Exercises to increase strength: the most effective

Decreased potency and erectile dysfunction often become men's "life partners" after 40 years. many usesspecial gymnastics to maintain male strength.

There are exercises useful for male strength that help maintain physical fitness and prevent congestion in sedentary parts of the body. Gymnastics improves blood flow to the genitals.

A little about power

According to sexologists,"strength"It is a term that refers only to male sexuality.

In simple words, the concept is a man's ability to have a normal sexual relationship. It is important how tense the reproductive organ is, how quickly an erection occurs, how long the intercourse lasts.

Problems in the sexual sphere lead representatives of the stronger sex to complexes, diseases, psychological obstacles.

You can identify the owner of a normal libido.according to the following guidelines:

• weight in the normal range;
• harmoniously developed muscles;
• warm hands;
• Trust your strength;
• smoothness and purity of the skin;
• have a good sense of humor;
• stiffness and strength of the gait;
• developed intellectual abilities;
• sensitive sense of smell;
• Low sound.

Reasons for a decrease in potency

there are many factorsreduce male potency:

• not enought feeding;
• a history of chronic illness;
• neglect of healthy lifestyle rules;
• the presence of bad habits;
• malfunction of internal organs.

Exercises for strength at home will help men avoid unpleasant acquaintances with prostatitis and impotence.

The result of the joint work of doctors and trainers were complexes that help to maintain physical and sexual shape for a long time. Exercise has a positive effect on both the libido and the state of the body as a whole.

exercises to increase strength

People who lead a sedentary lifestyle are recommended to visit the gym or swimming pool. Sports activities can prevent stagnation in the genital area and improve men's health.

It is worth noting that fitness is good as a preventive measure, and existing problems cannot be eliminated by swimming and training alone.

However, it is used to increase powerspecial exercises combined in one complex:

1. exercise "bridge";
2. "butterfly" exercise;
3. exercise "pendulum";
4. spat;
5. push-ups on the knees;
6. pumping of the pubococcygeus muscle.

The listed physical exercises are beneficial for libido. If a person does gymnastics regularly and fully, it will be possible to do without drugs and stay in the "sexual system" for a long time.

Physical exercise for strength not only improves blood circulation in the genitals (and this helps make intercourse last longer).There are a number of additional advantages:

• stimulation of testosterone production in the body;
• elimination of stagnant processes;
• fight stress.

Many sexologists are faced with the task of returning to a man the joy of a healthy sex life. Exercises for strength are combined in the following scheme:

1. BeltTake a starting position - lie on your back and stretch your arms along the body. Lift the pelvis off the ground and slowly lower it while keeping the back pressed. The exercise is performed 10 times.
2. Hold.Take a starting position, legs apart while standing. Imagine there is an object that needs to be held between the knees. Tighten your muscles as if trying to hold a ball or stone between your knees. The execution time is 5 seconds. Run 10 approaches.
3. pelvic rotation. Take a starting position - stand with your feet shoulder-width apart. Perform rotational movements of the pelvis 30-40 times in each direction.

To increase male strength, gymnastics should be done at a calm pace, the load should be increased over time. It is most convenient to start classes with several approaches, increasing their number to 20.

The emotional background is also important: you should do gymnastics in a good mood, this will help to achieve the desired result. You can't forget to run and go to the gym.

Physical exercises to restore male strength will help those who are faced with a decrease in their sexual activity. Regular walking is an easy and affordable way to increase libido by improving blood circulation in the genital area.

Walking has a positive effect on the work of the testicles, but to achieve the result, you need to make some effort and walk at a fast pace of 3 km a day.

The following exercises are also suitable for restoring strength:

• "front step". Walk in place for at least 5 minutes, gradually increasing the time. We must try to raise the knees up and pull them to the stomach. If desired, you can keep your hands behind your head. The front step is a warm-up exercise to warm up the joints.
• Jump.Take a starting position by bending your knees. Start jogging in place by pressing your toes into the ground as you alternately raise your heels. To perform the exercise correctly, you must quickly put your knees forward.
• "Butterfly":
  1. Take a starting position, ie. Lie on the floor and bring your feet to your hips.
  2. Then you need to put your hands on your knees, spread your legs apart and try to touch the floor with your knees. It is important that the lower back stays pressed to the floor.
  3. If difficulties arise during the exercise, you are allowed to help with your hands.
  4. The exercise is performed smoothly, but with effort, while exhaling - the muscles should be tense. It is also necessary to return to the starting position on the exhalation, but in this case the hands resist.

spat- this is a proven way to prevent congestion in the prostate, and then in prostatitis; To restore libido, it must be included in the complex.

This exercise strengthens the gluteal muscles and supports the genitals.

15 squats is the number for beginners. Squat options can be borrowed from ballet (plié) or sumo, you can opt for the classics and alternate between shallow and dynamic squats.

Potency is closely related to squats, which activate the perineal muscles. It is necessary to observe the correct technique of execution:

1. Feet should be shoulder-width apart.
2. Take a deep breath and sit slowly as you exhale.
3. After lowering to the lowest point, place your hands between your legs parallel to the floor surface.
4. Lower your palms to the ground.
5. Pause and take 15-10 breaths.
6. As you breathe in, rise slowly.
7. If desired, repeat the inhalation-exhalation from the starting position.

To run- this is an affordable and simple tool for maintaining the tone and physical shape of the body. Running is especially beneficial for those who are overweight.

Many experts draw attention to the link between obesity and a decrease in sexual activity, so running helps maintain strength, strengthen the strength of the mind and body.

In addition, running has a number of other advantages:

1. The nervous system becomes more stable, it saves a person from stress and depression.
2. Stamina increases.
3. A person gets an energy boost and strengthens the immune system.
4. The body remains in good shape.
5. Increases endurance, strengthens the cardiovascular system.
6. It improves blood circulation in the pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. Mood improves.
10. Increases testosterone levels.

Running requires fresh air. It is good that the run is supported by the overcoming of obstacles: it increases self-esteem. Long distances are a great exercise for all muscles and a way to increase blood circulation in the genitals (so sex lasts longer).

Beginners are advised to alternate jogging with brisk walking and exercise in the morning. A workout should last at least 20 minutes a day. We must not forget to warm up, you also need to monitor even breathing.

Prostate Exercises

Exercises to strengthen strength have a beneficial effect on the muscles of the pelvic region and reduce abdominal pressure drops. Thus, a natural massage of the prostate takes place, in which metabolic processes develop. It also increases blood flow to the penis.

Proper and regular exercise for the prostate also normalizes the functioning of the nervous system, fights inflammation and improves adrenal function.

prostate massage- an excellent prophylactic and therapeutic agent for prostate diseases, tk. increased blood flow to the genitals. The effect of the massage lasts for a long time. Even a procedure performed a few hours before intimacy contributes to a stable erection and prolongation of sexual intercourse.

Here are the most effective exercises:

1. back stretch. Take a starting position, kneel down. Lower your chest as low to the floor as possible and linger for 10 seconds. Run it 3 times.
2. anus retraction. You can do the exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take a starting position - lie on the floor. Pull your bent leg to your chest, stretch the muscles of the buttocks and lower your back, linger for 10 seconds.
4. Strengthening the back muscles. Kneel down and tighten your abs, raise your arm and opposite leg at the same time, linger for 10 seconds.

Kegel exercises

Competent exercises for men's strength have a good effect on the pelvic floor and erection muscles. In addition, premature ejaculation does not occur and the force of ejaculation and the volume of excreted seminal fluid increase.

There are Kegel exercises for men suffering from prostatitis. Preliminary preparation is not required, home conditions are suitable for performance, so gymnastics has become very popular.

A few exercises:

1. Contract the perineal muscles for about a minute and gently relax the muscles. Do 10 sets. Over time, the duration of contraction increases.
2. Contract the gluteal muscles by pulling on the anus. It is necessary to reduce and strain the hips 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urine training. Suspend the jet at least 4 times while stretching the muscles.

Exercises to increase libido

While potency is a physiology-related concept, libido refers to the realm of emotions, but both terms are closely intertwined. Decreased potency and erectile dysfunction often occur against the background of stress, anxiety, psychological trauma or overwork.

In this case, strength exercises may not cope with the task, so you will have to contact a sexologist and a psychologist. However, a number of exercises have been developed to increase desire:

1. Lie on your back and rub your palms. Put your head on your right hand and connect your left to the genitals. Tighten the muscles of the legs and anus while squeezing and slightly stretching the genitals. Repeat 20 times.
2. do strength training. Working with your own weight contributes to testosterone production, just do a few push-ups or squats.
3. Take a brisk walk barefoot. Walk on grass or rocks. Skin diseases prevent this type of exercise.

Yoga for Strength

Yoga is useful for increasing male potency. There are several exercises that will be beneficial for potency:

1. Lie on your back with your arms extended along your body. Normalize breathing and begin to slowly raise the legs. Then lift your lower back and slowly kick your legs over your head, leaning on your toes. Hands should be kept in balance. Inhale calmly, inhale through your nose and exhale through your mouth. This exercise improves blood circulation in the waist and pelvis, stimulates metabolism and relieves congestion in the prostate area.
2. Dhanurasana.Lie on your stomach with your chin on the floor. Breathing should be calm and even. Gently grasp your ankles with your hands and bring your heels to your hips. According to yogis, the hips should (ideally) not touch the floor surface. It is important to be careful not to pull your legs too much to avoid injury. The asana warms up the pubococcygeus muscle.
3. bhujangasanaLie on your stomach, bend your elbows and rest on your palms. Legs should be closed. As you inhale, lift the body and lean back. Bend the body towards the navel and slowly return.
4. "Boots". Lie on your stomach and at the same time stretch your arms forward and your legs back. The figure of a person during the exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach, clenching your arms into a fist along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise the hips and legs, stay at the top for a few seconds. Slowly return to the starting position. Run it several times.
6. yoga mud. Sit on your heels, keep your hands behind you, your left hand should be holding your right ankle. Breathe evenly. While exhaling, bend down as much as possible and linger in this position for 20 seconds. Slowly return to the starting position. Run it several times.

There are contraindications, it is necessary to consult a specialist. Self-treatment is not recommended. This rule is especially true in the presence of problems with the reproductive system.