Physical exercises to increase potency are used with the aim of daily training of the muscles and soft tissues responsible for a quick and stable erection. Vigorous home exercises are indicated for men of all ages in order to maintain good blood circulation in the genitals and prolong their excellent function. It is possible to practice without leaving the house, or you can sit in the yard in the fresh air if the man lives in the private area. Adding oxygen to the body will only improve the effectiveness of the treatment. Consider all kinds of physical activity, exclusive to the male half of the population.
There are a large number of exercises to increase potency, which are widely used by men who want to get rid of erection problems on their own, or they use training for preventive purposes. Considering the most effective exercises to increase potency, their implementation will improve erectile function, and with it the quality of intimate life.
Penis pump and Kegel muscle
This exercise is done in the morning. While awake from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and from the slightest touch or erotic fantasies it becomes even more filled with blood. Don't waste your time. It is necessary to start performing exercises for the penis, including the following exercises:
- focus all your attention on the work of the penis and try to raise it further (maybe using thoughts of an aphrodisiac but mainly perineal muscle tension to increase arousal);
- after each lifting of the penis, it is necessary to relax so that the organ does not work too hard, and then repeat it again and again;
- 15 repetitions are performed every morning.
It is advisable to keep a training diary and record the results of your workouts to increase efficiency. After a week of such exercise, the erection is improved by at least 20% compared to the previous state.
Increases the tone of the Kegel muscles
This is not about the structure of the male genitourinary system, but rather this exercise is named after a famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of strength exercise that involves the following physical activity on one of the male-specific muscles of the genitourinary system:
- Use two fingers to touch the perineum area, located between the scrotum and anus;
- do pressure on the surface of the skin to feel the pulse in the blood vessels with bundles of fingers (it is not necessary to squeeze the perineum strongly, it is extremely pleasant);
- reflex movements should squeeze the anus so that at the same time there is a tension of the Kegel muscles located in the upper part of the septum;
- each muscle contraction is performed with effort and is held in contraction for 2-3 seconds.
The optimal number of repetitions is 20-25 times. At the initial stage, this exercise to increase the effect is best done in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and muscles responsible for the quality of an erection.
Rotate the pelvis
The simplest exercise for strength in men, the principle of which is to actively move the hip around its axis. This physical activity technique enhances blood circulation in the tissues of the genital organs, replenishes energy and develops male strength. It is necessary to adhere to the following algorithm of actions:
- keep an upright posture;
- feet shoulder width apart, hands fixed to the waist;
- circular movements of the pelvis are carried out in a clockwise direction, and then in the opposite direction.
For each direction, 40-50 such movements should be performed. The number of approaches is not limited and is regulated by man independently. The main thing is not to overwork. This capacity building exercise is especially useful for representatives of the male half of the population, whose activity patterns are associated with a sedentary lifestyle (drivers, office workers).
air bike
A complex exercise for impotence in men, the performance of which not only protects the health of the genitals, but also improves venous blood circulation from the lower extremities to the outside. Charge to increase erection as follows:
- It should be horizontal so that the shoulder blades are touching a hard surface (preferably using a completely flat floor or bed, without soft cushions);
- two hands fix the hip joint;
- the legs and entire pelvis rise, and the fulcrum shifts to the thoracic spine;
- the lower limbs perform movements that mimic cycling, but only in this case the legs cut through the air.
The session should last at least 5 minutes. A trained man can perform this exercise to improve potency over a longer period of time. At the time of performing these movements, the prostate gland is strengthened, with good endurance of the muscles responsible for the stability of the penis at the time of sexual development.
Walking on butt
One of the best exercises for potency, its effects are felt immediately. This result is achieved due to the rush of additional blood to the organs located in the pelvic region. Techniques for performing these physical activities are as follows:
- you need to sit on the floor, straighten your legs, keep your back as even as possible;
- Each lower limb is raised in turn, while performing a forward movement of the body by moving the buttocks (in fact, all efforts are made to compress the muscles of the back of the leg);
- These movements are performed until complete impotence and severe fatigue in the muscles of the buttocks appear.
With this exercise, you can completely increase the effect due to good blood supply to the testicles, prostate and cavernous bodies of the penis. For maximum therapeutic effect, you should spend at least 10-15 minutes a day on such simple exercises, and over time, increase the time of exercise.
Wide squat
Strength exercises involving squats for men are the most popular, as they are really helpful for maintaining a good erection. In this case, you should exercise the muscles of the private area using the following technique:
- stand on a hard and even surface, with a straight back;
- put your hands on your hips and place your feet 80 cm apart;
- After entering the starting position, the man performs a deep squat with his legs spread wide;
- Each repetition is performed as slowly as possible so that a pleasant fatigue is felt in each muscle located from the buttocks of the limb to the foot.
The recommended number of repetitions is 10-15 times. It is easier for men with trained muscle fibers to master this type of exercise, and beginners will need 5-7 days to get used to the physical activity. Based on your own health, strength, and energy, you can increase or decrease the number of approaches and repetitions.
Raise your legs over your head
An effective exercise, for the development you just want, a relatively good body shape and a highlight in the form of a wall. The man lies on his back and performs the following actions:
- the legs are lifted up, then behind the head (the gymnastics is somewhat reminiscent of a birch tree, except that the lower limbs are not kept straight, but are brought back to the back of the head);
- To avoid injury and strain on your neck muscles, you should do the exercise close to the wall so that you can always give yourself a stable center of gravity with your feet;
- must stay in this position for at least 10 minutes.
The essence of this home-strengthening exercise is that venous blood flows from the pelvic area. With regular exercise, the tissues of the prostate are rejuvenated, the stagnation of sexual secretions, produced by this organ, is excluded.
boat
Exercises for impotence include not only the load on the pelvic floor area and the muscles of the intimate area, but also strengthening the spine, because in the circumference of this process the nerve endings are located coordinatingwork of the centers. of the brain and sex organs. Boating refers to this type of physical activity to improve male strength, and the principle of doing it is as follows:
- the man lies on his stomach (the surface must be firm and completely flat, so it is best to sit on the floor);
- take a deep breath and arch your back while raising your arms and legs (this time the shape of the human body resembles a boat);
- In the deflection state, you need to hold for at least 2-4 seconds, then relax your back and repeat the stretch again.
This exercise belongs to the category of increasing erection capacity by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It will be especially helpful for men who have spinal problems or have suffered a traumatic brain injury.
Raise the pelvis
A great exercise for men who want to improve the quality of their intimate life and always culminate in moments of closeness with their partner. The technique of performing this gymnastics includes the following algorithms of action:
- need to lie on your back and straighten your arms to the length of your body;
- place your heels on the floor and gently lift your pelvis up;
- The feet and thoracic spine remain on the floor surface, and only the pelvis and lumbar portion of the spine are in motion.
What gives this type of physical activity? Exercise helps increase sex drive, improves blood circulation in the pelvic area, prevents stagnation of secretions in the tissues of the prostate gland. Combined, all these factors bring about a positive effect in the form of a steady erection, which occurs in the first seconds of foreplay before sexual intercourse.
Brainstorm
Exercises to improve potency may include not only physical activity, but also the training of individual brain centers responsible for erectile function. To increase potency in men using this type of exercise, you should follow the algorithm below:
- lie down in bed and try to relax as much as possible (romantic music can be turned on);
- freely refraining from erotic fantasies, a man must represent the women he has long dreamed of;
- Fingers are slowly stroking the penis.
With the help of such a simple method, you can successfully train potency in men by stimulating the neural activity of the brain. At the moment of true intimacy with his partner, a man will feel intense sexual arousal immediately after similar touches to the genitals.
Jump Squats
These are effective home exercises for men that are actively applied by many people. They strengthen the pelvic floor muscles, strengthen the tendons of the perineum, thereby improving the ability to get an erection. The principles of performing physical activity of this type are as follows:
- you need to stand on a flat surface, with your back straight and your feet slightly wider than your shoulders;
- the man squats as deeply as possible, then straightens his knees quickly and jerks, trying to jump as high as possible;
- number of repetitions at least 10-15 times at the beginning of training and 25-35 times after exercising a week.
The first therapeutic effect occurs after 7 days from the start of physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. Erections occur faster and last longer during intercourse.
Sports programs for potential
How to increase male strength with the help of certain sports? What exercises do you need to master to stay on top in bed with your beloved woman? In addition to the individual workouts described above, there are certain sports that are best for building strength. They can be used as a means of preventing sexual impotence and as soon as the first symptoms of erectile dysfunction are detected.
Every man who wants to prolong his sex life and keep his genital tissues fresh must master at least one of the following sports:
- swimming (when the body is in contact with water, almost all the muscles of the human body are active, the lower part is especially active, the buttocks are trained, the prostate is naturally massaged);
- cycling (during cycling, the lower extremities and muscle fibers located in the inguinal part of the abdomen are involved, which ensures excellent blood supply to all organs of the male genital system);
- squat with light weights (should use barbells or barbells, total weight should not exceed 25-30 kg and remember to wear a lumbar support belt);
- sprinting (sprint is equally useful, but the 100-200 meter sprint with full gear and return of intracellular energy has more of an effect on the pelvic floor muscles, increasing glandular strength)prostate, increase endurance during sex).
Remember that moderate exercise not only increases potency, heals the male sex organs, prevents premature aging of their tissues, but also stimulates more active production of testosterone by the glands of the system. endocrine system. The high concentration of this sex hormone gives a man a toned appearance, muscles in all parts of the body, an erection and a great sex drive.