To increase potency, physical exercises are used with the aim of daily training of the muscles and soft tissues responsible for a fast and stable erection. In order to maintain good blood circulation in the genitals and prolong their excellent functionality, home potency exercises are indicated for men of any age. You can exercise without leaving home, or if the man lives in the private sector, you can sit in the yard in the fresh air. Enriching the body with oxygen will only increase the therapeutic effect. Let's consider all types of physical activity that are intended only for the male half of the population.
There are a large number of physical exercises for potency, which are widely used by men who want to independently eliminate erection problems or who use exercise for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function and thus the quality of intimate life.
Penis pump and Kegel muscle
This exercise is done in the morning. Most healthy men experience involuntary sexual arousal upon awakening. The penis is high and filled with blood more than the slightest touch or erotic fantasies. Don't waste your time. You need to start doing gymnastics for the penis, which consists of the following physical movements:
- focus all your attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the main thing is to tense the muscles of the perineum to increase the state of excitement);
- after each lifting of the penis, it is necessary to relax so that the organ is not overloaded, and then repeat everything again;
- 15 repetitions are done every morning.
To increase potential, it is recommended to keep a training diary and record the results of training. After a week of such gymnastics, the erection improves by at least 20% of its previous state.
Increased tone of the Kegel muscle
It is not about the structure of the male genitourinary system, but this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a kind of gymnastics for potency, which consists of the following physical activity in only one of the male muscles of the genitourinary system:
- Feel the perineum area between the scrotum and anus with two fingers;
- press the surface of the skin to feel the pulse in the blood vessels with the fingers (it is not necessary to squeeze the perineum strongly and the sensations should be extremely comfortable);
- reflex movements should squeeze the anus so that the Kegel muscle located in the upper part of the intimate zone is simultaneously tensed;
- each muscle contraction is performed with effort and is kept in a spasmodic state for 2-3 seconds.
The optimal number of repetitions is 20-25 times. To increase the potential in the first stages, this exercise is best done in 2-3 sets. The man should be in a horizontal position so that the entire load goes only to the pelvic floor and the muscles responsible for the quality of the erection.
Pelvic rotation
The simplest exercise for potency in men, the principle of which is to actively move the hips around its axis. This technique of physical activity strengthens blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to follow the algorithm of the following actions:
- stand up and straighten your back;
- legs are shoulder width apart, hands are attached to the belt;
- circular movements of the pelvis are performed clockwise, and then in the opposite direction.
40-50 such movements should be done for each direction. The number of approaches is not limited and can be adjusted independently by the man. The main thing is not to work too much. This exercise to strengthen the potential is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).
air bike
A complex exercise for impotence in men, its implementation will not only protect the health of the genital area, but also improve venous blood flow from the lower extremities. The charge to increase erection is as follows:
- it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is better to use the floor or a perfectly flat bed without soft mattresses);
- the hands are fixed on the hip joints;
- the legs and the entire pelvis rise up and the fulcrum shifts to the thoracic spine;
- the lower limbs perform movements that imitate cycling, but in this case the legs cut the air.
The exercise should last at least 5 minutes. A trained man can perform this exercise to increase potency for a longer period of time. During the implementation of these actions, the prostate gland is strengthened, and good endurance of the muscles responsible for the stability of the penis during sexual arousal develops.
Walking on the hip
One of the best exercises for potency, the effect of which is immediately felt. This result is achieved due to a sharp increase in additional blood volume to the organs located in the pelvic region. The technique for performing these physical activities is as follows:
- you need to sit on the floor, straighten your legs, and keep your back as straight as possible;
- each lower limb is lifted up in turn, and the forward movement of the body is carried out by moving the hips (in fact, all efforts are made to squeeze the back muscles of the leg);
- these movements are performed until complete physical weakness and the appearance of severe fatigue in the hip muscles.
With this exercise, you can perfectly increase the potency thanks to the good blood supply to the testicles, prostate and cavernous bodies of the penis. To get the maximum therapeutic effect, you should spend at least 10-15 minutes of simple gymnastics every day and increase the duration of exercise over time.
Wide squat
Strength training for men involving squats is the most popular because they are really useful for maintaining a good erection. In this case, it is recommended to exercise the muscles of the intimate zone using the following technique:
- stand on a hard and even surface, straighten your back;
- put your hands on your hips and put your feet 80 cm apart;
- taking the starting position, the man does a deep squat with his legs wide;
- each repetition is performed as slowly as possible so that a pleasant fatigue is felt in every muscle located from the gluteal part of the limb to the foot itself.
The recommended number of repetitions is 10-15 times. Men with trained muscle fibers can easily master such exercises, and beginners need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raise the legs above the head
An effective exercise for the development of which you need only a desire, a relatively good physical shape and an emphasis in the form of a wall. The man lies on his back and performs the following actions:
- the legs are thrown back and then carried behind the head (gymnastics is somewhat reminiscent of a birch tree, but only the lower limbs are not held straight, but move forward behind the head);
- to avoid injury and stretching of the neck muscles, you should perform the exercise near the wall so that you can always provide yourself with a stable emphasis with your legs;
- it should be in this position for at least 10 minutes.
The essence of this exercise to increase potency at home is that there is venous blood flow from the pelvic region. With regular exercise, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of the sexual secretion produced by this organ is excluded.
boat
Exercises for impotence should not only load the pelvic floor area and the muscles of the intimate zone, but also strengthen the spinal column, because around its processes there are nerve endings that coordinate the work of the centers. brain and genitals. The boat belongs to this type of physical activity to increase male strength, and the principle of its implementation is as follows:
- the man lies on his stomach (the surface should be firm and perfectly flat, so it is better to sit on the floor);
- a sharp breath is taken and the back bends while raising the arms and legs (at such a moment the shape of the human body resembles a boat);
- you should stay in the bending position for at least 2-4 seconds, then relax your back and repeat the tension of your muscles again.
This exercise belongs to the category of increased erection by improving the transmission of nerve impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially useful for men with spinal diseases or traumatic brain injury.
Lifting the pelvis
An excellent exercise for men who want to improve the quality of their intimate life and always be on top in moments of intimacy with their sexual partner. The technique for performing this gymnastics consists of the following algorithm of movements:
- you need to lie on your back and stretch your arms along the length of the body;
- put your heels on the floor and gently lift your pelvis up;
- the legs and sternum remain on the floor surface and only the pelvis and lumbar segments of the spine are in motion.
What gives this kind of physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate gland. All these factors combined have a positive effect in the form of a stable erection that occurs in the first seconds of foreplay before intercourse.
Brainstorming
Exercises to improve potency can be associated not only with physical activity, but also with the training of individual centers of the brain responsible for erectile function. To increase potency in men using this type of exercise, you should act according to the following algorithm:
- lie down on the bed and try to relax as much as possible (you can turn on romantic music);
- succumbing to erotic fantasies, a man should represent the women he has dreamed of for a long time;
- fingers slowly stroke the penis.
With the help of such a simple method, you can successfully train potency in men by stimulating the nerve activity of the brain. At the moment of true intimacy with a partner, a man will experience a strong sexual arousal immediately after similar touches to his genitals.
Jump squat
These are effective exercises for men at home, actively used in cross-fit. It trains the endurance of the pelvic floor muscles, strengthens the tendons of the perineum and thereby improves erection. The principle of this type of physical activity is as follows:
- you need to stand on a flat surface, straighten your back and put your feet slightly wider than your shoulders;
- the man squats as deep as possible, then tries to jump as high as possible, straightens his knees quickly and in one jerk;
- at the initial stage of training, the number of repetitions should be at least 10-15, and after a week of gymnastics, 25-35 times.
The first therapeutic effect occurs 7 days after starting physical activity. It strengthens the muscles located in the prostate gland and improves blood flow to the penis. During sexual intercourse, erection occurs faster and lasts longer.
Sports programs for potency
How to increase male strength with the help of certain sports? What exercises should you master to always be on top in bed with your favorite woman? In addition to the individual gymnastics training described above, there are the best sports to strengthen the potential. They can be used as a prevention of sexual weakness and immediately after the first signs of erectile dysfunction are detected.
Every man who wants to prolong his intimate life and preserve the youth of the tissues of the genital organs should master at least one of the following sports:
- swimming (at the moment when the body is in contact with water, almost all the muscles of the human body work, the lower part moves especially actively, the hips are exercised, natural prostate massage is performed);
- cycling (during pedaling, lower limbs and muscle fibers located in the groin of the abdomen are involved, which ensures excellent blood supply to all organs of the male genitourinary system);
- squatting with light weights (it is recommended to use barbells or dumbbells with a total weight of no more than 25-30 kg, and be sure to wear a safety belt that supports the lumbar column);
- sprinting (sprinting is no less useful, but running 100-200 meters with a full mechanism and returning intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during sexual intercourse).
Do not forget that moderate sports loads not only increase potency, heal male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. A high concentration of this sex hormone provides a man with an always toned appearance, muscle tone in all parts of the body, stone structure and excellent libido.