Good potency is a sign of male strength that directly affects self-esteem, resulting in a quality of intimate life. Chronic stress, neurosis, lack of sleep and rest lead to intimate problems, reduced sexual performance, which depresses a man on a psychological level. Potency exercises at home is an easy and quick way to increase potency and improve the quality of your erection. Think about when physical activity is necessary and which exercises are most effective for men's potency?
Who is indicated for potency-enhancing exercises?
Of course, erection exercises are necessary for all men, regardless of age and lifestyle. Their application is not only treatment but also prevention of impotence. Specialized training complexes are focused on strengthening the muscles of the perineum, which allows you to overcome erectile dysfunction.
Indications for physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decreased sex drive;
- Early ejaculation;
- Low endurance during intercourse.
Often described problems occur due to impaired blood circulation, congestion in the pelvis. In the presence of these factors, physically. activity will be of great help, increase male strength. When the reason lies in stress and nervous tension, training also helps, because it promotes the production of hormones - serotonin - a substance that fights stress and its consequences.
When the reason for the decrease in erectile function is taking medication, then exercises to increase potency have little effect. In this case, you need to consult your doctor who will adjust the drug treatment - replace the drug with a side effect similar to a drug that does not adversely affect sexual performance.
Contraindications
Exercises to improve potency at home have practically no contraindications. It is recommended to refrain from physical activity in the background of worsening infections of the genitourinary system, respiratory and cold diseases that are accompanied by fever, chills, general malaise.
Contraindications include the inflammatory process in the pelvic area, because increased blood circulation during exercise can cause the spread of inflammation, or worsen 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 desirable to consult a medical specialist, because a disproportionate load can lead to complications. It is necessary to take into account factors such as the age of the man, concomitant diseases.
In obese men there is a strong load on the heart, blood vessels, joints. If you start training abruptly, it leads to worsening well-being. In case of obesity it is necessary to dose any burden. If symptoms such as headache, nausea, dizziness occur, the exercise is stopped immediately.
A complex of general strengthening exercises
Exercises to improve potency consist of two parts. These are general exercises for strengthening and direct training of the PC muscle (pubic-coccygeal muscle). General strengthening exercises are aimed at normalizing blood flow, smoothing stagnation, increasing muscle tone and endurance.
The pubococcygeal muscle is responsible for potency and sexual health. If she is strong and trained, then there is no problem with the prostate, the process of urination. Otherwise, a man experiences a number of intimate problems - premature ejaculation, weak erection, low potency and libido.
To start training your PC muscle, you must first find that muscle. You will feel this most easily during urination: you need to put two fingers between the testicles and the anus and stop urinating for 2-3 seconds by tensing the same muscle. It will be clearly felt under your fingers. As an alternative to the search - gently "shake" the erect penis: at this point you can clearly feel the muscle tension.
Exercises for erectile function, especially PC muscle training, have the following characteristics:
- The essence of training is alternating relaxation and tension of PC muscles.
- You can train the pubic-coccygeal muscle while sitting, standing and lying down.
- To improve the efficiency of the lesson, it is necessary to strain the muscle during complete exhalation, holding your breath.
- The increase in load is done gradually.
- During the session, inhalation through the nose and exhalation through the mouth are recommended.
- All workouts are done 120 minutes after a meal. It is forbidden to exercise on an empty stomach.
During the training process, it is recommended to follow the drinking regime - you should drink at least two liters of clean liquid a day. You do not have to drink during the lesson, because the load on the cardiovascular system increases.
Squats
Squats are effective exercises to increase potency in men. Such an occupation has been known since physical education classes in school years. The man is standing upright, feet shoulder-width apart. Socks should be turned slightly outwards - this allows you to reduce the load on the knee joints.
When performing the exercise, you need to tense the muscles of the perineum and buttocks, trying to shift the weight backwards - as if a man wants to sit on a chair. They stay in the lower position for 3-5 seconds, after which they slowly return to the 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.
Pelvic rotation
The rotation of the pelvis helps to get rid of impotence. This is a simple exercise that can be done by all members of the stronger sex. It helps to normalize blood circulation, reduces congestion in the pelvis, which increases potency. Starting position: stand upright, feet shoulder-width apart, arms at waist. Then you need to rotate the pelvis: in each direction 40-50 times.
Running or walking in place
Not everyone has a chance to run in the park. Alternatively, exercise is suggested - running or walking in place. The legs should be raised as high as possible so that the knees touch the abdomen. During training, the arms also perform active movements.
It is enough to "run" for 8-10 minutes a day. To keep from getting bored, you can include an interesting video or music. With normal neighbors, running on the spot may be replaced by a jump rope.
Improved arch or bridge
To increase potency, an exercise called improved bow is included in the complex of strengthening trainings. The man lies on the floor, bends his knees, hands are placed next to the body. Then you need to slowly separate from the surface and raise your hips - rest your heels and palms on the floor. When lifting, the gluteal muscles contract as much as possible. Lock in this position for 30 seconds, return to starting position.
With each workout, the retention time of the hips on the weight increases by 10 seconds, gradually reaching two minutes. One workout includes 5-8 approaches. More is possible, provided you feel good.
The described set of exercises helps increase testosterone production, alleviates uncontrolled ejaculation, intensifies sensations during intercourse and improves semen characteristics. Regular exercise is a good prevention of stagnation and circulatory disorders, infections of the genitourinary system and prostate cancer. To achieve the desired effect, you must do it every day for at least two months. When the situation improves, then you can move on to 2-3 workouts a week.