Physical activity is not only useful to increase muscle tone and increase their mass - it helps the whole body to recover. However, most men know how exercise works to increase potential, if it is not complex for intimate muscles and why it is important even for libido.Experts consider special daily training to be important in the fight against male impotence.Why is it needed, does it replace medications and how is it done?
What are the benefits of exercise to increase potential
Doctors believe that starting a daily exercise that stimulates the potential is not only necessary for older men who are experiencing a natural decline in sexual function. Such actions are recommended even for people under the age of 30: it will not only improve erection and increase libido, but also will be an excellent prevention of impotence in the future. Here are some key pointers in moving your erection to gymnastics:
- Exercise improves blood circulation in the pelvis, saves a person from blood stasis, the risk of which is high, especially when sedentary work or sedentary lifestyle.
- Regular exercise improves body tone, which has a positive effect on a man's enjoyment of sex for a long time.
- Exercise to increase potential is reflected in the level of testosterone - the main male hormone. She grows up and then there is an improvement in erectile function.
- Special sets of exercises designed by doctors help to strengthen the perineum muscles, learn to control their work, which has a positive effect on erection and prevents premature ejaculation.
Execution method
The effect on potency does not imply the immediate acquisition of an ideal form, therefore, this type of exercise should not be accompanied by pain or other discomfort.This is especially true for men with diseases of the genitourinary system. According to the implementation methodology, experts offer some advice:
- Increase the number of repetitions evenly: take 3-5 at the initial stage, then increase to 15-20.
- Avoid sudden movements during the session.
- The duration of the training is determined individually, but not less than 10 minutes.
- Training complexes can be changed to increase the potential to not get tired of monotony, but you need to work all the muscles in one day.
Regularity of training
Exercise to increase potency is not a power load, it is inexhaustible. For this reason, their implementation is suitable even for men and the elderly who are not fully educated on a regular basis. Experts insist on regular exercise, 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 you spend them once a day, and a month later you can train them in the morning and evening.The first results of such attempts to strengthen the potential will be in a month.
morning exercises
To improve men's health, experts recommend dividing all exercises that help increase potential into two groups: the first is the warm-up elements performed in the morning. The other consists of more complex exercises aimed at restoring sexual function. Do the following every morning:
- Lying on your back, lift your right foot so that the outstretched toe is facing the ceiling. Write counterclockwise circles with your feet for 15 seconds and vice versa. Repeat 5 times for each leg.
- Squeeze the stomach and perineal muscles in an upright position. Keeping this feeling, take a minute walk, raise your knees to hip level.
- Lie on your back and stand on the bridge. Take your feet off the ground one minute at a time without losing your balance.
Which exercises increase potential
All physical activities performed in cases of erectile dysfunction require mandatory acceleration of blood circulation in the pelvic organs.Some experts recommend that in addition to the home complex, improve capacity, add load to the back muscles (mainly the lower back) and the abdominal area.Useful for male libido and erection:
- squat;
- lungs;
- exercises that simulate cycling;
- stretching of the groin muscles.
Squat
Improving an erection always requires speeding up the blood circulation in the lower abdomen, thereforeIf you do not take into account the Kegel complex, squats are the main exercises for male potential. Combining squat movements with pelvic movements helps to make the perineum muscles more effective by engaging them.. The algorithm is as follows:
- Feet slightly wider than shoulder width, toes forward.
- Slowly bend your knees and lower them to the level.
- With exhalation, turn the pelvis forward, with one breath - back. Repeat 5 times, get up.
Pelvic rotation
Experts recommend starting strength training at home with a simple warm-up of the pelvic muscles and deep abdominal muscles.Simple hip rotations stimulate blood circulation, help lengthen ligaments, and strengthen core muscles.men often forget to train. Spread your legs shoulder-width apart and turn your pelvis clockwise for a minute, then counterclockwise. Try to keep your upper body still and your knees soft. The training time is 5 minutes.
Boots on all fours
It is difficult to return to full potential without working the lower abdominal muscles. To do this, doctors suggest trying gymnastic exercises that have a positive effect on blood circulation in the spinal cord and deep abdominal muscles and help produce sex hormones. It takes 2-3 minutes to complete the following steps. The principle of operation is simple:
- Pay attention to the knees and palms: the latter should be under the shoulders, and the emphasis on the feet under the pelvis.
- Squeeze your stomach, keep your spine straight.
- As you breathe in, pull your knee to your chest without losing balance.
- When you breathe in, return to the starting position, do similar movements on the second leg.
Bending to the floor
Tendencies do not directly affect blood circulation in the pelvis, but they do help improve permeability in the spinal cord, maintain normal potential, and warm the back muscles. At a slow pace, they begin to train the tendencies with 20 repetitions, look carefully at the spine, and add 5 reps every 3 days. You need to reach 50 repetitions continuously. This exercise can be included in the morning workout block. The algorithm is simple:
- Spread your legs so that there are 2 lengths of your legs between them.
- Put your hands on your back or open them and keep them parallel to the ground (this will increase the load on the back).
- Holding a straight spine (it is especially important not to bend the spine), make low bends as low as possible.
Lift your legs behind your head, lie on your back
In the male body, the constant tension of the lumbar muscles impairs the permeability of the spinal cord, the innervation of the pelvic organs is observed, and relaxation and stretching are required to restore the correct position. A simple exercise to increase potential has a positive effect on this issue:
- Lie on your back, arms across your body.
- Start by lifting both legs at the same time, try to straighten them behind your head.
- Lying in this "fold" position for 30 seconds, feeling a stretch in the lower back. Repeat 3 times.
Plie squat
Classical choreography is not only useful for women - men who want to lead a normal sex life must also master a few elements of the main block. The main plates are: squats, during which the muscles of the anus and the entire pelvic floor, abdomen and spine are tense. It is performed slowly, the breath is equal. The initial stage is 4 repetitions, the last 20 repetitions. Here are some exercises to increase your potential:
- Spread your legs shoulder-width apart, keeping your feet as far away from your hips as possible.
- Slowly lower yourself, counting to 8, creating a thigh parallel to the floor. Knee out, back straight, stomach tense.
- Go back under the same account.
Butterfly
Excellent strength training for potential strengthening can be found in stretching complexes. This is done after warming up, as cold gardens can be damaged by such actions. The training time is 2 minutes. Repeat 3 times at intervals. Working algorithm:
- Sit on your chest, legs together. The bent knees are directed to the sides.
- Pull your heels towards your buttocks.
- Breathe in, put your hands on your knees, try to bring them to the ground. Wait 30 seconds.
- As you breathe in, try to bring your knees together to prevent 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, which play a major role in strengthening the erection. Here it isSpecial exercises are needed to improve the potential that affects the perineum and especially the muscles of the anus that work well.
Exercises to pump the PC muscle
A good effect on erectile function is carried out by loads for a muscle extending from the sacrum to the pubic bone. It is called PC muscle and does not develop in most men, especially in those over 40, which is the cause of a weak erection.This will help to enhance the daily performance of simple exercises:
- Sitting in a chair, relax your upper body muscles, but keep your back straight. Bend your head, close your eyes. Squeeze only the PC muscle while breathing. Relax while breathing. Repeat 10 times.
- A challenge of the previous exercise: in the same situation, you have to tense and relax the PC muscle at the same time with a series of rapid inhalations and exhalations without stopping for a minute.
- Lie on your back, legs slightly apart, lift your pelvis. Start straining your hip and PC muscles without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.
Exercises performed in the naked state
If a man suffers from diseases of the genitourinary system, suffers from a sudden weakening of the erection during sexual intercourse and therefore can not enjoy regular sex,Doctors recommend combining medications with specific gymnastics to increase potential. It is based on strengthening the intimate muscles and treats diseases of the prostate gland, bladder, etc. is actively used in treatment.A small effective complex that actively massages the genitourinary system:
- Squat with your feet, straightening the line of bent knees and hips, separating the width of the shoulders from each other. When straining your breasts and press, try to lift your testicles and penis. 10 Take equal breaths and inhale and relax. Repeat 5 times.
- Spread your legs wider than your hips. Put your hands on your soft knees and bring your body forward. When you breathe in, release air from the abdominal cavity, squeeze the press. Try to pull the muscles of the anus from the inside (do not touch the hips). Relax after 10 seconds. Repeat 8 times.
Yoga classes
When it comes to building capacity, the body and mind system is no less effective than more complex exercises.Yoga requires attention to the swastika - helps to restore the potential due to the filling of the abdominal cavity and small pelvis with blood, improves the balance of the nervous system.It is especially important for patients suffering from prostate adenoma. Execution principles:
- Sitting on the floor, bend your left leg towards you, open your thigh and rest your heel on the thigh near the right thigh.
- Do the same for the other foot. The left heel should be under the right.
- Extend your back, lower the back of your hands to your knees, and your thumbs and middle fingers are joined.
In this asana, people suffering from potency should stay for 2-3 minutes, try to relax the upper body and breathe evenly. It is important not to feel anxious. The same rule applies to sarvanqasana. Tones the pelvic floor muscles, has a beneficial effect on blood flow. This is done as follows:
- Lift the pelvis from the lying position, then pull the legs off the ground.
- Stretch, emphasizing only the shoulder blades and elbows.
- Make sure your elbows are under your back so you can support your back with your palms. The legs do not spread.
- Hold the shelf for 10 seconds to 3 minutes.