impotence in the future. Some key positive points of the home method to increase erection with gymnastics:

  • Exercise improves blood circulation in the pelvis, saving a man from blood stasis, the risk of which is especially high in the presence of sedentary work or a sedentary lifestyle.
  • From regular training, the body comes into tone, which has a positive effect on a man's ability to enjoy prolonged sexual intercourse.
  • Exercise to increase potency is reflected in the level of testosterone, the main male hormone. It grows, and after that there is an improvement in erectile function.
  • Special sets of exercises compiled by doctors help to strengthen the muscles of the perineum, learn to control their work, which also has a good effect on erection and prevents premature ejaculation.

Execution Method

The impact on power does not imply an instant acquisition of an ideal shape,therefore, performing this type of exercise should not be accompanied by pain or other manifestations of discomfort. This is especially true for men with diseases of the genitourinary system. According to the implementation methodology, experts give several tips:

  • Increase the number of repetitions smoothly: at the initial stage, take 3-5, then increase to 15-20.
  • Avoid sudden movements during the session.
  • The duration of the training is set individually, but it cannot be less than 10 minutes.
  • Complexes of exercises to improve power can be alternated so as not to get tired of monotony, but you need to work out all the muscles in one day.

Training regularity

Exercises to improve power are not power loads, they are not exhausting. For this reason, its implementation is suitable even for completely inexperienced and elderly men on an ongoing basis. Experts insist on regular training, preferably in the morning, and this should become a habit: they do not spend a week or a month on classes, they become the same norm as morning exercises.The first days pass them once a day, and after a month you can practice them in the morning and at night.The first results of such attempts to strengthen potency will be in a month.

Morning exercises aimed at restoring sexual functions in a man.

morning exercise

To improve men's health, experts recommend dividing all exercises that help increase power into 2 groups: the first is the warm-up elements that are performed in the morning. The other consists of more complex exercises aimed at restoring sexual functions. In the morning, do the following every day:

  • Lying on your back, raise your right leg so that your outstretched toe is facing the ceiling. Write circles with your foot in a clockwise direction for 15 seconds and vice versa for the same amount. Repeat 5 times for each leg.
  • Contract the muscles of the stomach and perineum in an upright position. Maintaining this feeling, walk for a minute, raising your knees to hip level.
  • Lying on your back, stand on the bridge. Lift your legs off the ground one at a time for exactly one minute, without losing your balance.

What exercises increase power?

All physical activities that are shown in cases of erectile dysfunction require a mandatory acceleration of blood circulation in the pelvic organs.Some experts advise, in addition to the home complex, to improve power, add loads to the muscles of the back (mainly in the lower back) and the abdominal region.Useful for male libido and erection are:

  • squats;
  • lunges;
  • exercises that simulate cycling;
  • stretching of the groin muscles.

squats

Improving erection always requires accelerating blood circulation in the lower abdomen, sosquats are the main exercises for male potency, if you don't consider the Kegel complex. Combining squats with pelvic thrusts helps make them more effective through engaging the muscles of the perineum.. The algorithm is this:

  1. Feet slightly wider than shoulder width, toes pointed forward.
  2. Slowly bend your knees, lowering yourself to their level.
  3. With an exhalation, rock the pelvis forward, with an inhalation - back. Repeat 5 times, go up.

pelvic rotation

Experts recommend starting power exercises at home with a simple warm-up of your pelvic and deep abdominal muscles.Simple hip rotations stimulate blood circulation, help stretch ligaments, and strengthen core muscles. that men often forget to train. Spreading your legs shoulder-width apart, you need to rotate your pelvis, first clockwise for a minute, then counterclockwise. Try to keep your upper body still and loosen your knees. The duration of the exercise is 5 minutes.

Dominated on all fours

It is difficult to return full power without exercising the muscles of the lower abdomen. To do this, doctors suggest trying a gymnastic exercise, which has a good effect on blood circulation in the spinal cord and deep abdominal muscles, and helps in the production of sex hormones. It takes 2-3 minutes to complete the steps below. The principle of operation is simple:

  1. Take emphasis on the knees and palms - the latter are below the shoulders, and the emphasis of the legs should be below the pelvis.
  2. Tighten your stomach, keep your spine in a straight position.
  3. Inhaling, bring your knee to your chest without losing your balance.
  4. As you exhale, return to the starting position, perform similar actions on the second leg.
Performing an exercise to improve the health of men with erectile dysfunction

leans to the floor

Inclines do not have a direct effect on blood circulation in the pelvis, however, they help improve conductivity in the spinal cord, help maintain normal power, and warm up the back muscles. They start practicing inclines with 20 repetitions at a slow pace, carefully watching the spine, and every 3 days they add 5 repetitions. You need to hit 50 reps without rest. This physical exercise can be included in the exercise block in the morning. The algorithm is simple:

  1. Spread your legs so there are 2 foot lengths between them.
  2. Put your hands on your waist, or open them and keep them parallel to the floor (this will increase the load on your back).
  3. Keeping your spine straight (it's especially important not to arch your back), make quick downward bends as low as possible.

Raising the legs behind the head, lying on the back

With constant tension of the muscles of the lower back in the male body, the conduction of the spinal cord is disturbed, the innervation of the pelvic organs is observed, and relaxation and stretching are required to restore the correct state. A simple exercise to improve potency has a positive effect in this matter:

  1. Lie on your back, with your arms alongside your body.
  2. Start by lifting both legs at the same time, trying to straighten them behind your head.
  3. Feeling a stretch in your lower back, lie down for 30 seconds in this "fold" position. Repeat 3 times.

plie squats

Classical choreography is not only useful for women: men who want to have a normal sex life must also master some elements of the basic block. The main one is plie - squats, during which the muscles of the anus and the entire pelvic floor, abdominal region and spine are tightened. It is done slowly, breathing is even. The initial stage is 4 repetitions, the final one is 20. The technique of the exercise to improve power is as follows:

  1. Spread your legs shoulder-width apart, turn your feet as far from your hips as possible.
  2. Slowly, to the count of 8, lower back down, creating thighs parallel to the floor. Knees out, back straight, stomach tight.
  3. Under the same account go back.
Plie squats will help to effectively increase a man's power.

Butterfly

An excellent strength exercise to improve power can be found in stretching complexes. It is performed after warming up, since such actions can damage cold ligaments. The duration of the exercise is 2 minutes. Repeat intermittently 3 times. Working algorithm:

  1. Sit on the buttocks, combine the feet. Bent knees directed to the sides.
  2. Pull your heels towards your crotch.
  3. Exhale, press your hands on your knees, trying to lower them to the floor. Wait 30 seconds.
  4. As you inhale, try to bring your knees together, avoiding the pressure of your hands.

A set of exercises at home for men.

Most of the above options for physical activity help a man to improve the whole body, relieve tension, but do not affect the intimate muscles that play an important role in strengthening the erection. Herespecialized exercises are needed to improve potency, affecting the perineal area and especially exercising the muscles of the anus well.

Exercises to pump up the PC muscle

A good effect on erectile function is exerted by loads for a stretched muscle from the sacrum to the pubic bone. It is called the PC muscle and it is underdeveloped in most men, which is the cause of weak erections, especially in those over 40 years of age.It will help strengthen the daily performance of simple exercises:

  • Sitting in a chair, relax your upper body muscles, but keep your back straight. Bow your head, close your eyes. Squeeze just your PC muscle as you inhale. Relax as you exhale. Repeat 10 times.
  • A complication of the previous exercise: in the same position, you need to tense and relax the PC muscle simultaneously with a series of rapid inhalations and exhalations, without stopping for a minute.
  • Lie on your back, with your legs slightly apart, raise your pelvis. Begin to tense your glutes and PC muscle without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.

Naked exercises

If a man suffers from diseases of the genitourinary system, he suffers from a sudden weakening of the erection during intercourse and for this reason he cannot enjoy regular sex,doctors advise combining drug methods for increasing potency with special gymnastics. It is based on strengthening the intimate muscles and is actively used to treat the prostate gland, bladder disorders, etc.A small effective complex that performs an active massage on the genitourinary system:

  • Squat down with your legs shoulder-width apart, level with your knees and hips bent. Try to lift your testicles and penis while tensing your buttocks and pressing. Take 10 even breaths and exhalations and relax. Repeat 5 times.
  • Open your legs more than your hips. Put your hands on your soft knees, move your body forward. While exhaling, release the air from the abdomen, squeeze the press. Try to lift the muscles of the anus inside (do not touch the buttocks). Relax after 10 seconds. Repeat 8 times.
The man experienced a sudden weakening of the erection during intercourse.

Yoga classes

The mind-body system is no less effective than more complex exercises when it comes to improving power.In yoga, swastikasana requires attention - it helps to restore potency due to blood filling of the abdominal cavity and small pelvis, improving the balance of the nervous system.It is of particular importance for patients suffering from prostate adenoma. Execution principle:

  1. Sitting on the mat, bend your left leg toward you, opening your thigh and resting your heel against your crotch closer to your right thigh.
  2. Do the same with the other leg. The left heel should be under the right.
  3. Stretch your back, lower the backs of your hands to your knees, thumbs and middle fingers are connected.

In this asana, people suffering from a decrease in potency should stay for 2-3 minutes, trying to relax the upper part of the body and breathe evenly. It is important not to feel uncomfortable. A similar rule applies to sarvangasana. Tones the pelvic floor muscles, has a beneficial effect on blood flow. It is done like this:

  1. From a supine position, lift your pelvis up, then lift your legs off the floor.
  2. Stretch out, keeping the emphasis only on your shoulder blades and elbows.
  3. Make sure your elbows are under your back, you can support your lower back with your palms. The legs do not open.
  4. Hold the rack for 10 seconds to 3 minutes.