Physical exercises to increase potency are used for the purpose of daily training of the muscles and soft tissues responsible for a fast and stable erection. Exercises for potency at home are indicated for men of any age in order to maintain good blood circulation in the genitals and prolong their excellent functionality. Training can be done without leaving the house, or you can sit in the yard in the fresh air if the person lives in the private sector. Enriching the body with oxygen will only enhance 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 use training for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function, and with it, the quality of intimate life.
Penis pumping 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 from the slightest touch or erotic fantasies it is even more filled with blood. Don't waste your time. It is necessary to start performing gymnastics for the penis, which consists of the following physical actions:
- focus all your 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 excitement);
- after each lifting of the penis upwards, it is necessary to relax so as not to overstrain the organs, and then repeat everything again;
- 15 repetitions are done 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 state it was in before.
Increased Kegel muscle tone
It is not about the structure of the male genitourinary system, but that this exercise was named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of gymnastics for potency, which consists of the following physical activity on one of the exclusively male muscles of the genitourinary system:
- With two fingers, feel the area of the perineum, which is located between the scrotum and the anus;
- put pressure on the surface of the skin so that the pulse in the blood vessels is felt with bundles of fingers (it is not necessary to squeeze the perineal area strongly, and the sensations should be extremely pleasant);
- with reflex movements, the anus should be squeezed so that the Kegel muscle, which is located in the upper part of the intimate zone, is simultaneously tensed;
- each muscle contraction is performed with effort and held in spasm for 2-3 seconds.
The optimal number of repetitions is 20-25 times. In the first stages, this exercise to increase potency is best done in 2-3 series. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and the muscle responsible for the quality of the erection.
Pelvic rotation
The simplest exercise for potency in men, the principle of which is active movement of the hips around its axis. This technique of physical activity increases blood circulation in the tissues of the genital organs, adds energy and develops male 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 fixed on 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 person independently. The main thing is not to overdo it. This exercise to strengthen potency is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).
air bike
A complex exercise for impotence in men, the implementation of which will not only preserve the health of the genital area, but also improve the outflow of venous blood from the lower extremities. The filling 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);
- the hands are fixed on the hip joints;
- the legs and the entire pelvis are raised, and the fulcrum is shifted to the thoracic spine;
- the lower limbs perform movements that imitate riding a bicycle, but only in this case the legs cut through the air.
The exercise should last at least 5 minutes. A trained man can perform this exercise to improve potency for a long period of time. At the moment of performing these movements, the prostate is strengthened, and good endurance of the muscles responsible for the stability of the penis at the moment of sexual excitement develops.
Butt walking
One of the best exercises for potency, the effect of which is felt immediately. This result is achieved due to a sharp rush of additional blood volume to the organs located in the pelvic area. The technique of 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 movement of the body forward is carried out by moving the buttocks (in fact, all efforts are made to squeeze the muscles of the back of the leg);
- these movements are performed until complete physical impotence and severe fatigue in the buttock muscles.
With this exercise, you can perfectly increase potency thanks to the good blood supply to the testicles, prostate and cavernous bodies of the penis. To achieve the maximum therapeutic effect, you should devote at least 10-15 minutes a day to such simple gymnastics, and over time increase the duration of the training.
Wide squat
Squat strength exercises for men are the most popular because they are really useful for maintaining a good erection. In this case, it is recommended to exercise 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 place your legs at a distance of 80 cm from each other;
- after taking the initial position, the man performs a deep squat with his legs wide apart;
- each repetition is done as slowly as possible in order to feel a pleasant fatigue in every muscle located from the gluteal part of the limb to the foot itself.
The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will more easily master this type of training, and beginners will need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raising the legs above the head
An effective exercise, the development of which requires only a desire, relatively good physical shape and emphasis in the form of a wall. A 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 birch, but only the lower limbs are not kept straight, but move forward behind the back of the head);
- to avoid injuries and stretching of the neck muscles, perform the exercise near the wall so that you can always provide yourself with a stable emphasis on your feet;
- it must be in this position for at least 10 minutes.
The essence of this exercise to increase potency at home is that there is an outflow of venous blood from the pelvic area. Regular exercise rejuvenates the tissues of the prostate, prevents the stagnation of sexual secretions produced by this organ.
a boat
Exercises for impotence should include not only loading the area of the pelvic floor and the muscles of the intimate zone, but also strengthen the spine, because in the periphery of its processes there are nerve endings that coordinate the work of the centers. brain and genital organs. The boat refers to this type of physical activity for improving male strength, and the principle of its application 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);
- he takes a sharp breath and bends his back while raising his arms and legs (at that moment the shape of the human body resembles a boat);
- in the turning state, you need to stay at least 2-4 seconds, then relax the back and repeat the muscle tension again.
This exercise belongs to the category of increasing erection by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially useful for men who have spinal diseases or have experienced a traumatic brain injury.
Pelvic lift
An excellent exercise for men who want to improve the quality of their intimate life and always be on top in moments of intimacy with their sexual partner. The technique of 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 your body;
- rest your heels on the floor and gently lift your pelvis up;
- the feet and thoracic spine remain on the surface of the floor, and only the pelvic and lumbar segments of the spine are in motion.
What does this type of physical activity provide? Exercises to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in prostate tissues. In combination, all these factors give a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before sex.
Brainstorm
Exercises to improve potency can include not only physical activity, but also be associated with the training of certain brain centers responsible for erectile function. To increase potency in men using this type of exercise, you should act according to the algorithm below:
- lie down on the bed and try to relax as much as possible (you can turn on romantic music);
- give freedom to erotic fantasies, a man must represent the women he has dreamed of for so long;
- fingers slowly stroke 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 true intimacy with his partner, a man will experience strong sexual excitement immediately after similar genital touches.
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 perineum tendons, which improves erection. The principle of performing physical activity of this type is as follows:
- you need to stand on a flat surface, straighten your back and put your feet a little wider than your shoulders;
- the man squats as deep as possible, then straightens his knees quickly and jerkily, trying to jump as high as possible;
- the number of repetitions should be at least 10-15 in the initial phase of training and 25-35 times after a week of gymnastics.
The first therapeutic effect appears already 7 days after the start of physical activity. It strengthens the muscles located in the prostate, improves blood flow to the penis. Erection occurs much faster and lasts longer during intercourse.
Sports programs for potency
How to increase male strength with the help of certain sports? What exercises will you have to master in order to always be on top in bed with your beloved woman? In addition to the individual gymnastic training described above, there are certain sports that are best for enhancing potency. They can be used as a prevention of 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 body contact with water, almost all the muscles of the human body work, especially the lower part actively moves, buttocks are trained, natural prostate massage is performed);
- cycling (when pedaling, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which guarantees excellent blood supply to all organs of the male genitourinary system);
- squatting with small weights (it is recommended to use a barbell or dumbbells whose total weight does not exceed 25-30 kg and it is mandatory to wear a safety belt that supports the lumbar spine);
- sprint (sprint is no less useful, but jerks at 100-200 meters with full equipment and recovery of intracellular energy have a more favorable effect on the muscles of the pelvic floor, strengthen the prostate, increase 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 always a taut appearance, muscle tone in all parts of the body, an erection in stone and an excellent libido.