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, decreased sexual performance, which depresses men on a psychological level. Power exercises at home are a quick and easy way to increase power and improve erection quality. Consider when physical activity is necessary and which exercises are most effective for men's potency.
Who is indicated for exercises that increase power?
Of course, erection exercises are necessary for all men, regardless of age and lifestyle. Its implementation is not only the treatment, but also the prevention of impotence. Specialized training complexes are focused on strengthening the muscles of the perineum, allowing you to overcome erectile dysfunction.
Indications of physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decreased sex drive
- Premature ejaculation;
- Low resistance during intercourse.
Often the problems described are caused by problems with blood circulation, congestion in the pelvis. In the presence of these factors, physical. Activity will be of great help, it will increase male strength. When the reason is stress and nervous tension, training also helps, since it promotes the production of a hormone, serotonin, a substance that fights stress and its consequences.
When the reason for decreased erectile function is medication intake, exercises to increase potency have little effect. In this case, you should contact your doctor, who will adjust the drug treatment: replace the drug with a side effect with a similar drug that does not adversely affect sexual performance.
Contraindications
Exercises to improve power 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 colds and respiratory, which are accompanied by fever, fever, 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. Furthermore, physical activity is not recommended for oncological processes of any location.
Cardiovascular disease is a relative contraindication. In this case, it would be advisable to consult a specialist doctor, since a disproportionate load can lead to complications. It is necessary to take into account factors such as the age of the man, concomitant diseases.
In obese men, there is a heavy load on the heart, blood vessels, and joints. If you start training abruptly, 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, the exercise is stopped immediately.
Complex of general strengthening exercises.
Exercises to improve power consist of two parts. These are general strengthening exercises and direct training of the PC muscle (pubic-coccygeal muscle). General strengthening exercises focus on normalizing blood flow, leveling out stagnation, increasing muscle tone and endurance.
The pubococcygeus 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 wide range of intimate problems: premature ejaculation, weak erection, low potency, and libido.
To start training the PC muscle, you must first find that muscle. The easiest way to feel it is during urination: it is necessary to place two fingers between the testicles and the anus and stop urination for 2-3 seconds by tensioning that same muscle. It will be felt clearly under the fingers. As an alternative to searching, lightly "shake" the erect penis: at this time, muscle tension is clearly felt.
Exercises for erectile function, in particular PC muscle training, have the following characteristics:
- The essence of the workout is alternating relaxation and tension of the PC muscle.
- You can train the pubic-coccygeal muscle sitting, standing, or lying down.
- To enhance the effectiveness of the lesson, it is necessary to tense the muscle on a full exhale, holding your breath.
- Increasing the load takes place 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, as it increases the load on the cardiovascular system.
Squats
Squats are effective exercises to increase power in men. Such an occupation has been known from physical education lessons in school years. The man stands with his legs shoulder-width apart. The socks of the feet should be turned out a little, this allows you to reduce the load on the knee joints.
When performing the exercise, you need to tense the muscles of the perineum and buttocks, trying to move your weight back, as if a man wanted to sit on a chair. In the lowest position, they remain 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, he can increase the number of approaches up to 30-50 times.
Rotation through the pelvis
Rotation of the pelvis helps eliminate impotence. This is a simple exercise that all members of the stronger sex can do. Helps normalize blood circulation, pelvic congestion levels, increasing potency. Starting position: stand straight, feet shoulder-width apart, hands on the waist. Then you need to rotate the pelvis: in each direction 40-50 times.
Running or walking on site
Not everyone has the opportunity to jog in the park area. Alternatively, exercise is suggested: jogging 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. In order not to get bored, you can turn on an interesting video or music. With normal neighbors, running on site can be replaced by jumping rope.
Improved arch or bridge
To increase power, an exercise called Enhanced Arch is included in the Strengthening Workout Complex. The man lies on the ground, bends his knees, his arms are placed along the body. Then you should slowly move away from the surface and lift your hips; He rests his heels and palms on the floor. When lifting, the gluteal muscles are tightened as much as possible. In this position, lock for 30 seconds, return to the starting position.
With each workout, the time to maintain the hips in weight increases by 10 seconds, gradually reaching two minutes. A workout involves 5-8 approaches. More is possible, as long as you feel good.
The set of exercises described helps increase testosterone production, relieves uncontrolled ejaculation, improves sensations during intercourse and improves semen characteristics. 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 it for at least two months every day. When the situation improves, you can switch to 2-3 workouts per week.