12 cool exercises to increase potency

There are many means to increase potency, with different effectiveness. But why go to extreme measures and immediately swallow "chemicals" when you can resort to effective folk remedies. Exercise is not only an opportunity to effectively improve capacity, but also an opportunity to improve overall health. The main thing is what exercises can help.

Let's look at the best physical exercises that can be done at home to increase potency in men.

Exercises with the PC muscle at home

This exercise involves alternating tension and relaxation of the sexual muscles. PC muscle training not only develops potential strength, pelvic and reproductive muscle tone, but also tones the prostate. The suggested exercises are performed regularly:

• Stimulate the release of male hormones into the blood;
• Elimination of premature ejaculation;
• Significantly increase pleasant sensations during orgasm;
• Improve sperm quality and sperm motility, increase the probability of successful conception;
• To enrich the pelvic organs with oxygen;
• develop immunity against urinary tract infections;
• protection from impotence and other abnormalities in the genitourinary system;
• They are an excellent prevention of prostate and pelvic cancer.

To train and strengthen most of the PC muscles, it is necessary to start with the simplest exercises, gradually increasing the load. So, during the first two to three days, it is enough to hold the flow of urine for a few seconds by tensing the relevant muscles during each urination. At this time, although it is difficult at first, it is recommended not to strain the thigh, hip and abdominal muscles. Muscle spasms and strains occur three to four times during each trip to the toilet. Then you can go to full training.

• Warming up while lying, standing or sitting. Flex and flex your computer muscles from 1 to 60. Each move takes 1 second. This means that one set of 60 muscle contractions will take a full minute. Then rest for 20 seconds. Three sets of 60 handles. Rest 20 seconds between sets.
• Flashing. It should be performed lying, standing or sitting. Inhale through your nose, exhale sharply through your mouth while holding your breath, and squeeze your PC muscle along with your facial muscles. Stay in this position for ten seconds, then rest for ten seconds, breathe and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest for one minute between sets.
• The lifting exercise can be done lying down, standing, sitting. You need to count from 1 to 8. It is necessary to squeeze a little in one PC muscle and hold in this position for five seconds, in the account "two" - squeeze a little more and hold for another five seconds. Hold "three" harder and also. The PC muscle of the figure "eight" should be squeezed as much as possible. Hold in this position for 10 seconds, start moving the elevator down, seven - open the muscle a little and hold for five seconds, six - a little more to reduce the tension in the muscle and hold for five seconds, etc. " one "when the muscle is completely relaxed. Without delay, breathe calmly. Two sets of five repetitions. Rest for a minute or two between sets.
• The staircase is performed standing, lying or sitting. The technique is the same as in the "lifting" exercise, but there is no need to lie on the floors for five seconds, just as there is no need to hold the muscle in a state of maximum tension for 10 seconds. Breathe calmly, without delay. Repeat the exercise ten times in a row without rest.

Kegel exercises to increase potency and improve prostate health

In addition to physical activity, which should take at least 30 minutes a day, it is worth finding time for intimate Kegel exercises, which allow you to prolong sexual intercourse and control ejaculation. Kegel muscles are located around the pubic bone and prostate gland. You can feel them when you try to stop the flow of urine while urinating.

These are the muscles responsible for the movement of the penis during erection. The easiest way to exercise your Kegel muscles is to intentionally contract and release them. The first effect of regular daily exercises should be seen within three weeks.

Prostatitis is one of the most common causes of erectile dysfunction and even sexual impotence, so it is very important to treat it with medication and physical therapy. Kegel exercises are best suited for this and should be performed as follows:

• Alternate tension and relaxation of the pelvic muscles, for this it is necessary to pull the hips into the pelvis (perform the exercise several times, gradually increasing the load);
• Forcefully stop the urination process up to 6 times (the penis should be as tense and relaxed as possible);
• Tension of the pelvic muscles and a delay in this position for a few seconds, then relaxation (it is necessary to gradually increase the duration of the delays).

All these sets of exercises can be done lying, sitting or standing depending on your preferences.

Rotation of the ring

Hoop spinning is one of the most common exercises we are familiar with from school. Despite the fact that we performed the exercise with a hoop several times at school, many do not even know how to perform the exercise correctly. In order for ring rotations to help improve potency, you need to perform the exercise correctly. But the strength training itself does not differ from the classic version.

• Choose a ring that reaches your chest or waist when you stand on your side.
• Step inside the ring.
• Move your hands to the edges of the ring.
• Spin the ring. If you are right-handed, turn the ring firmly counter-clockwise. If you are left-handed, turn it clockwise.
• Keep turning the ring. Continue to move your waist in a circular motion, release and aim for the hoop to wrap around your waist.

From a sitting position, move your hips along the floor

Many people think that it is impossible to perform this exercise, but if you follow all the steps correctly according to the instructions, it will not only be easily performed, but also effective.

• Sit on the floor. At the back point, extend your legs forward.
• Your arms can be extended or bent at the elbows, whichever is more comfortable.
• And in this case, we try to pull our hips at least 2 meters forward and the same amount back.
• Alternately straighten your hips, step forward and back. Try to walk as far as possible each time.
• It seems impossible at first, but it greatly improves men's health. This is an old proven method.

Raise a leg, birch

Everyone knows the "birch tree" exercise. Many people believe that you only need to raise your legs from a lying position, but the exercise requires preparation. Birch will not only help to get rid of potential problems, but will also have a positive effect on the condition of the spine. If you suffer from back pain, then exercise will have an additional positive effect. The main thing is to perform the exercise correctly, following all the rules and requirements.

This is the essence of birch:

• Lie on your back and lift your legs vertically, supporting your lower back with your hands, leaning on your elbows and shoulders.
• Hold your legs straight for 15-20 seconds and lower them. Repeat the procedure for 3 minutes.
• The neck should be comfortable.
• For advanced people, you can make it difficult by taking the correct position and starting to spread your legs out to the sides and turn them.

Lotus position to increase potency in men

Padmasana, or the lotus pose, is a sitting pose in yoga for meditation and relaxation. Padma means "lotus" and many yoga teachings refer to this auspicious symbol.

In Padmasana, you cross your legs and place your feet in the creases of your thighs, resembling the folded petals of a lotus flower. Although the concept of Padmasana sounds simple, the pose is considered advanced. Achieving Padmasana won't make you a better yogi or a more spiritual person, but it does provide some benefits for those who can find comfort in the pose.

The anatomy of your hip or knee may prevent you from finding Padmasana. However, sometimes proper warm-up exercises can prepare the body by stretching the ankles, knees, hips and sacrum. You can prepare your body for Padmasana by practicing the following asanas:

• Virasana (hero's pose). Sit on your knees, sit on your heels with a straight back. Place your feet on the sides of your thighs, toes pointing back, and heels parallel to your calves until the seat rests on the mat. Press your sit bones into the mat, keeping your heels in contact with your thighs. If your sit bones are not touching the floor, you can use a towel or block for support.
• Your knees may be slightly apart. Take the pose further by tucking your chin into your chest to stretch the back of your spine or lying on your back to stretch the front of your torso and psoas. To lie on your back, reach your right hand on your right heel, then your left hand on your left heel.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms overhead, reaching your opposite elbows. Hold the pose for 5-10 breaths, working up to 20 breaths. Slowly come out of this pose.
• Sit in dandasana (staff pose). Bend your right knee and rest your shin with your right foot in the crook of your left elbow and your right knee in the crook of your right elbow. Wrap your hands under your calves and hold this pose to stretch your hips, ankles and sacrum.
• Try not to round your shoulders and back. Repeat on the other side. Then start again on the right side, bringing the ankle to the crease of the left thigh. Allow the heel of your right foot to face the sky. The hip should open and the knee should relax under the hip. After achieving this, repeat the exercise with the opposite leg.

Exercise scissors, bicycle

Everyone knows the "bicycle" exercise lying on the ground since childhood. However, if you perform the cycling incorrectly, you will not be able to achieve the desired effect. First, you should always keep your back straight. Legs should be tense. Each exercise should be performed in several approaches.

1. Lie on your back, hands behind your head, knees bent. Take twelve quick breaths and exhale from your belly. Then move your pelvis to the left and right as if rubbing your tailbone.
2. Stand on the floor with your knees up.
3. Stand with your knees bent, tense your hips with maximum effort and relax.
4. Also, with your legs bent, lift your heels one at a time. In this case, the socks should remain motionless. Perform the exercise at maximum speed.
5. Lie on your back, put your feet on the floor, bend your knees. Raise and lower your pelvis.
6. Lying on your back, tense and relax the muscles located between the scrotum and the buttocks, called "muscle potential. "Do it with maximum effort. Exercise is similar to urinating.

Plank with knee bends

Plank is a challenging exercise that helps train all muscle groups. But if you add some elements to the classic exercise, you can get the desired effect to increase the potential.

• After joining, hold the position - stop reaching for your hands. Arms are straight or slightly bent at the elbows, put your palms on the floor. His legs stretched back.
• Now we begin to pull the knee of one leg towards the stomach, return it, and then the knee of the other leg.
• Do 3 such approaches with intervals of 10 times. This counts as 2 knee pulls per leg.
• You can gradually increase the rhythm.

A good practice to accelerate the blood in the groin muscles and pelvis.

This strengthening of the legs and knees is not only derived from a set of physical exercises for potency and erection. It's still done in cross-fitness and martial arts warm-ups.

Running in place with high knees

Running is an effective exercise. However, it is not always possible to run regularly. Sometimes a hectic work schedule makes it difficult to exercise regularly, and sometimes the weather just doesn't allow you to leave the house. Of course, you can go to the gym or buy a treadmill. But on the other hand, why spend money if you can do everything yourself. In addition, you can run on the spot in any conditions at home or even in the office.

• Stand, back straight, arms down.
• Actively walk in place with your knees up, reaching your chest.

Start with thirty lifts on each leg, work up to fifty.

In a standing position, pressing your knees to your body

Pressing your knees towards your body is an exercise that will help increase your flexibility level and affect the condition of the muscles in the desired area.

• The point is that while standing, we alternately raise our knees to shoulder level with different legs.
• Bring your right knee to your right shoulder and your left knee to your left shoulder.
• Some do all this while jumping, moving forward a little, while others find it convenient to stand still and jump.
• Keep your back straight. The main thing is to raise your knee as high as possible.
• You can do 3-4 sets of 10 lifts with both legs alternately.

Physical training "boat" to increase potential

1. In a sitting position, bend your knees, spread them in different directions and turn your legs together.
2. When connecting supports, bring them as close to the groin as possible. The palm holds the feet.
3. The back should be straight, not narrowed, looking forward, not down. It is not difficult for yogis to take such a position.
4. Now we try to lower our elbows towards our feet so that our knees touch the floor.
5. Keeping your knees on the floor, hold the pressure for a few seconds and then relax.
6. This oriental practice can be traced back to the Chinese physical exercises for strength that are still performed by Tibetan monks.
7. Choose a norm without moderate tension and pain, gradually increase the load. Without fanaticism. All this will stretch the groin muscles and improve blood flow in the pelvis.

Can cardio exercise help?

Cardio exercises can be beneficial because they increase endurance, which can indirectly affect the quality of potency.

The number of repetitions of one approach in any exercise complex starts from 10 and gradually increases to 25. It is recommended to combine strength training, gymnastics, cardio exercises and do not forget the benefits of morning exercises. This is a good opportunity to remove congestion in the prostate gland, normalize the concentration of the testosterone hormone and ensure full-fledged sex. If such a health problem arises, it is advisable to start training for potential at home yesterday, the delay is fraught with serious consequences for men's health.

In what cases can exercise help?

The listed exercises to increase potency in men will naturally solve the difficulties. Firstly, the whole body heals, secondly, the muscles are trained, blood circulation improves, including in the cavernous bodies. Improving blood supply to the pelvis and genitals is the basis of all therapy.

In cases of complete impotence, these exercises will not give any results.

In order not to reduce the obtained effect, perform all exercises regularly, preferably daily.

During the first exercise, the number of repetitions of each movement should be minimal to avoid overloading the untrained muscles and prevent the formation of muscle microfibers. As the skills develop, the number of repetitions should be increased, and the time to complete each exercise should be increased to 3-5 minutes.

Men with chronic diseases should consult a doctor before starting to exercise. After operations, special attention should be paid to the abdominal cavity.

How else to normalize blood flow to the pelvis?

Potency is a condition in which blood flows into the pelvic cavity and the necessary vessels are filled with oxygen. From a medical point of view, everything is simple, but the question remains how to achieve such an effect. There are a number of universal rules that will help you achieve the desired result and increase potential as a result. Rules to follow to increase potential:

1. Select the ladder, not an elevator, even up to the 5th or 6th floor. If you walk up the stairs regularly, your legs and pelvis will be exercised. The muscles will stretch and warm up and the blood will flow normally to the pelvic area.
2. Walk to work. Doctors say you should walk at least 10, 000 steps a day, and it's true. But there is not always enough time to spend on walks. You can combine work and pleasure, that is, you can refuse private or public transport and go to work on foot. In addition, it will help you save some money.
3. Morning exercise should become a habit. Spend 10 minutes of daily exercise to stay alert and active throughout the day.

Dietary habits of our time harm male sexual performance - fast food rich in fats and simple carbohydrates, but not rich in vitamins and minerals. It is estimated that up to 57% of erectile dysfunction cases in men over the age of 50 are caused by atherosclerotic changes in the reproductive organs caused by a diet rich in animal fats.

For potency, the diet should include healthy fats, foods rich in zinc, selenium, vitamin E and vitamin B6. To improve erection at home, the daily diet should consist of healthy foods that increase libido.

You can include physical exercises in your daily workouts to increase stamina and tone your body or perform them separately. In such cases, yoga is also called upon to provide significant assistance in bringing the intimate power back to "life"; it is effective and efficient progress.