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Exercises for potency - the most effective for men?

When dealing with erectile dysfunction, it is better to take an integrated approach and rely only on drugs and medicines.In addition, a person should normalize his diet and increase physical activity.Exercises specially designed for potential help to strengthen muscles, activate blood circulation and improve mood.

How important is activity to "man power"?

One of the most common causes of male impotence is a sedentary lifestyle and low level of physical activity.Additionally, modern criteria of attractiveness include straight posture, muscle definition, and intelligence.

Regular exercise helps:

  • To ensure full oxygen saturation of body tissues and cells;
  • Improve both general blood flow and microcirculation in the pelvic organs;
  • Increase endurance and get in good physical shape;
  • Strengthen the immune system, increase the body's resistance to infections and viruses.

But you should know that the download level is moderate.Excessive exercise can have a negative effect on the body's systems.Often, bodybuilders suffer from sexual dysfunction due to overzealousness or taking pharmacology.These types of supplements cause significant damage to the body, reduce male potency and cause skin diseases.

The most effective exercises to improve potential.Top 20

To increase sexual potential, specialists in the field of physical therapy have specially designed complexes that include exercises for male potential that solve various problems.Some are designed to increase testosterone, others have general enhancement functions, and others prevent the formation of blockages.Physical activity is also important for the prevention of inflammatory diseases of the prostate gland, which determine the level of male strength.

Physical exercises that affect blood circulation

Normal blood circulation in the pelvis is the key to a stable erection.If the arterial lumens do not widen enough and the venous lumens narrow, the fluid circulation is disturbed.

Train for Birch potential

It stays in the organs, contributes to the development of prostatitis and sexual dysfunction.Exercises for potency at home restore men's blood flow without additional visits to the gym.Instead of regular charging, it is enough to carry out a specialized complex.

"Berezka"

An exercise familiar to many from childhood.It's simple:

  • In the lying position, raise the leg so that an angle of 90 degrees is an angle relative to the body.
  • Place your hands under your hips and lift and lower your pelvis;
  • As a result, only the head and upper back need to rest on a horizontal surface;
  • Freeze in the indicated position for 2.5 minutes.

Exercises for the pubocoscygeus muscle

These exercises will be recommended first to improve erectile function.A small complex helps to feel the muscle and learn to control it.This includes:

  • To stop the reagent.Manipulations are performed during urination.The jet must be stopped and restarted.Features: In the first days, some painful sensations may occur.If you can't stop the flow, this indicates muscle weakness.It stops three times in an ideal moment where effort is important;
  • Muscle tension.If the beginning of the complex helps to feel, the second exercise controls.You need to start with 10 repetitions, increasing in number over time.You need to tense the muscle and maintain this position as long as possible.The exercise can be performed at any time, the main thing is that the person is sitting while doing it.

"Eights"

These movements promote blood flow and effectively warm up the muscles.To do this you need:

  • Do 8 repetitions depicting the number "8" in the "back" direction;
  • Draw the same number of eights, moving forward;
  • It is important to follow the body during the exercise - the upper body should remain as still as possible, only the hips and lower limbs should be used.

"Jumping Squats"

An exercise that has a positive effect on blood circulation, but puts a high load on the heart, so if you have heart disease, you should perform the exercises with caution.Required:

  • With your feet shoulder-width apart, squat;
  • Place your palms on the floor or mat;
  • With a sharp movement, throw your legs back as you take the original push-up position;
  • Collect your lower limbs again and jump into a standing position.

It is recommended to perform this exercise 8 times for 4-5 approaches.

Pelvic lift

It is a useful and very complex gymnastic element for male potency, which should be done 10 or more times.Do:

  • Lie on the floor, stretch your arms, bend your legs;
  • Raise your pelvis as high as possible;
  • You should return your feet and a horizontal surface;
  • You can put any weight on your stomach to increase the challenge.

Testosterone producing loads

Testosterone is a hormone that allows a man to experience a woman and physical arousal.

The deadlift is useful for potential

Strength training to increase potency can increase the production of sex hormones and also contribute to beautiful and sculpted muscles.Most of the elements are performed in the gym under the supervision of an instructor or an experienced partner.

Her husband

An energy-intensive exercise that affects many joints and muscles.In order for it to work properly, a person must be flexible, so it is recommended to apply to a gymnastics complex to improve comfort and strengthen the back.

Work technique:

  • The back should be straight and tense throughout its execution;
  • The chin looks flat, if you drop it, you can lose the whole spine;
  • The chest should be pushed forward;
  • The first approach is performed with an empty barbell so that the muscles remember the dynamics and correct execution mechanics;
  • Feet should be fragrant width;
  • There is an accent on the heels;
  • When holding the bar, you should use a normal grip;
  • The barbell is lifted by straining the muscles of the lower limbs and back;
  • Bringing the barbell to the top point, it is important to maintain a straight position without bending back;
  • You should lower the load slowly using the muscles of your legs and pelvis.

Squats with weight

Such squats are divided into 3 types:

  • Cups - any weight requires the use of material.You need to take it in your hand and press it on your chest.The main position is with the feet shoulder-width apart, with the toes slightly turned out.Back should be straight in all exercises.Straight out, bend your knees toward your toes and place your elbows between your knees at the lowest point;
  • Squats with a barbell on the shoulders are recommended for more experienced athletes.The barbell should be placed on the trapezius behind your head.Hands are at shoulder level, palms forward.To minimize the possibility of injury, it is very important to maintain spinal alignment.You must breathe as you grow;
  • Front squats are the most complex technique, but also the most effective.The bar should be held at the level of the collarbone, slightly higher.By placing the bar in the collar ties, the athlete prevents the bar from rolling.It is necessary to distinguish the vertical position of the body in the entire range of motion.

Bench

The exercise is performed in a lying position.A special bench is used.The key to its correct execution is a comfortable position with support placed on the legs, pelvis, shoulder blades and back of the head.It is important that the head is stable.You need to look straight;It is not recommended to control the movement of the bar with your eyes.

You should bring the shoulder blades together and bend a little.The angle at the knee is not more than 90 degrees.The feet are barely pressed to the ground, the grip is as comfortable as possible for a person.When removing the barbell from the racks, you need to fix it for a few seconds, then slowly start lowering it towards the chest.Press upwards, reaching the optimal bottom point.

Barbell curl

This exercise is widely popular among men, but many teachers say that the technique is often wrong, and therefore the strength element does not bring all the benefits, but the risk of injury increases.

Correct implementation rules:

  • The bar is at the level of the pelvis, the grip is slightly wider than the shoulders, the feet are in the same position.The body is straight, the knees spring.Put your palms away from you, elbows near the torso, tone your tone;
  • Forearm movements and biceps strength provide weight lifting;
  • Bringing the projectile to the highest point, pause and count to 2;
  • Slowly lower the weight back to the starting position
  • Inhale as you fall, exhale as you move forward.

The greatest effect from the power element will be in the following conditions:

  • Stick swing, quick throw;
  • The lifting from the pelvis from the shoulders to the shoulders should be carried out along the trajectory of a wide arc;
  • The upward movement is faster than the downward movement;
  • All elements are carried out smoothly;
  • Elbows should be slightly bent at the lowest point.

In the first stages, you should limit yourself to 8 repetitions and 5 approaches (the weight is selected individually).

Army press

The most popular version of the military press is implemented as follows:

  • Medium-sized bar with metal plate locks (20 kg);
  • The grip principle is to place the hands wider than the shoulders;
  • The starting position is a straight back, tense knees, legs apart;
  • The barbell should be pressed up until the arms are very tense, after which the load should be lowered;
  • It is important to ensure that the bar does not come into contact with the chest, and at the same time lower the bar under the chin.

Exercises for normal prostate function

Inflammation of the prostate gland and other urological diseases have a negative effect not only on general well-being, but also on erectile function.

Deep scoop for good potential

Therefore, it is important to do physical exercises for the potential that has a beneficial effect on the prostate and ensures its full functioning.

Squats

A small set of exercises that will be performed in full, not limited to one or two items:

  1. Hold the back of a chair and pull the skin as far as possible 5 times;
  2. Perform the same movements, but returning to the "standing" position, rising to your toes;
  3. Alternatively, place your feet on a raised platform using your gluteal muscles during the movement.

Knee lift

To do the exercises correctly, you need to lie on any horizontal surface.Next steps:

  • Stretching arms and legs;
  • Raise your right knee and pull it toward your chest;
  • Count to twenty;
  • Return to the original position;
  • Do the same with your left leg;
  • Requires 3 reps.

"Superman Trick"

This element is performed from a prone position.Need:

  • Stretch your arms forward so that your whole body is in alignment;
  • Place your arms and legs on the floor at the same time;
  • Move them in different directions;
  • Freeze for 15 seconds;
  • Take the starting pose;
  • Repeat several times.

"flight"

For this gymnastic element, you need to take a full quarter pose and place your palms on the floor.Next:

  • Place your left arm and right foot on the ground;
  • Squeeze your stomach as much as possible;
  • Pull the upper limbs forward and the lower limbs back;
  • Freeze for 15-20 seconds;
  • Return to start and rest;
  • Change arms and legs;
  • Perform 8-10 times.

Abdominal breathing

Belly Breathing is very beneficial for maintaining prostate function.Lying on your back, you need to breathe as deeply as possible and tense the abdominal muscles.In this position, freeze for 10-20 seconds, then relax.

Often at the initial stage, a person "loses his breath" after a few seconds, but later the ability to breathe can develop up to 1 minute.

Gymnastics to increase male potential

Various oriental practices, as well as exercises prepared by Chinese and Japanese teachers, exercises designed to improve potentials called gymnastics.

Bends in a seated position to improve potential

Even among the elements of yoga, there are movements that are useful for restoring sexual function.

It bends in a sitting position

The starting position is similar to the Lotus position:

  • Bend the right leg and pull the second leg inside your birth to the inner angle;
  • Bend along your left leg, hug your foot with your palms;
  • At the same time, while massaging the foot, maintain the position for 3-4 minutes;
  • Perform the exercise in a mirror;
  • It will take 4 approaches.

Classic tilts

A special bending technique that effectively increases male strength.To do it right you need:

  • Stand straight and put your feet 70 cm apart;
  • Extend your arms to the sides;
  • Inhale, bend to bend, the fingers of your left hand touch your right leg, the other hand looks straight;
  • Exhaling, correct;
  • Perform the exercise in a mirror;
  • You should do 7-8 repetitions.

"Tail wag"

To do this item, you need to assume a fetal position and then a fetal position:

  • Stretch your arms along your body, rub;
  • Relax your head muscles, put your forehead on the ground;
  • Start moving your breasts in such a way as if they have an imaginary tail that needs to cry;
  • Continue until you are moderately tired.

"Archery"

To perform correctly, several manipulations will be required:

  • Place your right leg forward and bend so that your knee is directly over your toes;
  • Put your left leg back, it should be straight and rest on the whole leg;
  • Raise your right hand and move forward as if you were holding a bow in your fist;
  • Pull back the invisible bowstra with your left hand;
  • Squeeze your chest muscles, lift your chin a little, freeze for 5 minutes;
  • Switch limbs and repeat.

"Snake"

The last exercise refers to ancient Japanese and Chinese spiritual practices.You should lie face down and lie down.Then you should do the following:

  • Put your palms on the floor, place them below the shoulder line;
  • Raise the torso smoothly and smoothly;
  • The back should be bent, but the pelvic bones should be pressed to the surface;
  • After reaching the maximum point, you should throw your head back as far as possible and freeze;
  • While exhaling, smoothly and slowly return to the starting position;
  • You must repeat the item at least 10 times.

In addition to performing specialized complexes, you should regularly walk in the fresh air to increase potency.Regular but short morning jogging, swimming in the pool and yoga are considered beneficial.The latter ensures the synthesis of sex hormones, lengthens the waist, strengthens the hip muscles and has the effect of increasing the sensitivity of nerve endings.In addition, eastern practices adapt the emotional state necessary for a fulfilling life and even mood.