Good potency is a sign of male strength, which directly affects self-esteem, as a result, the quality of intimate life. Chronic stress, neurosis, lack of sleep and rest lead to intimate problems, reduced sexual performance, which depresses the man at the psychological level. Exercises for potency at home is a simple and quick way to increase potency and improve the quality of erection. Consider when physical activity is necessary, and what exercises are most effective for the potency of men?
Who is indicated for exercises that increase potency?
Of course, exercises for an erection are necessary for all men, regardless of age and lifestyle. Their implementation is not only treatment, but also the prevention of impotence. Specialized training complexes are focused on strengthening the muscles of the perineum, which allows you to overcome erectile dysfunction.
Indications for physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decreased sex drive;
- Early ejaculation;
- Low endurance during intercourse.
Often the described problems are caused by impaired blood circulation, congestion in the pelvis. In the presence of these factors, physical. activity will be of significant help, increase male strength. When the reason lies in stress and nervous tension, then training also helps, because it promotes the production of a hormone - serotonin - a substance that fights stress and its consequences.
When the reason for the decrease in erectile function is taking medications, then exercises to increase potency have little effect. In this case, you need to contact your doctor who will adjust the drug treatment - replace the drug with a side effect with a similar medication that does not negatively 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 exacerbation of infections of the genitourinary system, with respiratory and colds, which are accompanied by a fever, fever, general malaise.
Contraindications include the inflammatory process in the pelvic area, since increased blood circulation during exercise can provoke the spread of inflammation, respectively, aggravate the state of health. Also, physical activity is not recommended for oncological processes of any localization.
Cardiovascular diseases are a relative contraindication. In this case, it would be advisable to consult a medical specialist, since a disproportionate load can lead to complications. It is necessary to take into account such factors as the age of the man, concomitant diseases.
In obese men, there is a strong load on the heart, blood vessels, joints. If you start training abruptly, then this leads to a deterioration in well-being. In the presence of obesity, it is necessary to dose any load. If symptoms such as headache, nausea, dizziness appear, then the exercise is stopped immediately.
Complex of general strengthening exercises
Exercises to improve potency consist of two parts. These are general strengthening exercises and directly training of the PC muscle (pubic-coccygeal muscle). General strengthening exercises are focused on normalizing blood flow, leveling stagnation, increasing muscle tone and endurance.
The pubococcygeal muscle is responsible for potency and sexual health. If she is strong and trained, then there are no problems with the prostate, the process of urination. Otherwise, a man experiences a whole range of intimate problems - premature ejaculation, weak erection, low potency and libido.
To start training your PC muscle, you first need to find that muscle. The easiest way to feel it is during urination: you need to place two fingers between the testicles and the anus and stop urination for 2-3 seconds by tension of that same muscle. It will be clearly felt under the fingers. As an alternative to the search - slightly "shake" the erect penis: at this moment, muscle tension is clearly felt.
Exercises for erectile function, in particular, training of the PC muscle, have the following features:
- The essence of the training is alternating relaxation and tension of the PC muscle.
- You can train the pubic-coccygeal muscle while sitting, standing, lying down.
- To enhance the effectiveness of the lesson, it is necessary to strain the muscle on a full exhalation, holding your breath.
- The increase in the load is carried out gradually.
- During the session, it is recommended to inhale through the nose and exhale through the 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 observe a drinking regimen - at least two liters of clean liquid should be drunk per day. During the lesson, you do not need to drink, since the load on the cardiovascular system increases.
Squats
Squats are effective exercises for increasing potency in men. Such an occupation has been known since physical education lessons in school years. The man stands up straight, legs are shoulder-width apart. The socks of the feet should be turned outward a little - this allows you to reduce the load on the knee joints.
Performing the exercise, you need to strain the muscles of the perineum and buttocks, trying to shift your weight back - as if a man wants to sit on a chair. In the lower position, they linger for 3-5 seconds, after which they slowly return to their original 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 by the pelvis
Rotation of the pelvis helps to get rid of impotence. This is a simple exercise that all members of the stronger sex can do. It helps to normalize blood circulation, levels congestion in the pelvis, which increases potency. Starting position: stand straight, feet shoulder-width apart, hands are at the waist. Then you need to rotate 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 suggested - running or walking in place. The legs should be raised as high as possible so that the knees touch the abdomen. During training, the hands also perform active movements.
It is enough to "run" for 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 is allowed to be replaced by jumping rope.
Improved arch or bridge
To increase potency, an exercise called an improved arch is included in the complex of fortifying 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 - rest your heels and palms on the floor. When lifting, the gluteal muscles are compressed as much as possible. In this position, lock for 30 seconds, return to the starting position.
With each workout, the holding time of the hips is increased by 10 seconds, gradually reaching two minutes. One workout involves 5-8 approaches. More is possible, provided you feel well.
The described set of exercises helps to increase testosterone production, relieves of uncontrolled ejaculation, enhances sensations during intercourse, and improves the characteristics of semen. Regular exercise is a good prevention of stagnation and circulatory disorders, infections of the genitourinary system, and prostate cancer. To achieve the necessary effect, you must do at least two months every day. When the situation improves, then you can switch to 2-3 workouts per week.