Physical exercises to increase potency are used for daily training of muscles and soft tissues responsible for fast and stable erection. Potency exercises at home are intended for men of all ages to maintain good blood circulation in the genitals and prolong their excellent functionality. Training can be done without leaving home 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 healing effect. Let's look at all kinds of physical activity for the male half of the population.
There are many physical exercises for potency, which are widely used by men who want to eliminate erectile problems themselves, or use training for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function and, at the same time, the quality of intimate life.
Penis pumping and Kegel muscle
This exercise is done in the morning. Most healthy men experience involuntary sexual arousal upon awakening from sleep. The penis is in an elevated state and becomes even more blood-filled with the slightest touch or erotic fantasies. Don't waste your time. It is necessary to start performing penile gymnastics, which consists of the following physical actions:
- focus all your attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the most important thing is to tighten the muscles of the perineum to increase the state of excitement);
- after each lifting of the penis, you need to relax so that the organ is not overworked, and then repeat everything again;
- 15 repetitions are performed every morning.
To increase potency, it is recommended to keep a training diary and record the results of the exercise. After a week of such gymnastics, the erection improves by at least 20% of its previous state.
Increased Kegel muscle tone
It is not about the structure of the male urogenital system, but about the fact that this exercise was named after the famous urologist who discovered the muscle fibers responsible for the erectile function. It is a kind of potency gymnastics, which consists of the following physical activity for one of the exclusively male muscles of the Urogenital System:
- Feel the perineal area between the scrotum and the anus with two fingers;
- apply pressure on the surface of the skin so that the pulse in the blood vessels can be felt with the bundles of fingers (it is not necessary to press hard on the perineal area, and the sensations should be extremely comfortable);
- reflex movements should compress the anus in such a way that at the same time the Kegel muscle located in the upper part of the intimate area is tensed;
- each muscle contraction is performed with effort and held in a spasmodic state for 2-3 seconds.
The optimal number of repetitions is 20-25 times. In the first stages, this exercise is best done in 2-3 sets to increase potency. The man must be in a horizontal position so that the entire load falls only on the pelvic floor and the muscle responsible for the quality of the erection.
Pelvic rotation
The simplest male potency exercise, the principle of which is to actively move the hips around its axis. This physical activity technique improves blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to follow this algorithm of actions:
- take a standing position and straighten your back;
- legs shoulder width apart, hands attached to the belt;
- rotational movements of the pelvis are performed clockwise and then in the opposite direction.
40-50 such movements should be performed in each direction. The number of accesses is unlimited and is regulated by the individual. The most important thing is not to overwork. This exercise to strengthen potency is especially useful for representatives of the male side, whose nature of activity is associated with a sedentary lifestyle (drivers, office workers).
air bike
A complex exercise for male impotence, the implementation of which will not only preserve the health of the genitals, but also improve the outflow of venous blood from the lower extremities. Charging to increase 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 soft mattresses);
- arms attached to hip joints;
- the legs and the entire pelvis rise up, and the point of support shifts to the thoracic spine;
- the lower limbs perform movements imitating riding a bicycle, but only in this case the legs cut the air.
Training should last at least 5 minutes. A trained man can perform this exercise to improve potency for a longer period of time. Performing these movements strengthens the prostate gland, develops good endurance of the muscles responsible for the stability of the penis during sexual arousal.
Walking on the buttocks
One of the best exercises for potency, the effect of which is felt instantly. This result is achieved due to a sudden increase in the amount of additional blood to the organs in the pelvic area. The technique for performing this physical activity is as follows:
- you need to sit on the floor, straighten your legs, your back should also be as flat as possible;
- each lower limb is lifted up in turn, and the forward movement of the body is carried out by moving the buttocks (in fact, every effort is made to compress the muscles of the hind leg);
- these movements are performed until the appearance of complete physical impotence and severe fatigue in the gluteal muscles.
By performing this exercise, you can perfectly increase potency due to good blood supply to the testicles, prostate and corpora cavernosa of the penis. To get the maximum therapeutic effect, you should devote at least 10-15 minutes to such simple gymnastics every day and increase the duration of the training over time.
Wide squat
The most popular strength exercises for men are squats, which are really useful for maintaining a good erection. In this case, it is recommended to train the muscles of the intimate area with the following technique:
- stand on a hard and flat surface, straighten your back;
- place your hands on your hips and place your feet 80 cm apart;
- after taking the initial position, the man performs a deep squat with his legs wide apart;
- each repetition is performed as slowly as possible, so that a pleasant fatigue is felt in every muscle from the gluteal part of the limb to the foot itself.
The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find this type of training easier to master, and beginners will need 5-7 days to get used to physical activity. Depending on your mood, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raising the legs above the head
An effective exercise, the development of which requires only a desire, a fairly good physical shape and an emphasis on the shape of the wall. The man lies on his back and performs the following actions:
- the legs are thrown back, and then carried behind the head (gymnastics is somewhat reminiscent of the birch, but only the lower limbs are not kept straight, but move forward behind the back of the head);
- to avoid injury and stretching of the neck muscles, you should perform the exercise against the wall so that you can always emphasize the feet stably;
- should be in this position for at least 10 minutes.
The essence of this exercise to increase potency at home is that venous blood drains from the pelvic area. Regular exercise rejuvenates the tissues of the prostate gland, excluding the stagnation of the sexual secretion produced by this organ.
boat
Impotence exercises should include not only the load on the muscles of the pelvic floor and intimate area, but also strengthen the spine, because it is in the perimeter of its processes that there are nerve endings that coordinate the work of the centers. brain and genitals. Boat refers to this type of physical activity designed to improve men's strength, and the principle of its implementation is as follows:
- the man lies on his stomach (the surface must be firm and perfectly smooth, so it is best to sit on the floor);
- sudden breathing and arching of the back while raising arms and legs (at that moment the shape of the human body resembles a boat);
- you need to stay in the deviation state for at least 2-4 seconds, and then relax the back and repeat the tension of its muscles.
This exercise belongs to the category of increasing erection by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It will be especially useful for men with spinal diseases or brain injuries.
Pelvic lift
A great exercise for men who want to improve the quality of their intimate life and always be on top during intimate moments with their sexual partner. The technique of performing this gymnastics consists of the following algorithm of actions:
- it is necessary to lie on your back and stretch your arms along the entire length of your body;
- rest your heels on the floor and gently lift your pelvis up;
- the feet and thoracic spine remain on the surface of the floor, and only the pelvic and lumbar spine segments move.
What provides such physical activity? Exercises to increase sexual desire, improve blood circulation in the pelvic area, prevent secretion stagnation in the tissues of the prostate gland. All these factors together provide a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before sex.
Brainstorming
Exercises to improve potency can include not only physical activity, but also be associated with training of individual brain centers responsible for erectile function. To increase the potency of men performing this type of exercise, you should follow the algorithm below:
- lie down on the bed and try to relax as much as possible (you can turn on romantic music);
- give free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
- fingers slowly caressing the penis.
With the help of such a simple method, you can successfully develop male potency by stimulating the nervous activity of the brain. At the moment of true intimacy with a partner, a man will experience strong sexual excitement immediately after similar touches to the genitals.
Jump squats
These are effective exercises for men at home who are actively used in cross-fit. They train the endurance of the muscles of the pelvic floor, strengthen the tendons of the perineum, thus improving erection. The principle of this type of physical activity is as follows:
- you need to stand on a flat surface, straighten your back and place your feet slightly wider than your shoulders;
- the man squats as deep as possible, and then quickly and jerkily straightens his knees, trying to jump as high as possible;
- the number of repetitions should be at least 10-15 in the initial training phase and 25-35 times after a week of gymnastics.
The first therapeutic effect appears already 7 days after the start of physical activity. Strengthens the muscles located in the prostate gland, improves blood circulation in the penis. Erection occurs much faster and lasts longer during intercourse.
Sports programs for potency
How to increase male strength with the help of certain sports? What exercises will you have to do to always be on top in bed with the woman you love? In addition to the individual gymnastics training described above, there are certain sports that improve potency the best. They can be used as a prevention of sexual impotence and immediately after the first symptoms of erectile dysfunction.
Every man who wants to prolong his intimate life and preserve the youthfulness of the tissues of the genital organs must master at least one of the following sports:
- swimming (at the moment of body contact with water, almost all muscles of the human body work, especially the lower part actively moves, buttocks are trained, natural prostate massage is performed);
- cycling (pedaling engages the lower limbs and muscle fibers located in the inguinal abdomen, which guarantees excellent blood supply to all organs of the male urogenital system);
- squatting with light weights (it is advisable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a safety belt holding the lumbar spine);
- sprint (a sprint is no less useful, but running jerks for 100-200 meters with full gear and the return of intracellular energy has a more favorable effect on the muscles of the pelvic floor, strengthens the prostate, and increases endurance during sexual intercourse).
Remember that moderate sports not only increase potency, heal male genital organs, prevent premature aging of their tissues, but also stimulate more active testosterone production by the glands of the endocrine system. A high concentration of this sex hormone gives a man an always toned appearance, muscle tone in all parts of the body, stone erection and excellent libido.