The most effective exercises for potency

There are few men who would not worry about preserving their masculinity for many years. The sexual instinct is one of the most powerful instincts that increase self-esteem. However, he is very vulnerable.

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;
• drinking alcohol and even seemingly harmless beer.

Regardless of age, sexual failure can happen to any man.

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

What are the benefits of exercise

Men, after the first episodes of erectile dysfunction, rush to the pharmacy to buy a drug that radically eliminates the problem. It is easier to take a pill than to train systematically. The effect of the tablet or spray occurs immediately.

The downside is that all drugs have numerous contraindications and side effects that negatively affect health. This is also a blow to the budget - they are all expensive.

Among men who care about maintaining potency at a good level, there are supporters of taking natural vitamin-mineral complexes. This is really great, but there are pitfalls here too:

• Food supplements should be purchased 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-duper advertised they are. When you buy powder from a dried donkey's penis, prepared in unhygienic conditions, and certainly not for a symbolic price, you risk ending up in the place of this animal deprived of genitalia.

Through this negative prism, look at the benefits of a set of physical exercises for maintaining and increasing male sexual activity:

• costs are minimal, because you can exercise both in the gym and at home;
• systematic performance of male exercises will lead to improved erection and strengthening of the body as a whole;
• physical activity compensates for the consequences of sedentary work;
• There are no age restrictions, you can always choose physical complexes for both young and older men.

Effect on potency

Improvement of blood circulation in the pelvis

• After receiving the impulse from the wild libido, the cavernous bodies of the penis fill with blood.
• The ischiocavernosus muscles contract, blocking blood flow from the veins.

This condition is an erection. Exercises increase blood flow and microcirculation in the pelvic area, which achieves normal filling of the cavernous bodies, lengthening and thickening of the penis.

Why would blood flow be reduced under normal conditions? There are many reasons, the most common of which are:

• alcohol and smoking and, consequently, vasospasm;
• sedentary work;
• passion for fast food, which negatively affects the vascular wall;
• there are excursions in nature - beer, vodka, pork kebab;
• cars - remember: "Our people don't take taxis to the bakery! "Now they travel everywhere and always.

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

Strengthening the pubococcygeus muscle

Anyone who knows the secret of relaxing and tensing the pubococcygeus muscle knows the secret of love and a great orgasm. This muscle connects the lower end of the coccyx and the inner region of the symphysis pubis.

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

A well-trained pubococcygeus muscle:

• eliminates congestion in the pelvis, which means it prevents congestive prostatitis;
• improves testicular function and hormone levels;
• will increase potency;
• improve the quality of orgasm;
• it will prevent premature ejaculation.

How to properly make a complex

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

The main complex includes only 2 exercises

Name	How to perform
Stop the flow	During the act of urination, you have to stop it 2-3 times by straining the pubococcygeus muscle. You can do this every time you visit the toilet.
Muscle tension	Up to 3 sets of 10 compressions are performed.

Additional complex

It is intended to increase potency in men

1. Hold the tension, change it to relaxation. It is important that the time of these two actions be the same: 3 seconds of tension, 3 seconds of relaxation.
2. Speed stresses. Rapid alternation of contractions and relaxations up to 20 times. 3 approaches.
3. Weight lifting. Hang a towel over your erect penis and try to lift it with a bouncing motion. The load can be increased by wetting the towel.

Recommendations for implementation:

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

The condition for the remaining techniques is the choice of adequate physical activity: after exercise, you should feel tone, buzzing, not weakness and fatigue. In the next lesson, it is recommended to increase the load by a maximum of 10% from the previous one.

The best exercises to restore and increase potency

There are both individual exercises to improve potency, and special complexes, which are assigned to gym instructors for teaching. The technique can be studied step by step in video lessons.

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

Above the legs

1. Active walking in place with high raised knees.
2. You can even help with your hands, pressing your knees to your stomach.
3. The load is gradually increased from 30 to 50 knee lifts.

voltage

Effectively increases libido.

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

Keep the ball

1. By straining the muscles of the lower extremities, you need to hold a medium-sized ball between your knees.
2. Perform lying on your back, legs bent at the knees and hip joints.

Pelvic rotation

1. The circular movements of the pelvis in Jedi yoga are called the "winner's dance".
2. The rotation of the pelvis in different planes causes an increase in potency and can contribute to various frictions during sexual intercourse, which will surely surprise and delight your wife.

Butt walking

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

1. Sit on the floor, stretch your legs forward, arms too, you can put them on the belt.
2. Walk forward, contracting the muscles of the buttocks and legs, walk 2 meters, go back in the same way.

Bicycle

Erectile function can be improved, thanks to the increased blood flow in the pelvic area, known by the exercise Bicycle.

1. You choose the rhythm yourself.
2. Watch your breath as you rotate your legs.
3. Riding a bicycle strengthens the abdominal muscles, it is an effective method of treating disturbed peristalsis and tendency to constipation.

A frog

1. Emphasis lying on straight or slightly bent arms.
2. Alternately pull your knees toward your stomach.
3. 10 times in 3 approaches accelerates the blood in the groin, pelvis and lower extremities. The frog is included in martial arts warm-up exercises.

Scissors

1. Lie on your back, hands next to your body or folded behind your head.
2. Raise your legs straight, spread them as far as possible and cross them.
3. Leg movements imitate the work of scissors. Exercises strengthen the abs, remove excess fat from the stomach and restore hormonal levels.

Squats

It has long been known that for women the most attractive place in a man's figure is the buttocks. A pumped up elastic butt is a good sign that the erectile function of its owner will be at its peak.

Including squats in your morning gym routine will have a positive effect on male potency. 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 restoring the flow of vital energy Qi.

A proper squat is performed like this.

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

Hold the stone

1. The stone is imagined, and it needs to be held by contracting the gluteal muscles in a standing position with bent knees.
2. This is useful for increasing potency and strengthening the muscles of the anus. At the same time, there is a gentle prostate massage.

Exercises on all fours

You can release accumulated fatigue and tension in the following way:

1. From the pose "on all fours", with knees and palms resting on the mat, feet stretched back, as you exhale, slowly lower your buttocks back and down, sitting on your legs.
2. Stretch your arms forward, stretch your torso behind them.

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 hip and knee joints, bending forward as you exhale.
2. You can hold your feet with your hands.

Yoga

Ancient Indian teaching, which combines the adoption of special poses - asanas with relaxation of the spirit, has long been of great interest to those who strive to preserve health. After a few lessons with a guru, you can continue the practice at home. They positively influence the blood flow of the small pelvis, open the chakras whose energy prevents the development of impotence.

1. The most common asanas for potency that are performed at home are the lotus and birch poses.
2. The first is performed sitting on the floor, back straight and crossed, feet pressed against the thighs.
3. Hands on knees.
4. When performing the second one, you must stand on your shoulder blades, keeping your legs raised straight.
5. Concentrate mentally on the 1st and 2nd chakra area.

Qigong

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

Observations found that the loss of male strength shortened the years of a man's life, and children born to fathers who practiced this gymnastics were healthier and stronger. Therefore, expectant fathers were advised to exercise intensively before conception.

Exercise "Deer"

Performed in the "rider's stance". Feet shoulder width apart, bent. Hands at chest level, slightly bent.

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

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

Complexes for improving erection and potency

You can combine scattered exercises as you wish, creating your own training system. An alternative are proprietary complexes for improving men's health.

Exercises for prostatitis by dr. Popova

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 constantly getting up from it.
2. Another is to place a warm, freshly laid chicken egg under the perineum. Too unconventional, but maybe there's something to it.

Complex for improving potency from Norbekov

Dr. Norbekov is known for the technique he developed that treats more than one specific disease. A balance is established between external destructive influences and the body's defense forces. His lessons mobilize the body for self-healing and self-regulation.

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

Alex's complex

Yuri Aleksin has proven the effectiveness of the described physical exercises for strengthening and increasing potency by his own example. Its complex includes exercises such as:

• above the leg;
• voltage;
• running in place without lifting the toes;
• pelvic lift;
• pubococcygeus muscle tension;
• hold the rock;
• butt walking.

Arnold Kegel gymnastics

For almost 100 years, Kegel exercises have been used around the world. Strengthening the pelvic floor muscles helps:

• restore virility;
• avoid early ejaculation;
• get rid of urinary incontinence.

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

Dr. Bubnovski's technique

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

• raising your legs while lying on your stomach;
• lifting the pelvis;
• pelvic rotation;
• wall push-ups.

Morning exercises

In any usual complex of morning exercises, you can certainly include something that benefits male strength. The main thing is to get a charge of vitality, good mood and tone from the work done. Without overloading the body, you can add dumbbells to your morning exercises.

1. It is very good for potency to start the day with a hula-hoop;
2. If you are uncomfortable using a "female" device, take an expander: one end of the expander in your hand, hook the other to your foot, pull - hand up, leg down; while sitting, hold the butterfly expander between your knees. Pull 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 nice figure with excellent potency is a useful plus.

Contraindications

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

Conclusions and reviews

Without waiting for signs of waning potency, choose a few exercises or a complex that you like. Systematic exercises will bring benefits and provide the joy of quality sex to the woman you love.

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