Good potency is a sign of masculine strength, which directly affects self-esteem, resulting in the quality of intimate life. Chronic stress, neurosis, lack of sleep and rest lead to intimate problems, reduced sexual performance, which depresses a man on a psychological level. Potency exercises at home are a simple and quick way to increase potency and improve the quality of erections. Think about when physical activity is needed and what exercises are most effective for men's potency?
Who is indicated for exercises that increase potency?
Of course, erection exercises are necessary for all men, regardless of age and lifestyle. Their implementation is not only treatment but also 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 sexual desire;
- Early ejaculation;
- Low endurance during intercourse.
Often described problems are caused by impaired blood circulation, congestion in the pelvis. In the presence of these factors, physically. activity will be a significant help, increase male strength. When the cause lies in stress and nervous tension, exercise also helps, as it promotes the production of a hormone - serotonin - a substance that fights stress and its effects.
When the reason for the decrease in erectile function is the intake of drugs, then the exercises to increase potency have little effect. In this case, you should contact your doctor, who will adjust the medication - replace the drug with a side effect with a similar drug that does not adversely affect sexual activity.
Contraindications
Exercises to improve potency at home have virtually 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 fever, chills, malaise.
Contraindications include the inflammatory process in the pelvic area, as increased blood circulation during exercise can provoke the spread of inflammation, respectively, worsen health. Also, physical activity is not recommended for oncological processes of any location.
Cardiovascular diseases are a relative contraindication. In this case, it would be advisable to consult a medical professional, as 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, it leads to a deterioration in well-being. In the presence of obesity, it is necessary to dose each load. If symptoms such as headache, nausea, dizziness occur, then the exercise is stopped immediately.
A set of strengthening exercises
Exercises to improve potency consist of two parts. These are general strengthening exercises and direct training of the PC muscle (pubic-tail muscles). General strengthening exercises are focused on normalizing blood flow, equalizing 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, the man experiences a whole range of intimate problems - premature ejaculation, poor erection, low potency and libido.
To start training your computer muscle, you must first 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 urinating for 2-3 seconds by tensing the same muscle. It will be clearly felt under the fingers. As an alternative to the search - slightly "shake" the erect penis: at this point the muscle tension is clearly felt.
Erectile function exercises, in particular computer muscle training, have the following characteristics:
- The essence of the workout is alternative relaxation and tension of the PC muscle.
- You can train the pubic-coccygeal muscle while sitting, standing, lying down.
- To improve the effectiveness of the lesson, it is necessary to tense the muscle with full exhalation, holding your breath.
- The increase in load is done gradually.
- Inhalation through the nose and exhalation through the mouth are recommended during the session.
- 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 follow a drinking regime - you should drink at least two liters of clean fluid a day. You do not need to drink during the lesson, as the load on the cardiovascular system increases.
Squats
Squatting is an effective exercise to increase potency in men. Such an activity has been known since physical education lessons in school years. The man stands up straight, feet shoulder-width apart. The socks of the feet should be turned slightly outwards - this allows you to reduce the load on the knee joints.
When performing the exercise, you should tense 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 hold for 3-5 seconds, then slowly return to their original position. Start with 10 sets and one workout a day. After a week you can increase the number of approaches to 30-50 times.
Rotation from the pelvis
Rotating the pelvis helps get rid of impotence. This is a simple exercise that all members of the stronger sex can do. Helps to normalize blood circulation, evens out congestion in the pelvis, which increases potency. Starting position: stand up straight, feet shoulder-width apart, arms at waist. Then you need to rotate the pelvis: in each direction 40-50 times.
Running or walking on the spot
Not everyone has the opportunity to jog in the park area. As an alternative, exercise is offered - running or walking on the spot. 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. So that you don't get bored, you can include interesting video or music. In normal neighbors, running on the spot is allowed to be replaced by a jump rope.
Improved arch or bridge
To increase potency, an exercise called an improved arch is included in the strengthening training complex. The man lies on the floor, bends his knees, his hands are placed on his body. Then you should slowly detach yourself from the surface and lift your hips - relax your heels and palms on the floor. When lifting, the gluteal muscles are compressed to the maximum. In this position, lock for 30 seconds, return to starting position.
With each workout, the time to retain weight on the thighs increases by 10 seconds, gradually reaching two minutes. One workout includes 5-8 approaches. More is possible, provided you feel well.
The described set of exercises helps to increase testosterone production, relieves uncontrolled ejaculation, improves sensations during intercourse and improves sperm characteristics. Regular exercise is a good prevention of stagnation and circulatory disorders, urogenital infections and prostate cancer. To achieve the desired effect, you need to do at least two months every day. When the situation improves, you can switch to 2-3 workouts a week.