Good potency is a sign of a man’s strength, which directly affects self-esteem and, as a result, the quality of intimate life. Chronic stress, neurosis, lack of sleep and rest cause intimate problems, reduce sexual activity, which suppresses men on a psychological level. Exercise for potency at home is an easy and quick way to increase potency and improve erection quality. Consider when physical activity is needed and which exercises are most effective for male potency?
Who is indicated for exercises that increase potential?
Of course, erection exercises are essential for all men, regardless of age and lifestyle. Their implementation is not only a cure but also a prevention of impotence. Specialized exercise complexes are focused on strengthening the perineum muscles, allowing you to overcome erectile dysfunction.
Indications for physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Sex reduction;
- Premature ejaculation;
- Low endurance during sexual intercourse.
Commonly described problems are caused by decreased blood circulation, swelling in the pelvis. In the presence of these factors, physical. Activities will help significantly, increase male strength. When the cause is stress and nervous tension, training also helps, as it promotes the production of a hormone - serotonin - a substance that fights stress and its consequences.
When the reason for the reduction in erectile function is taking medication, then potency-enhancing exercises have little effect. In this case it is necessary to contact a doctor who will change the treatment of the drug - replace the drug with side effects with similar drugs that do not adversely affect sexual performance.
Contraindications
Exercise at home to improve potency is practically not a contraindication. It is recommended to refrain from physical activity against the background of exacerbation of urinary tract infections, shortness of breath and cold, accompanied by fever, fever, general weakness.
Contraindications include an inflammatory process in the pelvic area, as an increase in blood circulation during exercise can provoke the spread of inflammation, thereby worsening the state of health. Also, physical activity is not recommended for oncological processes of any localization.
Cardiovascular diseases are relatively contraindicated. In this case, it is advisable to consult a medical specialist, as disproportionate loading can lead to complications. It is necessary to take into account such factors as the age of the man, concomitant diseases.
In overweight men there is a strong load on the heart, blood vessels, joints. If you suddenly start exercising, it will lead to a deterioration in your well-being. In the presence of obesity any loading dose is necessary. If symptoms such as headache, nausea, dizziness appear, then the exercise is stopped immediately.
A set of general strengthening exercises
Exercises to improve potency consist of two parts. These are general strengthening exercises and PC muscle training directly (pubic-coccygeal muscle). General strengthening exercises are aimed at normalizing blood circulation, raising the level of stagnation, muscle tone and endurance.
The pubococcygeal muscle is responsible for potency and sexual health. If he is strong and trained, then he has no problem with the prostate, the urinary process. Otherwise, a person experiences a whole range of intimate problems - premature ejaculation, weak erections, low potency and libido.
To start training your computer muscles, you must first find that muscle. The easiest way to feel it is when urinating: you need to place two fingers between the testicles and the anus and stop urinating for 2-3 seconds with the same muscle tension. It is clearly felt under the fingers. As a search alternative - slightly "shake" the erect penis: at this point you can clearly feel the muscle tension.
Erectile function exercises, in particular PC muscle exercises, have the following characteristics:
- The essence of the training is to alternate relaxation and tension of the PC muscle.
- You can train the coccygeal muscle while sitting, standing, lying down.
- To increase the effectiveness of the lesson, it is necessary to tense the muscle on full exhalation, by holding the breath.
- The increase in load is carried out gradually.
- It is recommended to inhale through the nose and exhale through the mouth during the session.
- All exercises are done 120 minutes after eating. It is forbidden to exercise on an empty stomach.
During the training it is recommended to follow a drinking regime - you need to drink at least two liters of clean fluid a day. During the lesson, you do not need to drink as the load on the cardiovascular system increases.
Seats
Squats are effective exercises to increase potency in men. Such activities were known even after physical education lessons. The man stands upright, with his legs shoulder-width apart. The socks of the feet should bend slightly from the outside - this allows you to reduce the load on the knee joints.
When exercising, you should tense the muscles of the perineum and buttocks, try to lose weight - as if a man wants to sit on a chair. In the lower position they hold for 3-5 seconds, after which they slowly return to the original position. Start with 10 sets and one workout a day. After a week you can increase the number of approaches by 30-50 times.
Pelvic rotation
Pelvic rotation helps to remove impotence. This is a simple exercise that can be done by all members of the stronger sex. It helps to normalize blood circulation, reduces swelling in the pelvis, which increases potency. Starting position: Stand upright, legs shoulder-width apart, hands at waist. Then you need to rotate the pelvis: 40-50 times in each direction.
Run on the ground or walk
Not everyone has jogging in the park area. In addition, exercise is offered - running on the ground or walking. The legs should be raised as high as possible so that the knees touch the abdomen. The hands also perform active movements during exercise.
It is enough to "run" for 8-10 minutes a day. In order not to get bored, you can turn on interesting videos or music. With normal neighbors running on the ground it is permissible to replace it with a jump rope.
Improved arch or bridge
To increase potency, an exercise called an improved arch is included in a set of strengthening exercises. The man lies on the floor, bends his knees, puts his hands on his body. Then you should slowly move away from the surface and lift your thighs - put your heels and palms on the floor. When lifting, the gluteal muscles are stretched as much as possible. Lock in this position for 30 seconds, return to the starting position.
During each workout, the weight on the thighs increases by 10 seconds and gradually reaches two minutes. One exercise involves 5-8 approaches. More is possible, provided you feel good.
The exercises described help increase testosterone production, relieve uncontrolled ejaculation, enhance sensations during sexual intercourse, and improve sperm characteristics. Regular exercise is a good prevention of stagnation and circulatory disorders, urinary tract infections and prostate cancer. To achieve the desired effect, you should do it every day for at least two months. When the situation improves, you can switch to 2-3 exercises a week.