Physical exercises to increase potency are used for daily training of muscles and soft tissues, which are responsible for a fast and stable erection. Potential home exercises are shown for men of any age to maintain good blood circulation in the genitals and prolong their excellent functioning. Exercise can be done without leaving home, or sitting in the yard in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only enhance the therapeutic effect. Let's consider all kinds of physical activities 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 eliminate erection problems on their own, or use exercise for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function and, with it, the quality of intimate life.
Penis pumping and Kegel muscle
This exercise is done in the morning. Most healthy men experience involuntary sexual arousal upon awakening from sleep. The penis is in an elevated position, and from the slightest touch or erotic fantasies, it is even more filled with blood. Don't waste time. It is necessary to perform gymnastics for the penis, which consists of the following physical actions:
- 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 strain the muscles of the perineum to increase the state of arousal);
- After each lifting of the penis, it is necessary to rest so as not to overload the organ and then repeat everything again;
- 15 repetitions are performed every morning.
To increase potency, 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 the state in which it was before.
Increased Kegel muscle tone
It is not about the structure of the male reproductive system, but about the fact that this exercise was 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 load on one of the exclusively male muscles of the genital system:
- With two fingers, feel the area of the perineum, which is located between the scrotum and the anus;
- press on the surface of the skin so that the pulse is felt in the blood vessels by pinching the fingers (it is not necessary to compress the perineum area strongly and the sensations should be extremely comfortable);
- Reflex movements should compress the anus so that the simultaneous tension of the Kegel muscle, which is located above the intimate zone, occurs;
- Each contraction of the muscles is performed with effort and is maintained in a spasmodic state for 2-3 seconds.
The optimal number of repetitions is 20-25 times. In the first stage, this exercise is best done in 2-3 sets to increase the potential. A man should be in a horizontal position so that the entire load goes exclusively on the pelvic floor and the muscle responsible for the quality of erection.
Pelvic rotation
The simplest potency exercise for men, the principle of which is the active movement of the hips around its axis. This technique of physical activity increases blood circulation in the tissues of the genital organs, increases energy and develops male strength. It is necessary to follow the following algorithm of actions:
- Take a standing position and straighten your back;
- The legs are shoulder-width apart, the hands are attached to the belt;
- Circular movements of the pelvis are performed in a clockwise direction, and then in the opposite direction.
40-50 such movements should be performed for each direction. The number of approaches is not limited and the man regulates it independently. The main thing is not to overwork. This exercise to strengthen the potential is especially useful for representatives of the male half of the population, whose activities are related to a sedentary lifestyle (drivers, office workers).
Air bike
A complex exercise for impotence in men, the implementation of which will not only maintain the health of the genital area, but also improve venous blood flow from the lower limbs. Charging 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 best to use the floor or a perfectly flat bed without a soft mattress);
- The hands are fixed on the hip joints;
- The legs and the entire pelvis are raised and the support point is shifted to the thoracic spine;
- The lower limbs perform movements imitating a bicycle, but only in this case the legs cut the air.
Exercise should last at least 5 minutes. A trained man can perform this exercise to improve potency for a longer period of time. During these movements, the prostate gland is strengthened, the muscles responsible for the stability of the penis develop good endurance during sexual arousal.
Walking on the buttocks
One of the best exercises for potency, the effect of which is felt immediately. This result is achieved due to a sharp rush of additional blood volume in the organs located in the pelvic area. The techniques for performing these physical activities are as follows:
- It is necessary to sit on the floor, straighten the legs, and maintain the back as much as possible;
- Each lower limb is lifted up in turn and the body is moved forward by moving the buttocks (in fact, every effort is made to contract the muscles of the back of the leg);
- These movements are performed until complete physical impotence and severe fatigue in the muscles of the buttocks.
With this exercise, you can perfectly increase the potency due to the good blood supply to the testicles, prostate and the cavernous bodies of the penis. To get the maximum therapeutic effect, you should devote at least 10-15 minutes to such simple exercises every day and increase the duration of the exercise over time.
Wide squat
Potency exercises are the most popular for men because they are really helpful in maintaining a good erection. In this case, it is recommended to train the muscles of the intimate area using the following techniques:
- Stand on a firm and flat surface, straighten your back;
- Place your hands on your hips and place your feet 80 cm apart;
- After taking the initial position, the man performs a deep squat with the legs apart;
- Each repetition is done as slowly as possible so that a pleasant fatigue is felt in each muscle located from the gluteal part of the limb to the foot.
The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find it easier to master this type of exercise, while beginners will need 5-7 days to get used to physical activity. Depending on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raising the legs over the head
Effective training, the development of which requires only desire, relatively good physical shape and focus 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 the birch tree, but only the lower limbs are not straightened, but are pushed forward to the back of the head);
- To prevent neck muscle damage and strain, you should perform the exercise close to the wall so that you can always have a stable focus on your legs;
- You should be in this position for at least 10 minutes.
The essence of this exercise to increase potency at home is that venous blood flows from the pelvic area. Regular exercise rejuvenates the tissues of the prostate gland, preventing stagnation of the sexual secretion produced by this organ.
a boat
Impotence exercises should include not only the load on the pelvic floor and the muscles of the intimate area, but also strengthen the spine, because it is around its processes that nerve endings are located that coordinate the work of the centers. brain and genitals. Nav refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:
- The man lies on his stomach (the surface should be hard and perfectly flat, so it is better to sit on the floor);
- When lifting the arms and legs, take a sharp breath and the back is arched (at such a moment, the shape of the human body resembles a boat);
- In the bending position, you should stay for at least 2-4 seconds, then relax your back and repeat the tension of its muscles.
This exercise belongs to the category of increasing erection by improving the conduction 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 who have spinal diseases or have suffered a traumatic brain injury.
Pelvic lift
An excellent exercise for men who want to improve the quality of their intimate life and always be on top during the moments of intimacy with their sexual partner. The technique of performing this exercise consists of the following algorithm of actions:
- It is necessary to lie on your back and stretch your arms along the length of your body;
- Rest your heels on the floor and gently lift your pelvis up;
- The legs and thoracic spine remain on the surface of the floor, and only the pelvis and lumbar spine move.
What enables this type of physical activity? Exercise to increase sexual desire, to improve blood circulation in the pelvic area, to prevent stagnation of secretion in the tissues of the prostate gland. In combination, all these factors give a positive effect in the form of a stable erection, which appears in the first seconds of foreplay before sex.
Brainstorming
Exercises to improve potency can include not only physical activity, but also be related to the training of individual brain centers responsible for erectile function. In order to increase potency in men using this type of exercise, you should act according to the algorithm below:
- lie down on the bed and try to relax as much as possible (you can turn on romantic music);
- Give way to erotic fantasies, a man must present the women he has dreamed of for so long;
- Fingers are slowly caressing the penis.
With the help of such a simple method, you can successfully train potency in men by stimulating the nervous activity of the brain. At the moment of real intimacy with a partner, a man experiences a strong sexual arousal immediately after such contact with the genitals.
Jump Squats
These are effective exercises for men at home, which are actively used in CrossFit. They train the endurance of the pelvic floor muscles, strengthen the tendons of the perineum, thereby improving erection. The principle of performing this type of physical activity is as follows:
- You need to stand on a flat surface, straighten your back and legs slightly wider than your shoulders;
- The man sits down as deep as he can, then straightens his knees quickly and on the stick, tries to jump as high as possible;
- The number of repetitions should be at least 10-15 at the initial stage of training and 25-35 times after a week of gymnastics.
The first therapeutic effect appears 7 days after the beginning of physical activity. Strengthens the muscles located in the prostate gland, improves blood circulation in the penis. Erections occur much faster and last longer during intercourse.
Sports programs for potency
How to increase male strength with the help of certain sports? What exercises will you need to master in order to always be on top in bed with the woman you love? In addition to the individual gymnastics training described above, there are certain types of sports that are best for enhancing potency. They can be used for the prevention of sexual impotence and at the first symptoms of erectile dysfunction.
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 the body touches the water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are exercised, a natural massage of the prostate is performed);
- cycling (when pedaling, the lower limbs and muscle fibers located in the groin area of the abdomen are involved, which ensures an excellent blood supply to all organs of the male reproductive system);
- squatting with light weights (it is advisable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a safety belt that supports the lumbar spine);
- Sprinting (sprinting is no less useful, but running 100-200 meters at full speed and returning intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during sexual intercourse).
Remember that moderate sports load not only increases potency, heals male genital organs, prevents premature aging of their tissues, but also stimulates more active production of testosterone by the glands of the endocrine system. A high concentration of this sex hormone gives a man constant tone, muscle tone in all parts of the body, stone erection and excellent libido.