Good vitality is a sign of male strength, which directly affects self-esteem, and therefore, the quality of intimate life. Chronic stress, nervous disorders, lack of sleep and rest lead to intimacy problems, decreased sex drive, depression on a man's psychological level. Potency exercises at home are a simple and quick way to increase potency and improve erection quality. Consider when to be physically active and what exercises are most effective for men's strength?
Who is assigned to strength training exercises?
Of course, exercises for erection are necessary for all men, regardless of age and lifestyle. Their practice is not only to treat, but also to prevent impotence. Specialized training complexes focus on strengthening the perineal muscles, allowing you to overcome erectile dysfunction.
Indications for physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decreased sex drive;
- Premature ejaculation;
- Low stamina during intercourse.
Usually the problems described are due to impaired blood circulation, a blockage in the pelvis. In the presence of these elements, physics. The activity will help significantly, increase male strength. When the reason lies in stress and nervous tension, exercise also helps, as it promotes the production of the hormone - serotonin - a substance that fights stress and its consequences.
When the reason for the decrease in erectile function is due to medication, then exercises to strengthen the erection are less effective. In this case, you need to contact the doctor who will adjust the drug treatment - replace the drug with side effects with a similar drug that does not negatively affect sexual performance.
Contraindications
Exercises to improve potency at home have practically no contraindications. It is recommended to limit physical activity in the context of exacerbation of infections of the genitourinary system, with respiratory tract and colds, accompanied by fever, fever, general malaise.
Contraindications include the inflammatory process in the pelvis, since increased blood circulation during exercise can provoke the spread of inflammation, respectively, exacerbating the health condition. In addition, physical activity is not recommended for oncological processes of any localization.
Cardiovascular diseases are a relative contraindication. In this case, you should consult a medical professional, as an unbalanced load can lead to complications. It is necessary to take into account such factors as the man's age, comorbidities.
In obese men, there is a burden on the heart, blood vessels, joints. If you start exercising suddenly, this leads to a decline in health. In the case of obesity, it is necessary to dose any load. If symptoms such as headache, nausea, dizziness appear, immediately stop the exercise.
Complex of general strengthening exercises
Exercises to increase potency consist of two parts. These are general strengthening exercises and directly work the PC (pubic muscles). General strengthening exercises focus on normalizing blood flow, leveling stagnation, and increasing muscle tone and endurance.
The pubococcygeal muscle is responsible for sexual potency and health. If she is strong and trained, then there is no problem with the prostate gland, the process of urination. Otherwise, a man encounters a series of intimate problems - premature ejaculation, weak erection, potency and low sex drive.
To start training your PC muscle, you need to find it first. The easiest way to feel it is when urinating: you need to put two fingers between your testicles and anus and stop urinating for 2-3 seconds by tensing that muscle. It will be clearly felt under the fingers. As an alternative to searching - a little "shake" for an erect penis: at this point, a feeling of muscle tension is clearly felt.
Exercises for erectile function, in particular PC muscle training, have the following characteristics:
- The essence of the workout is to alternately relax and stretch the PC muscle.
- You can exercise your pubic muscles while sitting, standing, or lying down.
- To improve the effectiveness of the exercise, it is necessary to stretch the muscles when exhaling as hard as possible, holding the breath.
- The load increase is done gradually.
- During the session, you should breathe in through your nose and out through your mouth.
- All exercises are performed 120 minutes after a meal. Do not exercise on an empty stomach.
During training, you should adhere to the drinking regime - at least two liters of clean liquid per day. During class, you do not need to drink, because of the increased load on the cardiovascular system.
Squats
Squats are an effective exercise to increase strength in men. Such a profession has been known since the gymnastics lessons during the school years. Man standing upright, feet shoulder width apart. The sock should turn out slightly - this allows you to reduce the load on the knee joint.
Performing the exercise, you need to stretch the muscles of the perineum and buttocks, trying to shift the weight backwards - as if a man wants to sit down in a chair. In the lower position, they linger for 3-5 seconds, then they slowly return to the starting position. Start with 10 sets and one workout per day. After a week, you can increase your reach 30-50 times.
Pelvic rotation
Rotating the pelvis helps to get rid of impotence. This is a simple exercise that all members of the male sex can do. It helps to normalize blood circulation, relieves congestion in the pelvis, increases potency. Starting position: stand up straight, feet shoulder width apart, hands on back. Then you need to rotate the pelvis: in each direction 40 - 50 times.
Run or walk in place
Not everyone has access to jogging in the park area. In addition, you should exercise - run or walk in place. The legs should be raised as high as possible so that the knees touch the abdomen. During the exercise, the hands also perform active movements.
Just "running" 8-10 minutes a day is enough. In order not to get bored, you can turn on an interesting video or music. With normal neighbors, running in place is allowed to be replaced by jumping rope.
Improve arches or bridges
To increase potency, an exercise called an improved arch is included in the strength training complex. Man lying on floor, knees bent, arms placed along body. Then you need to slowly come off the surface and raise your hips - put your heels and palms on the floor. When lifting, the glutes are squeezed as tight as possible. In this position, lock for 30 seconds, return to the starting position.
With each exercise, the time to hold the hips on the weight increases to 10 seconds, gradually reaching two minutes. An exercise consists of 5-8 approaches. More is possible, as long as you feel well.
The set of exercises described helps to increase testosterone production, reduce incontinence, enhance sensations during intercourse and improve semen properties. Regular exercise is good for preventing stagnation and circulatory disorders, genital infections and prostate cancer. To achieve the required effect, you must do it for at least two months every day. When the situation improves, you can switch to exercising 2-3 times per week.