What exercises best increase potency?

A man faces many tasks throughout his life. In addition to the classic ones - raising sons, building houses and planting trees - there is another important task. They don't write him on the list, they don't talk about him at school. But every man understands: this task is one of the most important in his life. Sexy for sure! Keep the potential healthy and strong.

How to prevent negative effects on male sexual function is known. Live a healthy lifestyle, avoid stressful situations, have sex regularly. One of the main keys to success in maintaining potential is constant movement. Not frantically running around the room, but regular physical activity. Moreover, both on the body as a whole, and separately on the pubococcygeus muscle, which is responsible for potency.

What is this individual training? We will tell you in the article.

How important is physical activity for men's health?

An active lifestyle is important not only for potency. When we move a lot, the blood is saturated with oxygen, preventing stagnation. Muscles also work for us when we tense them. Strong muscles on a man are always a beautiful sight and an indicator of a healthy body.

When we move a little, the weight increases and the potential decreases. Limited movement can cause inflammation in the pelvic organs. This happens due to venous blood stagnation in the groin area. And the less blood flows there, the weaker the erection.

No need to go to the gym every day, "suicide" and lift weights. This can only be done if you enjoy the process. Only for potential - no. But using regular exercise will benefit the body.

If we talk about the gym as one type of activity for a man, then it has some significant advantages. Among them:

• Optimal load.Usually the whole body is trained in the gym. The load is distributed evenly - on the back, chest, arms, legs. Depends on the exercise. By coming to the gym, you will not only increase your testosterone level, and, thus, sexual desire, but also improve the health of your body.
• Rest your head.During training, we focus on technique, number of approaches and rest time. We don't have time to think about problems at work or at home. Head unloaded! Isn't this a great bonus in our turbulent and restless times?
• Blood circulation improves.Every exercise increases blood flow. This indirectly affects the duration of intercourse and erection.
• Strengthens the pelvic floor muscles.One way or another, not only the muscles we train, but also the adjacent ones, become tense. For example, when you deadlift, you also feel tension in your groin. Strengthened pelvic floor muscles are needed for stronger orgasms and more frequent and longer sex.

We will tell you in one paragraph what exercises will specifically help strengthen confidence in bed, and thus potency. But first, about contraindications.

Contraindications

Important! You must feel your body and listen to it. However, you should also listen to some of the doctor's testimony.

Intimate gymnastics may be contraindicated for men in the following cases:

1. oncology;
2. cardiac arrhythmia;
3. acute prostatitis;
4. heart failure and others.

In a good way, your doctor should give recommendations about gymnastics - you should do it or not, what exercises to do for impotence.

The most effective exercise to increase potency

Now we will look at exercises that affect the intimate area locally. That is, they increase the blood supply especially in the groin area, improve the function of the penis and prolong the duration of sexual intercourse.

Exercise that affects blood flow

1. Cardio load.This is what stimulates blood circulation. After running, swimming or tennis, your body will thank you. Heart and what is below the belt will be rewarded with good work in the future.

2. You know"Victory of the Eight Jedi"? No? Now we will show you. In Jedi yoga it's called winning. In fact, it is a regular figure eight, which is depicted by the hips. After you are tired of boring movements in endless circles, you can start on your own - turn your hips in different directions. Wherever you want! The effect will be the same: blood will spread through the pelvic organs. With this exercise you will improve not only your potential, but also your movement skills in bed.
3. tilted.Another useful exercise since kindergarten. Place your feet slightly wider than shoulder-width apart. Then you bend your body, trying to reach the floor with your hands. Stretching plays an important role in this exercise. Therefore, you should not get excited right away. At first, 10-20 inclinations, 3-4 approaches, will be enough. After a comfortable time, about a week, you should increase the number of bends to train your muscles more effectively. Increase the number of inclines until it reaches 50. The exercise involves the back muscles, which increases the permeability of the spinal cord. And this, in turn, increases erection and ejaculation.

Loads that produce testosterone

1. Squatting.In general, weight training, which is usually done in a gym with a full set of dumbbells, barbells or other equipment, is very useful for increasing testosterone levels. For example, squatting. Let's take the simple version - squatting at home. Here's how to do it: place your feet shoulder-width apart, or even a little wider. Keep your socks slightly away from you. Without lifting your feet off the floor, start sitting as low as possible. While doing this exercise, your back should be tense. At the very bottom, before rising, pause for a few seconds. And then get up slowly. Repeat the exercise 20 more times. Make sure your back contracts the entire time you do squats. In this way you will work better with the muscles that affect potency. When you get used to the exercise, you should increase the time at the very bottom - from a few to 10-15 seconds.

2. Morning swaying.Healthy men have a stiff penis in the morning. If it lies down, this indicates a serious violation. So your penis is erect. You need to start "pumping" it, that is, lifting it without hands - by the effort of the penis itself. At the beginning of the training, do 5-10 jerks. Then - gradually increase the load. When you reach the mastery of 40-50 lifts, you can load the penis lightly, creating additional weight. For example, put on your swimming trunks. When your swimming trunks seem too light, you can switch to a towel. This exercise charges not only your penis with testosterone, but also you with strength and energy throughout the day.
3. Frog.Starting position – emphasis on straight or slightly bent arms. It looks like a push-up. The legs are straightened, we put them on the toes. Pull your knees to your chest alternately - first, then the other. Do 3 such approaches 10 times. Exercises performed with both legs are considered a full circle. It's used as a warm-up during martial arts classes - it gets the blood pumping and starts the muscles working. You can speed up the exercise gradually.

Exercise for normal prostate function

1. Exercise the prostate and the "muscle of love".Excellent exercise for home use. In other cases, you may not be able to finish it - either you don't rest as much as you should, or you don't finish it. So, you need to place your finger in the area between the anus and the beginning of the growth of the testicles. Then tighten this area. Hold for 2-3 seconds without reducing the compression force. Then rest. Repeat 10 times. For advanced exercise users, hold the area under tension for 10 seconds. The rest is as planned.
2. Butterflies.Tibetan monks are wise people. They practice a practice, which then becomes an exercise to increase potential. You need to sit in the "lotus position". However, do not cross your legs, but connect your legs to each other. Helping with your hands, try to move your legs pressed as close as possible to the groin area. At the same time, keep your back straight and look straight. We try to press our elbows on our knees so that they touch the floor. It's okay if it doesn't work the first time. The pressure on the knee should be held for a few seconds, slowly stretching the inner thigh muscles. After a few seconds, release the pressure, rest, and then repeat.
3. Rotisserie.Exercise – for the groin muscles. It gets the blood flowing in the area and adds energy to your pants. All you have to do is lie on your back. Lift your legs one at a time and make circular movements. His legs are straight. Make circular turns with maximum amplitude, but take your time. Do 3 sets on each leg.

Gymnastics to increase male potential

1. Walking on the back.Popular exercises for both girls and boys. And this is not in vain. In this way the muscles we need are trained - in the groin area. All you have to do is sit on your back and stretch your legs out in front of you. Do not spread your legs. Task: walk a few meters forward and back, as if walking with your back - rearranging them like legs. With each movement, try to take longer strides.

2. Wide step.It is recommended to do this exercise in the morning, after a light warm-up. Because in itself it requires at least some flexibility and a warm body. After warming up, you need to stand up straight. It is better to take dumbbells - 3, 5, 10 kg. The weight depends on your training. Lower your arms with dumbbells along your body. Take a wide step forward, bending your knees at a 90-degree angle. The arms are still in a free position along the body, but do not dangle. We stop for a few seconds and return to the starting position. Repeat 12 times on each leg.
3. Just like a birch tree.All you need is a bed that leans against the wall. You need to lie down so that your head is half a meter from the wall. Then lift the leg straight and closed up. Begin to smoothly lower it towards your head. Try touching the wall with your toes. Hold for 10 seconds. If you experience discomfort, smoothly return to your normal position. The main thing in this exercise is to keep your breath. You don't have to do it quickly, just a few repetitions per day is enough.

Today there are thousands of methods to increase potency at home. It is not necessary to use supplements or take drugs, you just need to exercise for a few months and you will see the results. Gymnastics is a slower route than pills that act immediately. However, not only your penis, but also your whole body will thank you for such training.