Exercises for potency - which are most effective for men?

When dealing with erectile dysfunction, it is better to have an integrated approach, and not rely only on medications and drugs.In addition, a man should normalize his diet and increase physical activity.Exercises specially designed for potency help strengthen muscles, activate blood circulation and improve mood.

How important is activity to "masculine strength"?

One of the most common reasons for decreased male strength is a sedentary lifestyle and low level of physical activity.In addition, modern criteria for attractiveness include upright posture, muscle definition and intelligence.

Regular exercise helps:

• Ensuring complete oxygen saturation of body tissues and cells;
• Improves general blood flow and microcirculation in the pelvic organs;
• Increase endurance and get in good physical shape;
• Strengthen the immune system, increase the body's resistance to infections and viruses.

However, you should know that the load level should be moderate.Excessive exercise can have a negative impact on body systems.Often, bodybuilding athletes suffer from sexual dysfunction due to overzealousness or taking pharmacology.Supplements of this type cause significant damage to the body, reducing male potency and causing skin diseases.

The most effective exercises to improve potency.Top 20

To increase sexual potency, specialists in the field of physical therapy have specially developed complexes that include exercises for male potency that solve various problems.Some of them are designed to increase testosterone, others have general strengthening functions and others prevent the formation of overload.Physical activity is also important for the prevention of inflammatory diseases of the prostate gland, the work of which largely determines the level of male strength.

Physical exercises that affect blood circulation

Normal blood circulation in the pelvis is the key to a lasting erection.If the lumens of the arteries do not expand enough, and the venous lumens narrow, then the circulation of fluids is disrupted.

It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction.Potency exercises at home help men restore blood flow without additional visits to the gym.It is enough to perform a specialized complex instead of regular charging.

"Berezka"

An exercise known to many since childhood.It's simple:

• From a lying position, raise your legs so that an angle of 90 degrees is formed in relation to the body;
• Place your hands under your back and lift your pelvis and lower your back off the floor;
• As a result, it is necessary that only the head and upper back rest on a horizontal surface;
• Raise in the indicated position for 2.5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first to be recommended for improving erectile function.A small complex helps you feel the muscle and learn to control it.It includes:

• Stopping the plane.Manipulations are performed during the act of urination.It is necessary to stop the plane and start it again.Features: In the first days, slight painful sensations may appear.If you cannot stop the flow, this indicates muscle weakness.The ideal it is important to strive for is to stop three times at once;
• Muscle tension.If the beginning of the complex helps you feel it, then the second exercise teaches control.You should start with 10 repetitions, the number of which should increase over time.You need to tense the muscles and maintain this position for as long as possible.The exercise can be performed at any time, the main thing is that one sits while doing it.

"Eight"

These movements stimulate blood flow and effectively warm up the muscles.To do this you need:

• Do 8 repetitions, describing the figure "8" with your hips in the "back" direction;
• Draw the same number of eights, moving forward;
• It is important to monitor the body during training - the upper part of the body should remain as still as possible, only the buttocks and lower limbs should be used.

"Jump Squats"

An exercise that has a positive effect on blood circulation, but that puts a lot of strain on the heart, so if you have heart disease, you should perform the movements carefully.Required:

• With your feet shoulder-width apart, squat down;
• Place your palms on the floor or mat;
• With a sharp movement, throw your legs back in order to take the original push-up position;
• Bring your lower limbs back together and jump into a standing position.

It is recommended to perform this exercise 8 times for 4-5 approaches.

Lifting the pelvis

A useful and not too complicated gymnastic element for male potency, which should be done 10 or more times.To do:

• Lie on the floor, stretch your arms, bend your legs;
• Raise the pelvis as high as possible;
• You should rest your legs and back on a horizontal surface;
• To increase the difficulty, you can put any weight on your stomach and hold it.

Loads that produce testosterone

Testosterone is a hormone that allows a man to experience attraction to a woman and physical arousal.

Strength training to increase strength can increase the production of sex hormones, and also contribute to beautiful and sculpted muscles.Most elements are performed in the gym under the supervision of an instructor or an experienced partner.

Deadlift

A high-energy exercise that hits many joints and muscles.To perform it correctly, a man must be flexible, so beginners are recommended to first go to a gym complex to increase flexibility and further strengthen the back.

Exercise technique:

• The back should be straight and tense throughout the execution;
• The chin looks straight, if you lower it, the spine will lose its uniformity;
• The chest should be pushed forward;
• The first approach is performed with an empty barbell so that the muscles remember the dynamics and correct mechanics of the execution;
• Feet should be shoulder width apart;
• The emphasis is on the heels;
• When grasping the bar, you must use a normal grip;
• The barbell is raised by straining the muscles of the lower extremities and the back;
• After bringing the barbell to the top point, it is important to maintain a straight back position without bending back;
• You need to lower the load slowly, using the muscles of the legs and pelvis.

Squats with weights

Such squats are divided into 3 types:

• Cups - require the use of any weighting material.You need to take it in your hand and press it to your chest.The basic position is that the feet are wider than the width of the shoulders, the toes are turned slightly outwards.Your back should be straight throughout the exercise.You should sit up straight, bend your knees towards your toes and place your elbows between your knees at the lowest point;
• Barbell squats are recommended for more experienced athletes.The barbell should be placed on the trapezius behind the head.Hands are placed at shoulder level, palms facing forward.To minimize the possibility of injury, it is very important to maintain the alignment of the spine.You must inhale as you descend, exhale as you ascend;
• Front squats are more complex, but also more effective techniques.The bar should be held at the level of the clavicle, slightly higher.By placing the bar on the collarbones, the athlete prevents the bar from rotating.During the entire range of motion, it is necessary to vigilantly monitor the vertical position of the body.

Bench press

The exercise is performed from a lying position.A special bench is used.The key to proper execution is a comfortable position, with support placed in the legs, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You must look straight up;it is not recommended to check the movement of the tape with your eyes.

You should bring your shoulder blades together and bend slightly.The angle at the knee is not more than 90 degrees.The legs are pressed to the floor with force, the grip is as comfortable as possible for a man.When you remove the barbell from the racks, you need to fix it for a few seconds, then start slowly lowering it towards your chest.After reaching the optimal bottom point, squeeze up.

Barbell curls

This exercise is widely popular among men, but many instructors claim that the technique is often incorrect, and accordingly, the strength element does not bring all the benefits, but the risk of injury increases.

Rules for correct execution:

• The bar is at the level of the pelvis, the grip is slightly wider than the shoulders, the feet are in the same position.The body is straight, the knees elastic.Turn your palms away from you, elbows near your torso, tone your stomach;
• The movements of the forearm and the strength of the biceps ensure the lifting of the weight;
• After bringing the projectile to the highest point, stop and count to 2;
• Slowly lower the weight to the starting position
• Inhale as you move down, exhale as you move up.

The greatest effect from the power element will be in the following conditions:

• No bar swing, no quick lift;
• Lifting the bar from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
• Moving up is faster than moving down;
• All elements are performed without problems;
• Elbows should be left slightly bent at the lowest point.

In the first stages, you should limit yourself to 8 repetitions and 5 approaches (the weight is selected individually).

Army Press

The most famous version of the military press is performed like this:

• Medium size bar (20 kg) with metal plate lock;
• The principle of the grip is that the hands are positioned wider than the shoulders;
• The starting position is a straight spine, tense knees, feet apart;
• The bar should be pressed up until the arms are very tense, after which the load should be lowered;
• It is important to ensure that the bar does not come into contact with the chest, but at the same time lower the bar below the chin.

Exercises for normal prostate function

Inflammation of the prostate gland and other urological diseases negatively affect not only general well-being, but also erectile function.

Therefore, it is important to perform physical exercises for potency, which have a beneficial effect on the prostate and ensure its full functioning.

Squats

A small group of exercises that are recommended to be performed in full, without being limited to one or two elements:

1. Grab the back of a chair and sit as deep as possible for 5 times;
2. Perform the same movements, but returning to the "standing" position, stand up on your toes;
3. Alternately place your feet on a raised platform, using the gluteal muscles during the movement.

Raising the knee

To do the exercise correctly, you need to lie on any horizontal surface.Next steps:

• Extend your arms and legs;
• Lift your right knee and pull it toward your chest;
• Count to twenty;
• Return to the original position;
• Do the same with the left leg;
• It requires 3 repetitions.

"Mark of Superman"

This element is performed from a prone position.Need:

• Stretch your arms forward so that your whole body is in line;
• Raise your arms and legs off the floor at the same time;
• Move them in different directions;
• Freeze for 15 seconds;
• Take the initial pose;
• Repeat several times.

"The Flight"

For this gymnastic element, you need to take a pose on all fours and rest your palms on the floor.Other:

• Lift your left arm and right leg off the floor;
• Tighten the stomach as much as possible;
• Stretch the upper limbs forward, the lower limbs backward;
• Freeze for 15-20 seconds;
• Return to the beginning and relax;
• Repeat, changing arms and legs;
• Perform 8-10 times.

Abdominal breathing

Abdominal breathing is very useful for maintaining the functioning of the prostate gland.Lying on your back, you should inhale as deeply as possible and tighten your abdominal muscles.In this position, hold for 10-20 seconds, then relax.

Often, in the initial stage, a man can "lose his breath" after only a few seconds, but later develops the ability to not breathe for up to 1 minute.

Gymnastics to increase male power

It is worth paying attention to various eastern practices, as well as exercises developed by Chinese and Japanese instructors to improve strength, called gymnastics.

Even among the elements of yoga, there are movements that are useful for restoring sexual function.

Bends over from a sitting position

The starting position is similar to the lotus position:

• Bend the right leg and pull the other leg towards the inner thigh so that your heel rests on it;
• Bend along the left leg, squeeze the leg with the palms;
• Hold the position for 3-4 minutes while simultaneously massaging the leg;
• Perform the exercise in a mirror manner;
• It will take 4 approaches.

Classic slope

A special bending technique that effectively increases male strength.To do the job properly you need:

• Stand straight and place your feet 70 cm apart;
• Extend your arms to the sides;
• As you inhale, bend so that the fingers of your left hand touch your right leg, while the other hand looks straight up;
• Extraction, direct;
• Perform the exercise in a mirror manner;
• You should do 7-8 repetitions.

"Wag your tail"

To do this element, you need to take a fetal position, and then:

• Extend your arms along your body, palms up;
• Relax your head muscles, rest your forehead on the floor;
• Begin to move your buttocks in such a way as if there is an imaginary tail that needs to wag;
• Continue until moderate fatigue sets in.

"Archery"

To do it correctly, some manipulations will be required:

• Place your right foot forward and bend so that your knee is directly over your toes;
• Place the left leg back, it should be straight and rest on the whole leg;
• Raise your right hand and extend it forward with a motion as if holding a bow in your fist;
• Pull the invisible cord with your left hand;
• Tighten the chest muscles, lift the chin a little, lift for 5 minutes;
• Switch limbs and repeat.

"Snake"

The last exercise is related to ancient Japanese and Chinese spiritual practices.You should lie face down and stretch.Next you need to do the following:

• Press your palms on the floor, placing them slightly below the shoulder line;
• Inhale and smoothly lift the torso up;
• The back should be bent, but the pelvic bones should be pressed to the surface;
• After reaching the maximum point, you should throw your head back as far as possible and lift;
• Return to the starting position smoothly and slowly, exhaling;
• You must repeat the element at least 10 times.

In addition to performing specialized complexes to increase strength, you should also regularly take walks in the fresh air.Regular but short jogging in the morning, swimming in the pool and yoga are considered beneficial.The latter ensures the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and has an effect that increases the sensitivity of nerve endings.In addition, Eastern practices harmonize the emotional state necessary for a full life and an even mood.