Good potential is a sign of masculine strength, which directly affects self-esteem, as a result, the quality of intimate life. Chronic stress, neurosis, lack of sleep and rest lead to intimate problems, reduce sexual performance, which depresses the man on a psychological level. Home potency exercises are a simple and quick way to increase strength and improve erection quality. Consider when physical activity is needed, and which exercises are most effective for male strength?
Who tells about exercises that increase strength?
Of course, exercises for a meeting are necessary for all men, regardless of age and lifestyle. Their implementation is not only treatment but also prevention of impotence. Specialized training complexes are focused on strengthening the perineum muscles, which allows you to overcome erectile dysfunction.
Indications for physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Reduce sex drive;
- Early ejaculation;
- Low stamina during sexual intercourse.
Often the problems described are caused by impaired blood circulation, congestion in the pelvis. In the presence of these factors, physical. activity will be a considerable help, increases male potency. When the reason lies in 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 decline in erectile function is taking medication, then exercises to increase potency have little effect. In this case, you should contact your doctor who will arrange medication treatment - replace the drug with a side effect with a similar drug that does not adversely affect sexual performance.
Contraindications
Exercises to improve strength at home have virtually no contraindications. It is recommended to refrain from physical activity against the background of worsening infections of the genitourinary system, with breathing and colds, which are accompanied by fever, chills, ill condition.
Contraindications include the inflammatory process in the pelvic area, as increased blood circulation during exercise can provoke the spread of inflammation, respectively, worsen the state of health. Also, physical activity is not recommended for oncological processes of any localization.
Cardiovascular diseases are a relative contraindication. In this case, it would be advisable to consult a medical specialist, as a disproportionate load can lead to complications. It is necessary to take into account factors such as the age of the husband, concomitant diseases.
In obese men, there is a strong load on the heart, blood vessels, joints. If you start exercising suddenly, then this leads to a deterioration in well-being. In the presence of overweight it is necessary to dose each load. If symptoms such as headache, nausea, dizziness appear, then the exercise is stopped immediately.
Complex of general strengthening exercises
Exercises to improve potential consist of two parts. These are general strengthening exercises and direct training of the PC muscle (pubic-coccygeal muscle). General strengthening exercises are focused on normalizing blood flow, leveling stagnation, increasing muscle tone and endurance.
The pubococcygeal muscle is responsible for sexual strength and health. If she is strong and trained, then there are no problems with the prostate, the process of urination. Otherwise, a man experiences a whole range of intimate problems - premature ejaculation, poor erection, low potency and lust.
To start training your PC's muscles, you must first find that muscle. The easiest way to feel it is while urinating: you need to place two fingers between the testicles and the anus and stop urinating for 2-3 seconds from the tension of the same muscle. It will feel clear under the fingers. As an alternative to search - lightly "shake" the raised penis: at this point, the muscle tension is clearly felt.
Exercises for erection function, in particular, PC muscle training, have the following characteristics:
- The essence of the training is the alternative relaxation and tension of the PC muscles.
- You can train the pubic-kokcygeal muscles while sitting, standing, lying down.
- To increase the effectiveness of the training, it is necessary to tense the muscles in a full breath, holding your breath.
- The increase in load is carried out gradually.
- During the session, it is recommended to inhale through the nose and exhale through the mouth.
- All exercises are done 120 minutes after the meal. It is forbidden to practice on an empty stomach.
During the training process, it is recommended to observe a drinking regime - at least two liters of pure juice should be drunk per day. During training, you do not need to drink, as the load on the cardiovascular system increases.
Squats
Squats are effective exercises for increasing strength in men. Such a profession is recognized from the hours of physical education in the school years. The man stands up straight, legs shoulder-width apart. The socks should be slightly turned from the outside - this allows you to reduce the load on the knee joints.
Performing the exercise, you should stretch the muscles of the perineum and buttocks, trying to shift your weight backwards - as if a man wants to sit in a chair. In the low position, they stand for 3-5 seconds, after which they slowly return to their original position. Start with 10 sets and one workout a day. After a week, you can increase the number of accesses up to 30-50 times.
Rotation from the pelvis
Pelvic rotation helps to get rid of impotence. This is a simple exercise that all members of the stronger sex can do. Helps to normalize blood circulation, congestion levels in the pelvis, which increases strength. Starting position: stand up straight, feet shoulder-width apart, hands at waist. Then you need to rotate the pelvis: in each direction 40-50 times.
Running or walking on the spot
Not everyone has the opportunity to run in the park area. Alternatively, exercise - running or walking on the spot is suggested. The legs should be raised as high as possible so that the knees touch the abdomen. During training, the hands also perform active movements.
Just "run" for 8-10 minutes a day. To not get bored, you can activate an interesting video or music. With normal neighbors, on-site running is allowed to be replaced with jump rope.
Improved arch or bridge
To increase strength, an exercise called improved archery is included in the complex of strengthening exercises. The man lies on the floor, bends his knees, arms placed along the body. Then you need to slowly detach from the surface and raise the hips - support the heel and palms on the floor. When you get up, the gluteal muscles are squeezed as much as possible. In this position, lock for 30 seconds, return to starting position.
With each workout, the time to hold the hips in weight increases by 10 seconds, gradually reaching two minutes. A workout includes 5-8 ways. More is possible, provided you feel well.
The prescribed set of exercises helps increase testosterone production, facilitates uncontrolled ejaculation, increases sensations during sexual intercourse, and improves sperm characteristics. Regular exercise is a good prevention of stagnation and circulatory disorders, genitourinary system infections and prostate cancer. To achieve the desired effect, you need to do at least two months every day. When the situation improves, then you can switch to 2-3 exercises per week.