Good potency is a sign of male strength, which directly affects self-esteem, therefore, the quality of intimate life. Chronic stress, neurosis, lack of sleep and rest lead to intimate problems, reduced sexual performance, which depresses the man at the psychological level. Power exercises at home are a quick and easy way to increase power and improve the quality of an erection. Determine when physical activity is needed and which exercises are most effective for men's potency?
Who is indicated for exercises that increase power?
<1_img_centerxx>Of course, exercises for an erection are necessary for all men, regardless of their age and lifestyle. Their implementation is not only treatment, but also prevention of impotence. Specialized training complexes focus on strengthening the muscles of the perineum, which allows you to overcome erectile dysfunction.
Indications for physical activity:
- Dyserection;
- Pathology of the genitourinary system;
- Decreased libido;
- Premature ejaculation;
- Low endurance during sex.
The problems described are often caused by impaired blood circulation, congestion in the pelvis. In the presence of these factors, physical. activity will be of significant help, will increase male strength. When the reason lies in stress and nervous tension, training also helps, as it promotes the production of a hormone - serotonin - a substance that fights stress and its consequences.
When the reason for the decrease in erectile function is medication, the exercises to increase potency have little effect. In this case, you should contact your doctor who will adjust the drug treatment - replace the drug with a side effect with a similar drug that does not adversely affect sexual performance.
Contraindications
Exercises for improving potency at home have virtually no contraindications. It is recommended to refrain from any physical activity against the background of exacerbation of infections of the genitourinary system, with respiratory tract and colds, which are accompanied by fever, fever, general malaise.
Contraindications include the inflammatory process in the pelvic region, since increased blood circulation during exercise can provoke the spread of inflammation, respectively, worsen the state of health. In addition, physical activity is not recommended for oncological processes of any localization.
Cardiovascular disease is a relative contraindication. In this case, it would be advisable to consult a specialist doctor, since a disproportionate load can lead to complications. It is necessary to take into account such factors as the age of the man, concomitant diseases.
In obese men, there is a heavy load on the heart, blood vessels, joints. If you start exercising suddenly, it leads to a deterioration in well-being. In the presence of obesity, it is necessary to dose any load. If symptoms such as headache, nausea, dizziness appear, the exercise is immediately stopped.
General strengthening exercise complex
The exercises for improving power consist of two parts. These are general strengthening exercises and direct training of the PC muscle (pubic-coccygeal 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, then there is no problem with the prostate, the process of urination. Otherwise, a man experiences a whole range of intimate issues - premature ejaculation, weak erection, low potency, and sex drive.
To start training your PC muscle, you must first find that muscle. The easiest way to feel it is during urination: you have to place two fingers between the testicles and the anus and stop urination for 2-3 seconds by the tension of this same muscle. It will be clearly felt under the fingers. As an alternative to research - lightly "shake" the erect penis: at this time, muscle tension is clearly felt.
Exercises for erectile function, especially PC muscle training, have the following characteristics:
- The essence of training is the alternating relaxation and tension of the PC muscle.
- You can train the pubic-coccygeal muscle while sitting, standing, lying down.
- To improve the effectiveness of the lesson, it is necessary to tighten the muscle on a full exhale, holding your breath.
- The increase in load takes place gradually.
- During the session, it is recommended to inhale through the nose and to exhale through the mouth.
- All workouts are done 120 minutes after a meal. It is forbidden to practice on an empty stomach.
During the training process, it is recommended to observe an alcohol consumption regime - at least two liters of clean fluid should be drunk per day. During the lesson, you do not need to drink, since the load on the cardiovascular system increases.
Squats
Squats are effective exercises for increasing power in men. Such an occupation is known from physical education classes at school. The man stands straight with his legs shoulder-width apart. The socks of the feet should be turned slightly outward - this allows you to reduce the load on the knee joints.
While performing the exercise, you need to strain the muscles of the perineum and buttocks, trying to shift your weight back - as if a man wants to sit in a chair. In the low position, they linger for 3-5 seconds, after which they slowly return to their original position. Start with 10 sets and one workout per day. After a week, you can increase the number of approaches up to 30-50 times.
Rotation by the pelvis
Rotating the pelvis helps get rid of impotence. It is a simple exercise that all members of the stronger sex can do. It helps normalize blood circulation, alleviates congestion in the pelvis, which increases potency. Starting position: Stand up straight, feet shoulder-width apart, hands at the waist. Then you need to rotate the pelvis: in each direction 40-50 times.
Running or walking in place
Not everyone has the opportunity to jog in the park. Alternatively, exercise is suggested - running or walking in place. The legs should be raised as high as possible so that the knees touch the abdomen. During training, the hands also perform active movements.
Just "run" for 8-10 minutes a day. In order not to get bored, you can turn on an interesting video or music. With normal neighbors, running in place can be replaced by skipping rope.
Improved arch or bridge
To increase power, an exercise called enhanced arch is included in the Strength Training Complex. The man lies on the ground, bends his knees, the arms are placed at the sides of the body. Then you need to slowly step away from the surface and lift your hips - put your heels and palms on the floor. When lifting, the gluteal muscles are compressed as much as possible. In this position, block for 30 seconds, return to the starting position.
With each workout, the time for keeping the hips on the weight is increased by 10 seconds, gradually reaching two minutes. A workout involves 5 to 8 approaches. More is possible, provided you feel good.
The described set of exercises helps increase testosterone production, relieves uncontrolled ejaculation, improves sensations during intercourse and improves semen characteristics. Regular exercise is a good prevention of stagnation and circulatory disorders, infections of the genitourinary system and prostate cancer. To get the necessary effect, you need to do at least two months every day. When the situation improves, you can upgrade to 2-3 workouts per week.