The most effective exercises for potency

There are few men who would not worry about preserving their masculinity for many years. The sexual instinct is one of the most powerful instincts that boosts self-esteem. However, he is very vulnerable.

Potency-enhancing exercises should be considered as a way to prevent and correct mild temporary psychogenic disorders. Erectile dysfunction in men can be caused by:

• poor nutrition;
• adverse environment;
• chronic stress;
• sedentary lifestyle, smoking;
• drinking alcohol and even seemingly harmless beer.

Regardless of age, sexual failure can happen to any man.

The causes of erectile dysfunction are hormonal disorders, infections of the genital tract leading to prostatitis, in men over fifty - prostate adenoma leading to prostatectomy, in older people - vascular problems, atherosclerosis. Serious causes require serious treatment.

What are the benefits of exercise?

Men, after the first episodes of erectile dysfunction, rush to the pharmacy to buy a drug that radically eliminates the problem. It is easier to take a pill than to exercise systematically. The effect of the tablet or spray occurs immediately.

The disadvantage is that all drugs have many contraindications and side effects that negatively affect health. This is also a blow to the budget - they are all expensive.

Among men who care about maintaining potency at a good level, there are supporters of taking natural vitamin and mineral complexes. This is really great, but there are pitfalls here too:

• You should buy nutritional supplements only from well-known manufacturers in special departments of stores or pharmacies;
• You can't order nutritional supplements over the internet or over the phone, no matter how super-duper it's advertised. When you buy powder from the dried penis of a donkey, prepared in unsanitary conditions, and not at all for a nominal sum, you risk finding yourself in the place of this animal, deprived of its genitalia.

Through this negative prism, look at the benefits of a set of physical exercises to maintain and increase male sexual activity:

• costs are minimal, as you can train both in the gym and at home;
• systematic performance of men's exercises will lead to improved erection and strengthening of the body as a whole;
• physical activity offsets the consequences of sedentary work;
• There are no age restrictions, you can always choose physical complexes for both young and old men.

Effect on potency

Improvement of blood circulation in the small pelvis

• Impulsed by the unbridled libido, the cavernous bodies of the penis fill with blood.
• The ischiocavernous muscles contract, blocking the outflow of blood from the veins.

This condition is an erection. Exercises increase blood flow and microcirculation in the pelvic area, which is why normal filling of the cavernous bodies, lengthening and thickening of the penis is achieved.

Why can blood flow decrease under normal conditions? There are many reasons and the most common are:

• alcohol and smoking and, therefore, vasospasm;
• sedentary work;
• passion for fast foods that negatively affect the vascular wall;
• there are picnics in nature - beer, vodka, pork kebab;
• cars - remember: "Our people do not take a taxi to the bakery! "Now they travel everywhere and always.

No one is calling for a complete abandonment of the benefits of civilization and other small joys of life. Physical exercise will help minimize the damage by normalizing blood circulation.

Strengthening the pubococcygeus muscle

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of love and a vivid orgasm. This muscle connects the lower end of the coccyx and the inner area of the pubic symphysis.

It plays an important role during orgasm by providing rhythmic contractions.

A well-trained pubococcygeus muscle:

• eliminates congestion in the pelvis, which means it prevents stagnant prostatitis;
• improves testicular function and hormone levels;
• will increase potency;
• improving the quality of orgasm;
• will prevent premature ejaculation.

How to do the complex correctly

The good thing about muscle training exercises is that some of them can be done anytime, anywhere - at work, at home, in transport.

The main complex includes only 2 exercises

Name	How it is performed
Stop the flow	During the act of urination, you need to stop it 2-3 times by straining the pubococcygeus muscle. This can be done every time you visit the toilet.
Muscle strain	Up to 3 series of 10 compressions are made.

Additional complex

It is aimed at increasing potency in men

1. Hold the tension, replace it with relaxation. It is important that the time of these two actions is the same: 3 seconds of tension, 3 seconds of relaxation.
2. Speed stresses. Rapid alternation of contractions and relaxations up to 20 times. 3 approaches.
3. Weight lifting. Hang the towel over the erect penis and try to lift it with a bouncing motion. The load can be increased by wetting the cloth.

Recommendations for implementation:

• the strength of the tension is more important than the amount of tension;
• the muscle contracts separately from other muscle groups;
• connection of the respiratory rhythm with the work of the muscle - tension (inhalation), relaxation (exhalation) or vice versa;
• training mode;
• regularity - at least 2 times a day.

The condition for the other techniques is the choice of adequate physical activity: after training you should feel toned, buzzing, not weakness and fatigue. In the next lesson, it is recommended to increase the load by no more than 10% of the previous one.

The best exercises for recovery and increasing potency

There are both individual exercises to improve potency and special complexes that are assigned to fitness instructors. The technique can be learned step by step in video tutorials.

Let's start with individual exercises that can increase potency at home in men.

Above your feet

1. Active walking in place with high raised knees.
2. You can even help with your hands, pressing your knees to your stomach.
3. The load is increased gradually from 30 to 50 knee lifts.

Voltage

Effectively increases libido.

1. Stand straight, arms by the body, body relaxed, look ahead.
2. Inhale from the bottom of the abdomen, hold your breath and while inhaling, squeeze the muscles of the anus for 3-4 seconds, then relax as much as possible, accompanying this with exhalation.
3. After breathing is restored, repeat 5-6 times.

Keep the ball

1. By tensing the muscles of the lower limbs, you should hold a medium-sized ball between your knees.
2. Perform while lying on your back, legs bent at the knees and hips.

Pelvic rotation

1. The circular movements of the pelvis in Jedi yoga are called the "winner's dance".
2. Rotating the pelvis in different planes leads to an increase in potency and can contribute to different friction during intercourse, which will certainly surprise and delight your woman.

Walking on the buttocks

This potency exercise addresses both Jedi yoga and traditional healing methods at the same time.

1. Sit on the floor, legs stretched forward, hands too, you can put them on your belt.
2. Go forward, contracting the muscles of the buttocks and legs, walk 2 meters, go back in the same way.

A bicycle

Erectile function can be improved, thanks to the increased blood flow in the pelvic area, through the well-known exercise Bicycle.

1. You choose the rhythm yourself.
2. Be aware of your breath as you rotate your legs.
3. Cycling strengthens the abdominal muscles, it is an effective method of treating impaired peristalsis and a tendency to constipation.

frog

1. Emphasis in a lying position on straight or slightly bent arms.
2. Alternatively, pull your knees toward your stomach.
3. 10 times in 3 approaches accelerates the blood in the groin, pelvis and lower limbs. The frog is included in martial arts warm-up exercises.

scissors

1. Lie on your back with your arms by your side or clasped behind your head.
2. Raise outstretched legs, spread them as far as possible and cross them.
3. The movements of the legs imitate the work of scissors. Exercise strengthens the abdomen, removes excess fat from the abdomen and restores hormone levels.

Squats

It has long been known that the most attractive place for women in the male figure is the buttocks. An inflated elastic butt is a good sign that the erectile function of its owner will be at its best.

Including squats in your morning gymnastics will have a positive effect on male potency. Chinese scientists believe that if you squat regularly, gradually increase the number of squats, combine them with massage of active points and abdominal breathing, you can get rid of 100 diseases and live up to 100 years. The effectiveness is explained by the restoration of the flow of vital energy Chi.

A proper squat is performed like this.

• Feet shoulder width apart, toes slightly to the side.
• While exhaling, we squat until the fifth point is lowered as much as possible 15-20 times.

Hold the stone

1. The stone is imaginary and it is necessary to hold it by contracting the gluteal muscles in a standing position with bent knees.
2. This is useful for increasing potency and strengthening the muscles of the anus. At the same time, a gentle prostate massage is performed.

Exercises on all fours

You can relieve accumulated fatigue and tension by:

1. From a four-legged position, knees and palms on the mat, feet extended back, as you exhale, slowly lower your buttocks back and down, sitting on your legs.
2. Extend your arms forward, stretching your torso behind them.

Butterfly

Only physically trained men can immediately achieve the maximum amplitude of leg extension in the hip joints.

1. Sitting on the floor, spread your legs, bent at the hip and knee joints, bending forward as you exhale.
2. You can hold your feet with your hands.

Yoga

The ancient Indian teaching, which combines the adoption of special postures - asanas with relaxation of the spirit, has long been of great interest to those who seek to maintain their health. After taking a few lessons with the guru, you can continue the practice at home. They have a positive effect on the blood circulation of the small pelvis, open the chakras, the energy of which prevents the development of impotence.

1. The most common potency asanas performed at home are the lotus and birch poses.
2. The first is performed while sitting on the floor, with a straight back and crossed, legs pressed against the hips.
3. Hands on knees.
4. When performing the second, you need to stand on the shoulder blades, keeping your legs raised straight.
5. Mentally concentrate on the area of the 1st and 2nd chakras.

Qigong

China also contributed to solving the problem by developing the Qigong system for potency. Originating in Tibetan monasteries, qigong quickly gained popularity.

Observations establish the fact that the loss of male strength shortens the years of a man's life, and children born to fathers who practice this gymnastics are healthier and stronger. Therefore, expectant fathers were advised to exercise intensively before conception.

Exercise "Deer"

Performed in "rider's stance". Feet shoulder-width apart, bent. Hands at chest level, slightly bent.

• Tighten the tense muscles of the pelvic floor, inhale through the nose (inhale - 15 s, the tongue touches the palate);
• grasp your thumb tightly with your fingers;
• tense your muscles and do not breathe for 10 seconds;
• relax, exhale through the mouth (exhale for 5 seconds, tongue to lower teeth).

Qigong helps to remove blocks and restore the flow of vital energy Chi along the energy meridians in the human body by performing special exercises. The result will be increased potency, increased libido, improved sperm quality, prevention of congestive prostatitis and prostate adenoma.

Complexes for improving erection and potency

The scattered exercises can be combined as desired, creating your own training system. An alternative is the author's complexes for improving men's health.

Exercises for prostatitis by Dr. Popov

The technique is specific and closer to treatment methods in traditional medicine.

1. One of the exercises involves sitting not on a chair, but on a freshly cut hardwood stump and repeatedly standing up from it.
2. Another is to place a warm, freshly laid chicken egg under the perineal area. Too unconventional, but maybe there's something to it.

Complex for improving potency by Norbekov

Dr. Norbekov is known for the fact that the technique he developed treats more than one specific disease. The balance between external destructive influences and the body's protective forces is restored. His lessons mobilize the body for self-healing and self-regulation.

The complex combines physical exercises, meditation, acupressure and other massages, breathing exercises. The technique is patented and used in Russia, Germany, Israel and the USA. You can learn the technique at Norbekov centers or on your own using books and video tutorials.

Alexin Complex

Yuri Aleksin, using his own example, proved the effectiveness of the described physical exercises for strengthening and increasing potency. Its complex includes exercises such as:

• above the legs;
• voltage;
• running in place without lifting toes;
• lifting the pelvis;
• tension of the pubococcygeus muscle;
• hold the stone;
• walking on the buttocks.

Arnold Kegel gymnastics

For almost 100 years, Kegel exercises have been used all over the world. Strengthening the pelvic floor muscles helps to:

• restoration of masculinity;
• avoid early ejaculation;
• get rid of urinary incontinence.

These exercises are especially effective for good potency in men with diabetes, obesity and prostate surgery. The complex includes work with the love muscle, tension of the anus, gluteal and pelvic muscles. There are Kegel exercises for women suffering from urinary incontinence.

Dr. Bubnovsky's technique

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. There are 4 exercises in his complex:

• raising the legs while lying on the stomach;
• lifting the pelvis;
• pelvic rotation;
• wall push-ups.

Morning exercises

In any usual complex of morning exercises, you can safely include something that benefits male strength. The main thing is to get a charge of vitality, good mood and tone from the work done. Without overloading the body, you can add dumbbell weights to your morning exercises.

1. It is very good for potency to start the day with a hula-hoop;
2. If you are uncomfortable using a "women's" device, take an expander: one end of the expander in your hand, hook the second to your leg, pull - arm up, leg down; while sitting, hold a butterfly-type expander between your knees. Raise your kneesin and out.

Trainings are held 2 times a day. If the evening complex is performed in the gym, include the barbell in it. A beautiful figure with excellent potency is a useful plus.

Contraindications

For many men, due to age or illness, physical activity is contraindicated. No need to overload your body, try a cardio workout.

Conclusions and reviews

Without waiting for signs of weakening potency, choose a few exercises or a complex that you like. Systematic exercises will bring benefits and give the joy of quality sex to the woman you love.

Numerous reviews speak of the benefits of the classes. The topic is delicate, not for general viewing, but men share their problems and successes in the forums: