12 cool exercises to improve potency

There are many ways to increase potency, the effectiveness of which is different. But why go to extreme measures and immediately swallow "chemicals" if you can resort to effective folk remedies. Exercise is not only an opportunity to effectively improve potency, but also an opportunity to improve overall health. The main thing is to know which exercises will help you.

Let's take a look at the best physical exercises to increase potency in men that can be done at home.

Exercises with computer muscle at home

This exercise involves alternating tension and relaxation of the sexual muscles. PC muscle training not only develops potency, pelvic and reproductive muscle tone, but also prostate tone. Suggested exercises are regularly performed:

• stimulation of the release of male hormones in the blood;
• elimination of premature ejaculation;
• significantly enhances pleasant sensations during orgasm;
• improves sperm quality and sperm motility, increases the probability of successful conception;
• enrich the pelvic organs with oxygen;
• development of immunity to urinary tract infections;
• protection from impotence and other disorders of the urogenital system;
• They are an excellent prevention of prostate and pelvic cancer.

To train and strengthen most of the computer muscles, you should start with the simplest exercises, gradually increasing the load. So, in the first two or three days, it is enough to maintain the flow of urine for a few seconds during each urination by straining the relevant muscles. In this case, it is advisable not to strain the muscles of the hips, buttocks and abdomen, although it is difficult at first. Muscle contractions and tension occur three to four times during each trip to the toilet. Then you can move on to a full workout.

• Warm up while lying, standing or sitting. Flex and stretch your computer muscle by counting from 1 to 60. Each action takes 1 second. This means that one set of 60 muscle contractions will take exactly one minute. Then rest for 20 seconds. Three sets of 60 handles. Rest 20 seconds between sets.
• flashes. It should be performed lying down, standing or sitting. Inhale through the nose, exhale sharply through the mouth, hold the breath and tighten the PC muscle together with the facial muscles. Stay in this position for ten seconds, then rest for ten seconds, inhale and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest for one minute between sets.
• Lifting exercise can be done lying down, standing, sitting. You have to count from 1 to 8. On one computer muscle, you need to slightly stretch and hold in this position for five seconds, on the count of "two" - press a little harder and hold for another five seconds. "Three" is even more difficult and will also hold. Count "eight" computer muscles should be stretched as much as possible. Hold in this position for 10 seconds, start moving the elevator down, seven - slightly open the muscle and hold for five seconds, six - a little more to ease the tension in the muscle and hold for five seconds, and so on until "one" when the muscle is completely relaxed. Breathe calmly, Immediately. Two sets of five reps. Rest a minute or two between sets.
• The ladder is performed standing, lying or sitting. The technique is the same as in the "lifting" exercise, but it is not necessary to stop on the floor for five seconds, just as it is not necessary to hold the muscle in a position of maximum tension for 10 seconds. Breathe calmly, without delay. Repeat the exercise ten times in a row without rest.

Kegel exercises to increase potency and improve prostate health

In addition to physical activity, which should take at least 30 minutes a day, it is worth finding time for intimate Kegel exercises, which will allow you to prolong sexual intercourse and control ejaculation. Kegel muscles are located around the pubic bone and prostate gland. You may feel them when you try to stop the flow of urine while urinating.

These are the muscles that are responsible for the movement of the penis during erection. The easiest way to train Kegel muscles is to intentionally contract and release them. The first effect of regular daily exercise should appear within three weeks.

Prostatitis is one of the most common causes of erectile dysfunction and sexual impotence, so it is very important to treat it with medication and physical therapy. Kegel exercises are best suited for this and should be performed as follows:

• alternating tension and relaxation of the pelvic muscles, for this it is necessary to arrange the buttocks in the pelvis (perform the exercise several times, gradually increasing the load);
• Forced stopping of the urination process 6 times (the penis should be as tense and relaxed as possible);
• Tensing the pelvic muscles and delaying this position for a few seconds, followed by relaxation (it is necessary to gradually increase the duration of the delays).

All these sets of exercises can be performed lying down, sitting or standing, depending on your own preferences.

Spin the ring

Spinning with hoops is one of the most common exercises that we know from school. Despite the fact that we did it many times at school with exercise rings, many people do not even know how to do the exercise correctly. In order for the rotation of the rings to contribute to the improvement of potency, you must perform the exercise correctly. But the potential training itself is no different from the classic version.

• Choose a ring that reaches your chest or waist when you're standing on your side.
• Enter the ring.
• Move your hands to the edges of the ring.
• Spin the hoop. If you are right-handed, turn the ring firmly counter-clockwise. If you are left-handed, turn it clockwise.
• Continue rotating the ring. Continue to move your waist in a circular motion, release it and aim to wrap the ring around your waist.

Moving the buttocks from a sitting position on the floor

Many people think that it is impossible to perform this exercise, but if you correctly perform all the steps according to the instructions, then it will not only be performed, but also effective.

• Sit on the floor. At the back point, spread your legs forward.
• Your arms can be outstretched or bent at the elbows, whichever is more comfortable.
• And in this position, we try to move the buttocks at least 2 meters forward and the same amount back.
• Alternately rearrange the buttocks, move forward and backward. Try to go as far as possible each time.
• At first it seems impossible, but it improves men's health very well. This is such an old proven method.

Leg lift, Birch

Everyone knows the "birch tree" exercise. Many people believe that it is only necessary to raise the legs from a lying position, but the exercise requires preparation. Birch will not only help to get rid of potency problems, but also have a positive effect on the condition of the spine. If you suffer from back pain, then exercise will give you an additional positive effect. The main thing is to perform the training correctly, following all the rules and requirements.

The essence of vodka is that:

• Lie on your back and lift your legs vertically, supporting your waist with your hands, supporting your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and lower. Repeat the procedure for 3 minutes.
• The neck should be relaxed.
• For advanced people, you can complicate the task by taking the correct position and spreading the legs to the sides and starting to rotate them.

Lotus position to increase potency in men

Padmasana, or the lotus pose, is a sitting posture in yoga for meditation and relaxation. Padma means "lotus" and refers to this auspicious symbol in many yoga teachings.

In Padmasana, you cross your legs and place your feet on the creases of your thighs, like the folded petals of a lotus flower. Although the concept of Padmasana sounds simple, the pose is considered advanced. Achieving Padmasana won't make you a better yogi or a more spiritual person, but it does provide some benefits for those who find comfort in the pose.

The anatomy of your hip or knee will prevent you from finding Padmasana. However, sometimes proper warm-up exercises can prepare the body by stretching the ankles, knees, hips, and glutes. You can prepare your body for Padmasana by practicing the following asanas:

• Virasana (Hero Pose). Sit on your knees, sit on your heels with a straight spine. Place your feet on the outside of your thighs, with your toes pointing back and your feet parallel to your shins, until the seat rests on the mat. Press your sit bones into the mat, keeping your heels in contact with your hips. If your sit bones are not touching the ground, you can use a towel or block for support.
• Your knees may be slightly apart. Come forward into a pose with your chin to your chest to stretch the back of your spine, or lie on your back to stretch the front of your body and psoas. To lie on your back, pull your right hand on your right heel, then your left hand on your left heel.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms above your head, reaching opposite elbows. Hold the pose for 5-10 breaths, working up to 20 breaths. Slowly come out of this pose.
• Sit in Dandasana (Staff Pose). Bend the right knee and place the shin in the support, the right foot in the crook of the left elbow, and the right knee in the crook of the right elbow. Wrap your hands under your shins and hold this pose to stretch your hips, ankles and glutes.
• Try to avoid rounding your shoulders and back. Repeat on the other side. Then start again on the right side, bringing the ankle to the crease of the left thigh. Let the sole of your right foot point toward the sky. The hip should open and the knee should relax below the thigh. Once this is achieved, repeat the exercise with the opposite leg.

Exercise scissors, bicycle

Everyone knows the "bicycle" exercise from childhood, which is performed lying on the floor. But if you perform the bicycle incorrectly, you will not achieve the desired effect. First of all, your back should always be straight. Your legs should be tense. Each exercise should be performed in several approaches.

1. Lie on your back, hands behind your head, knees bent. Take twelve quick breaths and exhale through your belly. Then move your pelvis to the left and right as if you are rubbing your tailbone.
2. Stand on the ground with your knees up.
3. Standing with knees bent, tense and relax the buttocks with maximum effort.
4. Also, with your legs bent, lift your heels off the floor one at a time. In this case, the socks should remain motionless. Perform the exercise at maximum speed.
5. Lie on your back, put your feet on the floor, bend your knees. Raise and lower your pelvis.
6. Lie on your back, tense and relax the muscles between the scrotum and the buttocks. year"Muscle Potency". Do it with maximum effort. Exercise is similar to urinary retention.

Plank with knee bends

The plank is a challenging exercise that helps train all muscle groups. But you can achieve the desired effect of increasing potency if you add a few elements to the classic exercise.

• After joining, take a position - stop lying on your hands. Place your hands on the floor with your arms straight or slightly bent at the elbows. legs moved back.
• Now we begin to pull the knee of one leg towards the stomach, back, and then the knee of the other leg.
• Do 3 such approaches with breaks 10 times. This counts as 2 knee lifts on each leg.
• You can gradually increase the rhythm.

A good practice for accelerating blood in the groin muscles and pelvis.

This stretching of the legs and knees is taken not only from the set of physical exercises for potency and erection. This is still done in cross-fitness and martial arts warm-ups.

Running on the ground with high knees

Running is an effective exercise. But it is not always possible to run regularly. Sometimes a busy schedule makes it difficult to exercise regularly, and sometimes the weather conditions do not allow you to leave the house. Of course, you can go to the gym or buy a treadmill. But on the other hand, why spend money if you can do everything. In addition, you can run on the ground in any conditions at home, or even in the office.

• He stood, back straight, hands down.
• Walk actively on the ground, lift your knees up, reach your chest.

Start with thirty pull-ups on each leg, work your way up to fifty.

Press the knees to the body in a standing position

Pushing your knees towards your body is an exercise that will help you increase your flexibility level and affect the condition of the muscles in the desired area.

• The point is to raise the knees to the level of the shoulders while standing, alternately with different legs.
• Bring right knee over right shoulder, left knee over left shoulder.
• Some people find it convenient to do all this while jumping, moving slightly forward, while others find it convenient to stand and jump.
• Keep your back straight. The main thing is to raise the knee as high as possible.
• You can do 3-4 sets of 10 lifts of both legs alternately, with breaks.

Physical training "boat" to improve potency

1. In a sitting position, bend your knees, spread them in different directions and turn your legs towards each other.
2. When joining the supports, move them as close to the groin as possible. The palms hold the feet.
3. The back should be straight, not cramped, looking forward, not down. It is not difficult for yogis to take such a position.
4. Now we try to lower the elbows towards the legs so that the knees touch the floor.
5. Hold the pressure for a few seconds, bring your knees to the floor, and then relax.
6. This oriental practice can be attributed to Chinese physical exercises for potency, which are still observed by Tibetan monks.
7. Choose a norm where there is medium tension and no pain, gradually increase the load. without fanaticism. All this will stretch the groin muscles and improve the blood flow in the pelvis.

Can Cardio Exercise Be Helpful?

Cardio training can be beneficial because it increases endurance, which can indirectly affect the quality of potency.

The number of repetitions of one approach in any exercise complex starts from 10 and gradually increases to 25. It is recommended to combine strength training, gymnastics, cardio training and do not forget the benefits of morning exercises. This is a good opportunity to eliminate swelling in the prostate gland, normalize the concentration of the hormone testosterone and ensure full-fledged sex. If such a health problem has arisen, it is advisable to start potential exercises at home yesterday, the delay is full of serious complications for men's health.

In what situations can exercise help?

The listed exercises for increasing potency in men will naturally solve the difficulties. First, the whole body heals, and secondly, the muscles are trained, blood circulation improves, including in the cavernous bodies. Improving blood supply to the pelvic area and genitals is the basis of all therapy.

In situations of complete impotence, these exercises will not bring any effect.

Perform all exercises regularly, preferably daily, so as not to reduce the effect obtained.

During the first training, the number of repetitions of each movement should be minimal to avoid excessive strain on untrained muscles and the formation of muscle microfibrils. With the development of skills, the number of repetitions should be increased and the time of each exercise should be increased to 3-5 minutes.

Men with chronic diseases should consult a doctor before exercising. Great care is needed after operations, especially on the abdominal cavity.

How else can blood flow to the pelvis be normalized?

Potency is a condition when blood flows to the pelvis and the necessary vessels are filled with oxygen. From a medical point of view, everything is simple, but the question remains how to achieve such an effect. There are a number of universal rules that will help to achieve the desired result and, as a result, increase the potential. Rules to follow to increase potency:

1. Select the ladderThere is no elevator, even on the 5th or 6th floor. If you walk up the stairs regularly, your legs and pelvic areas will be exercised. The muscles will be stretched and warmed up, the blood will flow normally in the pelvic area.
2. walk to work. Doctors say that you should walk at least 10, 000 steps a day, and this is true. But there is not always enough time to walk. You can combine business and pleasure, in particular, refuse personal or public transport and walk to work. In addition, it will help you save some money.
3. Exercise in the morning should become a habit. Commit to 10 minutes of daily exercise to keep you alert and active throughout the day.

Dietary habits of our time are harmful to male sexual activity - fast food, rich in fats and simple carbohydrates, but poor in vitamins and minerals. It is estimated that up to 57% of erectile dysfunction cases in men over the age of 50 are due to atherosclerotic changes in the reproductive organs, caused by a diet rich in animal fats.

A potential diet should include healthy fats, foods rich in zinc, selenium, vitamin E and vitamin B6. To improve erection at home, your daily diet should consist of healthy foods that increase libido.

You can include physical exercises to increase potency and tone the body in your daily workouts or perform them separately. In such cases, yoga is also called upon to provide significant assistance in bringing the intimate force back to "life, " an effective and efficient progression.