What physical exercises are effective for increasing strength?

Physical exercises to increase strength are used with the aim of daily training of the muscles and soft tissues that are responsible for a fast and stable erection. Exercises for strength at home for men at any age are indicated. Training can be done without leaving home, or you can sit in the yard in the fresh air if the person lives in a private area. Oxygen the bodyEnriching will only enhance the therapeutic effect. Let's consider all types of physical activity, aimed exclusively at the male half of the population.

There are a huge number of physical exercises for potency, which are widely used by men who want to eliminate erection problems on their own, or they use training for preventive purposes. To increase potencyConsider the most effective exercises, the implementation of which will improve erectile function, and with it the quality of intimate life.

Penis Pumping and Kegel Muscle

This exercise is performed in the morning. While waking from sleep, most healthy men experience involuntary sexual arousal. Do not waste your time. It is necessary to start doing gymnastics for the penis, which includes the following physical actions:

• focus all 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 arousal);
• After raising each penis, it is necessary to relax so as not to over-tension the limb, and then repeat it again;
• 15 repetitions are done every morning.

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

kegel muscle tone

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

• With two fingers, feel the area of the perineum located between the scrotum and the anus;
• applying pressure to 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 strongly squeeze the perineal area, and the sensations should be extremely comfortable);
• reflex movements should compress the anus so that there is a simultaneous tension of the Kegel muscle located in the above part of the intimate zone;
• Each muscle contraction is performed with effort and is in a convulsive state for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the first phase, this exercise is best done in 2-3 sets to increase strength. A man should be in a horizontal position so that the entire load is specifically built on the pelvic floor andResponsible for the quality of walk on the muscles.

pelvic rotation

The simplest exercise for strength in men, the principle of which is to actively rotate the hips on its axis. This technique of physical activity increases blood circulation in the tissues of the genital organs, adds energy and develops male potency. It is necessary to follow the following algorithm:

• 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 controlled by man independently. The main thing is not to overwork. This exercise is performed by half the population to strengthen the power. Especially useful for male representatives, whose activity is associated with a sedentary lifestyle (driver, office worker).

air bike

A complex exercise for impotence in men, the implementation of which will not only protect the health of the genital area, but also improve the outflow of venous blood from the lower extremities. Charging to increase erection is as follows:

• it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is best to use a completely flat bed without a floor or a soft mattress);
• the hands rest on the hip joints;
• the leg and the entire pelvis rise, and the fulcrum shifts towards the thoracic spine;
• The lower limbs perform movements imitating a bicycle, but only in this case the legs are cut off from the air.

The workout should last at least 5 minutes. A trained man can do this exercise for a long time to improve strength. At the time of implementation of these movements, the prostate gland is strengthened, the stability of the penis at the time of arousalThe muscles responsible for develop good endurance.

walking on buttocks

One of the best exercises for strength, the effect of which is felt immediately. This result is achieved due to the rapid flow of excess blood volume to the organs located in the pelvic region. The techniques for performing these physical activities are as follows:

• you need to sit on the floor, straighten your legs, keep your back as even as possible;
• Each lower limb is raised alternately, and the buttocks are moved to move the body forward (in fact, all efforts are made to compress the muscles of the back of the leg);
• These movements are performed until the appearance of complete physical impotence and severe fatigue in the muscles of the buttocks.

With this exercise, you can completely increase the strength due to the good blood supply to the cavernous body of the testicles, prostate and penis. To get the maximum therapeutic effect, you need at least 10-days a day for such simple gymnastics. 15 minutes should be devoted, and over time, the duration of training should be increased.

wide squat

Potency exercises related to squats for men are the most popular, as they are really useful for 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 hard and even surface, straighten your back;
• put your hands on your hips, and put your feet at a distance of 80 cm from each other;
• Having taken the starting position, the man makes a deep squat with the legs wide apart;
• Each repetition is performed as slowly as possible so that a pleasant fatigue is felt in each muscle located from the gluteal part of the limb to the leg.

The recommended number of repetitions is 10-15 times. Mastering this type of training will be easier for men with trained muscle fibers, and beginners will need 5-7 days to get used to physical activity. Your well-being, Depending on strength and energy, you can increase or decrease the number of approaches and repetitions.

raise legs above head

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

• the legs are thrown back up, and then taken behind the head (gymnastics is somewhat reminiscent of a birch tree, but only the lower limbs are not straightened, but move forward behind the head);
• To avoid injury and strain on the neck muscles, you should perform the exercise near the wall so that you always put a steady emphasis on your legs;
• Stay in this position for at least 10 minutes.

The essence of this exercise to increase potency at home is the outflow of venous blood from the pelvic region. With regular exercise, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of sexual secretions produced by this organ is excludedgoes.

boat

Exercises for impotence should include not only the load on the muscles of the pelvic floor region and intimate zone, but also strengthen the spine, because it is in the periphery of its processes that nerve endings are located that coordinate the work of the centers. Of the brain and genital organs. boat refers to this type of physical activity to improve male potency, and the principle of its implementation is as follows:

• the man lies on his stomach (the surface should be firm and completely flat, so it is best to sit on the floor);
• a sharp breath is taken and the back is arched when raising the arms and legs (at such a moment the shape of the human body resembles a boat);
• In the position of deflection, you need to pause for at least 2-4 seconds, and then relax your back and repeat the tension of your muscles again.

This exercise belongs to the category of increasing erections by improving the conduction 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 who have suffered a brain injury. have experienced.

raise 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 a sexual partner. The technique of performing this gymnastics includes the following algorithm of actions:

• it is necessary to lie on your back and spread your arms along the length of the body;
• Keep your heels on the floor and slowly raise your pelvis;
• The legs and thoracic spine remain on the surface of the floor, and only the pelvic and lumbar segments of the spine are in motion.

What gives this type of physical activity? Do exercises to increase sexual desire, improve blood circulation in the pelvic region, prevent stagnation of secretions in the tissues of the prostate gland. In combination, all these factors give a positive effect in the form of a stable erection, which is carried out before sexOccurs in the first second of foreplay.

Brainstorm

Exercises to improve potency may not only include physical activity, but may also be associated with training the different centers of the brain responsible for erectile function. Men who use this type of exercise may use this type of exercise to increase potency. For this, you should work according to the algorithm given below:

• lie down in bed and try to relax as much as possible (you can turn on romantic music);
• give complete rein to erotic fantasies, a man should represent the woman he has been dreaming of for so long;
• Fingers are gently caressing 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. Strong sexual arousal immediately followed by a touch similar to a male genitals, at the moment of real intimacy with a partnerwill experience.

jump squats

These are effective exercises for men at home, which are actively used in cross-fit. They train the endurance of the muscles of the pelvic floor, strengthen the tendons of the perineum, thereby improving erection. The principle of performing this type of physical activity 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 squats as deep as possible, and then quickly straightens his knees and jerks, 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 after 7 days from the day of the start of physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. Erection occurs much faster and lasts longer during intercourselives.

sports program for strength

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

Every person who wants to prolong his intimate life and maintain the youthfulness of the genital tissue should master at least one of the following sports:

• swimming (at the time 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, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which guarantees excellent blood supply to all organs of the male genitourinary system);
• squatting with a light weight (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 lumbar spine);
• sprinting (running is no less useful, but running jerks up to 100-200 m with full gear and the return of intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during intercourse).

Remember that moderate sports loads not only increase strength, heal the male genital organs, preventing premature aging of their tissues, but also stimulate a more active production of testosterone by the glands of the endocrine system. TheA high concentration of sex hormones gives a man an always toned appearance, muscle tone in all parts of the body, a stone erection and excellent libido.