What physical exercises are effective for increasing potency?

Physical exercises to increase potency are used for the purpose of daily training of the muscles and soft tissues responsible for a fast and stable erection. Exercises for potency at home are indicated for men at any age in order to maintain good blood circulation in the genitals and prolong their excellent functioning. Training can be done without leaving the house, or you can sit in the yard in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only enhance the therapeutic effect. Let's consider all types of physical activity, aimed specifically at the male half of the population.

There are a large number of physical exercises for potency, which are mostly used by men who want to get rid of erectile problems on their own, or they use training for preventive purposes. Consider the most effective exercises for increasing potency, the application of which will improve erectile function, and with it the quality of intimate life.

Penis and Kegel muscle pumping

This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in a raised state and from the slightest touch or erotic fantasy it is even more filled with blood. Don't waste your time. It is necessary to start doing gymnastics for the penis, which consists of the following physical actions:

• focus all attention on the work of the penis and try to raise it higher (you can use thoughts of a sexual nature, but the main thing is to stretch the muscles of the perineum to increase the state of excitement);
• after each lifting of the penis up, it is necessary to relax so that there is no excessive tension of the organ, and then repeat again;
• 15 repetitions were performed every morning.

It is recommended to keep a training diary and record the results of the exercises to increase potency. After a week of such gymnastics, the erection has increased by at least 20% from its previous state.

Improved Kegel muscle tone

It's not about the structure of the male genitourinary system, but the exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of gymnastics for potency, which consists in the following physical activity on one of the male-specific muscles of the genitourinary system:

• With two fingers, feel the perineal area, which is located between the scrotum and anus;
• apply pressure to the surface of the skin so that the pulse in the veins is felt with the bundle of fingers (it is not necessary to squeeze the perineal area tightly, and the sensation should be very comfortable);
• reflex movements should compress the anus so that there is a simultaneous tension of the Kegel muscles located in the upper part of the intimate zone;
• each muscle contraction is carried out with effort and held in a spasmodic state for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the first stage, this exercise to increase potency is best done in 2-3 sets. A man should be in a horizontal position so that the entire load flows exclusively to the pelvic floor and the muscles responsible for the quality of the erection.

Pelvic rotation

The simplest exercises for potency in men, the principle of which is to actively move the hips around their axis. This technique of physical activity improves blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is important to adhere to the following algorithm of actions:

• take a standing position and straighten your back;
• feet shoulder width apart, hands on the belt;
• circular movements of the pelvis are carried out clockwise, and then in the opposite direction.

For each direction, 40-50 such movements should be made. The number of approaches is not limited and regulated by humans independently. The main thing is not to overwork. Exercises to strengthen this potential are especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (driver, office worker).

air bike

Complex exercises for impotence in men, the application of which will not only maintain the health of the genital area, but also increase the venous outflow of the lower extremities. The filling to improve erection is as follows:

• it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is best to use the floor or a perfectly flat bed without a soft mattress);
• hands fixed on the hip joints;
• the legs and the entire pelvis rise, and the fulcrum shifts to the thoracic spine;
• the lower leg performs a motion mimicking cycling, but only in this case the foot cuts through the air.

The exercise should last at least 5 minutes. A trained man can do this exercise to increase potency for a longer period of time. At the time of the execution of these movements, the prostate gland is strengthened, good muscular endurance is responsible for the stability of the penis at the time sexual arousal develops.

Walking on the ass

One of the best exercises for potency, the effect of which is immediately felt. This result is achieved due to a sharp outflow of additional blood volume 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 still as possible;
• each lower leg is lifted in turn, and the forward movement of the body is carried out by moving the buttocks (in fact, all efforts are made to compress the muscles of the back of the leg);
• these movements are carried out until complete physical impotence and the appearance of severe fatigue of the muscles of the buttocks.

With this exercise, you can increase your potency perfectly because of a good blood supply to the testes, prostate and cavernous bodies of the penis. To get the maximum therapeutic effect, you should devote at least 10-15 minutes daily to such simple gymnastics, and over time, increase the duration of the training.

Squat wide

Potency exercises related to squats for men are the most popular, as they are very 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, flat surface, straighten your back;
• put your hands on your hips, and put your feet at a distance of 80 cm from each other;
• having taken up the starting position, the man performs a deep squat with his legs spread apart;
• each repetition is done as slowly as possible so that a pleasant feeling of fatigue is felt in every muscle located from the gluteal part of the leg to the foot itself.

The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find it easier to master this type of exercise, and beginners will need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.

Lifting feet above head

Effective exercise, for the development of which you only need desire, relatively good physical form and emphasis in the form of walls. The man lies on his back and performs the following actions:

• the legs are thrown up, and then brought behind the head (gymnastics is somewhat reminiscent of a birch, but only the lower limbs are not held straight, but move forward behind the back of the head);
• to avoid injuries and stretching of the neck muscles, you should perform the exercise near the wall so that you can always give yourself a steady emphasis with your feet;
• must be in this position for at least 10 minutes.

The essence of these exercises to increase potency at home is that there is a venous outflow of blood from the pelvic area. With regular exercise, the tissue of the prostate gland is rejuvenated, the occurrence of stagnation of sexual secretion, which is produced by this organ, is excluded.

boat

Exercises for impotence should include not only loads on the pelvic floor area and the muscles of the intimate zone, but also strengthen the spine, because in the circumference of the process are located nerve endings that coordinate the work of the center. of the brain and genital organs. The boat refers to a type of physical activity to increase male strength, and the principle of its implementation is as follows:

• the man lies on his stomach (the surface should be firm and perfectly flat, so it is best to sit on the floor);
• a sharp breath is taken and the back is arched while raising the arms and legs (at that time the shape of the human body resembles a boat);
• in a state of deflection, you need to hold on 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 enhancing erections by increasing the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. This will be especially useful for men who have spinal disease or have had a traumatic brain injury.

Raise the pelvis

An excellent exercise for men who want to improve the quality of their intimate life and always be on top in moments of intimacy with a sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:

• it is necessary to lie on your back and stretch your arms along the body;
• rest your heels on the floor and gently lift your pelvis;
• the legs and thoracic spine remain on the floor, and only the pelvis and lumbar segments of the spine move.

What gives this type of physical activity? Exercises to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate gland. In combination, all of these factors have a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before sex.

brainstorm

Exercises to increase potency can include not only physical activity, but are also associated with training the individual centers of the brain responsible for erectile function. To increase potency in men using this type of exercise, you should act according to the algorithm below:

• lie in bed and try to relax as much as possible (you can turn on some romantic music);
• giving freedom to erotic fantasies, a man must represent the woman he has dreamed of for so long;
• his fingers slowly caress 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 real intimacy with a partner, a man will experience strong sexual arousal immediately after a similar touch on the genitals.

Jump Squat

This is an effective exercise for men at home, which is actively used in cross-fit. They train the endurance of the pelvic floor muscles, strengthen the perineal tendons, thereby improving erections. The principle of doing this type of physical activity is as follows:

• you need to stand on a flat surface, straighten your back, and put your feet slightly wider than your shoulders;
• the man crouched as deep as possible, and then straightened his knees quickly and jerked, trying 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 times after a week of gymnastics.

The first therapeutic effect already occurs after 7 days from the day of the start of physical activity. Strengthens the muscles located in the prostate gland, increases blood flow to the penis. Erections occur much faster and last longer during sexual intercourse.

Sports program for potential

How to increase male strength with the help of certain sports? What exercises do you need to master to always be in bed with the woman you love? In addition to the individual gymnastics exercises described above, there are certain sports that are best for strengthening potential. They can be used as a prevention of sexual impotence and as soon as the first symptoms of erectile dysfunction are detected.

Every man who wants to prolong his intimate life and maintain the youthfulness of the tissues of the genital organs should 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 work, the lower part moves very actively, the buttocks are trained, a natural prostate massage is performed);
• cycling (during pedaling, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which ensures an excellent blood supply to all organs of the male genitourinary system);
• squats with light weights (it is recommended to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a seat belt that supports the lumbar spine);
• sprints (sprinting is no less useful, but a jerky run of 100-200 meters in full gear and the return of intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during sexual intercourse).

Remember that moderate exercise not only increases potency, heals male genital organs, prevents premature aging of their tissues, but also stimulates more active production of testosterone by glands of the endocrine system. This high concentration of sex hormones gives men a toned appearance, muscle tone in all parts of the body, rocky erections and excellent libido.