A good potency is a sign of male strength, which has a direct effect on self-esteem and thus on the quality of intimate life. Chronic stress, neuroses, lack of sleep and rest lead to intimate problems, decreased sexual performance, which depresses the man on a psychological level. Potency exercises at home are an easy and quick way to increase potency and improve erection quality. Are you considering when to exercise and which exercises are most effective for male potency?
Who is suitable for exercises that increase potency?
Of course, exercises for erection are necessary for all men, regardless of age and lifestyle. Its implementation is not only the treatment, but also the prevention of impotence. Specialized training complexes focus on strengthening the perineum muscles, which will allow you to overcome erectile dysfunction.
Physical activity indications:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decreased sex drive;
- Early ejaculation;
- Low stamina during sexual intercourse.
Often the problems described are caused by circulatory disorders, congestion in the pelvis. In the presence of these factors, physically. Activity will be of great help in increasing male strength. If the reason is stress and nervous tension, training also helps because it promotes the production of a hormone - serotonin - a substance that combats stress and its consequences.
If the cause of the decrease in erectile function is medication, then exercises to increase potency have little effect. In this case, you need to contact your doctor, who will adjust drug treatment - replace the drug with a side effect with a similar drug that does not affect sexual performance.
Contraindications
Exercises to improve potency at home have practically no contraindications. It is recommended to refrain from physical activity against the background of the exacerbation of infections of the genitourinary system with respiratory diseases and colds, which are accompanied by fever, fever and general malaise.
The contraindications include the inflammatory process in the pelvic area, since increased blood flow during exercise can provoke the spread of inflammation or worsen the state of health. Physical activity is also not recommended for oncological processes of any location.
Cardiovascular disease is a relative contraindication. In this case, it would be advisable to consult a specialist, as a disproportionate load can lead to complications. It is necessary to take into account factors such as the man's age, comorbidities.
Overweight men put a lot of strain on the heart, blood vessels and joints. If you start exercising abruptly, it will lead to a deterioration in well-being. In the case of obesity, each load must be dosed. If symptoms such as headache, nausea, dizziness occur, the exercise is stopped immediately.
Complex of general strengthening exercises
Exercises to improve potency consist of two parts. These are general strengthening exercises and direct training of the PC muscle (pubic coccyx muscle). General strengthening exercises are aimed at normalizing blood flow, compensating for stagnation, increasing muscle tone and endurance.
The pubic muscle is responsible for potency and sexual health. When she is strong and exercised, there are no problems with the prostate, urination. Otherwise, a man has a whole host of intimate problems - premature ejaculation, poor erection, low potency and libido.
To start exercising your PC muscle, you need to find that muscle first. The easiest way to feel it is when urinating: you need to put two fingers between the testicles and anus and stop urinating for 2-3 seconds by tensing the same muscle. It can be clearly felt under the fingers. As an alternative to the search - "shake" the erect penis slightly: At this moment the muscle tension can be clearly felt.
Erectile function exercises, especially PC muscle training, have the following properties:
- The essence of the training is the alternating relaxation and tension of the PC muscle.
- You can exercise the pubic and coccyx muscles while sitting, standing, and lying down.
- To improve the effectiveness of the lesson, it is necessary to strain the muscle with a full exhalation and hold your breath.
- The load increase takes place gradually.
- During the session, it is recommended to inhale through your nose and exhale through your 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 adhere to a drinking regimen - at least two liters of clean liquid should be consumed per day. There is no need to drink during class, as the load on the cardiovascular system increases.
Squats
Squats are effective exercises for increasing potency in men. Such a profession has been known since physical education in school. The man is standing upright, his legs shoulder width apart. The socks of the feet should be turned a little outwards - this way you can relieve the knee joints.
The exercise involves contracting the muscles of the perineum and buttocks, trying to shift your weight backwards - as if a man were to sit down in a chair. They stay in the lower position for 3-5 seconds, after which they slowly return to their starting 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 through the pelvis
Rotating the pelvis helps get rid of impotence. This is a simple exercise that all members of the stronger sex can do. It helps normalize blood circulation, compensate for congestion in the pelvis, which increases potency. Starting position: stand straight, feet shoulder width apart, hands at the waist. Then you need to turn the pelvis: in each direction 40-50 times.
Running or walking in place
Not everyone has the opportunity to jog in the park area. Alternatively, exercise is recommended - running or walking in place. The legs should be raised as high as possible so that the knees touch the stomach. During exercise, the hands also perform active movements.
It is enough to "run" 8-10 minutes a day. In order not to get bored, you can turn on an interesting video or music. With normal neighbors, running on the spot can be replaced by jumping rope.
Improved arch or bridge
To increase potency, an exercise called the enhanced arch is included in the complex of strengthening workouts. The man lies down on the floor, bends his knees, arms are placed along the body. Then you need to slowly break away from the surface and raise your hips - put your heels and palms on the floor. When lifting, the gluteal muscles are squeezed as hard as possible. Lock in this position for 30 seconds, return to the starting position.
With each workout, the time to keep the hips on weight increases by 10 seconds, gradually reaching two minutes. A training consists of 5-8 approaches. More is possible, provided you are comfortable.
The exercises described help increase testosterone production, relieve uncontrolled ejaculation, improve sensations during sexual intercourse and improve the properties of semen. Regular exercise is a good prevention against 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. If the situation improves, you can switch to 2-3 workouts per week.