What exercises best increase potency?

A man faces many tasks throughout his life. In addition to the classic ones - raising a son, building a house and planting a tree - there is another important task. They don’t write her on lists, they don’t talk about her at school. But every man understands: this task is one of the most important in his life. Sexy for sure! Keep potency healthy and strong.

How to prevent negative effects on male sexual function is known. Lead a healthy lifestyle, avoid stressful situations, have sex regularly. One of the main keys to success in maintaining potency is constant movement. Not chaotic running around the room, but regular physical activity. Moreover, both on the body as a whole, and separately on the pubococcygeus muscle, which is responsible for potency.

What are these individual exercises? We'll tell you in the article.

How important is physical activity for men's health?

An active lifestyle is important not only for potency. When we move a lot, the blood is saturated with oxygen, preventing stagnation. Muscles also work for us when we tense them. Strong muscles in a man are always a beautiful sight and an indicator of a healthy body.

When we move little, weight increases and potency decreases. Limited movement can lead to inflammation in the pelvic organs. This occurs due to stagnation of venous blood in the groin area. And the less blood flows there, the weaker the erection.

It is not at all necessary to go to the gym every day, "kill yourself" and lift iron. This can only be done if you enjoy the process. Only for potency - no. But resorting to regular exercise will be beneficial for the body.

If we talk about the gym as one of the types of activity for a man, then it has several significant advantages. Among them:

• Optimal load.Usually the whole body is trained in the gym. The load is distributed evenly - on the back, chest, arms, legs. Depending on the workout. By coming to the gym, you will not only increase your testosterone levels, and, accordingly, sexual desire, but also improve your body health.
• Rest your head.During exercises, we focus on technique, number of approaches and rest time. We have no time to think about problems at work or at home. The head is unloaded! Isn't this a wonderful bonus in our turbulent and nervous times?
• Improved blood circulation.Every workout increases blood flow. This indirectly affects the duration of sexual intercourse and erection.
• Strengthening the pelvic floor muscles.One way or another, not only those muscles that we train, but also adjacent ones, become tense. For example, when you do deadlifts, you also feel tension in your groin. Strengthened pelvic floor muscles are needed for stronger orgasms and more frequent and longer lovemaking.

We will tell you in a paragraph what exercises will specifically help strengthen confidence in bed, and with it potency. But first, about contraindications.

Contraindications

Important! You must feel your body and listen to it. However, you should also listen to some of the doctors’ testimony.

Intimate gymnastics may be contraindicated for men in the following cases:

1. oncology;
2. cardiac arrhythmias;
3. acute prostatitis;
4. heart failure and others.

In a good way, your doctor should give recommendations on gymnastics - should you do it or not, what exercises to perform for impotence.

The most effective exercises to increase potency

Now we will look at exercises that affect the intimate area locally. That is, they increase blood supply specifically in the groin area, improve the functioning of the penis and prolong the duration of sexual intercourse.

Exercise that affects blood flow

1. Cardio loads.This is what stimulates blood circulation. After running, swimming, or tennis, your body will thank you. The heart and what is below the belt will be rewarded with good work in the future.

2. You know"Victory Eight Jedi"? No? Now we'll show you. In Jedi yoga it is called victorious. In fact, it’s the usual figure eight, described by the hips. After you get tired of the monotonous movements in an endless circle, you can start your own - twist your hips in different directions. Wherever you want! The effect will be the same: the blood will disperse through the pelvic organs. With this exercise you will improve not only your potency, but also your movement skills in bed.
3. Tilts.Another useful exercise since kindergarten. Place your feet slightly wider than the distance between your shoulders. Then you bend your torso, trying to reach the floor with your hands. Stretching plays an important role in this exercise. Therefore, you should not be zealous right away. At first, 10-20 inclinations, 3-4 approaches, will be enough. After a comfortable time, about a week, you should add the number of bends to train your muscles more effectively. Add the number of inclines until it reaches 50. The exercise engages the back muscles, which increases the permeability of the spinal cord. And this, in turn, improves erection and ejaculation.

Testosterone-producing loads

1. Squats.In general, heavy exercises, which are usually performed in the gym with a full set of dumbbells, barbells or other equipment, are extremely useful for raising testosterone levels. For example, squats. Let's take a simplified version - squats at home. Here's how to do it: place your feet shoulder-width apart, even a little wider. Turn your socks slightly away from you. Without lifting your feet from the floor, begin to sit down as low as possible. When performing this exercise, your buttocks should be tense. At the very bottom, before rising, pause for a couple of seconds. And then rise slowly. Repeat the exercise 20 more times. Keep your buttocks contracted the entire time you are doing squats. This way you will better work the muscles that affect potency. When you get used to the exercise, you should increase the time at the very bottom - from a few to 10-15 seconds.

2. Morning rocking.A healthy man has an erect penis in the morning. If it is lying down, this indicates serious violations. So your penis is erect. You need to start "pumping" it, that is, lifting it without hands - with the effort of the penis itself. At the beginning of training, do 5-10 jerks. Then - gradually increase the load. When you achieve mastery of 40-50 lifts, you can lightly load the penis, create additional weight. For example, put on your swimming trunks. When your swimming trunks seem too light, you can move on to a towel. This exercise charges not only your penis with testosterone, but also you with strength and vigor for the whole day.
3. Frog.Starting position – emphasis on straight or slightly bent arms. It looks like push-ups. Legs are straightened, we place them on toes. Alternately pull your knees to your chest - first one, then the other. Perform 3 such approaches 10 times. An exercise performed with both legs is considered a full circle. It is used as a warm-up during martial arts classes - it gets the blood pumping well and starts the muscles working. You can gradually speed up the exercise.

Exercises for normal prostate function

1. Prostate and "love muscle" training.An excellent exercise for home use. In other conditions, it is unlikely that you will be able to complete it - either you don’t relax as much as you should, or you don’t finish it. So, you need to put your fingers on the area between the anus and the beginning of the growth of the testicles. Then tense this area. Hold for 2-3 seconds without reducing the compression force. Then relax. Repeat 10 times. For advanced exercise users, hold the area under tension for 10 seconds. The rest is as planned.
2. Butterfly.Tibetan monks are wise people. They adopted one practice, which later became an exercise to increase potency. You need to sit in the "lotus position". However, do not cross your legs, but connect your feet to each other. Helping with your hands, try to move your feet pressed together as close as possible to the groin area. At the same time, keep your back straight and look straight. We try to press our elbows on our knees so that they touch the floor. It's okay if it doesn't work out the first time. The pressure on the knees should be held for several seconds, slowly stretching the muscles of the inner thighs. After a few seconds, release the pressure, rest, and then repeat.
3. Rotisserie.Exercise – for the groin muscles. It gets the blood flowing in that area and adds energy to your pants. All you need to do is lie on your back. Lift your legs one at a time and make circular movements. The leg is straight. Make circular turns with maximum amplitude, but take your time. Do 3 sets on each leg.

Gymnastics to increase male potency

1. Walking on the buttocks.A popular exercise for both girls and men. And this is not in vain. This way the muscles we need are trained – in the groin area. All you need to do is sit on your buttocks and stretch your legs in front of you. Do not spread your legs. Task: walk a couple of meters forward and backward, as if walking with your buttocks - rearranging them like legs. With each movement, try to take a longer step.

2. Wide step.It is recommended to do this exercise in the morning, after a light warm-up. Because in itself it requires at least a little flexibility and a warm body. After warming up, you need to stand up straight. It is better to take dumbbells - 3, 5, 10 kg. Weight depends on your training. Lower your arms with dumbbells along your body. Take a wide step forward, bending your knees at an angle of 90 degrees. The arms are still in a free position along the body, but do not dangle. We paused for a few seconds and returned to the starting position. Repeat 12 times on each leg.
3. Similar to a birch tree.All you need is a bed standing against the wall. You need to lie down so that your head is half a meter from the wall. Then raise your straight, closed legs up. Start to smoothly lower them towards your head. Try to touch the wall with your toes. Hold for 10 seconds. If you experience discomfort, smoothly return to your normal position. The main thing in this exercise is to keep your breath. You don't need to do it quickly, just a few repetitions every day are enough.

Today there are thousands of methods for increasing potency at home. It is not necessary to resort to dietary supplements or take medications, you just need to exercise for several months and you will see the result. Gymnastics is a slower path than pills that act immediately. However, not only your penis, but also your entire body will thank you for such training.