What physical exercises are effective for increasing strength?

Physical exercises to increase potency are used for the purpose of daily training of muscles and soft tissues responsible for fast and durable erection. Home potency exercises are indicated for men of any age to maintain good blood circulation in the genitals and prolong their excellent functionality. Training can be done without leaving the house, or you can sit in the yard in the fresh air if the husband lives in the private sector. Enriching the body with oxygen will only increase the therapeutic effect. Let's consider all types of physical activity, intended exclusively 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 themselves 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 the Kegel muscle

This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an erect state and from the slightest touch or erotic fantasies it fills even more with blood. Don't waste your time. It is necessary to start performing 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 excitement);
• after each lifting of the penis up, it is necessary to relax so that there is no overload of the organ, and then repeat again;
• 15 repetitions are performed every morning.

It is recommended to keep a training diary and record the results of training to increase strength. After a week of such gymnastics, the erection improves by at least 20% of the state it was in before.

Increased Kegel muscle tone

It is not about the structure of the male genitourinary system, but that this exercise was named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of gymnastics for potency, which consists of the following physical activity in one of the exclusively male muscles of the genitourinary system:

• With two fingers, feel the perineum area, located between the scrotum and the anus;
• perform pressure on the surface of the skin so that the pulse in the blood vessels is felt with the bundles of the fingers (it is not necessary to squeeze the perineal area tightly and the sensations should be extremely comfortable);
• reflex movements should compress the anus so that there is a simultaneous tension of the Kegel muscles located in the upper part of the intimate area;
• each muscle contraction is performed with effort and held in a spasmodic state for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the first stages, this exercise to increase potency is best done in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and the muscle responsible for the quality of the erection.

Pelvic rotation

The simplest exercise for potency in men, the principle of which is the active movement of the hips around its axis. This physical activity technique improves blood circulation in the tissues of the genital organs, increases energy and develops male strength. It is necessary to adhere to the following algorithm of actions:

• take a standing position and straighten your back;
• feet are shoulder-width apart, hands are fixed on the belt;
• circular movements of the pelvis are performed clockwise, and then in the opposite direction.

For each direction, 40-50 such movements should be performed. The number of approaches is not limited and is adjusted by the person independently. The main thing is not to work too much. This exercise to strengthen strength is especially 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 impotence in men, the implementation of which will not only maintain the health of the genital area, but also improve the flow of venous blood from the lower extremities. The fee for increasing erection is as follows:

• it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is better to use the floor or a completely flat bed without soft mattresses);
• the hands are fixed on the hip joints;
• the legs and the entire pelvis are lifted up, and the support point is shifted to the thoracic spine;
• the lower limbs perform movements imitating cycling, but only in this case the legs wait in the air.

The exercise should last at least 5 minutes. A trained man can perform this exercise to improve strength for a longer period of time. At the time of implementation of these movements, the prostate gland is strengthened, good endurance of the muscles responsible for the stability of the penis at the moment of sexual arousal is developed.

Walking on your heels

One of the best exercises for potency, the effect of which is felt immediately. This result is achieved due to a sharp acceleration of the additional volume of blood in the organs located in the pelvic area. The technique of performing these physical activities is as follows:

• you need to sit on the floor, straighten your legs, your back is also kept as straight as possible;
• each lower limb is raised in turn, and the movement of the body forward is carried out by moving the hips (in fact, all efforts are made to compress the muscles of the back of the leg);
• these movements are performed until complete physical impotence and the appearance of severe fatigue in the muscles of the buttocks.

With this exercise, you can perfectly increase the power due to the good blood supply to the testicles, prostate and cavernous bodies of the penis. To get the maximum therapeutic effect, you should devote at least 10-15 minutes a day to such simple gymnastics, and over time, increase the duration of training.

Wide shot

Power exercises related to the squat for men are the most popular, as 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 technique:

• stand on a firm and even surface, straighten your back;
• put your hands on your hips and place your feet at a distance of 80 cm from each other;
• after taking the starting position, the man performs a deep squat with the legs apart;
• each repetition is done as slowly as possible to feel a pleasant fatigue in every muscle located from the gluteal part of the limb to the leg itself.

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

Raising the legs above the head

An effective exercise, for the development of which you only need a desire, a relatively good physical shape and an emphasis in the form of a wall. The man lies on his back and performs the following actions:

• the legs are thrown up again, and then carried behind the head (gymnastics is somewhat reminiscent of a birch tree, but only the lower limbs are not kept straight, but move forward behind the back of the head);
• to avoid injury and stretching of the neck muscles, you should perform the exercise near the wall so that you always provide yourself with a stable emphasis with your legs;
• should be in this position for at least 10 minutes.

The essence of this exercise to increase strength at home is that there is an outflow of venous blood from the pelvic area. With regular exercises, the tissues of the prostate gland are renewed, the occurrence of stagnation of sexual secretion, which is produced by this organ, is excluded.

boat

Exercises for impotence should include not only the load on the pelvic floor area and the muscles of the intimate area, but also strengthen the spine, because in the perimeter of its processes there are nerve endings that coordinate the work of the centers. of the brain and genitals. Varka 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 must be firm and completely flat, so it is better to sit on the floor);
• a sharp breath is taken and the back is arched by raising the arms and legs (at such a moment the shape of the human body resembles a boat);
• in a state of deviation, you need to stay for at least 2-4 seconds, and then relax the back and repeat the tension of its muscles again.

This exercise belongs to the category of increasing erection by improving the transmission 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 disease or have experienced a traumatic brain injury.

Lifting the pelvis

An excellent exercise for men who want to improve the quality of their intimate life and always be on top in moments of intimacy with their sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:

• it is necessary to lie on your back and stretch your arms along the length of the body;
• rest your heels on the floor and gently lift your pelvis up;
• the legs and the thoracic spine remain on the surface of the floor, and only the pelvis and the lumbar segment of the spine are in motion.

What gives this type of physical activity? Exercise to increase sexual desire, to improve blood circulation in the pelvic area, to prevent stagnation of secretions in the tissues of the prostate gland. All these factors combined give a positive effect in the form of a lasting erection, which occurs in the first seconds of foreplay before having sex.

Brainstorming

Exercises to improve potency can include not only physical activity, but also be associated with the training of individual brain centers responsible for erectile function. To increase potency in men who use this type of exercise, you should act according to the following algorithm:

• lie down in bed and try to relax as much as possible (you can turn on romantic music);
• give free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
• fingers slowly stroke 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 the partner, a man will experience a strong sexual arousal immediately after similar touches on the genitals.

Jumping Squats

These are effective exercises for men at home, which are actively used in cross-fit. They train the stability of the pelvic muscles, strengthen the tendons of the perineum, thus improving erection. The principle of performing physical activity of this type is as follows:

• you need to stand on a flat surface, straighten your back and put your feet slightly wider than your shoulders;
• the man sits down as deep as possible, and then straightens his knees quickly and jerkily, trying 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 occurs already after 7 days from the day of starting physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.

Sports programs for potency

How to increase male power with the help of some sports? What exercises will you need to master in order to always be on top in bed with your beloved woman? In addition to the individual gymnastic training described above, there are several sports that are best for strengthening potency. They can be used as prevention of sexual impotence and immediately after the first symptoms of erectile dysfunction are detected.

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 of contact of the body with water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed);
• cycling (during pedaling involves the lower limbs and muscle fibers located in the inguinal part of the abdomen, which guarantees excellent blood supply to all organs of the male genitourinary system);
• squats 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 spine);
• sprinting (sprinting is no less useful, but running for 100-200 meters at full speed and returning intracellular energy have a more beneficial effect on the muscles of the pelvic floor, strengthen the prostate, increase endurance during sexual intercourse).

Do not forget that moderate sports loads not only increase strength, heal male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone from the glands of the endocrine system. A high concentration of this sex hormone provides a man with an always toned appearance, muscle tone in all parts of the body, stone erection and excellent libido.