The most effective exercises for potency

There are few men who would not care about maintaining their potency for many years. Sexual instinct is one of the strongest instincts that increases self-esteem. However, he is very vulnerable.

Exercises to increase potency should be considered as a means of preventing and correcting minor temporary psychogenic disorders. Erectile dysfunction in men can have the following causes:

• poor diet;
• unfavorable environment;
• chronic stress;
• lack of exercise, smoking;
• Drink alcohol and even seemingly harmless beer.

Regardless of age, sexual failure can occur in any man.

The causes of erectile dysfunction are hormonal disorders, infections of the genital tract leading to prostatitis, in men over fifty - prostate adenoma leading to prostatectomy, in the elderly - vascular problems, atherosclerosis. Serious causes require serious treatment.

What are the benefits of exercise?

After the first episodes of erectile dysfunction, men rush to the pharmacy to buy a remedy that will radically eliminate the problem. It's easier to take a pill than to train systematically. The tablet or spray takes effect immediately.

The disadvantage is that all medications have many contraindications and side effects that negatively affect health. This also puts a strain on the budget - they are all expensive.

Among men who care about maintaining a good level of potency, there are supporters of taking natural vitamin and mineral complexes. This is really great, but there are pitfalls here too:

• You should only buy dietary supplements from well-known manufacturers in special departments of stores or pharmacies;
• You cannot order supplements over the Internet or over the phone, no matter how well advertised they may be. If you buy powder from the penis of a dried donkey, prepared in unsanitary conditions and not at all for a small fee, you risk ending up in the place of this animal deprived of its genitals.

Through this negative prism, consider the benefits of a range of physical exercises for maintaining and increasing male sexual activity:

• the cost is minimal because you can train both in the gym and at home;
• systematic performance of male exercises leads to improved erection and strengthening of the entire body;
• physical activity offsets the effects of sedentary work;
• There are no age restrictions, you can always choose body complexes for both young and older men.

Effect on potency

Improving blood circulation in the pelvis

• After receiving a stimulus from rampant libido, the erectile tissue of the penis fills with blood.
• The ischiocavernous muscles contract, blocking blood flow from the veins.

This condition is an erection. Exercises increase blood flow and microcirculation in the pelvic area, thereby achieving normal filling of the erectile tissue and lengthening and thickening of the penis.

Why might blood flow decrease under normal conditions? There are many reasons and the most common are:

• Alcohol and smoking and consequently vascular spasms;
• sedentary activity;
• passion for fast food, which has a negative effect on the vascular wall;
• there are picnics in nature – beer, vodka, pork kebabs;
• Cars – remember: "Our people don’t take taxis to the bakery! "Now they travel everywhere and always.

No one is demanding a complete renunciation of the benefits of civilization and other small pleasures of life. Physical exercise helps minimize damage by normalizing blood circulation.

Strengthening the pubococcygeus muscle

Anyone who knows the secret of relaxing and tensing the pubococcygeus muscle knows the secret of love and a radiant orgasm. This muscle connects the lower end of the coccyx and the inner area of the pubic symphysis.

It plays an important role in orgasm by providing rhythmic contractions.

A well-trained pubococcygeus muscle:

• eliminates congestion in the pelvis and thus prevents congestive prostatitis;
• improves testicular function and hormone levels;
• will increase potency;
• improve the quality of orgasm;
• prevents premature ejaculation.

How to do the complex correctly

The good thing about muscle training exercises is that some of them can be done anytime and anywhere - at work, at home, in transport.

The main complex includes only 2 exercises

Surname	How to execute
Stop the flow	During urination, you need to stop it 2-3 times, straining the pubococcygeus muscle. This can be done every time you go to the toilet.
Muscle tension	Up to 3 sets of 10 compressions each are performed.

Additional complex

It is aimed at increasing potency in men

1. Hold the tension and transform it into relaxation. It is important that the time of these two actions is the same: 3 seconds of tension, 3 seconds of relaxation.
2. Speed stress. Rapid alternation of contractions and relaxations up to 20 times. 3 approaches.
3. Lift weights. Hang the towel over the erect penis and try to lift it with a springy motion. The load can be increased by moistening the towel.

Recommendations for implementation:

• the strength of the tension is more important than the strength of the tension;
• the muscle contracts separately from other muscle groups;
• Connection of breathing rhythm with muscle work – tension (inhalation), relaxation (exhalation) or vice versa;
• training mode;
• Regularity - at least 2 times a day.

A prerequisite for the rest of the techniques is the choice of appropriate physical activity: after training you should feel a sound, a buzz, and not weakness and fatigue. In the next lesson, it is recommended to increase the load by no more than 10% of the previous one.

The best exercises to restore and increase potency

There are both individual exercises to improve potency and special complexes taught by physical education teachers. The technique can be learned step by step in video courses.

Let's start with individual exercises that can increase potency in men at home.

Above your feet

1. Active walking on the spot with knees raised.
2. You can even help with your hands by pressing your knees to your stomach.
3. The load gradually increases from 30 to 50 knee lifts.

Voltage

Effectively increases libido.

1. Stand straight, arms along your body, body relaxed, look forward.
2. Inhale from the bottom of your abdomen, hold your breath and while inhaling, squeeze the muscles of the anus for 3-4 seconds. Then relax as much as possible and exhale at the same time.
3. After breathing is restored, repeat the procedure 5-6 times.

Keep the ball

1. To strain the muscles of the lower extremities, you need to hold a medium-sized ball between your knees.
2. Perform the exercise lying on your back with your legs bent at the knees and hip joints.

Pelvic rotation

1. Circular movements of the pelvis are called the "victory dance" in Jedi Yoga.
2. The rotation of the pelvis in different planes leads to an increase in potency and can cause a variety of friction during sexual intercourse that will certainly surprise and delight your woman.

Walking on the buttocks

This potency exercise refers to Jedi yoga and traditional treatment methods at the same time.

1. Sit on the floor, legs stretched forward, hands too, you can put them on the belt.
2. Walk forward, tensing your buttocks and leg muscles, walk 2 meters and return in the same way.

Bicycle

Erectile function can be improved thanks to the increased blood flow in the pelvic area using the well-known exercise bike.

1. You determine the rhythm yourself.
2. Pay attention to your breathing as you rotate your legs.
3. Cycling strengthens the abdominal muscles and is an effective treatment method for limited peristalsis and a tendency to constipation.

frog

1. The emphasis is on outstretched or slightly bent arms.
2. Alternately pull your knees towards your stomach.
3. 10 times in 3 approaches accelerates blood circulation in the groin, pelvis and lower extremities. The frog is included in the warm-up exercises of martial arts.

Scissors

1. Lie on your back with your arms along your body or folded behind your head.
2. Raise your legs straight, spread them as wide as possible and cross them.
3. Leg movements imitate the work of scissors. Exercise strengthens abdominal muscles, removes excess fat from the abdomen and restores hormone levels.

Squats

It has long been known that the most attractive place in a man's figure for women is the buttocks. An inflated elastic bottom is a good sign that its owner's erectile function is optimal.

Including squats in the morning gymnastics routine has a positive effect on a man's potency. Chinese scientists believe that if you do squats regularly, gradually increasing the number of squats and combining them with massage of active points and abdominal breathing, you can get rid of 100 diseases and live up to 100 years. The effectiveness is explained by restoring the flow of life energy Qi.

This is how to perform a correct squat.

• Feet shoulder-width apart, toes slightly to the side.
• As we exhale, we squat 15-20 times until the fifth point is lowered as much as possible.

Hold the stone

1. The stone is imaginary and it is necessary to hold it by tensing the glutes while standing with knees bent.
2. This is useful for increasing potency and strengthening the anus muscles. At the same time, the prostate is gently massaged.

Exercises on all fours

Here's how you can relieve accumulated fatigue and tension:

1. From the "on all fours" position, place your knees and palms on the mat, your feet extended back as you exhale, slowly lower your buttocks back and down and sit on your feet.
2. Extend your arms forward and stretch your upper body backwards.

butterfly

Only physically trained men can immediately achieve the maximum leg extension amplitude at the hip joints.

1. Sit on the floor, spread your legs bent at the hips and knee joints and bend forward as you exhale.
2. You can hold your feet with your hands.

yoga

The ancient Indian teaching, which combines the adoption of special poses - asanas - with relaxation of the mind, has long been of great interest to those who strive to maintain health. After taking a few lessons from the guru, you can continue the practice at home. They have a positive effect on blood circulation in the small pelvis, open the chakras, the energy of which prevents the development of impotence.

1. The most commonly performed potency asanas at home are the lotus and birch poses.
2. The first is performed sitting on the floor, with your back straight and your feet crossed on your thighs.
3. Hands on knees.
4. The second execution requires you to stand on your shoulder blades and raise your legs straight.
5. Mentally concentrate on the area of the 1st and 2nd chakras.

Qigong

China also contributed to solving the problem by developing the Qigong system for potency. Originally coming from Tibetan monasteries, Qigong quickly became very popular.

Observations showed that the loss of male strength shortened the years of a man's life, and the children of fathers who practiced this gymnastics were healthier and stronger. Therefore, expectant fathers were recommended to exercise intensively before conception.

Exercise "Deer"

Performed in the "equestrian stance". Feet shoulder-width apart, bent. Arms at chest height, slightly bent.

• Tense the tense pelvic floor muscles, breathe in through the nose (inhale - 15 s, tongue touches the palate);
• grasp your thumb tightly with your fingers;
• strain your muscles and do not breathe for 10 seconds;
• Relax, breathe out through your mouth (exhale for 5 seconds, tongue to your lower teeth).

Through special exercises, Qigong helps to release blockages and restore the flow of life energy Qi along the energy meridians in the human body. The result will be increased potency, increased libido, improved sperm quality, as well as the prevention of congestive prostatitis and prostate adenoma.

Complexes to improve erection and potency

Individual exercises can be combined as desired to create your own training system. An alternative is the author's complexes for improving men's health.

Exercises against prostatitis by Dr. Popov

The technique is specific and more similar to traditional medicine treatment methods.

1. One of the exercises consists of sitting not on a chair, but on a freshly cut deciduous tree stump and getting up from it again and again.
2. Another option is to place a warm, freshly laid chicken egg under the perineal area. Too unconventional, but maybe there's something to it.

Complex for improving potency from Norbekov

Dr. Norbekov is known that the technique he developed treats more than one specific disease. The balance between external destructive influences and the body's defenses is restored. His lessons mobilize the body for self-healing and self-regulation.

The complex combines physical exercises, meditation, acupressure and other massages, as well as breathing exercises. The technology is patented and is used in Russia, Germany, Israel and the USA. You can learn the technique at the Norbekov centers or independently using books and video courses.

Aleksin complex

Yuri Aleksin, using his own example, proved the effectiveness of the described physical exercises for strengthening and increasing potency. His complex includes exercises such as:

• over the leg;
• voltage;
• walking in place without lifting your toes;
• pelvic lift;
• Tension of the pubococcygeus muscle;
• hold the stone;
• walking on your buttocks.

Arnold Kegel gymnastics

Kegel exercises have been used around the world for almost 100 years. Strengthening the pelvic floor muscles helps:

• restore masculinity;
• avoid early ejaculation;
• Get rid of urinary incontinence.

These exercises are particularly effective for good potency in men with diabetes, obesity and an operated prostate. The complex includes work with the love muscle, the tension of the anus, the buttocks and pelvic muscles. There are Kegel exercises for women with urinary incontinence.

Dr. Bubnovsky's technique

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. In its complex there are 4 exercises:

• Raise your legs while lying on your stomach.
• raising the pelvis;
• rotation of the pelvis;
• Push-ups from the wall.

Morning exercises

In any usual complex of morning exercises, you can safely include something that will benefit male strength. The main thing is to receive a charge of vivacity, good mood and tone from the work done. Without overloading the body, you can supplement your morning exercises with weights and dumbbells.

1. It is very good for potency to start the day with hula hooping;
2. If you are embarrassed to use a "female" device, take an expander: take one end of the expander in your hand, hook the second end on your foot, pull - hand up, leg down; While seated, hold a butterfly expander between your knees. Bring your knees in and out.

The training takes place twice a day. If the evening complex is performed in the gym, include a barbell. A beautiful figure with excellent potency is a beneficial plus.

Contraindications

For many men, physical activity is contraindicated due to age or illness. There is no need to overload your body, try cardio training.

Conclusions and reviews

Choose several exercises or a complex that you like without waiting for signs of decreasing potency. Systematic exercises bring benefits and give the woman you love the joy of high-quality sex.

Numerous reviews talk about the benefits of classes. The topic is sensitive, not for the general public, but men share their problems and successes in the forums: