The most effective exercises for potency

There are very few men who do not worry about protecting their manhood for many years. The sexual instinct is one of the most powerful instincts that increase self-esteem. However, it is very sensitive.

Exercises to increase potency should be considered as a way to prevent and correct minor temporary psychogenic disorders. Erectile dysfunction in men can be caused by:

• poor nutrition;
• adverse environment;
• chronic stress;
• sedentary lifestyle, smoking;
• drink alcohol and even seemingly harmless beer.

Sexual deficiency can happen to any man, regardless of age.

The causes of erectile dysfunction are hormonal disorders, genital tract infections that cause prostatitis, prostate adenoma in men over fifty years old, vascular problems in the elderly, atherosclerosis that causes prostatectomy. Serious causes require serious treatment.

What are the benefits of sports?

Men, after the first episodes of erectile dysfunction, rush to the pharmacy to buy a remedy that eliminates the problem from the roots. It is easier to take pills than to exercise systematically. The effect of the tablet or spray occurs immediately.

The disadvantage is that all drugs have many contraindications and side effects that adversely affect health. It's also a budget-buster - they're all expensive.

Among men who care about maintaining a good level of potency, there are those who take natural vitamin and mineral complexes. This is really great, but there are also pitfalls:

• You should buy dietary supplements only from well-known manufacturers in special departments of stores or pharmacies;
• You can't order dietary supplements online or over the phone, no matter how super advertised they are. When you buy unsanitary powder from the genitals of a dried donkey, and for not even a nominal fee, you run the risk of being left in the place of an animal deprived of its genitals.

From this negative perspective, see the benefits of a number of physical exercises to maintain and increase male sexual activity:

• costs are minimal, because you can train both in the gym and at home;
• systematically performing men's exercises will lead to the improvement and strengthening of the body as a whole;
• physical activity compensates for the results of sedentary work;
• There is no age limit, you can always choose physical complexes for both young and old men.

Effect on potency

Improving blood circulation in the pelvis

• Taking an impulse from the increased libido, the cavernous bodies of the penis are filled with blood.
• The ischiocavernous muscles contract, preventing blood flow from the vessels.

This condition is an erection. Exercises increase blood flow and microcirculation in the pelvic area, thanks to which normal filling of the cavernous bodies, lengthening and thickening of the genital organ is achieved.

Why can blood flow decrease under normal conditions? There are many reasons and the most common ones are:

• alcohol and smoking and as a result vasospasm;
• sedentary work;
• passion for fast food, which has a negative effect on the vascular wall;
• there are picnics in nature - beer, vodka, pork kebab;
• cars - remember: "Our people do not go to the bakery by taxi! "Now they travel everywhere and always.

No one is calling for a complete abandonment of the benefits of civilization and other small joys of life. Physical exercise will help minimize damage by normalizing blood circulation.

Strengthening the pubococcygeus muscle

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of love and brilliant orgasm. This muscle connects the lower end of the coccyx and the inner area of the symphysis pubis.

It plays an important role by providing rhythmic contractions during orgasm.

A well-trained pubococcygeus muscle:

• removes congestion in the pelvis, that is, prevents congestive prostatitis;
• improves testicular function and hormonal levels;
• will increase capacity;
• improve the quality of orgasm;
• will prevent premature ejaculation.

How to do the complex correctly

The good thing about muscle training exercises is that some of them can be done anytime and anywhere - at work, at home, in transport.

The main complex includes only 2 exercises

name	How to perform
Stop the flow	During urination, it is necessary to stop it 2-3 times by straining the pubococcygeus muscle. This can be done every time you visit the toilet.
Muscle tension	Up to 3 sets of 10 compressions are performed.

Additional complex

It aims to increase potency in men

1. Hold the tension, change it to relaxation. It is important that the timing of these two movements is the same: 3 seconds of tension, 3 seconds of rest.
2. Speed stress. Rapid change of contractions and relaxations up to 20 times. 3 approaches.
3. Lifting weights. Hang the towel over the erect penis and try to lift it up in a jerking motion. The load can be increased by wetting the towel.

Recommendations for implementation:

• the strength of the stress is more important than the amount of stress;
• the muscle contracts separately from other muscle groups;
• the relationship of breathing rhythm with muscle work - tension (inhalation), relaxation (exhalation) or vice versa;
• training mode;
• regularity - at least 2 times a day.

The condition for the remaining methods is the selection of adequate physical activity: after exercise, you should feel tone, noise, not weakness and fatigue. In the next lesson, it is recommended to increase the load by no more than 10% of the previous one.

The best exercises to restore and increase potency

To increase potency, there are both individual exercises and special complexes designed to teach gym instructors. The technique can be learned step by step in video lessons.

Let's start with individual exercises that can increase potency at home in men.

On your feet

1. Active walking in place with knees raised high.
2. You can even help by pressing your knees to your stomach with your hands.
3. The load gradually increases from 30 to 50.

Tension

Effectively increases libido.

1. Stand straight, arms along the body, body relaxed, look forward.
2. Inhale from the bottom of your abdomen, hold your breath and squeeze the muscles of the anus for 3-4 seconds while exhaling, then relax as much as possible, accompanying it with exhalation.
3. After breathing is restored, repeat 5-6 times.

Keep the ball

1. You should hold a medium-sized ball between your knees, tensing the muscles of the lower extremities.
2. While lying on your back, perform it with the legs bent at the knees and hip joints.

Pelvic rotation

1. In Jedi yoga, the circular movements of the pelvis are called the "winner's dance".
2. The rotation of the pelvis in different planes leads to increased potency and can help with different friction during intercourse, which will surely surprise and delight your woman.

Walking on the hip

This exercise for potency applies to both Jedi yoga and traditional healing methods.

1. Sit on the floor, stretch your legs forward, and put your hands on your belt.
2. By contracting the muscles of the hips and legs, go forward, go 2 meters, return in the same way.

Bicycle

Erectile function can be enhanced by regular cycling due to increased blood flow in the pelvic area.

1. You choose the rhythm yourself.
2. Focus on breathing as you rotate your legs.
3. Cycling strengthens the abdominal muscles, is an effective treatment for peristalsis disorders and constipation.

Frog

1. Lie on your arms straight or slightly bent.
2. Alternatively, pull your knees toward your stomach.
3. Accelerates blood in the groin, pelvis, and lower limbs 10 times in 3 approaches. The frog martial art is included in the warm-up exercises.

Scissors

1. Lie on your back with your arms folded across your body or behind your head.
2. Raise your legs straight, spread them as far as possible and cross them.
3. Leg movements mimic scissor work. Exercise strengthens the abdominal muscles, removes excess fat from the abdominal cavity and restores hormonal levels.

Squat down

It has long been known that the most attractive part of a man's figure for women is the hips. Pumped elastic boots are a good sign that the owner's erectile function will be at its best.

Including squats in morning gymnastics will have a positive effect on a man's potential. Chinese scientists believe that if you squat regularly, gradually increase the number of squats, combine them with massage of active points and abdominal breathing, you can get rid of 100 diseases and live up to 100 years. The effectiveness is explained by the restoration of the flow of vital energy qi.

This is how a proper squat is done.

• Feet shoulder width apart, toes slightly to the sides.
• While breathing, we will squat until the fifth point is lowered as much as possible 15-20 times.

Catch the stone

1. The stone is imaginary, and you need to hold it by squeezing the leg muscles with the knees bent.
2. It is useful for increasing potency and strengthening the muscles of the anus. At the same time, a gentle massage of the prostate takes place.

Exercises on all fours

You can relieve accumulated fatigue and tension in this way:

1. From the pose "on all fours", rest your knees and palms on the mat, extend your legs back, while inhaling, sit on your legs and slowly lower your hips back and down.
2. Stretch your arms forward, stretch your torso back.

Butterfly

Only physically trained men can immediately achieve the maximum amplitude of leg extension in the hip joints.

1. Sitting on the floor, spread your legs bent at the hips and knees, bending forward as you inhale.
2. You can hold your feet with your hands.

Yoga

The ancient Indian teaching that combines the adoption of special poses - asanas with relaxation of the soul - has long been of great interest to those trying to maintain health. After taking a few lessons with a guru, you can continue the practice at home. They have a positive effect on the blood flow in the small pelvis, their energy opens the chakras that prevent the development of impotence.

1. The most common asanas for potency performed at home are lotus and birch poses.
2. The first is performed while sitting with a straight back and cross, legs buried in the thighs.
3. Hands on knees.
4. When performing the second, you should stand on the shoulder blades with your legs straight.
5. Focus mentally on the area of the 1st and 2nd chakras.

Qigong

China also contributed to solving the problem by developing the qigong system for potency. Originating in Tibetan monasteries, qigong quickly gained popularity.

Observations have established that the loss of male strength shortens a person's life, and children born to fathers who practice this gymnastics are healthier and stronger. Therefore, expectant fathers were advised to exercise intensively before conception.

Exercise "Deer".

It is played in the "driving position". Feet shoulder width apart, bent. Arms at chest level, slightly bent.

• Tighten the tense pelvic floor muscles, breathe through the nose (breathe - 15 s, the tongue touches the palate);
• hold your thumb firmly with your fingers;
• tense your muscles and do not breathe for 10 seconds;
• relax, breathe through the mouth (breathe for 5 seconds, tongue to lower teeth).

Qigong helps to remove blocks along the energy meridians in the human body and restore the flow of vital energy qi by performing special exercises. The result is increased potency, increased libido, improved sperm quality, prevention of congestive prostatitis and prostate adenoma.

Complexes to improve erection and potency

Scattered exercises can be combined as you like, creating your own training system. An alternative is the author's complexes to improve men's health.

Exercises for prostatitis from Dr. Popov

The technique is specific and more similar to traditional medicine treatment methods.

1. One of the exercises suggests sitting not on a chair, but on a freshly cut stump of a deciduous tree and getting up from it repeatedly.
2. Another is to place a warm, freshly laid chicken egg under the perineum area. Very unconventional, but maybe there is something to it.

Complex for improving potency from Norbekov

Dr. Norbekov is known for the technique he developed to treat more than one specific disease. The balance between external destructive influences and the body's defense forces is restored. Her lessons mobilize the body to heal itself and regulate itself.

The complex combines physical exercises, meditation, acupressure and other massages, breathing exercises. The technique has been patented and used in Russia, Germany, Israel and the USA. You can learn the technique at Norbekov Centers or independently using books and video lessons.

Alex's complex

Using his own example, Yuri Alexin proved the effectiveness of the described physical exercises to strengthen and increase strength. Its complex includes exercises such as:

• on the leg;
• tension;
• running in place without lifting the toes;
• pelvic lift;
• tension of the pubococcygeus muscle;
• catch the stone;
• walk on the hip.

Arnold Kegel gymnastics

Kegel exercises have been used around the world for nearly 100 years. Strengthening the pelvic floor muscles helps:

• restore masculinity;
• prevent premature ejaculation;
• get rid of urinary incontinence.

These exercises are especially effective for good potential for men with diabetes, obesity and prostate surgery. The complex includes work with the love muscle, tension of the anus, gluteal and pelvic muscles. There are Kegel exercises for women with urinary incontinence.

Dr. Bubnovsky's technique

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. There are 4 exercises in its complex:

• raising your legs while lying on your stomach;
• raise the pelvis;
• rotation of the pelvis;
• push off the wall.

Morning exercises

In any usual complex of morning exercises, you can safely include something that benefits male strength. The main thing is to get vitality, good mood and tonal load from the work done. You can add weights with dumbbells to your morning workouts without overloading the body.

1. Starting the day with a hula-hoop is very good for potency;
2. If you are embarrassed to use the "lady" device, take an expander: tie one end of the expander in your hand, the second on your leg, pull - raise your hand, lower your leg; hold a butterfly extender between your knees while sitting. Bring your knees in and out.

Trainings are held twice a day. If the evening complex is performed in the gym, include a barbell in it. A beautiful figure with excellent potential is a useful plus.

Contraindications

For many men, physical activity is contraindicated due to age or illness. No need to overload your body, try cardio exercises.

Results and reviews

Without waiting for signs of potential weakening, choose a few exercises or a complex that you like. Systematic exercises will benefit the woman you love and give you the joy of quality sex.

Numerous reviews talk about the benefits of the lessons. The topic is sensitive, not for general viewing, men share their problems and successes on the forums: