What physical exercises are effective for increasing potency?

Potency-enhancing exercises are used for daily training of the muscles and soft tissues responsible for a fast and stable erection. Home potency exercises are recommended for men of any age to maintain good blood circulation in the genitals and prolong their excellent function. Training can be done without leaving home, or you can sit in the yard in the fresh air if the man lives in the private sector. Enriching the body with oxygen only enhances the therapeutic effect. Consider all kinds of physical activity that is reserved exclusively for the male half of the population.

There are a large number of potency-enhancing exercises that are widely used by men who want to eliminate erectile problems on their own, or do preventive training. Consider the most effective exercises to increase potency, the implementation of which improves erectile function and, with it, the quality of intimate life.

Penis pumping and Kegel muscle

We do this exercise in the morning. Most healthy men experience involuntary sexual arousal upon awakening from sleep. The penis is in an elevated state and fills with blood even more from the slightest touch or erotic fantasies. Don't waste your time. It is necessary to start the gymnastics of the penis, which consists of the following physical activities:

• focus all your attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the most important thing is to stretch the muscles of the perineum to increase excitement);
• after each lifting of the penis, it is necessary to relax so that the organ is not overstretched, and then repeat the whole thing;
• 15 repetitions should be performed every morning.

In order to increase potency, it is recommended to keep a training diary and record the results of the exercise. After a week of such exercises, the erection improves by at least 20% compared to the previous state.

Increased tone of the Kegel muscle

This is not about the construction of the male urinary system, but about the fact that this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. It is a type of gymnastics to increase potency, which consists of the following physical activity on one of the exclusively male muscles of the urogenital system:

• With two fingers, touch the area of the perineum, which is located between the scrotum and the anus;
• press the surface of the skin so that the pulse in the vessels can be felt with the bundles of fingers (it is not necessary to squeeze the perineal area strongly, and the sensations should be extremely comfortable);
• reflex movements should compress the anus so that the Kegel muscle located above the intimate zone is simultaneously tensed;
• each muscle contraction is performed with effort and held in spasm for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the first stage, this potency-enhancing exercise is best performed in 2-3 series. The man must be in a horizontal position so that the full load falls exclusively on the pelvic floor and the muscle responsible for the quality of the erection.

Rotation of the pool

For men, it is the simplest power exercise, the basic principle of which is to actively move the hips around its axis. This technique of physical activity increases blood circulation in the tissues of the genital organs, gives energy and develops male strength. The following operation algorithm must be followed:

• take a standing position and straighten your back;
• legs are shoulder-width apart, hands are fixed on the belt;
• the circular movement of the pelvis is performed in a clockwise direction and then in the opposite direction.

40-50 such movements should be performed in each direction. The number of approaches is not limited and the man regulates it independently. The point is not to overwork. This potency-enhancing exercise is especially useful for representatives of the male half of the population, whose activities are related to a sedentary lifestyle (drivers, office workers).

aerial bicycle

A complex exercise for male impotence, the implementation of which will not only preserve the health of the genitals, but also improve the outflow of venous blood from the lower limbs. In order to increase the erection, the filling is done as follows:

• a horizontal position should be taken so that the shoulder blades touch a hard surface (it is best to use the floor or a perfectly flat bed without soft mattresses);
• the hands are attached to the hip joints;
• the legs and the entire pelvis rise, and the fulcrum shifts towards the thoracic spine;
• the lower limbs perform movements imitating cycling, but only in this case the legs cut through the air.

The training should last at least 5 minutes. A trained man can do this exercise to improve potency for a longer period of time. During the execution of these movements, the prostate gland becomes stronger, and the muscles responsible for the stability of the penis develop good endurance during sexual excitement.

Walking on the butt

One of the best potency exercises, the effect of which can be felt immediately. This result is achieved due to a sharp rush of additional blood volume to the organs located in the pelvic area. The technique for performing physical activities is as follows:

• you should sit on the floor, straighten your legs, and your back should be as straight 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, every effort is made to compress the muscles of the back of the leg);
• these movements are performed until the appearance of complete physical impotence and severe fatigue of the muscles of the buttocks.

With this exercise, you can perfectly increase potency thanks to the good blood supply of the testicles, prostate and corpora cavernosa of the penis. In order to achieve the maximum therapeutic effect, you need to spend at least 10-15 minutes a day on such simple gymnastics and increase the duration of the training over time.

Wide squat

For men, strength exercises related to squatting are the most popular, as they are really useful for maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following technique:

• stand on a hard and even surface, straighten your back;
• put your hands on your hips and put your feet 80 cm apart;
• after assuming the starting position, the man performs a deep squat with his legs wide;
• each repetition should be done as slowly as possible, so that a pleasant fatigue is felt in every muscle, from the gluteal part of the limb to the foot itself.

The recommended number of repetitions is 10-15. Men with trained muscle fibers will learn this type of training more easily, and beginners will need 5-7 days to get used to physical activity. You can increase or decrease the number of approaches and repetitions based on your own health, strength and energy.

Raising the legs above the head

It is an effective exercise, the development of which requires only desire, a relatively good physical shape and a focus in the form of a wall. The man lies on his back and performs the following actions:

• the legs are thrown back and then carried behind the head (the exercise is somewhat reminiscent of a birch tree, but only the lower limbs are not kept straight, but move forward behind the head);
• in order to avoid injury and stretching of the neck muscles, the exercise should be performed near the wall, so that you can always ensure a stable emphasis with your legs;
• it should be in this position for at least 10 minutes.

The point of this at-home potency-enhancing exercise is to get the venous blood flowing out of the pelvic area. With regular exercise, the tissues of the prostate are rejuvenated, and the stagnation of the sexual secretion produced by this organ is excluded.

ship

Impotence exercises should include not only stress on the pelvic floor area and the muscles of the intimate zone, but also strengthen the spine, since the nerve endings that coordinate the work of the centers are located in the periphery of the processes. the brain and genitals. 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 best to sit on the floor);
• we take a sharp breath and arch the back while raising arms and legs (at such a moment the shape of the human body resembles a boat);
• you need to stay in the bending state for at least 2-4 seconds, then relax your back and repeat the tension of the muscles again.

This exercise belongs to the category of increasing erection by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It will be especially useful for men who have spinal disorders or have suffered a traumatic brain injury.

Elevating the pool

It is an excellent practice for men who want to improve the quality of their intimate life and always want to be at their peak during moments of intimacy with their sexual partner. The technique of performing gymnastics consists of the following algorithm of operations:

• you should lie on your back and stretch your arms along the length of your body;
• rest your heels on the floor and gently raise your pelvis;
• the legs and thoracic spine remain on the floor and only the pelvis and lumbar spine move.

What gives this type of physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvis, prevent secretion stagnation in the tissues of the prostate gland. All these factors together have a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before sex.

Brainstorming

Potency-enhancing exercises can include not only physical activity, but can also be combined with the training of certain centers of the brain responsible for erectile function. To increase the effectiveness of men using this type of exercise, you should follow the algorithm below:

• lie down on the bed and try to relax as much as possible (you can turn on romantic music);
• give free rein to erotic fantasies, a man should represent the women he has dreamed of for so long;
• her fingers slowly caress the penis.

With the help of such a simple method, you can successfully train potency in men by stimulating the nervous activity of the brain. At the moment of real intimacy with a partner, a man experiences strong sexual excitement immediately after similar touching of the genitals.

Jump squat

These are effective exercises for men at home, which are actively used in cross-fit. They train the endurance of the muscles of the pelvic floor, strengthen the tendons of the perineum, thereby improving erection. The principle of performing this type of physical activity is as follows:

• you need to stand on a flat surface, straighten your back and put your legs slightly wider than your shoulders;
• the man squats as deep as possible, then quickly and jerkily straightens his knees and tries 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 after a week of gymnastics.

The first therapeutic effect appears after 7 days from the day of starting physical activity. It strengthens the muscles in the prostate gland and improves blood supply to the penis. Erections occur much faster and last longer during intercourse.

Sports programs for potency

How to increase male strength with the help of certain sports? What exercises do you need to master in order to always be at your best in bed with the woman you love? In addition to the individual gymnastics training described above, there are certain sports that enhance potency the best. They can be used to prevent sexual impotence and immediately after noticing the first symptoms of erectile dysfunction.

Every man who wants to prolong his intimate life and preserve the youthfulness of the tissues of the genital organs should master at least one of the following sports:

• swimming (at the moment the body comes into contact with water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are trained, they perform a natural prostate massage);
• cycling (while pedaling, the muscle fibers in the inguinal part of the lower limbs and abdomen are affected, which guarantees excellent blood supply to all organs of the male urinary system);
• squatting with a light weight (it is advisable to use a dumbbell or dumbbells, the total weight of which does not exceed 25-30 kg, and make sure to wear a safety belt that supports the lumbar spine);
• sprint (sprinting is no less useful, but running 100-200 meters with jerks in full equipment and returning intracellular energy has a beneficial effect on the muscles of the pelvic floor, strengthens the prostate, and increases endurance during sexual intercourse).

Remember that moderate sports load not only increases potency, heals the male genital organs, prevents premature aging of their tissues, but also stimulates the production of more active testosterone by the glands of the endocrine system. The high concentration of this sex hormone always ensures a toned appearance, muscle tone in all parts of the body, stone erection and excellent libido.