Physical exercises to increase potency are designed for daily training of the muscles and soft tissues responsible for a quick and stable erection. Home potency exercises are indicated for men of all ages to maintain good blood flow to the genitals and prolong their excellent functioning. Training can be done from 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 only enhances the therapeutic effect. Let's consider all types of physical activity intended exclusively for the male half of the population.
There are a large number of physical exercises for potency, which are widely used by men who want to eliminate erection problems themselves, or they use the training for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function, and thereby the quality of intimate life.
Penis Pumps and Kegel Muscle
This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and will be filled with even more blood by the slightest touch or erotic fantasies. Don't waste your time. It is necessary to start gymnastics for the penis, which consists of the following physical actions:
- focus all attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the main thing is to strain the muscles of the perineum to increase the state of arousal).
- after each lifting of the penis, it is necessary to relax so that the organ is not overloaded, and then repeat again;
- 15 repetitions are performed every morning.
It is recommended to keep a training diary and record the results of the exercise to increase potency. After a week of such gymnastics, the erection improves by at least 20% of the previous state.
Increased kegel muscle tone
It's not about building the male urogenital system, it's about the fact that this exercise was named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of potency gymnastics, which consists of the following physical activity on one of the exclusively male muscles of the genitourinary system:
- Use two fingers to feel the area of the perineum that is between the scrotum and the anus.
- Press on the surface of the skin so that the pulse in the blood vessels is felt with the bundles of fingers (it is not necessary to press the perineal area hard and the sensations should be extremely comfortable);
- reflex movements should compress the anus, so that at the same time the Kegel muscle, which is located in the upper part of the intimate zone, is stretched;
- 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 initial phase, this exercise to increase potency is best done in 2-3 sets. A man should be in a horizontal position so that all the load goes exclusively to 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 their axis. This technique of physical activity improves blood circulation in the tissues of the genital organs, adds energy and develops masculine strength. It is necessary to adhere to the following algorithm of actions:
- take a standing position and straighten your back;
- Legs are shoulder-width apart, hands are attached to the belt;
- Circular movements of the pelvis are performed in a clockwise direction, and then in the opposite direction.
For each direction, 40-50 such movements should be performed. The number of accesses is not limited and is regulated by the man himself. The main thing is not to overexert yourself. This exercise to strengthen potency is particularly useful for male representatives whose type of work is associated with a sedentary lifestyle (chauffeurs, office workers).
air bike
A complex exercise for male impotence, the performance of which not only maintains the health of the genital area, but also improves 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);
- hands are attached to the hip joints;
- the legs and the entire pelvis rise and the fulcrum shifts to the thoracic spine;
- The lower limbs perform movements that imitate cycling, but only in this case the legs cut through the air.
The workout should last at least 5 minutes. A trained man can do this exercise to improve potency over a longer period of time. At the time of performing these movements, the prostate is strengthened, good endurance of the muscles responsible for the stability of the penis at the time of sexual arousal develops.
Walking on the buttocks
One of the best potency exercises, the effect of which can be felt immediately. This result is achieved due to a sharp increase in the volume of additional blood to the organs located in the pelvic area. The technique for performing these physical activities is as follows:
- You need to sit on the floor, straighten your legs, your back is also kept as straight as possible.
- each lower limb is raised in turn, and the forward movement of the body is carried out by moving the buttocks (in fact, every effort is made to squeeze the muscles of the back of the legs);
- These movements are performed until complete physical impotence and the appearance of severe fatigue of the gluteal muscles.
With this exercise you can perfectly increase potency due to the good blood supply to the testicles, prostate and erectile tissue of the penis. To achieve the maximum therapeutic effect, you should devote at least 10-15 minutes a day to such simple gymnastic exercises, and over time increase the duration of training.
Wide squat
Potency exercises related to squats for men are the most popular as they are really useful for maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following technique:
- Stand on a hard and flat surface, straighten your back.
- put your hands on your hips and put your legs at a distance of 80 cm from each other;
- After taking the starting position, the man performs a deep squat with his legs wide apart.
- Each repetition is performed as slowly as possible so that a comfortable fatigue is felt in every muscle from the gluteus part of the limb to the foot itself.
The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find it easier to master this type of training, and beginners will need 5-7 days to get used to physical activity. You can increase or decrease the number of approaches and repetitions based on your own well-being, strength and energy.
Raise your legs above your head
An effective exercise that you only need desire to develop, a relatively good physical condition and a center of gravity in the form of a wall. The man lies on his back and performs the following actions:
- the legs are thrown up, and then carried behind the head (gymnastics is somewhat reminiscent of a birch, but only the lower limbs are not held straight, but move forward behind the back of the head);
- to avoid injuries and overstretching of the neck muscles, you should do the exercise close to the wall so that you can always get a stable footing with your feet;
- must remain 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. With regular exercise, the tissues of the prostate rejuvenate, the occurrence of stagnation of the sexual secretion produced by this organ is excluded.
boat
Exercises against impotence should include not only the load on the pelvic floor area and the muscles of the intimate zone, but also strengthen the spine, since within the scope of its processes are the nerve endings that coordinate the work of the centers of the brain and genital organs. The boat refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:
- the man lies on his stomach (the surface must be firm and perfectly flat, so it is best to sit on the floor);
- a sharp breath is taken and the back is arched, while the arms and legs are raised (at such a moment the shape of the human body resembles a boat);
- In a state of distraction, you need to stay at least 2-4 seconds, then relax your back and again repeat the tension of its muscles.
This exercise belongs to the category of increasing erection by improving the transmission of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It is especially useful for men suffering from spinal disorders or those who have suffered traumatic brain injury.
raising the pelvis
An excellent exercise for men who want to improve the quality of their intimate life and always be at the forefront in moments of intimacy with a sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:
- it is necessary to lie on your back and stretch your arms along the length of the body;
- Place your heels on the floor and gently lift your pelvis;
- The feet and thoracic spine remain on the floor surface and only the pelvis and lumbar spine are moving.
What gives this type of physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate. In combination, all these factors give a positive effect in the form of a stable erection that occurs in the first seconds of foreplay before sex.
brainstorming
Exercises to improve potency can include not only physical activity, but also associated with training individual brain centers responsible for erectile function. To increase potency in men with this type of exercise, you should use the following algorithm:
- lie on the bed and try to relax as much as possible (you can turn on romantic music);
- giving free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
- Fingers slowly caress the penis.
With the help of such a simple method, you can successfully train potency in men by stimulating the neural activity of the brain. At the moment of real intimacy with a partner, a man experiences strong sexual excitement immediately after similar touches of the genitals.
jump squats
These are effective exercises for men at home, which are actively used in cross-fit. They train the endurance of the pelvic floor muscles, strengthen the perineal tendons and thus improve the erection. The principle of performing physical activities of this type is as follows:
- You need to stand on a flat surface, straighten your back, and place your legs slightly wider than your shoulders.
- the man squats as low as possible and then quickly and jerkily straightens his knees and tries to jump as high as possible;
- The number of repetitions should be at least 10-15 times at the initial stage of training, and 25-35 times after a week of gymnastics.
The first therapeutic effect occurs already after 7 days from the day of the start of physical activity. Strengthens the muscles in the prostate, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.
Sports programs for potency
How to increase male strength with the help of certain sports? Which exercises do you have to master in order to always be at the top with your beloved woman in bed? In addition to the individual gymnastics training described above, there are certain sports that are most suitable for strengthening potency. They can be used to prevent sexual impotence and immediately after detecting 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 contact of the body with water, almost all muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed);
- cycling (when pedaling, the lower limbs and muscle fibers in the groin of the abdomen are involved, which ensures excellent blood supply to all organs of the male urogenital system);
- squats 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 seat belt that supports the lumbar spine);
- sprinting (sprinting is no less useful, but jerky running for 100-200 meters with full equipment and return of intracellular energy has a more beneficial effect on the pelvic floor muscles, strengthens the prostate, increases endurance during sexual intercourse).
Remember that moderate sports loads not only increase potency, heal male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. A high concentration of this sex hormone gives a man an always fit appearance, muscle tone in all parts of the body, a strong erection and excellent libido.