What exercises for potency are most effective and how to perform them

Decreased potency. Men often face this problem. The reasons for this can be very different, from age-related changes and improper lifestyle to depression and nervous overexcitement. Bad habits also do not improve the situation.

There are many solutions to this problem, from medications to traditional medicine recipes and specialized gymnastic complexes. Medicines work flawlessly, but the result from taking them is short-term, while the same physical exercises help to eliminate problems with potency for a long time. As a result, personal life is improving. There are fewer reasons for stress.

Exercises for potency

The main reason for this ailment is stagnant processes in the pelvic area.

Due to the physical activity of the directed action, the muscles and joints begin to work actively, the blood flow improves, the muscles are actively saturated with oxygen.

As a result of this work, the blood rushes to the genitals, as a result, the erection improves.

exercises to increase potency

There are many different physical training complexes for the normalization of sexual activity.

The advantage of gymnastics over medications is obvious. The latter give a guaranteed result, but most men are afraid to use them, because they are afraid of side effects, which they may not write about in the annotation.

Gymnastics complexes have no contraindications. Anyone can do them. Even if, for health reasons, any exercise is not recommended, it can be replaced with another one without prejudice to the final result.

The action of exercises for potency

The only condition that must be observed in order to achieve a positive effect is regularity. It is best to do the exercises 4 times a week, and some exercises can be done every day. Such a load is also suitable as a prophylaxis. If possible, you can do the complex every day.

  • As a result of sports, there is an increased production of testosterone, it is this hormone that controls the quality of erection and potency;
  • Due to directed physical activity, the pelvic muscles are strengthened, which also affects potency;
  • An increase in the tone of the body leads to good health in general;
  • Endurance increases, tension goes away;
  • Sexual function is restored over time.

Before you start doing exercises to increase potency in men at home, a doctor's consultation will not be superfluous.

the doctor recommends exercises for potency

The set of exercises should be thoughtful and cover all the muscles involved in this process

To do this, you need to carefully consider the whole complex as a whole.

  1. Large muscles must be involved. This will keep the entire body in good shape.
  2. Several exercises should be selected that promote testosterone production.
  3. We must not forget about the coccygeal part, this will relieve stagnant processes in the pelvic area, improving blood circulation. As a result of such measures, blood flow to the genitals will also improve.
  4. As a result of stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. High-quality physical activity allows you to reduce the level of adrenaline, relieving negative stress.
  5. The core of gymnastics for increasing potency in men is a set of exercises that train the small muscles of the small pelvis. It is they who are primarily responsible for the quality work of the reproductive system.

Gymnastics at home

Exercises to increase potency in men can be performed not only by those who have obvious problems in bed, but also by those who do not have such problems yet.

Exercise number 1

Get on all fours with your back straight. As you exhale, slowly lower the buttocks to the feet, be sure to touch the heels with the booty. Do not knock your hands at the elbows, palms are fixed. Then, slowly rise, straighten your back well, do not bend. There is no rush, it is important to stretch well, feeling all the muscles. Perform 15 times.

This simple exercise for improving potency in men should not be underestimated, it will help stretch the spine, removing the existing clamps and pinching. Perfectly relieves lumbar tension, massages the prostate.

Exercise number 2

Stand up, feet shoulder-width apart, slightly bent at the knees, hands at the waist. It is best if the clothes will not hinder movement. Ideally, strip naked or wear something loose. Sharply push the pelvis forward, and then also sharply backward. The lower back and legs are clearly fixed and stay in place, only the pelvis works. Do for 3 minutes, repeat 5 times.

Exercise number 3

This exercise is good because it can be performed at least every day, it does not require special conditions. If desired, you can do it at home, at work, and even on public transport. Sit on a stool (sofa, chair, armchair), make sure your knees are bent at right angles. Two fists should fit between the knees. Hands are relaxed, lie on your knees, your back is straight, not tense. The gaze is directed forward. Squeeze the gluteus muscle firmly, hold in this state for a few minutes and relax. There should be pauses of at least 25 seconds. Repeat 10 times for 6 approaches.

This exercise to increase potency strengthens the muscles of the small pelvis, having a positive effect on the entire genitourinary system as a whole.

Exercise number 4

Lie on your back, bend your legs, put your feet closer to the buttocks. Hands along the body. On exhalation, push the pelvis as high as possible, shoulders and feet remain on the floor. The latter are firmly pressed to the floor. The lower back should not "hang out", it needs to be fixed, all the load goes to the hips and abdomen. Repeat 10-15 times.

After a few days, the exercise for male potency can be complicated by lifting the pelvis not straight up, but rocking it from side to side, or using weights, for example, kilogram dumbbells, placing them on the groin.

Pushing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.

Exercise number 5

Stand up, feet shoulder-width apart. Squat slowly, pulling your ass back, as if there is a chair on which you are trying to sit down. Stretch your arms forward, and lean forward with your body to maintain balance. The knees should not be bent less than 90 degrees, while squatting, they should not protrude beyond the level of the socks. Exhale on squatting, on inhalation - return to the starting position. Perform 10 times.

In this exercise, the load is placed on the back muscles of the thigh. If the front muscles begin to hurt during execution, then you are not working correctly. You cannot squat deeply, this is an unnecessary load on the knee joint. You can increase the load by adding side kicks while lifting.

This exercise to improve potency helps to establish blood circulation in the pelvic area, improves the condition of its joints. Also, this squat is great for tightening the gluteal muscles and thigh muscles.

Exercise number 6

Sit on the floor, under your knees 90 degrees. Inhale, bring the right shoulder abruptly diagonally forward and upward, at the same time straighten the leg of the same name. With an exhalation, slowly return to the place. Repeat turn to the left. Perform alternately 10 times with each side.

Exercise number 7

Lie on your back, bend your legs at the knees, hands lie along the body. On exhalation, sharply with effort to spread the knees to the sides, as if springs are pressing on the knees from the sides. You can create this resistance with your hands. You don't need to try to pull your knees all the way to the floor. It is important to monitor your breathing. It should be strong and regular. If you breathe incorrectly, there will be no effect from the load, since there will be no oxygen saturation, as a result, and blood circulation will be insufficient.

This exercise to increase potency helps to open the hip joint, while the muscles of the buttocks, the inner thigh, and the perineum work. Perform 15 times.

Exercise number 8

Sit on the floor, for convenience, you can lean on your hands, placing them behind your back. Put your legs on your legs and rub the upper on the lower, after that, you should change. The range of motion should be maximum. Do at least 30 times in 5 approaches.

As a result of this exercise to increase potency at home, the muscles of the inner thigh are strengthened, blood flow to the muscles of the small pelvis is increased. An erection is restored.

Exercise number 9

This exercise is called one of the best helpers in restoring erection and genitourinary function in general. You need to sit on the floor and start walking, alternately moving your legs forward, you do not need to bend your knees, try not to tear your legs off the floor, your arms are bent at the elbows and work actively. You need to "walk" for 30 seconds, your back should be flat. Movement - active, with maximum forward movement. Otherwise, proper muscle tension will not occur. Perform a 5-6 approach with a short break.

Exercise number 10

This exercise requires some concentration. Lie on your back, put your right hand under your head, and your left hand on your genitals. It is important to keep your palms warm by rubbing them until they are warm. Tighten the muscles of the legs and buttocks, while slightly squeezing and pulling down the genitals. Do at least 20 times in 5 repetitions.

This simple exercise to improve potency at home helps to increase blood flow to the genitals, improving the supply of oxygen and blood.

Chinese exercises

Qigong is a special sports complex developed in China. There are a number of different Chinese complexes that can be used to cure various ailments. There is qigong, the purpose of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles, helping to improve blood flow.

Chinese physical exercises for potency came to us from Ancient China, the Taoist monks developed this system. In practice, this gymnastics allows not only to effectively solve the problems of restoring male sexual function, but to treat other diseases of the small pelvis.

Regular training in the Chinese method allows you to regain masculine strength. This complex is also recommended to those men who want to have offspring. Therefore, not so long ago in China, all young men who were going to marry had to do this qigong.

Qigong to restore sexual function allows you to saturate the pelvic muscles with oxygen, helping to normalize the reproductive function of the body.

The male hormonal background is stabilized, the work of the entire genitourinary system as a whole is normalized, and the quality of sperm improves.

Qigong

To perform this complex, you will need a mat, a special one for yoga is best suited.

qigong gymnastics for potency

Exercise number 1

Lie on your stomach, legs are stretched, arms are extended along the body, palms down. Rest your palms on the floor, while inhaling, slowly raise the upper body as high as possible, the back bends. The lower body is not working. Having reached the maximum point, tilt your head back and fix this position for some time. Then, exhaling smoothly, go down. Make lifts at least 10 times.

While performing this exercise for potency at home, you do not need to tear off the thighs from the floor, the body bends in the lumbar region, do not make sudden movements. It is important to monitor the breathing and the pace of execution, it is measured and uniform from start to finish.

Exercise number 2

Position - lying on your back, arms along the body, left leg bent. Exhaling slowly, at the same time raise the torso with arms extended forward and a straight right leg. You should get a crease. The entire load falls on the left leg. The rise should be smooth, not abrupt.

When the right knee is level with the left, lock in this position for a couple of seconds, and smoothly return to the starting point. Exhale slowly at the same time. After, change the legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.

In addition to actively supplying the pelvic muscles with oxygen, in this exercise, to increase potency in men, the lower press is trained, which also contributes to the achievement of the overall goal.

Exercise number 3

Lie on the floor, arms along the body, legs are in a crossed state - right on top. Take a deep breath to absorb the air, while slowly pushing the body up. Only the left heel and the back of the head should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Gradually exhaling air, lower yourself to the floor. In no case do it abruptly and do not fall. Change legs and do it all over again, but the right heel serves as a support. Do it at least 10 times.

This lifting of the body tones not only the muscles of the pelvis and hips, but the whole body. The main thing during execution is to monitor your breathing, it should not be sharp with long pauses.

Exercise number 4

Lie on your back on the floor. Legs are straight, hands are along the body. Slowly raise both legs until the socks touch the floor behind your head. At the same time, support the body with your hands, only the shoulder blades remain on the floor. Return to starting position. Do not drop your back, go down and up without a jerk. Repeat the exercise to restore potency at least 10 times.

Exercise number 5

This exercise requires some flexibility, but if you have problems with the spine, osteochondrosis or peptic ulcers, it should not be performed at all. If your natural flexibility does not allow you to reach your feet with your hands on your own, you can use bands, rope or strap.

Lie on your stomach. Hands along the body, bend your legs at the knees, grab their ankles with your hands. The support should be on your stomach, your back is bent, make sure not to fall on your side, keep balance. Take a deep breath.

While exhaling, pull your legs as close to your head as possible, your back is bent as much as possible at this time, then relax and breathe in again. Repeat this exercise to increase potency 10 times.

Exercise number 6

Get on all fours, lower your head so that you can see your feet. Inhaling slowly, pull the knee of the left leg to the face. At the same time, the back remains motionless. Lock for a few seconds and return to its original position. Pull the right knee to the face, also fix the position, return to the starting point. Perform at least 10 times for each leg

Exercise number 7

Lie on the floor on your stomach. Stretch your arms up in a diagonal, and spread your legs. Your body should look like the intersection of two lines. One line is left leg, right arm, second line is right leg, left arm. On a deep breath, raise your arms, head and legs and freeze in this position for a few seconds. Concentrate all the strength in the stomach. Exhale slowly and lower the body to the starting point. Repeat at least 10 times.

If you perform this set of exercises for the potency of men at least four times a week, in a month there will be a clear positive effect. Male strength and activity of the reproductive system will return. The main condition is to monitor the quality of performance. If from the first day it is not possible to complete the set number of times, you need to strive to do more the next time. Until the desired result is achieved.

It is important to monitor your breathing during exercise, otherwise the muscles during exercise will not receive the necessary oxygen saturation and the long-awaited self-healing will not occur.

How to improve Kegel potency

Kegel exercises can not only restore sexual function, but get rid of the prostate and hemorrhoids. This workout has a positive effect on erection as well. A huge advantage of this gymnastics is that it can be performed not only at home, but also at work and even on public transport and while driving. It does not require any special time, it can be done almost on the go.

The essence of gymnastics is the training of one single muscle - the PC. To find it, you need to interrupt the stream during urination, at this moment the very same PC muscle is tense. Exercise is simple, squeezing and relaxing the PC muscle. When squeezing, fix the muscle for as long as possible, not less than 5-10 seconds, then relax for the same time period.

Despite all the seeming simplicity, you need to start training a few times. So, for the first time, five is enough. Gradually, from day to day, the number of times can be increased. This exercise can be easily combined with any other complex gymnastics to improve potency in men.

Within three weeks, this exercise to improve erectile function will bring noticeable results.