Physical exercises to increase potency are used for daily training of the muscles and soft tissues responsible for a fast and stable erection. Power exercises at home are indicated for men of any age in order to maintain good blood circulation in the genitals and prolong their excellent functionality. Training can be done without leaving the house, or you can sit on the patio in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only enhance the therapeutic effect. Consider all kinds of physical activity, intended exclusively for the male half of the population.
There is a large number of physical exercises for potency, which are widely used by men who want to eliminate erection problems by themselves, or use training for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function, and with it the quality of intimate life.
Penis pump and Kegel muscle
This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and at the slightest touch or erotic fantasies it fills even more with blood. Do not waste your time. It is necessary to start performing gymnastics for the penis, which consists of the following physical actions:
- focus 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 main thing is to tighten the muscles of the perineum to increase the state of arousal);
- after each lifting of the penis, it is necessary to relax so that there is no overstrain of the organ, and then repeat everything again;
- 15 repetitions are performed each morning.
Keeping a training diary and recording exercise results is recommended to increase power. After a week of such gymnastics, the erection improves by at least 20% of the state in which it was previously.
Increased tone of the Kegel muscle
It is not about the structure of the male genitourinary system, but rather 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, which consists in the following physical activity on one of the exclusively male muscles of the genitourinary system:
- With two fingers, feel the area of the perineum, located between the scrotum and the anus;
- make pressure on the surface of the skin so that the pulse in the blood vessels is felt with the finger bundles (it is not necessary to strongly squeeze the perineal area, and the sensations should be extremely comfortable);
- reflex movements must compress the anus so that there is a simultaneous tension of the Kegel muscle located in the upper part of the intimate zone;
- each muscle contraction is performed with effort and is held in a spasmodic state for 2-3 seconds.
The optimal number of repetitions is 20 to 25 times. In the early stages, this exercise to increase power is best done in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and the muscle responsible for the quality of the erection.
pelvic rotation
The simplest exercise for power in men, the principle of which is to actively move the hips around their axis. This technique of physical activity improves blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to adhere to the following algorithm of actions:
- stand up and straighten your back;
- legs are shoulder-width apart, hands are fixed on the belt;
- Circular movements of the pelvis are made in a clockwise direction, and then in the opposite direction.
For each direction, 40-50 such movements should be performed. The number of accesses is not limited and is regulated by man independently. The main thing is not to overwork. This exercise to strengthen potency is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).
air bike
A complex exercise for impotence in men, the implementation of which will not only preserve the health of the genital area, but also improve the outflow of venous blood from the lower extremities. The charge to increase the erection is as follows:
- it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is best to use the floor or a perfectly flat bed without soft mattresses);
- hands are fixed on the hip joints;
- the legs and the entire pelvis are raised and the fulcrum is shifted towards the thoracic spine;
- the lower limbs perform movements that mimic cycling, but only in this case the legs cut the air.
The training should last at least 5 minutes. A trained man can perform this exercise to improve power for a longer period of time. At the time of the implementation of these movements, the prostate gland is strengthened, good resistance of the muscles responsible for the stability of the penis at the time of sexual arousal develops.
walk on buttocks
One of the best exercises for power, the effect of which is felt instantly. This result is achieved due to a strong surge of additional blood volume to the organs located in the pelvic area. The technique to perform these physical activities is as follows:
- you need to sit on the floor, stretch your legs, your back is also kept as even as possible;
- each lower limb is raised in turn, and the forward movement of the body is carried out by moving the buttocks (in fact, all efforts are made to compress the muscles of the back of the leg);
- these movements are performed until complete physical impotence and the appearance of severe fatigue in the muscles of the buttocks.
With this exercise, you can perfectly increase potency due to good blood supply to the testicles, prostate and cavernous bodies of the penis. For maximum therapeutic effect, you need to spend at least 10-15 minutes daily on this type of simple gymnastics, and over time increase the duration of training.
wide squat
Power exercises related to squats for men are the most popular as they are really helpful in maintaining a good erection. In this case, it is recommended to train the muscles of the intimate area using the following technique:
- stand on a hard, level surface, straighten your back;
- put your hands on your hips and place your legs at a distance of 80 cm from each other;
- Having taken the starting position, the man performs a deep squat with his legs wide apart;
- each repetition is done as slowly as possible so that a pleasant fatigue is felt in each muscle located from the gluteal part of the limb to the foot itself.
The recommended number of repetitions is 10 to 15 times. Men with trained muscle fibers will find it easier to master this type of training, and beginners will need 5-7 days to get used to physical activity. Depending on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raise legs over head
An effective exercise, for the development of which you need only a desire, a relatively good physical shape and an emphasis on the form of a wall. The man lies on his back and performs the following actions:
- the legs are lifted back, and then brought behind the head (gymnastics is somewhat reminiscent of a birch, but only the lower limbs do not stand straight, but move forward behind the back of the head);
- to avoid injury and stretching of the neck muscles, he should perform the exercise close to the wall so that he can always provide a stable emphasis with his feet;
- he must be in this position for at least 10 minutes.
The essence of this exercise to increase power at home is that there is an outflow of venous blood from the pelvic area. With regular exercise, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of sexual secretion, which is produced by this organ, is excluded.
boat
Exercises for impotence should include not only loading the pelvic floor area and the muscles of the intimate zone, but also strengthening the spine, because it is on the circumference of its processes that the nerve endings that coordinate the work are located. of the centers. of the brain and genital organs. The boat refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:
- the man lies on his stomach (the surface must be firm and perfectly flat, so it is better to sit on the floor);
- take a deep breath and arch your back while raising your arms and legs (at this time the shape of the human body resembles a boat);
- in a state of deviation, he must stay for at least 2-4 seconds, and then relax his back and repeat the tension of his muscles again.
This exercise belongs to the category of increasing erection by improving the conduction of neural impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially helpful for men who have spinal disease or have suffered a traumatic brain injury.
lifting the pelvis
An excellent exercise for men who want to improve the quality of their intimate life and always be up to the task in moments of intimacy with their sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:
- it is necessary to lie on your back and stretch your arms along the body;
- put your heels on the floor and gently raise your pelvis;
- the feet and thoracic spine remain on the ground surface, and only the pelvis and lumbar segment of the spine are in motion.
What does this type of physical activity provide? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate gland. In combination, all these factors give a positive effect in the form of a stable erection, which occurs in the first few seconds of foreplay before intercourse.
Great idea
Exercises to improve potency can include not only physical activity, but also be associated with the training of individual brain centers responsible for erectile function. To increase potency in men using this type of exercise, you need to act according to the following algorithm:
- lie in bed and try to relax as much as possible (you can put on romantic music);
- to give free rein to erotic fantasies, a man must represent the women he has been dreaming of for so long;
- his fingers are slowly stroking his penis.
With the help of such a simple method, you can successfully train men for power by stimulating the neural activity of the brain. At the time of actual intimacy with a partner, a man will experience strong sexual arousal immediately after similar touching of the genitals.
jump squats
These are effective exercises for men at home, which are actively used in crossfit. They train the resistance of the pelvic floor muscles, strengthen the tendons of the perineum and improve erection. The principle of performing physical activity of this type is as follows:
- you need to stand on a flat surface, straighten your back and place your legs a little wider than your shoulders;
- the man squats as deep as possible and then straightens his knees quickly and in one jerk, trying 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 occurs already after 7 days from the day of the start of physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.
Sports programs for power.
How to increase male strength with the help of certain sports? What exercises will he need to master to always be on top in bed with his beloved woman? In addition to the individual gymnastic training described above, there are certain sports that are best for power building. They can be used as prevention of sexual impotence and immediately after the first symptoms of erectile dysfunction are detected.
Every man who wants to prolong his intimate life and preserve the youth of the tissues of the genital organs must master at least one of the following sports:
- swimming (at the time of contact of the body with water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed);
- cycling (during pedaling, the lower extremities and muscle fibers located in the inguinal part of the abdomen are involved, which ensures excellent blood supply to all organs of the male genitourinary system);
- squatting with light weights (it is advisable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a seat belt that supports the lumbar spine);
- sprinting (sprinting is no less useful, but running jerks for 100-200 meters in full gear and the return of intracellular energy has a more beneficial effect on the pelvic floor muscles, strengthens the prostate, increases the resistance during intercourse).
Remember that moderate sports loads not only increase potency, heal the male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. A high concentration of this sexual hormone provides a man with an always toned appearance, muscle tone in all parts of the body, a rock-solid erection and an excellent libido.