When dealing with erectile dysfunction, it is better to take an integrated approach, and not just rely on medications and drugs.In addition, a man must normalize his diet and increase physical activity.Specially designed exercises for potency help strengthen muscles, activate blood circulation, and improve mood.
How important is activity for “male 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 straight posture, muscle definition, and smartness.
Regular exercise helps:
- Ensure complete oxygen saturation of body tissues and cells;
- Improve both 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 need to know that the load level should be moderate.Excessive exercise can have a negative impact on the body's systems.Often, bodybuilding athletes suffer from sexual dysfunction due to excessive zeal or taking pharmacology.Supplements of this type cause significant harm 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 congestion.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 stable erection.If the arterial lumens do not expand enough, and the venous lumens narrow, then fluid circulation is disrupted.
It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction.Exercises for potency 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 familiar to many from childhood.It's simple:
- From a lying position, raise your legs so that an angle of 90 degrees is made relative to the body;
- Place your hands under your buttocks and lift your pelvis and lower back off the floor;
- As a result, it is necessary that only the head and upper back rest 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 for enhancing erectile function.A small complex helps you feel the muscle and learn to control it.It includes:
- Stopping the jet.Manipulations are performed during the act of urination.It is necessary to stop the jet and start it again.Features: In the first days, slight painful sensations may occur.If you cannot stop the flow, this indicates muscle weakness.The ideal to which it is important to strive is stopping three times at a time;
- Muscle tension.If the beginning of the complex helps you feel it, then the second exercise teaches control.You need to start with 10 repetitions, the number of which should be increased over time.You need to tense the muscle and maintain this state for as long as possible.The exercise can be performed at any time, the main thing is that the man sits while doing it.
"Eights"
These movements promote 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 “backward” direction;
- Draw the same number of eights, moving forward;
- It is important to monitor the body during the exercise - the upper body should remain as motionless as possible, only the buttocks and lower limbs should be used.
"Jumping Squats"
An exercise that has a positive effect on blood circulation, but puts a high load on the heart, so if you have heart disease, you should perform the movements with caution.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 so that you get the original push-up position;
- Collect your lower limbs again and jump into a standing position.
It is recommended to perform this exercise 8 times for 4-5 approaches.
Pelvic lift
A useful and not too complicated gymnastic element for male potency, which needs to be done 10 or more times.To do:
- Lie on the floor, extend your arms, bend your legs;
- Raise your pelvis as high as possible;
- You should rest your feet and back on a horizontal surface;
- To increase the difficulty, you can put any weight on your stomach and hold it.
Testosterone-producing loads
Testosterone is a hormone that allows a man to experience attraction to a woman and physical arousal.
Strength exercises to increase potency can increase the production of sex hormones, and also contribute to beautiful and sculpted muscles.Most of the elements are performed in the gym under the supervision of an instructor or an experienced partner.
Deadlift
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 resort to a gymnastics complex to increase flexibility and further strengthen the back.
Exercise technique:
- The back should be straight and tense throughout the entire execution;
- The chin looks straight, if you lower it, the spine will lose its evenness;
- The chest must be pushed forward;
- The first approach is performed with an empty barbell so that the muscles remember the dynamics and correct mechanics of execution;
- Feet should be shoulder-width apart;
- The emphasis is on the heels;
- When grasping the bar, you should use a normal grip;
- The barbell is lifted by tensing the muscles of the lower extremities and back;
- Having brought 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 your legs and pelvis.
Squats with weights
Such squats are divided into 3 types:
- Cup ones - 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 legs are wider than shoulder-width apart, the toes of the feet are slightly turned outward.Your back should be straight throughout the entire exercise.You should squat straight, turn your knees towards your toes, and place your elbows between your knees at the lowest point;
- Squats with a barbell on the shoulders are recommended for more experienced athletes.The barbell should be placed on the trapeze behind your head.Hands are located at shoulder level, palms facing forward.To minimize the likelihood of injury, it is very important to maintain the alignment of the spine.You should inhale as you descend, exhale as you grow;
- Front squats are the most complex technique, but also the most effective.The bar should be held at collarbone level, slightly higher.By placing the bar on the collarbones, the athlete prevents the bar from rolling.Throughout the entire range of movement, 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-rack is used.The key to proper execution is a comfortable position, with support placed on the feet, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You need to look straight up; it is not recommended to control the movement of the bar with your eyes.
You should bring your shoulder blades together and bend a little.The angle at the knee is no more than 90 degrees.The feet are pressed into the floor with force, the grip is as comfortable as possible for a man.When removing the barbell from the racks, you should fix it for a few seconds, then begin to slowly lower it towards the chest.Having reached the optimal bottom point, squeeze upward.
Barbell curl
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 located 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 are springy.Turn your palms away from you, elbows near your torso, tone your abs;
- Forearm movements and biceps strength provide lifting of the weight;
- Having brought the projectile to the highest point, pause 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 under the following conditions:
- No swinging of the bar, no rapid throwing up;
- Lifting the bar from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
- The upward movement is faster than the downward movement;
- All elements are performed smoothly;
- 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 (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 locks;
- The grip principle is that the hands are positioned wider than the shoulders;
- The starting position is a straight spine, tense knees, feet apart;
- The barbell must be pressed upward 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 set of exercises that are recommended to be performed in full, not limited to one or two elements:
- Grab the back of a chair and squat as deeply as possible for 5 times;
- Perform the same movements, but returning to the “standing” position, rise on your toes;
- Alternately place your legs on an elevated platform, using the gluteal muscles during movement.
Knee lift
To do the exercise correctly, you should lie on any horizontal surface.Next steps:
- Stretch out the arms and legs;
- Raise your right knee and pull it towards your chest;
- Count to twenty;
- Return to original position;
- Do the same with the left leg;
- Requires 3 reps.
"Superman Trick"
This element is performed from a prone position.Need to:
- Extend your arms forward so that your whole body is in line;
- Lift 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"
For this gymnastic element, you should take a pose on all fours and rest your palms on the floor.Next:
- Lift your left arm and right leg off the floor;
- Tighten your stomach as much as possible;
- Stretch the upper limbs forward, the lower limbs back;
- Freeze for 15-20 seconds;
- Return to the start and relax;
- Repeat, changing arms and legs;
- Perform 8-10 times.
Belly breathing
Belly breathing is very useful for maintaining the functioning of the prostate gland.Lying on your back, you need to inhale as deeply as possible and tense your abdominal muscles.In this position, freeze for 10-20 seconds, then relax.
Often, at the initial stage, a man may “lose his breath” after just a couple of seconds, but later the ability to not breathe for up to 1 minute develops.
Gymnastics to increase male potency
It is worth paying attention to various eastern practices, as well as exercises developed by Chinese and Japanese instructors to improve potency, called gymnastics.
Even among the elements of yoga, there are movements that are useful for 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 the inner thigh so that your heel rests on it;
- Bend along your left leg, clasp your foot with your palms;
- Maintain the position for 3-4 minutes while simultaneously massaging the foot;
- Perform the exercise in a mirror manner;
- It will take 4 approaches.
Classic tilts
A special bending technique that effectively increases male strength.To perform correctly you need:
- Stand up straight and place your feet 70 cm apart;
- Extend your arms to the sides;
- As you inhale, bend over so that the fingers of your left hand touch your right foot, while your other hand looks straight up;
- Exhaling, straighten up;
- Perform the exercise in a mirror manner;
- You should do 7-8 repetitions.
"Wag the Tail"
To do this element, you need to take a fetal position, and then:
- Stretch your arms along your body, palms up;
- Relax your head muscles, rest your forehead on the floor;
- Start moving 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 perform it correctly, several manipulations will be required:
- Place your right leg forward and bend it so that your knee is directly above your toes;
- Place your left leg back, it should be straight and rest on the entire foot;
- Raise your right hand and extend it forward in a motion as if you were holding a bow in your fist;
- Pull back the invisible bowstring with your left hand;
- Tighten your chest muscles, raise your chin slightly, freeze for 5 minutes;
- Swap limbs and repeat.
"Snake"
The last exercise relates to ancient Japanese and Chinese spiritual practices.You need to lie face down and stretch out.Next you need to do the following:
- Press your palms into the floor, placing them just below the shoulder line;
- Inhale and smoothly lift your torso up;
- The back should bend, but the pelvic bones should be pressed to the surface;
- Having reached the maximum point, you should throw your head back as far as possible and freeze;
- Return to the starting position smoothly and slowly, while exhaling;
- You must repeat the element at least 10 times.
In addition to performing specialized complexes to increase potency, you should also regularly take walks in the fresh air.Regular but short morning jogging, swimming in the pool, and doing 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 fulfilling life and an even mood.