Potency exercises – which ones are most effective for men?

When dealing with erectile dysfunction, it is better to take a holistic approach and not rely only on medications and medicines.In addition, a man needs to normalize his diet and increase physical activity.Specially developed potency exercises strengthen the muscles, activate blood circulation and improve mood.

How important is activity for “masculine strength”?

One of the most common reasons for reduced male strength is a sedentary lifestyle and low levels of physical activity.Modern attractiveness criteria also include straight posture, muscle definition and smarts.

Regular exercise helps:

• Ensuring complete oxygen saturation of body tissues and cells;
• Improve both general blood flow and microcirculation in the pelvic organs.
• Increase endurance and get into good physical shape.
• Strengthen the immune system and increase the body's resistance to infections and viruses.

However, you need to know that the load should be moderate.Excessive exercise can have a negative impact on the body's systems.Bodybuilding athletes often suffer from sexual dysfunction due to excessive zeal or the use of medications.Supplements of this type cause significant harm to the body, reduce male potency and cause skin diseases.

The most effective exercises to improve potency.Top 20

To increase sexual potency, specialists in the field of physiotherapy have specially developed complexes that include male potency exercises that solve various problems.Some of them are designed to increase testosterone levels, others have general strengthening functions, and others prevent the formation of congestion.Physical activity is also important for the prevention of inflammatory diseases of the prostate, the work of which largely determines male strength.

Physical exercises that affect blood circulation

Normal blood flow to the pelvis is the key to a stable erection.If the arterial lumens do not expand sufficiently and the vein lumens narrow, fluid circulation is disrupted.

It stagnates in the organs and contributes to the development of prostatitis and sexual dysfunction.Potency exercises at home help men restore blood circulation without additional visits to the gym.It is enough to carry out a special complex instead of regular charging.

“Berezka”

An exercise that many people know from childhood.It's very simple:

• From the lying position, raise your legs so that an angle of 90 degrees is created relative to the body;
• Place your hands under your buttocks and lift your pelvis and lower back off the floor.
• Therefore, it is necessary that only the head and upper back rest on a horizontal surface;
• Freeze in the specified position for 2.5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first recommended to improve erectile function.A small complex will help you feel the muscle and learn to control it.It includes:

• Stop the jet.Manipulations are carried out during urination.It is necessary to stop the beam and start it again.Characteristics: Mild pain may occur in the first few days.If you can't stop the flow, it indicates muscle weakness.The ideal to strive for is to stop three times at once;
• Muscle tension.If the beginning of the complex helps you feel it, then the second exercise teaches control.You need to start with 10 repetitions, the number of which should be increased over time.You need to tense the muscle and maintain this state for as long as possible.The exercise can be done at any time, as long as the man sits down while doing it.

"Eight"

These movements promote blood circulation and warm up the muscles effectively.To do this you need:

• Do 8 reps, forming the “8” figure with your hips pointing “back.”
• Draw the same number of eights and move forward.
• It is important to monitor the body during the exercise - the upper body should remain as motionless as possible, only the buttocks and lower limbs should be stressed.

“Jumping Squats”

An exercise that has a positive effect on blood circulation, but puts a lot of strain on the heart.If you have heart disease, you should therefore carry out the movements with caution.Necessary:

• Squat with your feet shoulder-width apart.
• Place your palms on the floor or mat.
• Throw your legs back with a sharp movement so that you reach the original push-up position.
• Gather your lower limbs again and jump into a standing position.

It is recommended to perform this exercise 8 times for 4-5 approaches.

Pelvic lift

A useful and not too complicated gymnastics element for male potency that needs to be performed 10 or more times.To do:

• Lie on the floor, stretch your arms, bend your legs;
• Raise your pelvis as high as possible;
• You should support your feet and back on a horizontal surface;
• To increase the difficulty, you can place any weight on your stomach and hold it.

Testosterone-producing stresses

Testosterone is a hormone that allows a man to feel attracted to a woman and become physically aroused.

Strength exercises to increase potency can increase the production of sex hormones and also contribute to beautiful and toned muscles.Most elements are performed in the gym under the supervision of a trainer or an experienced partner.

Deadlift

An energy-intensive exercise that uses many joints and muscles.To perform it correctly, a man must be flexible, so beginners are recommended to initially resort to a gymnastics complex to increase flexibility and further strengthen the back.

Exercise technique:

• The back should be straight and tense throughout the entire execution;
• The chin looks straight, if you lower it, the spine loses its flatness;
• The chest must be pushed forward;
• The first approach is performed with an empty barbell so that the muscles remember the dynamics and correct mechanics of execution;
• Feet should be shoulder-width apart;
• The focus is on the paragraphs;
• When grasping the bar, you should use a normal grip;
• Lifting the dumbbell occurs by tensing the muscles of the lower extremities and back;
• After bringing the dumbbell to the highest point, it is important to maintain a straight back position without bending backwards.
• You need to lower the load slowly, using the muscles of your legs and pelvis.

Weighted squats

Such squats are divided into three types:

• Cup models – require the use of a weighting device.You need to take it in your hand and press it to your chest.The basic position is with the legs wider than shoulder-width apart and the tips of the feet turned slightly outwards.Your back should be straight throughout the exercise.You should squat straight, turn your knees toward your toes and place your elbows at the lowest point between your knees;
• For more experienced athletes, it is recommended to do squats with a barbell on your shoulders.The dumbbell should be placed on the trapeze behind your head.The hands are at shoulder height, the palms facing forward.To minimize the risk of injury, it is very important to maintain spinal alignment.You should breathe in as you descend and breathe out as you grow.
• Front squats are the most complex technique, but also the most effective.The bar should be held at collarbone level, slightly higher.By placing the dumbbell on the collarbones, the athlete prevents the dumbbell from rolling away.Throughout the entire range of motion, it is necessary to carefully monitor the vertical position of the body.

Bench press

The exercise is performed lying down.A special bench frame is used.The key to proper execution is a comfortable position with support for the feet, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You have to look straight up;It is not recommended to control the movement of the bar with your eyes.

You should bring your shoulder blades together and bend them a little.The angle at the knee is no more than 90 degrees.The feet are pressed into the ground with force, the hold is as comfortable as possible for a man.When you take the dumbbell out of the racks, you should fix it for a few seconds and then begin to slowly lower it towards your chest.When you reach the optimal low point, push up.

Barbell curl

This exercise is very popular among men, however, many trainers claim that the technique is often incorrect and, accordingly, the strength element does not bring all the benefits, but the risk of injury increases.

Rules for correct execution:

• The bar is at pelvic level, the handle is slightly wider than the shoulders, the feet are in the same position.The body is straight, the knees are springy.Turn your palms away from you, elbows close to your torso, and work your abdominal muscles.
• Forearm movements and biceps strength provide the lifting of the weight;
• After bringing the projectile to the highest point, pause and count to 2;
• Slowly lower the weight to the starting position
• Inhale as you move down and exhale as you move up.

The greatest effect of the force element is achieved under the following conditions:

• No swinging of the bar, no rapid vomiting;
• Raising the bar from the pelvis to the shoulders should occur along the trajectory of a wide arc;
• The upward movement is faster than the downward movement;
• All elements are executed smoothly;
• The elbows should remain slightly bent at the lowest point.

In the first stages, you should limit yourself to 8 repetitions and 5 approaches (weight is selected individually).

Army Press

The most famous version from the military press is listed as follows:

• Medium size bar (20kg) with metal plate locks;
• The grip principle is that the hands are positioned wider than the shoulders;
• The starting position is a straight spine, tense knees, feet apart;
• The dumbbell must be pressed up until the arms are very tense, after which the load should be lowered;
• It is important to ensure that the bar does not come into contact with the chest, but at the same time lower the bar under the chin.

Exercises for normal prostate function

Inflammation of the prostate and other urological diseases not only have a negative impact on general well-being, but also on erectile function.

It is therefore important to carry out physical potency exercises that have a positive effect on the prostate and ensure its full functionality.

Squats

A small set of exercises that are recommended to be performed in full and are not limited to one or two elements:

1. Grab the back of a chair and squat five times as deep as you can.
2. Perform the same movements, but return to the “standing” position and stand on your tiptoes.
3. Alternate your legs on an elevated platform and use your glutes as you move.

Knee raises

To perform the exercise correctly, you should lie on any horizontal surface.Next Steps:

• stretch out your arms and legs;
• Lift your right knee and pull it toward your chest;
• Count to twenty;
• return to original position;
• Do the same with the left leg;
• Requires 3 repetitions.

“Superman trick”

This element is performed from the prone position.Requirement:

• Stretch your arms forward so that your whole body forms a line;
• Simultaneously lift your arms and legs off the floor;
• Move them in different directions;
• Freeze for 15 seconds;
• Take the starting pose;
• Repeat several times.

"Flight"

To perform this gymnastic element, you should take a position on all fours and rest your palms on the floor.Further:

• Lift your left arm and right leg off the floor.
• Tighten your stomach as much as possible;
• Stretch the upper limbs forward, the lower limbs back;
• Freeze for 15-20 seconds;
• Return to start and relax.
• Repeat, switching arms and legs;
• Perform 8-10 times.

Abdominal breathing

Abdominal breathing is very useful for maintaining prostate function.Lying on your back, you need to breathe in as deeply as possible and tense your abdominal muscles.Freeze in this position for 10-20 seconds and then relax.

In the early stages, it often happens that a man “loses breath” after just a few seconds, but later the ability not to breathe for up to a minute develops.

Gymnastics to increase male potency

It is worth paying attention to various Eastern practices, as well as exercises developed by Chinese and Japanese teachers to improve potency, called gymnastics.

Even among the elements of yoga there are movements that are useful for restoring sexual function.

Bends from a sitting position

The starting position is similar to the lotus position:

• Bend your right leg and pull your second leg toward your inner thigh so your heel rests on it.
• Bend your left leg and cup your foot with your palms.
• Maintain the position for 3-4 minutes while massaging the foot;
• Perform the exercise in a mirror image;
• 4 approaches are needed.

Classic inclinations

A special bending technique that effectively increases male strength.For correct execution you need:

• Stand upright and place your feet 70 cm apart;
• Extend your arms to the sides;
• As you inhale, lean forward so that the fingers of your left hand touch your right foot while your other hand looks straight up.
• exhale, straighten up;
• Perform the exercise in a mirror image;
• You should do 7-8 repetitions.

“Wagging the tail”

To perform this element you need to take a fetal position and then:

• Stretch your arms along your body with your palms facing up.
• Relax your head muscles, place your forehead on the floor;
• Start moving your buttocks as if there was an imaginary tail that needed to wag;
• Continue until moderate fatigue occurs.

“Archery”

To perform it correctly, several manipulations are required:

• Place your right leg forward and bend it so that your knee is directly over your toes;
• Place your left leg back, it should be straight and resting on the entire foot;
• Raise your right hand and extend it forward in a motion as if you were holding a bow in your fist;
• Pull back the invisible tendon with your left hand;
• Tighten your chest muscles, lift your chin slightly and freeze for 5 minutes.
• Swap limbs and repeat.

"Snake"

The final exercise draws on ancient Japanese and Chinese spiritual practices.You need to lie face down and stretch out.Next you need to do the following:

• Press your palms into the floor and place them just below the shoulder line.
• Inhale and gently lift your upper body;
• The back should bend, but the pelvic bones should be pressed to the surface;
• When you reach the maximum point, you should throw your head back as far as possible and freeze.
• Gently and slowly return to the starting position while exhaling.
• You must repeat the element at least 10 times.

In addition to carrying out special complexes to increase potency, you should also regularly take walks in the fresh air.Regular but short morning jogging, swimming in the pool and yoga are considered beneficial.The latter ensures the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and has a sensitivity-increasing effect on nerve endings.In addition, Eastern practices harmonize the emotional state necessary for a fulfilling life and a balanced mood.