Which physical exercises are effective for increasing potency?

Potency-enhancing physical activity is used on a daily basis to train the muscles and soft tissues responsible for a fast and stable erection. Men of any age can perform effective exercises at home to maintain good blood circulation to the genitals and prolong their excellent function. The training can take place without leaving the house, or if the man lives in the private sector, you can sit in the yard for some fresh air. Supplementing the body with oxygen will only enhance the healing effect. Let's consider a variety of physical activities designed specifically for half men.

There are plenty of physical exercises to increase potency that are widely used by men who want to get rid of erection problems on their own, or they train for preventive purposes. Consider the most effective exercises to increase potency that will improve erectile function and, with it, the quality of intimate life.

Penis suction and kegel muscles

Do this exercise in the morning. Most healthy men experience involuntary sexual arousal upon waking from sleep. The penis is in an elevated state, and from the slightest touch or erotic fantasies, it's more filled with blood. Don't waste your time. It is necessary to start gymnastics for the penis, including the following body movements:

• Focus all your attention on the work of your penis and try to lift it up (you can use your sexual thoughts, but the main thing is to tighten the perineal muscles to increase the state of excitement);
• After each lift of the penis, relax so as not to overwork the organ, and repeat;
• Repeat 15 times every morning.

It is recommended to keep a training diary and record your workout results to increase potency. After a week of gymnastics like this, the erection was at least 20% higher than the previous state.

Increased Kegel muscle tone

This has nothing to do with the structure of the male genitourinary system, but rather the sport is named after a famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of strength gymnastics that involves performing the following physical activities on one of the male-specific muscles of the genitourinary system:

• Using two fingers, feel the perineal area between the scrotum and anus;
• Press the surface of the skin and feel the pulse in the blood vessels with your finger bundles (you don't have to squeeze the perineum hard, it should feel very comfortable);
• The reflex movement should compress the anus, tensing the Kegel muscles in the above part of the intimate zone at the same time;
• Do each muscle contraction with force and hold for 2-3 seconds in a spasm.

The optimal number of repetitions is 20-25. In the first phase, this potency-enhancing exercise is best done in 2-3 sets. A man should be in a horizontal position so that the entire load is fully concentrated on the pelvic floor and the muscles responsible for erectile quality.

pelvic rotation

The simplest male power exercise that works by actively moving the hips around its axis. This physical exercise technique increases blood circulation in the tissues of the reproductive organs, increasing energy and enhancing male strength. It is necessary to observe the following action algorithm:

• take a standing position and straighten your back;
• The legs are shoulder-width apart, and the hands are fastened to the belt;
• The circular motion of the pelvis is done clockwise and then in the opposite direction.

This should be done 40-50 times for each direction. The number of methods is unlimited and is independently adjusted by humans. The most important thing is not to overwork it. This potency-enhancing exercise is particularly useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).

air bike

A complex exercise for male impotence, the implementation of which not only protects the health of the genital area, but also improves the outflow of venous blood from the lower extremities. The charges for increased erection are as follows:

• Must be in a level position with shoulder blades touching a hard surface (preferably a 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 fulcrum is moved to the thoracic spine;
• The lower extremities perform movements that mimic cycling, but only in this case do the legs pass through the air.

Exercise should last at least 5 minutes. Trained individuals can perform this exercise to increase potency over a longer period of time. When performing these movements, the prostate is strengthened and good endurance of the muscles responsible for penile stability during sexual arousal is developed.

walk on the hips

One of the best exercises for potency, the effects are felt immediately. This result is due to the rush of extra blood to the organs located in the pelvic region. Techniques for performing these physical activities are as follows:

• You need to sit on the floor with your legs straight and your back as flat as possible;
• Each lower body is raised in turn, and the forward movement of the body is done by moving the hips (in fact, all the effort is to compress the muscles in the back of the leg);
• These movements continue until complete impotence and severe fatigue in the hip muscles.

With this exercise, you can perfectly increase the potency thanks to the good blood supply to the testicles, prostate and corpus cavernosum. For maximum therapeutic benefit, you should spend at least 10-15 minutes a day doing this simple gymnastics, increasing your training time over time.

wide squat

Squat-related strength exercises for men are the most popular because they are great for maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following techniques:

• stand on a firm, flat surface with your back straight;
• hands on hips, legs 80 cm apart;
• After the man takes the starting position, he squat with his legs apart;
• Do each repetition as slowly as possible so that every muscle in your extremities, from your hips to your feet, is pleasantly fatigued.

The recommended number of repetitions is 10-15. Men whose muscle fibers are trained will find it easier to master this type of training, and beginners need 5-7 days to get used to physical activity. Depending on your own fitness, strength, and energy, you can increase or decrease the number of approaches and repetitions.

Raise your legs above your head

For an effective workout, all you need is a desire, a focus on relatively good body shape and wall form to develop it. The man lies on his back and performs the following actions:

• The legs are leaned back and then lifted to the back of the head (gymnastics is a bit like a birch tree, except that the lower limbs are not straightened, but moved forward behind the head);
• To avoid injuries and stretches of the neck muscles, you should do the exercise close to a wall so your feet can always maintain a steady focus;
• This position must be held for at least 10 minutes.

The essence of this practice at home to increase potency is the venous flow of blood from the pelvic area. With regular exercise, the prostate tissue is rejuvenated, precluding the occurrence of stagnation of sexual secretion produced by this organ.

ferry

Exercise for impotence should include not only the loading of the muscles of the pelvic floor area and the intimate area, but also the strengthening of the spine, since nerve endings are located around the spine, coordinating the work of the center of the brain and reproductive organs. Boating refers to this male strength-enhancing physical activity, which is implemented as follows:

• man prone (the surface must be firm and completely flat, so it is best to sit on the floor);
• Take a deep breath, arch your back, and lift your arms and legs at the same time (the human body is now shaped like a boat);
• In the deflected state, you need to hold for at least 2-4 seconds, then relax the back and repeat the tension in its muscles.

This exercise falls into the category of increasing erections by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It is especially useful for men with spinal disorders or those who have experienced traumatic brain injury.

Raise the pelvis

This is an excellent exercise for men who want to improve the quality of their intimate life and stay on top of their intimate moments with their sexual partners. Techniques for performing this gymnastics include the following movement algorithms:

• It is necessary to lie on your back and stretch your arms along the length of your body;
• Put your heels on the floor and gently lift your pelvis;
• The feet and thoracic spine remain on the floor surface, and only the pelvis and the lumbar spine of the spine move.

What gives this physical activity? Exercise to increase libido, improve blood circulation in the pelvic area, and prevent stagnation of secretions in prostate tissue. Combined, all of these factors can have a positive effect in the form of a stable erection, which occurs in the first few seconds before intercourse.

Brainstorming

Practices that increase potency can include not only physical activity, but can also be associated with training in the various centers of the brain responsible for erectile function. To increase the effectiveness of men using this type of exercise, you should follow the algorithm below:

• Lie in bed and try to relax as much as possible (romantic music can be turned on);
• Indulge in erotic fantasies, where a man must represent the woman of his dreams;
• Fingers caressed the penis slowly.

With this simple method, you can successfully train male potency by stimulating neural activity in the brain. At the moment of genuine intimacy with a partner, men experience intense sexual arousal immediately following a similar touch to their genitals.

jump squat

These are effective workouts for men at home and are actively used in cross fitness. They train the endurance of the pelvic floor muscles and strengthen the perineal tendons, which in turn improve erections. The principles for this type of physical activity are as follows:

• You need to stand on a flat surface with your back straight and your legs slightly wider than your shoulders;
• The man squatted as deep as he could, then quickly straightened his knees and jumped, trying to jump as high as possible;
• At least 10-15 repetitions at the beginning of training and 25-35 repetitions after a week of gymnastics.

The first therapeutic effect has appeared 7 days from the date of physical activity. Strengthens the muscles located in the prostate and improves blood flow to the penis. Erections occur faster and last longer during intercourse.

The efficacy of sports

How to increase male strength with the help of certain exercises? What exercises do you need to master to always look your best in bed with your beloved woman? In addition to the individual gymnastics training mentioned above, there are a few exercises that are best for building strength. They are used to prevent impotence and are used as soon as the first symptoms of erectile dysfunction are detected.

Every man who wants to prolong his sex life and keep his reproductive organs young must master at least one of the following exercises:

• Swimming (almost all the muscles of the human body are working at the moment when the body is in contact with the water, the lower half is particularly active, the buttocks are exercised, a natural prostate massage is performed);
• Cycling (during pedaling, the lower limbs and the muscle fibers located in the groin part of the abdomen are involved, which ensures a good blood supply to all organs of the male urinary system);
• Light weight squat (recommended to use barbells or dumbbells, the total weight does not exceed 25-30 kg, and be sure to wear a seat belt that supports the lumbar spine);
• Sprinting (sprinting is equally useful, but running 100-200 meters at full speed and return of intracellular energy has a more beneficial effect on the pelvic floor muscles, strengthens the prostate and increases stamina during intercourse).

Remember that a moderate exercise load not only increases potency, heals the male reproductive organs and prevents premature aging of their tissues, but also stimulates the glands of the endocrine system to more actively produce testosterone. The high concentration of this sex hormone provides men with a consistently toned appearance, muscle tone in all parts of the body, stone erections and an excellent libido.