Reduced power. Men often face this problem. The reasons for this can be very different, from age-related and incorrect lifestyle changes, to depression and nervous overexcitation. Bad habits also do not improve the situation.
There are many solutions to this problem, from drugs to traditional medicine recipes and specialized gymnastic complexes. Medicines work perfectly, but the result of their intake is short-term, while the same physical exercises help to eliminate potency problems for a long time. As a result, personal life is improving. There are fewer reasons for stress.
Exercises for power
The main reason for this ailment is stagnant processes in the pelvic area.
Thanks to direct physical exertion, the muscles and joints begin to work actively, blood flow improves, the muscles are actively saturated with oxygen.
As a result of this work, blood flows to the genitals, as a result the erection improves.
There are many different physical training complexes for the normalization of sexual activity.
The advantage of gymnastics over drugs is obvious. The latter give a guaranteed result, but most men are afraid to use them, because they are afraid of side effects, which they may not write about in the annotation.
Gymnastics complexes have no contraindications. Anyone can do them. Even if, for health reasons, any exercise is not recommended, it can be replaced with another without affecting the final result.
The action of exercises for power
The only condition that must be observed to obtain a positive effect is regularity. It is best to do the exercises 4 times a week, and some exercises can be done every day. This load is also suitable as a prophylaxis. If possible, you can do the complex every day.
- As a result of sports, there is an increase in the production of testosterone, it is this hormone that controls the quality of erection and potency;
- Due to direct physical activity, the pelvic muscles are strengthened, which also affects power;
- An increase in body tone leads to overall good health;
- Resistance increases, voltage disappears;
- Sexual function is restored over time.
Before starting exercises to increase potency in men at home, a doctor's consultation will not be superfluous.
The set of exercises should be weighted and cover all the muscles involved in this process
To do this, it is necessary to carefully consider the whole complex as a whole.
- Large muscles must be involved. This will keep the whole body in good shape.
- Several exercises that promote testosterone production should be selected.
- We must not forget about the coccygeal part, this will relieve stagnant processes in the pelvic region, improving blood circulation. As a result of such measures, blood flow to the genitals will also improve.
- Due to stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. High-quality physical activity allows you to reduce the level of adrenaline, relieving negative stress.
- The core of gymnastics for increasing power in men is a series of exercises that train the small muscles of the small pelvis. They are primarily responsible for the quality work of the reproductive system.
Gymnastics at home
Exercises to increase potency in men can be performed not only by those who have obvious problems in bed, but also by those who do not yet have such problems.
Exercise number 1
Get on all fours with your back straight. As you exhale, slowly lower your buttocks to your feet, be sure to touch your heels with the booty. Do not clap your hands on the elbows, the palms are fixed. So, get up slowly, straighten your back well, don't bend over. There is no rush, it is important to stretch well, feeling all the muscles. Perform 15 times.
This simple exercise to improve power in men should not be underestimated, it will help to lengthen the spine by removing existing clamps and pinching. Perfectly relieves lumbar tension, massage the prostate.
Exercise number 2
Stand, feet shoulder-width apart, knees slightly bent, hands at waist height. It is best if the clothes do not hinder movement. Ideally, strip naked or wear something loose. Push the pelvis sharply forward and then sharply backwards as well. The lower back and legs are clearly fixed and remain in place, only the pelvis works. Do for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be performed at least every day, it does not require special conditions. If you wish, you can do it at home, at work and even on public transport. Sit on a stool (sofa, chair, armchair), make sure your knees are bent at right angles. Two fists should be between the knees. The hands are relaxed, lying on the knees, the back is straight, not tense. The gaze is directed forward. Firmly contract the gluteus muscle, hold this state for a few minutes and relax. There should be pauses of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise to increase power strengthens the muscles of the small pelvis, having a positive effect on the entire genitourinary system as a whole.
Exercise number 4
Lie on your back, bend your legs, bring your feet closer to the buttocks. Hands along the body. On the exhale, push the pelvis as high as possible, the shoulders and feet remain on the floor. The latter are firmly pressed to the floor. The lower back should not "hang", it needs to be fixed, all the load goes to the hips and abdomen. Repeat 10-15 times.
After a few days, exercise for male power can be complicated by lifting the pelvis not upwards, but by rocking it from side to side or using weights, for example, one-kilogram dumbbells, placing them on the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.
Exercise number 5
Stand up, feet shoulder-width apart. Slowly squat down, pulling your butt back, like there's a chair you're trying to sit on. Stretch your arms forward and lean forward with your body to maintain balance. The knees should not be bent less than 90 degrees, while squatting, they should not protrude beyond the level of the socks. Exhale in a squatting position, inhaling - return to the starting position. Run 10 times.
In this exercise, the load is placed on the hamstrings. If your front muscles start to hurt while you are running, you are not working properly. You can not squat deeply, this is an unnecessary load on the knee joint. You can increase the load by adding side kicks as you lift.
This exercise to improve power helps to establish blood circulation in the pelvic area, improves the condition of its joints. Also, this squat is great for tightening the gluteal muscles and the thigh muscles.
Exercise number 6
Sit on the floor, 90 degrees below the knees. Inhale, bring your right shoulder sharply diagonally forward and up, at the same time straighten the leg of the same name. With an exhalation, slowly return to the place. Repeat turn left. Perform alternately 10 times with each side.
Exercise number 7
Lie on your back, bend your legs at your knees, your hands are located along the body. On the exhale, sharply with effort to spread the knees to the sides, as if the springs pressed on the knees from the sides. You can create this resistance with your own hands. It is not necessary to try to pull the knees all the way to the floor. It is important to monitor breathing. It should be strong and smooth. If you breathe incorrectly, there will be no effect from the load, as as a result there will be no oxygen saturation and blood circulation will be insufficient.
This power-boosting exercise helps open the hip joint while the gluteal, inner thigh, and perineum muscles work. Perform 15 times.
Exercise number 8
Sit on the floor, for convenience, you can lean on your hands, putting them behind your back. Put your legs on your legs and rub the top over the bottom, after which you should change. The range of motion should be maximum. Do at least 30 times in 5 approaches.
As a result of this exercise to increase power at home, the muscles of the inner thigh are strengthened, blood flow to the muscles of the small pelvis increases. The erection is restored.
Exercise number 9
This exercise is considered to be one of the best aides in restoring erection and genitourinary function in general. You need to sit on the floor and start walking, alternately moving the legs forward, it is not necessary to bend the knees, try not to tear the legs off the floor, the arms are bent at the elbows and actively work. You have to "walk" for 30 seconds, your back should be flat. Movement - active, with maximum forward movement. Otherwise, adequate muscle tension will not occur. Perform a 5-6 approach with a short break.
Exercise number 10
This exercise requires some concentration. Lie on your back, put your right hand under your head and your left hand on your genitals. It is important to keep your palms warm by rubbing them until they are warm. Tighten the muscles of the legs and buttocks, squeezing and slightly pulling down the genitals. Do at least 20 times in 5 repetitions.
This simple exercise to improve power at home helps increase blood flow to the genitals by improving oxygen and blood supply.
Chinese exercises
Qigong is a special sports complex developed in China. There are several Chinese complexes that can be used to treat various ailments. There is qigong, the purpose of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles, helping to improve blood flow.
Chinese physical exercises for power came to us from ancient China, Taoist monks developed this system. In practice, this gymnastics allows not only to effectively solve the problems of restoring male sexual function, but to cure other diseases of the small pelvis.
Regular training with the Chinese method allows you to regain male strength. This complex is also recommended for those men who want to have offspring. Therefore, not long ago in China, all young people who were getting married had to do this qigong.
Qigong to restore sexual function allows the pelvic muscles to be saturated with oxygen, helping to normalize the reproductive function of the body.
The male hormonal background is stabilized, the work of the entire genitourinary system as a whole is normalized, and the quality of sperm improves.
Qigong
To perform this complex, you will need a mat, a special one for yoga is best suited.
Exercise number 1
Lying on the stomach, the legs are straight, the arms are extended along the body, the palms down. Place your palms on the floor, as you inhale, slowly raise your upper body as high as possible, your back bends. The lower body is not functioning. When you reach the maximum point, tilt your head back and fix this position for some time. Then, exhaling gently, come down. Do lifts at least 10 times.
When performing this exercise for power at home, it is not necessary to tear the thighs off the floor, the body bends in the lumbar region and does not make sudden movements. It is important to monitor breathing and the pace of execution, it is measured and uniform from start to finish.
Exercise number 2
Position: lying on the back, arms along the body, left leg bent. Exhaling slowly, raise your torso at the same time with your arms straight forward and your right leg straight. You should get a crease. The entire load falls on the left leg. The increase should be regular, not abrupt.
When the right knee is level with the left, lock in this position for a couple of seconds and smoothly return to the starting point. Slowly exhale at the same time. After, switch legs and repeat. He remembers that you should never bend your knees. Repeat at least 10 times.
In addition to actively supplying oxygen to the pelvic muscles, in this exercise, to increase power in men, the lower press is trained, which also contributes to the achievement of the overall goal.
Exercise number 3
Lie on the floor, arms along the body, legs crossed - right above. Take a deep breath to absorb the air as you slowly push your body upward. Only the left heel and the back of the head should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Gradually exhaling the air, lower yourself to the floor. In no case do it abruptly and do not fall. Switch legs and repeat all over, but the right heel acts as a support. Do this at least 10 times.
This lifting of the body tones not only the muscles of the pelvis and hips, but the whole body. The main thing when performing is to monitor breathing, it should not be sharp with long pauses.
Exercise number 4
Lie on your back on the floor. The legs are straight, the hands along the body. Slowly raise both legs until the socks touch the floor behind your head. At the same time, support the body with your hands, only the shoulder blades remain on the floor. Return to the starting position. Do not lower your back, go up and down without a jerk. Repeat the exercise to restore power at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have spinal problems, osteochondrosis, or a peptic ulcer, it shouldn't be done at all. If your natural flexibility doesn't allow you to reach your feet with your hands alone, you can use bands, rope, or strap.
Lie on your stomach. Hands along the body, bend the legs at the knees, grab the ankles with your hands. The support should be on the stomach, the back is bent, make sure not to fall on your side, keep your balance. Take a deep breath.
As you exhale, bring your legs as close to your head as possible, your back is bent as much as possible at this time, so relax and inhale again. Repeat this exercise to increase power 10 times.
Exercise number 6
Get on all fours, lower your head so you can see your feet. Breathing in slowly, pull the knee of your left leg towards your face. At the same time, the back remains immobile. Lock for a few seconds and return to the original position. Pull the right knee towards the face, also fix the position, return to the starting point. Perform at least 10 times for each leg
Exercise number 7
Lie on the floor on your stomach. Stretch your arms diagonally and spread your legs apart. Your body should look like the intersection of two lines. One line is left leg, right arm, the second line is right leg, left arm. With a deep breath, raise your arms, head and legs and freeze in this position for a few seconds. Concentrate all your strength in the stomach. Exhale slowly and lower your body back to the starting point. Repeat at least 10 times.
If you perform this series of men's potency exercises at least four times a week, there will be a clear positive effect in a month. Male strength and reproductive system activity will return. The main condition is to monitor the quality of performance. If from the first day you cannot complete the set number of times, you need to make an effort to do more next time. Until the desired result is achieved.
It is important to monitor breathing during exercise, otherwise the muscles during exercise will not receive the necessary oxygen saturation and the long-awaited self-healing will not occur.
How to improve Kegel power
Kegel exercises can not only restore sexual function, but eliminate the prostate and hemorrhoids. This workout also has a positive effect on erection. The huge advantage of this gymnastics is that it can be performed not only at home, but also at work and even on public transport and while driving. It does not require any special time, it can be done almost on the go.
The essence of gymnastics is the training of a single muscle: the PC. To find it, you need to stop the flow when urinating, at this time the PC muscle itself is strained. Exercise is simple, squeeze and relax the PC muscle. While squeezing, fix the muscle for as long as possible, no less than 5-10 seconds, then relax for the same amount of time.
Despite all the apparent simplicity, it is necessary to start training a few times. So, for the first time, five are enough. Gradually, day by day, the number of times can be increased. This exercise can easily be combined with any other complex gymnastics to improve power in men.
Within three weeks, this exercise to improve erectile function will bring noticeable results.