The most effective exercises for potency

There are few men who would not be concerned about preserving their virility for many years. The sexual instinct is one of the most powerful instincts that increases self-esteem. However, he is very vulnerable.

Exercises to increase potency should be considered as a way to prevent and correct minor temporary psychogenic disorders. Erectile dysfunction in men can be caused by:

• Poor nutrition;
• unfavorable environment;
• chronic stress;
• sedentary lifestyle, smoking;
• drinking alcohol and even seemingly harmless beer.

Regardless of age, sexual failure can happen to any man.

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

What are the benefits of exercise

Men, after the first episodes of erectile dysfunction, run to the pharmacy to buy a medicine that radically eliminates the problem. It's easier to take a pill than to train systematically. The effect of the tablet or spray occurs immediately.

The downside is that all medications have many contraindications and side effects that negatively affect health. This is also a blow to the budget - they are all expensive.

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

• You should buy dietary supplements only from well-known manufacturers in special departments of stores or pharmacies;
• You cannot order dietary supplements online or over the phone, no matter how over-advertised they may be. When you buy dried donkey penis powder, prepared in unsanitary conditions, and nothing for a nominal fee, you risk ending up in the place of this animal deprived of its genitals.

Through this negative prism, see the benefits of a set of physical exercises to maintain and increase male sexual activity:

• costs are minimal, as you can exercise both in the gym and at home;
• systematic performance of male exercises will lead to improved erection and strengthening of the body as a whole;
• physical activity compensates for the consequences of sedentary work;
• There are no age restrictions, you can always choose physical complexes for both young and old men.

Effect on potency

Improve blood circulation in the pelvis

• Having received a boost from unbridled libido, the corpora cavernosa of the penis fills with blood.
• The ischiocavernosus muscles contract, blocking the flow of blood from the veins.

This state is an erection. Exercises increase blood flow and microcirculation in the pelvic region, thereby achieving normal filling of the corpora cavernosa, 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, vasospasm;
• sedentary work;
• passion for fast food that negatively affect the vascular wall;
• there are picnics in nature - beer, vodka, pork kebabs;
• cars - remember: "Our people don't take taxis to go to the bakery! " Now they travel everywhere and always.

No one is calling for a total abandonment of the benefits of civilization and other small joys of life. Physical exercise will help minimize damage by normalizing blood circulation.

Strengthening the pubococcygeus muscle

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of love and a brilliant orgasm. This muscle connects the lower end of the coccyx and the inner region of the pubic symphysis.

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

A well-trained pubococcygeus muscle:

• eliminates pelvic congestion, which means it prevents congestive prostatitis;
• improves testicular function and hormonal levels;
• will increase potency;
• improve the quality of orgasm;
• will prevent premature ejaculation.

How to do the complex correctly

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

The main complex includes only 2 exercises

Name	How to perform
Stop the flow	During the act of urination, it is necessary to interrupt it 2 to 3 times, straining the pubococcygeus muscle. This can be done every time you go to the bathroom.
Muscle tension	Up to 3 series of 10 compressions are performed.

Additional complex

It aims to increase potency in men

1. Hold the tension, switch to relaxation. It is important that the time for 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. Lifting weights. Drape the towel over your erect penis and try to lift it with a bouncing motion. The load can be increased by wetting the towel.

Recommendations for implementation:

• the strength of tension is more important than the amount of tension;
• the muscle contracts separately from other muscle groups;
• linking the respiratory rhythm with muscular work - tension (inspiration), relaxation (exhalation) or vice versa;
• training mode;
• regularity - at least 2 times a day.

The condition for other techniques is the choice of appropriate physical activity: after exercise you should feel tone, buzzing, and not weakness and tiredness. In the next class, it is recommended to increase the load by a maximum of 10% of the previous one.

The best exercises to restore and increase potency

There are individual exercises to improve potency and special complexes, which are assigned to gym instructors to teach. The technique can be studied step by step in video classes.

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

Above your feet

1. Active walking in place with raised knees.
2. You can even help with your hands, pressing your knees against your belly.
3. The load gradually increases from 30 to 50 knee raises.

Voltage

Effectively increases libido.

1. Stand straight, arms at your sides, body relaxed, look straight ahead.
2. Inhale through the lower belly, hold your breath and, as you inhale, contract the muscles of the anus for 3-4 seconds, then relax as much as possible, following the exhalation.
3. After breathing is restored, repeat 5-6 times.

Keep the ball

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

Pelvic rotation

1. The circular movements of the pelvis in Jedi yoga are called the "winner's dance. "
2. The rotation of the pelvis in different planes causes an increase in power and can contribute to different frictions during sexual intercourse, which will certainly surprise and delight your woman.

Walking on the buttocks

This power exercise refers simultaneously to Jedi yoga and traditional methods of treatment.

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

Bicycle

Erectile function can be improved, thanks to the increase in blood flow in the pelvic region, through the well-known Bicycle exercise.

1. You choose the pace for yourself.
2. Watch your breathing while rotating your legs.
3. Cycling strengthens the abdominal muscles, is an effective treatment method for peristalsis disorders and a tendency to constipation.

frog

1. Emphasis on lying with your arms straight or slightly flexed.
2. Alternately pull your knees toward your stomach.
3. 10 times in 3 approaches accelerates blood in the groin area, pelvis and lower extremities. The frog is included in martial arts warm-up exercises.

Scissors

1. Lie on your back, with your arms at your sides or behind your head.
2. Raise your legs straight, spread them as far apart as possible and cross them.
3. The leg movements imitate the work of scissors. Exercise strengthens the abdomen, removes excess fat from the abdomen and restores hormonal levels.

Squats

It has long been known that the most attractive place for women on the male figure is the buttocks. An inflated elastic ass is a good sign that its owner's erectile function will be at its best.

Including squats in your morning gym routine will have a positive effect on male potency. Chinese scientists believe that if you squat regularly, gradually increase the number of squats, combine them with active point massage and abdominal breathing, you can get rid of 100 diseases and live up to 100 years. The effectiveness is explained by the restoration of the flow of vital qi energy.

A correct squat is performed like this.

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

Holding the stone

1. The stone is imaginary and you need to hold it by contracting your gluteal muscles while standing with your knees bent.
2. This is useful for increasing potency and strengthening the anal muscles. At the same time, a gentle prostate massage takes place.

Exercises on all fours

You can relieve accumulated fatigue and tension like this:

1. From the "on all fours" posture, resting your knees and palms on the mat, feet stretched back, as you exhale, slowly lower your buttocks back and down, sitting on your feet.
2. Stretch your arms forward, stretching your torso behind them.

Butterfly

Only physically trained men can immediately reach the maximum range of leg extension in the hip joints.

1. Sitting on the floor, open your legs, bent at the hip and knee joints, leaning forward as you exhale.
2. You can hold your feet with your hands.

Yoga

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

1. The most common asanas to increase potency performed at home are the lotus and birch poses.
2. The first is performed sitting on the floor, with your back straight and crossed, your feet pressed against your thighs.
3. Hands on your knees.
4. When performing the second, you need to stand on your shoulder blades, keeping your legs straight and raised.
5. Mentally focus on the area of the first and second chakras.

Qigong

China also contributed to solving the problem by developing the qigong system for potency. Originating in Tibetan monasteries, qigong quickly gained popularity.

Observations established the fact that the loss of male strength shortened the years of a man's life, and children born to parents who practiced this gymnastics were healthier and stronger. Therefore, expectant parents were advised to do intense exercise before conception.

Exercise "Deer"

Performed in the "knight's pose". Feet shoulder-width apart, bent. Arms at chest height, slightly bent.

• Contract the tense muscles of the pelvic floor, inhale through the nose (inhale - 15 s, the tongue touches the palate);
• firmly hold the thumb with your fingers;
• tense your muscles and do not breathe for 10 s;
• relax, exhale through your mouth (exhale for 5 seconds, tongue on your lower teeth).

Qigong helps remove blockages and restore the flow of vital qi energy along the energy meridians of the human body by performing special exercises. The result will be increased potency, increased libido, improved sperm quality, prevention of congestive prostatitis and prostate adenoma.

Complexes to improve erection and potency

Scattered exercises can be combined as you wish, creating your own training system. An alternative is the author's complexes for improving men's health.

Exercises for prostatitis from Dr. Popov

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

1. One of the exercises suggests sitting not on a chair, but on a freshly cut stump of a deciduous tree and repeatedly getting up from it.
2. Another is to place a warm, freshly laid chicken egg under the perineum area. Very unconventional, but maybe there is something to that.

Complex to improve potency from Norbekov

Dr. Norbekov is known for the fact 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 technique is patented and used in Russia, Germany, Israel and the USA. You can learn the technique at Norbekov Centers or independently using books and video lessons.

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:

• above the leg;
• voltage;
• run in place without lifting your toes;
• pelvic elevation;
• pubococcygeus muscle tension;
• hold the stone;
• walking on the buttocks.

Arnold Kegel gymnastics

For nearly 100 years, Kegel exercises have been used around the world. Strengthening your pelvic floor muscles helps:

• restore masculinity;
• avoid premature ejaculation;
• get rid of urinary incontinence.

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

Technique from Dr.

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. There are 4 exercises in his complex:

• raise your legs while lying on your stomach;
• elevating the pelvis;
• rotation of the pelvis;
• wall push-ups.

Morning exercises

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

1. It's very good for your strength to start the day by hula hooping;
2. If you are embarrassed to wear a "female" braces, take an expander: one end of the expander in your hand, attach the second to your foot, pull - hand up, leg down; While sitting, hold a butterfly expander between your knees. Bring your knees in and out.

Trainings are held twice a day. If the evening complex is performed in the gym, include a barbell in it. A beautiful figure with excellent power is a beneficial advantage.

Contraindications

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

Conclusions and reviews

Without waiting for signs of weakening potency, choose several exercises or a complex that you like. Systematic exercises will bring benefits and give the joy of quality sex to the woman you love.

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