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

When dealing with erectile dysfunction, it is best to take an integrated approach and not just rely on medications and medications.In addition, a man should normalize his diet and increase physical activity.Exercises specially designed to increase potency help strengthen muscles, activate blood circulation and improve mood.

How important is activity for “masculine strength”?

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

Regular exercise helps:

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

However, you need to know that the load level should be moderate.Excessive exercise can have a negative impact on the body's systems.Often, bodybuilding athletes suffer from sexual dysfunction due to excessive zeal or 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

To increase sexual potency, specialists in the field of physiotherapy have specially developed complexes that include exercises for male potency that solve various problems.Some of them are designed to increase testosterone, others have general strengthening functions, and others prevent the formation of congestion.Physical activity is also important for the prevention of inflammatory diseases of the prostate gland, the work of which 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 arterial lumens do not expand sufficiently and the venous lumens narrow, fluid circulation will be disturbed.

It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunctions.Exercises to increase potency at home help men restore blood flow without additional visits to the gym.Just carry out a specialized complex instead of regular charging.

"Berezka"

An exercise familiar to many since childhood.It's simple:

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

Exercises for the pubococcygeus muscle

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

• Stopping the jet.Manipulations are carried out during the act of urination.It is necessary to stop the jet and start it again.Characteristics: In the first few days, mild painful sensations may occur.If you are unable to stop the flow, this indicates muscle weakness.The ideal that is important to strive for is to stop three times at a time;
• Muscle tension.If the beginning of the complex helps you feel it, the second exercise teaches control.You need to start with 10 repetitions, the number of which should increase over time.You need to tense your muscles and maintain this state for as long as possible.The exercise can be performed at any time, the main thing is that the man remains seated while doing it.

"Eights"

These movements promote blood flow and effectively warm up your muscles.To do this you need:

• Do 8 repetitions, describing the number “8” with your hips facing “backward”;
• Draw the same number of eights, moving forward;
• It is important to monitor the body during exercise - the upper body should remain as still as possible, only the buttocks and lower limbs should be used.

"Squat with jump"

An exercise that has a positive effect on blood circulation, but puts stress on the heart, so if you have heart disease you should perform the movements with caution.Mandatory:

• With your feet shoulder-width apart, squat down;
• Place your palms on the floor or rug;
• With a sudden movement, throw your legs back to obtain the original push-up position;
• Collect your lower limbs again and jump to a standing position.

It is recommended to perform this exercise 8 times in 4-5 sets.

Pelvic lift

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

• Lie on the floor, extend your arms, bend your legs;
• Raise your pelvis as high as possible;
• You must support your feet and back on a horizontal surface;
• To increase the difficulty, you can place any weight on your belly and hold it.

Testosterone-producing fillers

Testosterone is a hormone that allows a man to feel attraction to a woman and physical excitement.

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

Deadlift

An exercise that consumes a lot of energy and affects many joints and muscles.To perform it correctly, a man must be flexible, which is why beginners are recommended to first resort to a gymnastics complex to increase flexibility and further strengthen the back.

Exercise technique:

• The back must remain straight and tense throughout the execution;
• The chin appears straight, if you lower it, the spine will lose its uniformity;
• The chest must be pushed forward;
• The first approach is performed with an empty bar so that the muscles remember the dynamics and correct execution mechanics;
• Feet should be shoulder-width apart;
• The emphasis is on the heels;
• When holding the bar, you should use a normal grip;
• The bar is lifted by tensing the muscles of the lower extremities and back;
• After taking the bar to the top point, it is important to keep your back straight, without bending backwards;
• You need to lower the load slowly, using the muscles in your legs and pelvis.

Squats with weights

These squats are divided into 3 types:

• Cups - require the use of any weighing material.You need to take it in your hand and press it to your chest.The basic position is that your legs are wider than shoulder-width apart and your toes are turned slightly outward.Your back should be straight throughout the exercise.You should squat down, turn your knees towards your toes and place your elbows between your knees, at the lowest point;
• The barbell shoulder squat is recommended for more experienced athletes.The bar should be placed on the trapeze behind your head.The hands are located at shoulder height, with the palms facing forward.To minimize the likelihood of injury, it is very important to maintain spinal alignment.You should inhale as you descend and exhale as you rise;
• The front squat is the most complex technique, but also the most effective.The bar should be kept at collarbone height, a little higher.By placing the bar on the collarbones, the athlete prevents the bar from rolling.Throughout the entire range of motion, it is necessary to carefully monitor the vertical position of the body.

Bench press

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

You should bring your shoulder blades together and bend a little.The angle at the knee is no more than 90 degrees.The feet are pressed tightly to the floor, the grip is as comfortable as possible for a man.When removing the bar from the racks, you should hold it for a few seconds and then begin to slowly lower it towards your chest.Having reached the ideal bottom point, press upwards.

Barbell curl

This exercise is very popular among men, but many instructors claim that the technique is often incorrect and therefore the strength element does not bring the full benefit, but increases the risk of injury.

Rules for correct execution:

• The bar is located 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 elastic.Spread your palms apart, elbows close to your torso, tone your abdomen;
• Forearm movements and biceps strength provide weight lifting;
• Having brought the projectile to the highest point, pause and count to 2;
• Slowly lower the weight to the starting position
• Inhale on the way down and exhale on the way up.

The greatest effect of the power element will occur under the following conditions:

• No swinging the bar, no quick vomiting;
• Lifting the bar from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
• The upward movement is faster than the downward movement;
• All elements run smoothly;
• Your elbows should be slightly bent at their lowest point.

In the first stages, you should limit yourself to 8 repetitions and 5 sets (the weight is selected individually).

Army Press

The most famous version in 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 positioned wider than the shoulders;
• The starting position is straight spine, knees tense and feet apart;
• The bar must be pressed upwards until the arms are very tense, after which the load must 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

Prostate inflammation and other urological diseases negatively affect not only general well-being but also erectile function.

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

Squat

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 a chair and squat as deeply as possible 5 times;
2. Perform the same movements, but returning to the “standing” position, stand on your toes;
3. Alternatively, place your legs on an elevated platform, using your gluteal muscles during the movement.

Knee raise

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

• Stretch your arms and legs;
• Raise your right knee and pull it towards your 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 in a lying position.Need:

• Extend your arms forward so that your entire body is aligned;
• Raise your arms and legs off the floor at the same time;
• Move them in different directions;
• Freeze for 15 seconds;
• Take the initial pose;
• Repeat several times.

"Flight"

For this gymnastic element, you must get on all fours and place your palms on the floor.Next:

• Raise your left arm and right leg off the floor;
• Contract your stomach as much as possible;
• Stretch your upper limbs forward and your lower limbs backward;
• Freeze for 15-20 seconds;
• Go back to the start and relax;
• Repeat, swapping arms and legs;
• Perform 8 to 10 times.

Abdominal breathing

Abdominal breathing is very useful for maintaining prostate function.Lying on your back, you need to inhale as deeply as possible and tense your abdominal muscles.In this position, freeze for 10 to 20 seconds and then relax.

Often in the early stage a man may “run out of breath” after just a few seconds, but later the ability to not breathe for up to 1 minute develops.

Gymnastics to increase male potency

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

Even among the elements of yoga, there are movements that are helpful in restoring sexual function.

Bends over from a sitting position

The starting position is similar to the lotus position:

• Bend the right leg and pull the second leg towards the inner thigh so that the heel rests on it;
• Bend your left leg and hold your foot with your palms;
• Maintain the position for 3-4 minutes while simultaneously massaging the foot;
• Perform the exercise like a mirror;
• 4 approaches will be required.

Classical inclinations

A special bending technique that effectively increases male strength.To function correctly you need:

• Stand upright and place your feet 70 cm apart;
• Extend your arms to the sides;
• As you inhale, bend over so that the fingers of your left hand touch your right foot, while your other hand looks up;
• Exhaling, straighten up;
• Perform the exercise like a mirror;
• You should do 7 to 8 repetitions.

"Wag your tail"

To make this element, you need to get into the fetal position and then:

• Stretch your arms along your body, palms up;
• Relax your head muscles, rest your forehead on the floor;
• Start moving your buttocks as if there was an imaginary tail that you need to wag;
• Continue until moderate fatigue sets in.

"Archery"

To run it correctly, several manipulations will be required:

• Place your right leg forward and bend it so that your knee is directly above your toes;
• Place your left leg back, it must be straight and supported on the entire foot;
• Raise your right hand and extend it forward in a movement as if you were holding a bow in your closed hand;
• Pull the invisible rope with your left hand;
• Tense your chest muscles, lift your chin slightly, freeze for 5 minutes;
• Swap limbs and repeat.

"Snake"

The last exercise refers to ancient Japanese and Chinese spiritual practices.You need to lie on your stomach and stretch.Then you need to do the following:

• Press your palms into the floor, placing them just below the shoulder line;
• Inhale and gently lift your torso;
• The back should bend, but the pelvic bones should be pressed against the surface;
• Having reached the maximum point, you must throw your head back as much as possible and freeze;
• Return to the starting position smoothly and slowly, while exhaling;
• You must repeat the element at least 10 times.

In addition to performing specialized complexes to increase potency, you should also take regular walks in the fresh air.Regular but short morning runs, swimming in the pool and practicing yoga are considered beneficial.The latter ensures the synthesis of sex hormones, lengthens the spine, strengthens the hip muscles and has an effect that increases the sensitivity of nerve endings.Furthermore, Eastern practices harmonize the emotional state necessary for a full and balanced life.