When treating erectile dysfunction, it is better to take an integrated approach and not rely only on drugs and medicines.In addition, a person should normalize his diet and increase physical activity.Special potency-enhancing exercises strengthen muscles, activate blood circulation and improve mood.
How important is activity to "man power"?
One of the most common causes of men's loss of strength is a sedentary lifestyle and low physical activity.Additionally, modern criteria for attractiveness include straight posture, muscle definition, and smarts.
Regular exercise helps:
- Full oxygen saturation of body tissues and cells must be ensured;
- Improves both general blood flow and microcirculation in the pelvic organs;
- Increase stamina and get in good physical shape;
- It strengthens the immune system, increases the body's resistance to infections and viruses.
However, you should know that the level of load should be moderate.Excessive exercise can have a negative effect on the body's systems.Bodybuilding athletes often suffer from sexual disorders due to overzealousness or medication.These types of dietary supplements cause significant damage to the body, reduce male potency and cause skin diseases.
The most effective exercises to improve potency.Top 20
In order to increase sexual potency, specialists working in the field of physical therapy include specially developed complexes that include male potency exercises that solve various problems.Some are used to increase testosterone, others have a general strengthening function, and others prevent the formation of congestion.Physical activity is also important in the prevention of inflammatory diseases of the prostate, the work of which largely determines the level of male strength.
Physical exercises affecting blood circulation
Normal blood circulation in the pelvis is the key to a stable erection.If the arterial lumens do not dilate sufficiently and the venous lumens narrow, fluid circulation is interrupted.
It stagnates in the organs, contributing to the development of prostatitis and sexual dysfunction.Potency exercises at home help men restore blood flow without additional visits to the gym.Instead of regular charging, it is enough to perform a special complex.
"Berezka"
It is a practice familiar to many from childhood.It's simple:
- From a lying position, raise your legs so that they form a 90-degree angle to the body;
- Place your hands under your buttocks and lift your pelvis and back off the floor;
- As a result, it is necessary that only the head and the upper part of the back lie on a horizontal surface;
- Freeze in the indicated position for 2.5 minutes.
Exercises for the pubococcygeus muscle
These exercises are the first to be recommended to improve erectile function.A small complex helps to feel the muscle and learn to control it.Includes:
- Stopping the beam.The manipulations are performed while urinating.The nozzle must be stopped and restarted.Characteristics: Mild painful sensations may occur in the first days.If you cannot stop the flow, this indicates muscle weakness.The ideal that is important to strive for is stopping three times;
- Muscle tension.If the beginning of the complex helps to feel, then the second exercise teaches control.You should start with 10 repetitions, the number of which should be increased over time.You need to tense the muscle and maintain this state as long as possible.The exercise can be done at any time, the main thing is that the man sits during it.
"Eight"
These movements promote blood flow and effectively warm up the muscles.For this you need:
- Do 8 reps and write the number “8” with your hips “back”;
- Draw the same number of eights, move forward;
- It is important to watch the body during the exercise - the upper body should remain as still as possible, only the buttocks and lower limbs should be used.
"Jumping Squats"
It's an exercise that positively affects blood circulation, but puts a lot of strain on the heart, so if you have heart disease, do the movements carefully.Mandatory:
- With your feet shoulder-width apart, squat down;
- Place your palms on the floor or mat;
- With a sharp movement, throw your leg back to get the original push-up position;
- Bring your lower limbs together again and jump to a standing position.
We recommend doing this exercise 8 times for 4-5 approaches.
Pelvic lift
A useful and not too complicated gymnastic element for male potency, which must be performed 10 or more times.Action:
- Lie on the floor, stretch your arms, bend your legs;
- Raise your pool as high as possible;
- You should rest your legs and back on a level surface;
- To increase the difficulty, you can place any weight on your stomach and hold it.
Testosterone producing loads
Testosterone is a hormone that allows a man to be attracted to a woman and feel physical excitement.
Potency-enhancing strength exercises can increase the production of sex hormones and contribute to beautiful and shapely muscles.Most elements are performed in the gym under the supervision of an instructor or an experienced partner.
Deadlift
It is an energy-intensive exercise that affects many joints and muscles.To perform it correctly, a man must be flexible, so beginners are recommended to first use a gymnastic complex to increase flexibility and further strengthen the back.
Exercise technique:
- The back should be straight and tense during the entire execution;
- The chin appears straight, if it is lowered, the spine loses its evenness;
- The chest should be pushed forward;
- The first approach is performed with an empty dumbbell so that the muscles remember the dynamics and correct mechanics of the execution;
- Feet should be shoulder width apart;
- The focus is on the corners;
- A normal grip should be used when holding the bar;
- Lifting the barbell is done by tensing the muscles of the lower limbs and back;
- After bringing the barbell to the top point, it is important to maintain a straight back position without leaning back;
- You need to slowly reduce the load, using the muscles of the legs and pelvis.
Squats with dumbbells
Such squats can be divided into 3 types:
- The cup - requires the use of any weighting material.You have to take it in your hand and press it to your chest.The basic position is that the feet are wider than shoulder width apart, with the toes turned slightly outwards.The back should be straight throughout the exercise.Squat straight, bend your knees toward your toes, and place your elbows between your knees at the lowest point;
- Squats with dumbbells on the shoulders are recommended for more experienced athletes.The dumbbell should be placed on the trapeze behind your head.The hands are placed at shoulder height, palms facing forward.In order to minimize the likelihood of injury, it is very important to maintain the alignment of the spine.Inhale during descent, exhale during rise;
- The front squat is the most complex technique, but also the most effective.The bar should be held at the level of the collarbone, slightly higher.By placing the bar on the collarbone, the athlete prevents the bar from rolling.The vertical position of the body must be vigilantly monitored throughout the entire range of motion.
Bench press
The exercise is performed from a lying position.A special table stand is used.The key to proper execution is a comfortable position, with support on the feet, pelvis, shoulder blades, and back of the head.It is important that the head is fixed.You should be looking straight up;it is not recommended to control the movement of the rod with your eyes.
You should bring your shoulder blades together and bend slightly.The angle of the knee is no more than 90 degrees.The legs press into the floor with force, the grip is as comfortable as possible for a man.When you remove the dumbbells from the racks, hold for a few seconds and then slowly begin to lower them toward your chest.Once you have reached the optimal bottom point, push up.
Weighted curl
This exercise is widely popular among men, but many trainers claim that the technique is often flawed 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 legs are in the same position.The body is straight, the knees are flexible.Turn your palms away from you, bring your elbows to your torso, tone your abs;
- The movement of the forearm and the strength of the biceps ensure weight lifting;
- After bringing the projectile to the highest point, stop and count to 2;
- Slowly lower the weight to the starting position
- Inhale as you go down, exhale as you go up.
The maximum effect of the performance element is achieved under the following conditions:
- No swinging of the bar, no quick vomiting;
- The bar should be raised from the pelvis to the shoulders along the path of a wide arc;
- Upward motion is faster than downward motion;
- All elements are executed seamlessly;
- The 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).
Military press
The most famous version of the military press is performed like this:
- Medium-sized rod (20 kg) with metal plate locks;
- The principle of the grip is that the hands are wider than the shoulders;
- The starting position is a straight spine, tense knees, feet apart;
- The barbell should be pressed up until the arms are very tense, and then the load should be lowered;
- It is important that the bar does not touch the chest, but at the same time lower the bar under the chin.
Exercises for normal prostate function
Prostatitis and other urological diseases not only negatively affect the general well-being, but also the erectile function.
Therefore, it is important to perform potency-enhancing physical exercises that have a beneficial effect on the prostate and ensure its full functioning.
Squat
A small series of exercises that are recommended to be performed in their entirety, not limited to one or two elements:
- Grab the back of the chair and squat as deep as you can 5 times;
- Perform the same movements, but returning to the "standing" position, rise to the toes;
- Alternately place your feet on a raised platform, using your glutes as you move.
Knee lift
To perform the exercise correctly, you need to lie on any level surface.Next steps:
- Stretch your arms and legs;
- Lift your right knee and pull it toward your chest;
- Count to twenty;
- Return to original position;
- Do the same with your left leg;
- It requires 3 repetitions.
"Superman Trick"
This element is performed from a prone position.Need:
- Extend your arms forward so that your whole body is in one line;
- Raise your arms and legs off the floor at the same time;
- Move them in different directions;
- Freeze for 15 seconds;
- Take the starting pose;
- Repeat several times.
"flight"
This gymnastic element requires you to pose on all fours with your palms resting on the floor.Following:
- Lift your left arm and right leg off the floor;
- Tighten your stomach as much as possible;
- Extend the upper limbs forward, the lower limbs backward;
- Freeze for 15-20 seconds;
- Return to the starting point and relax;
- Repeat, change arms and legs;
- Do 8-10 times.
Abdominal breathing
Abdominal breathing is very useful for maintaining prostate function.Lying on your back, inhale as deeply as possible and tighten your abdominal muscles.Freeze in this position for 10-20 seconds, then relax.
It often happens that in the initial stage a person "loses his breath" after a few seconds, but later he develops the ability to not breathe for up to 1 minute.
Gymnastics to increase male potency
It is worth paying attention to various oriental exercises, as well as potency-increasing exercises developed by Chinese and Japanese instructors, known as gymnastics.
Among the elements of yoga there are also movements that are useful in restoring sexual function.
Bends from a sitting position
The starting position is similar to the lotus position:
- Bend your right leg and pull your second leg toward your inner thigh so that your heel rests on it;
- Bend your left leg, squeeze your leg with your palm;
- Hold the position for 3-4 minutes while simultaneously massaging the feet;
- Do the exercise mirror-like;
- 4 approaches will be required.
Classic tiltable
A special bending technique that effectively increases male strength.For proper operation you need:
- Stand straight and place your feet 70 cm apart;
- Extend your arms to the side;
- As you inhale, bend so that the fingers of your left hand touch your right leg, while the other hand looks straight up;
- Exhale, straighten up;
- Do the exercise mirror-like;
- You should do 7-8 repetitions.
"wagging his tail"
To perform this element, you must assume the fetal position and then:
- Extend your arms along your body, palms up;
- Relax your head muscles, rest your forehead on the floor;
- Start moving your bottom as if it were an imaginary tail that you need to wag;
- Continue until moderate fatigue appears.
"Archery"
For correct implementation, several manipulations will be required:
- Place your right leg forward and bend it so that the knee is directly over the toes;
- Put your left leg back, keep it straight and rest on the whole leg;
- Raise your right hand and extend it forward as if you were holding a bow in your fist;
- Pull back the invisible bowstring with your left hand;
- Tighten the muscles of the chest, slightly raise the chin, freeze for 5 minutes;
- Switch limbs and repeat.
"Snake"
The last practice is related to ancient Japanese and Chinese spiritual practices.You should lie face down and stretch out.Then you need to do the following:
- Press your palms into the floor, placing them just below the shoulder line;
- Inhale and smoothly raise your torso;
- The back should bend, but the pelvic bones should be pressed to the surface;
- After reaching the maximum point, you must throw your head as far as possible and freeze;
- Gently and slowly return to the starting position as you exhale;
- The item must be repeated at least 10 times.
In addition to doing special complexes to increase potency, take regular walks in the fresh air.Regular but short morning jogging, swimming in the pool and yoga are beneficial.The latter ensures the synthesis of sex hormones, stretches the spine, strengthens the hip muscles, and increases the sensitivity of nerve endings.In addition, Eastern exercises harmonize the emotional state necessary for a meaningful life and a balanced mood.