A man faces many tasks throughout his life. In addition to the classic ones - raising a son, building a house and planting a tree - there is another important task. They don't put her on lists, they don't talk about her at school. But every man understands: this task is one of the most important in his life. Definitely sexy! Keep the force healthy and strong.
How to prevent negative effects on male sexual function is known. Lead a healthy lifestyle, avoid stressful situations, have regular sex. One of the main keys to success in maintaining strength is constant movement. Not chaotic running around the room, but regular physical activity. In addition, both on the body as a whole and separately on the pubococcygeus muscle, which is responsible for strength.
What are these individual exercises? We tell you in the article.
How important is physical activity to men's health?
An active lifestyle is important not only for strength. When we move a lot, the blood is saturated with oxygen, which prevents stagnation. Muscles also work for us when we tense them. Strong muscles in a man are always a beautiful sight and an indicator of a healthy body.
When we move a little, the weight increases and the strength decreases. Limited movement can lead to inflammation of the pelvic organs. This occurs due to stagnation of venous blood in the groin area. And the less blood that flows there, the weaker the erection.
It is not at all necessary to go to the gym every day, "kill yourself" and lift iron. This can only be done if you enjoy the process. Only for potency - no. But resorting to regular exercise will be beneficial for the body.
If we talk about the gym as one of the types of activity for a man, then it has several significant advantages. Among them:
- Optimal load.Usually the whole body is trained in the gym. The load is distributed evenly - on the back, chest, arms, legs. Depending on the training. By coming to the gym, you will not only increase your testosterone levels and consequently sexual desire, but also improve the health of your body.
- Rest your head.During exercises, we focus on technique, number of runs and rest time. We don't have time to think about problems at work or at home. The head is unloaded! Isn't this a wonderful bonus in our turbulent and nervous times?
- Improved blood circulation.Every workout increases blood flow. This indirectly affects the duration of intercourse and erection.
- Strengthening of the pelvic floor muscles.One way or another, not only the muscles we train, but also adjacent ones, become tense. When you deadlift, for example, you also feel tension in the groin. Strengthened pelvic floor muscles are necessary for stronger orgasms and more frequent and longer lovemaking.
We will tell you in a section which exercises will specifically help to strengthen confidence in bed and thus strengthen. But first about contraindications.
Contraindications
Important!You have to feel your body and listen to it. However, you should also listen to some of the doctors' testimonies.
Intimate gymnastics may be contraindicated for men in the following cases:
- oncology;
- cardiac arrhythmias;
- acute prostatitis;
- heart failure and others.
In a good way, your doctor should give recommendations about gymnastics - should you do it or not, what exercises to do against impotence.
The most effective exercises to increase strength
Now we will look at exercises that affect the intimate area locally. That is, they increase the blood supply specifically in the groin area, improve penile function and prolong the duration of sexual intercourse.
Exercise that affects blood flow
- Cardio loads.This is what stimulates blood circulation. After running, swimming or tennis, your body will thank you. The heart and what is below the belt will be rewarded with good work in the future.
- You know"Victory Eight Jedi"? None? Now we're going to show you. In Jedi yoga it is called victorious. In fact, it is the usual figure eight, described by the hips. After you get tired of the monotonous movements in an endless circle, you can start your own - twisting your hips in different directions. Wherever you want! The effect will be the same: the blood will spread through the pelvic organs. With this exercise, you will improve not only your potency, but also your movement skills in bed.
- Flipper.Another useful exercise since kindergarten. Place your feet slightly wider than the distance between your shoulders. Then you bend your torso and try to reach the floor with your hands. Stretching plays an important role in this exercise. Therefore, you should not be zealous right away. At first, 10-20 inclinations, 3-4 approaches will be enough. After a comfortable time, about a week, you should increase the number of bends to train your muscles more effectively. Add the number of climbs until it reaches 50. The exercise engages the back muscles, which increases the permeability of the spinal cord. And this in turn improves erection and ejaculation.
Testosterone-producing strains
- Squats.In general, heavy exercises, usually performed in the gym with a full set of dumbbells, barbells or other equipment, are extremely helpful in raising testosterone levels. For example, squats. Let's take a simplified version - squats at home. How to do it: Place your feet shoulder-width apart, even a little wider. Turn your socks slightly away from you. Without lifting your feet from the floor, begin to sit down as low as possible. When performing this exercise, your glutes should be tense. At the very bottom, before lifting, pause for a few seconds. And then rise slowly. Repeat the exercise 20 more times. Keep your glutes contracted the entire time you do squats. In this way, you will work better with the muscles that affect strength. When you get used to the exercise, you should increase the time at the very bottom - from a few to 10-15 seconds.
- Morning rocking.A healthy man has an erect penis in the morning. If it is lying down, it indicates serious violations. So your penis is erect. You need to start "pumping" it, that is, lifting it without hands - with the effort of the penis itself. At the beginning of the training, do 5-10 jerks. Then - gradually increase the load. When you achieve mastery of 40-50 lifts, you can easily strain the penis, create extra weight. For example, put on your swimming trunks. When your swimming trunks seem too light, you can move on to a towel. This exercise not only charges your penis with testosterone, but also you with strength and vigor throughout the day.
- Frog.Starting position – weight on straight or slightly bent arms. It looks like push-ups. The legs are straightened, we place them on the toes. Alternately pull your knees to your chest - first one, then the other. Perform 3 such approaches 10 times. An exercise performed with both legs is considered a full circle. It is used as a warm-up during martial arts classes - it gets the blood pumping and starts the muscles working. You can gradually speed up the exercise.
Exercises for normal prostate function
- Prostate and "love muscles" training.An excellent exercise for home use. In other conditions, it is unlikely that you will be able to complete it - either you do not relax as much as you should, or you do not finish it. So you need to put your fingers on the area between the anus and the beginning of the growth of the testicles. Then tighten this area. Hold for 2-3 seconds without reducing the compression force. So relax. Repeat 10 times. For advanced exercisers, hold the area under tension for 10 seconds. The rest is as planned.
- Butterfly.Tibetan monks are wise people. They adopted a practice which later became an exercise to increase strength. You must sit in the "lotus position". However, you should not cross your legs, but connect your feet to each other. Helping with your hands, try to move your feet pressed together as close as possible to the groin area. At the same time, keep your back straight and look straight. We try to press our elbows on our knees so that they touch the floor. It's okay if it doesn't work the first time. The pressure on the knees must be held for several seconds, slowly stretching the muscles of the inner thighs. After a few seconds, release the pressure, rest, and then repeat.
- Rotisserie.Exercise – for the groin muscles. It gets the blood flowing in that area and adds energy to your pants. All you have to do is lie on your back. Lift your legs one at a time and make circular movements. The leg is straight. Make circular turns with maximum amplitude, but take your time. Do 3 sets on each leg.
Gymnastics to increase male potency
- Walking on the buttocks.A popular exercise for both girls and men. And this is not in vain. In this way, the muscles we need to use are trained – in the groin area. All you have to do is sit on your buttocks and stretch your legs in front of you. Don't spread your legs. Task: walk a few meters back and forth as if walking with your buttocks - rearrange them as legs. With each movement, try to take a longer step.
- Wide step.It is recommended to do this exercise in the morning after a light warm-up. Because in itself it requires at least a little flexibility and a warm body. After warming up, stand upright. It is better to take dumbbells - 3, 5, 10 kg. The weight depends on your training. Lower the arms with dumbbells along the body. Take a wide step forward, bending your knees at a 90-degree angle. The arms are still in a free position along the body, but do not dangle. We paused for a few seconds and returned to the starting position. Repeat 12 times on each leg.
- Looks like a birch tree.All you need is a bed that stands against the wall. You must lie down so that your head is half a meter from the wall. Then lift your straight, closed legs up. Begin to lower them evenly towards your head. Try touching the wall with your toes. Hold for 10 seconds. If you experience discomfort, smoothly return to your normal position. The most important thing in this exercise is to hold your breath. You don't have to do it quickly, just a few repetitions each day is enough.
Today there are thousands of methods to increase strength at home. There is no need to resort to supplements or take drugs, just train for several months and you will see the result. Exercise is a slower way than pills that work immediately. But not only your penis, but also your whole body will thank you for such training.