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Exercises for potency - which are the most effective for men?

When dealing with erectile dysfunction, it is better to take an integrated approach rather than relying on drugs and medications alone.In addition, a man must normalize his diet and increase physical activity.Specially designed strength exercises help strengthen muscles, activate blood circulation and improve mood.

How important is activity for "male strength"?

One of the most common reasons for a decrease in male strength is a sedentary lifestyle and low level of physical activity.In addition, modern attractiveness criteria include straight posture, muscle definition and smarts.

Regular exercise helps:

  • Ensure complete saturation of body tissues and cells with oxygen;
  • Improve general blood flow and microcirculation in the pelvic organs;
  • Increase stamina and get in good physical shape;
  • They strengthen the immune system, increase the body's resistance to infections and viruses.

However, you must know that the load level should be moderate.Excessive exercise can negatively affect the body's systems.Often, bodybuilders suffer from sexual dysfunction due to overzealousness or taking pharmacology.Supplements of this type cause significant damage to the body, reducing male potency and causing skin diseases.

The most effective exercises to improve potency.Top 20

In order to increase sexual potency, experts in the field of physical therapy have specially developed complexes that include exercises for male potency that solve various problems.Some of them are designed to increase testosterone, others have a general strengthening effect, and still others prevent the formation of congestion.Physical activity is also important for the prevention of inflammatory diseases of the prostate, whose work largely determines 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 lumens of the arteries do not expand enough, and the lumens of the veins narrow, the fluid circulation is disturbed.

Exercise for potency Birch

It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction.Potency exercises at home help men restore blood flow without additional visits to the gym.It is enough to perform a specialized complex instead of regular charging.

"Birch"

An exercise known to many from childhood.it's simple:

  • From a lying position, raise your legs so that an angle of 90 degrees is created in relation to the body;
  • Place your hands under your buttocks and lift your pelvis and lower back off the floor;
  • As a result, only the head and upper back need to be on a horizontal surface;
  • Freeze in the indicated position for 2.5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first to be recommended for improving erectile function.A small complex helps you feel the muscle and learn to control it.Includes:

  • Stopping the jet.Manipulations are performed during the act of urination.It is necessary to stop the jet and start it again.Characteristics: In the first days, slight painful sensations may occur.If you cannot stop the flow, it indicates muscle weakness.The ideal to strive for is stopping three times;
  • Muscle tension.If the beginning of the complex helps you feel it, then the second exercise teaches control.You need to start with 10 repetitions, the number of which increases over time.You need to tighten your muscles and hold this position as long as possible.The exercise can be performed at any time, the main thing is that the man is sitting while doing it.

"eights"

These movements increase blood flow and effectively warm up the muscles.For this you need:

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

"Jumping Squats"

Exercise that has a positive effect on circulation, but puts a lot of strain on the heart, so if you have heart disease, perform the movements with caution.Required:

  • With your feet shoulder-width apart, squat down;
  • Place your palms on the floor or mat;
  • With a sharp movement, throw your legs back so that you get the original push-up position;
  • Gather the lower limbs again and jump to a standing position.

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

Pelvic lift

A useful and not too complicated gymnastic element for male potency, which needs to be done 10 or more times.To do:

  • Lie on the floor, stretch your arms, bend your legs;
  • Raise the pelvis as high as possible;
  • You should rest your legs and back on a horizontal surface;
  • To increase the difficulty, you can place any weight on your stomach and hold it.

Loads that produce testosterone

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

Deadlifts are beneficial for potency

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

Deadlift

Energy-intensive exercise that affects many joints and muscles.To perform it properly, a man must be flexible, so beginners are recommended to first resort to a gymnastic complex to increase flexibility and additionally strengthen the back.

Exercise technique:

  • The back should be straight and tense throughout the performance;
  • The chin looks flat, if you lower it, the spine will lose its uniformity;
  • The chest must be pushed forward;
  • The first approach is performed with an empty barbell so that the muscles remember the dynamics and correct performance mechanics;
  • Feet should be shoulder width apart;
  • The emphasis is on heels;
  • When gripping the bar, use a normal grip;
  • The weight is lifted by tightening the muscles of the lower limbs and back;
  • After you have brought the barbell to the top point, it is important to maintain a straight back position without bending;
  • You must lower the load slowly, using the muscles of the legs and pelvis.

Squats with weights

Such squats are divided into 3 types:

  • Cups - require the use of any weighting material.You have to take it in your hand and press it to your chest.The basic position is that the legs are wider than the width of the shoulders, the toes of the feet are turned slightly outwards.Your back should be straight throughout the exercise.You should squat straight, turn your knees towards your toes and place your elbows between your knees at their lowest point;
  • Shoulder barbell squats are recommended for more experienced athletes.The weight should be placed on the trapeze behind the head.Hands are placed at shoulder level, palms facing forward.To reduce the likelihood of injury, it is very important to maintain spinal alignment.You should inhale as you descend, exhale as you rise;
  • 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 on the collarbones, the athlete prevents the bar from rolling.In the entire range of motion, it is necessary to carefully monitor the vertical position of the body.

Bench press

The exercise is performed from a lying position.A special bench-stand is used.The key to proper execution is a comfortable position, with support on the feet, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You must look straight up;it is not recommended to control the movement of the bar with your eyes.

You should bring the shoulder blades together and bend them slightly.The angle in the knee is not greater than 90 degrees.The feet are firmly pressed into the floor, the grip is as comfortable as possible for a man.When removing the bar from the rack, you should fix it for a few seconds, and then begin to slowly lower it towards the chest.Having reached the optimal bottom point, squeeze upwards.

Barbell curl

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

Rules for proper execution:

  • 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 are springy.Turn your palms away from you, elbows close to your torso, tone your abdominal muscles;
  • The movements of the forearm and the strength of the biceps allow the weight to be lifted;
  • After you have brought the projectile to the highest point, stop and count to 2;
  • Slowly lower the weight to the starting position
  • Inhale as you move down, exhale as you move up.

The maximum output from the power element will be under the following conditions:

  • No bar swing, no quick puke;
  • Lifting the bar from the pelvis to the shoulders should be performed along the path of a wide arc;
  • Moving up is faster than moving down;
  • All elements are performed smoothly;
  • The elbows should be left 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 famous version of the military press runs like this:

  • Medium-sized bar (20 kg) with metal plate locks;
  • The principle of the grip is that the hands are placed wider than the shoulders;
  • The initial position is a straight spine, tense knees, feet apart;
  • The weight must be pressed upwards 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, but at the same time lower the bar below the chin.

Exercises for normal prostate function

Inflammation of the prostate and other urological diseases negatively affect not only the general condition, but also the erectile function.

Deep squat for good potency

Therefore, it is important to perform physical exercises for potency, which have a beneficial effect on the prostate and ensure its full functioning.

Squats

A small set of exercises that are recommended to be performed in full, not limited to one or two elements:

  1. Grab the back of the chair and squat as deep as possible 5 times;
  2. Perform the same movements, but return to the "standing" position, rise on your toes;
  3. Alternate placing your legs on the raised platform, using your gluteal muscles throughout the movement.

Knee lift

To perform the exercise correctly, you should lie on any horizontal surface.Next steps:

  • Stretch out your arms and legs;
  • Lift the right knee and pull it towards the chest;
  • Count to twenty;
  • Return to the original position;
  • Do the same with the left leg;
  • Requires 3 repetitions.

"Superman Trick"

This element is performed from a lying position.should:

  • Stretch your arms forward so that your whole body is in line;
  • At the same time, lift your arms and legs off the floor;
  • 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 pose on all fours and rest your palms on the floor.the following:

  • Lift your left arm and right leg off the floor;
  • Tighten your stomach as much as possible;
  • Extend the upper limbs forward, the lower limbs backward;
  • Freeze for 15-20 seconds;
  • Go back to the beginning and relax;
  • Repeat, alternating arms and legs;
  • Perform 8-10 times.

Belly breathing

Abdominal breathing is very useful for maintaining the functioning of the prostate.Lying on your back, you need to take a deep breath and tighten your abdominal muscles.Freeze in this position for 10-20 seconds and then relax.

Often, in the initial stage, a man can "lose his breath" after only a few seconds, but later he develops the ability to hold his breath for up to 1 minute.

Gymnastics for increasing male potency

It is worth paying attention to various Eastern practices, as well as exercises developed by Chinese and Japanese instructors to improve potency, called gymnastics.

Bending from a seated position to improve potency

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

Squats from a sitting position

The starting position is similar to the lotus position:

  • Bend the right leg and pull the other leg towards the inner thigh so that your heel rests on it;
  • Bend the left leg, grasp the foot with the palms;
  • Hold the position for 3-4 minutes while simultaneously massaging the feet;
  • Perform the exercise in a mirror;
  • It will take 4 approaches.

Classic slopes

A special bending technique that effectively increases male strength.For proper operation you need:

  • Stand up straight and spread your feet 70 cm;
  • Extend your arms to the sides;
  • As you inhale, bend down so that the toes of your left hand touch your right foot, while the other hand looks straight up;
  • Exhaling, stand up straight;
  • Perform the exercise in a mirror;
  • You should do 7-8 reps.

"Wag your tail"

To perform this element, you must assume the fetal position and then:

  • Stretch your arms along your body, palms up;
  • Relax your head muscles, rest your forehead on the floor;
  • Begin to wiggle your butt as if there is an imaginary tail to wag;
  • Continue until moderate fatigue sets in.

"archery"

To perform it correctly, several manipulations will be required:

  • Place your right leg forward and bend it so that your knee is directly over your toes;
  • Place the left leg back, it should be straight and supported on the entire foot;
  • Raise your right hand and extend it forward in a motion as if you were holding a bow in your fist;
  • Pull the invisible string with your left hand;
  • Tighten your chest muscles, lift your chin slightly, freeze for 5 minutes;
  • Switch limbs and repeat.

"snake"

The last exercise relates to ancient Japanese and Chinese spiritual practices.You need to lie face down and stretch out.Then you need to do the following:

  • Press your palms into the floor, placing them just below the shoulder line;
  • Breathe in and slowly lift your torso up;
  • The back should be bent, but the pelvic bones should be pressed to the surface;
  • When you have reached the maximum point, you should throw your head back as far as possible and freeze;
  • Return to the starting position smoothly and slowly, with exhalation;
  • You must repeat the element at least 10 times.

In addition to performing specialized complexes to increase potency, you should regularly walk in the fresh air.Regular but short morning jogging, swimming in the pool and doing yoga are considered beneficial.The latter ensures the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and acts to increase the sensitivity of nerve endings.In addition, Eastern practices harmonize the emotional state necessary for a fulfilling life and a balanced mood.