12 great exercises to improve power

There are a large number of means to increase potency, the effectiveness of which varies. But why take extreme measures and immediately swallow "chemicals" if you can resort to effective home remedies? Exercise is not only an opportunity to effectively improve power, but also an opportunity to improve overall health. The main thing is to know what exercises can help.

Let's look at the best physical exercises to increase power in men, which can be done at home.

Exercises with the PC muscle at home.

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

• Stimulate the release of male hormones into the blood;
• Eliminate premature ejaculation;
• Significantly improves pleasurable sensations during orgasm;
• Improve sperm quality and motility, increasing the likelihood of successful conception;
• Enrich the pelvic organs with oxygen;
• Develop immunity against urinary tract infections;
• Protect against 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, you should start with the simplest exercises and gradually increase the load. Thus, in the first two or three days, it is enough to hold the stream of urine for a few seconds during each urination by tensing the corresponding muscles. In this case it is advisable not to force the muscles of the thighs, buttocks and abdomen, although this may be complicated at first. Muscle contraction and tension occurs three to four times during each trip to the bathroom. Then you can move on to the full exercise.

• Warm up while lying, standing or sitting.. Tighten and release the PC muscle, counting from 1 to 60. Each action lasts 1 second. This means that a series of 60 muscle contractions will take exactly one minute. Then rest for 20 seconds. Three sets of 60 grips. Rest between sets for 20 seconds.
• Bright. To perform lying down, standing or sitting. Inhale through your nose, exhale sharply through your mouth, hold your breath and squeeze your PC muscle along with your facial muscles. Remain in this state for ten seconds, then relax for ten seconds, inhale and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest one minute between sets.
• The lifting exercise can be performed lying, standing, sitting.. You should count from 1 to 8. On a PC muscle, you should squeeze lightly and hold in this position for five seconds, on the count of "two", squeeze a little harder and hold for another five seconds, on the count of "three "even stronger and also hold on. Count "eight. "The PC muscle should contract as much as possible. Holding it in this state for 10 seconds, start moving the elevator down, seven - slightly loosen the muscle and hold it for five seconds, six - a little more to relieve tension in the muscle and hold it for five seconds, and so on. successively until "one" when the muscle is completely relaxed. Breathe calmly, without delay. Two sets of five repetitions. Rest between sets for one or two minutes.
• The staircase is performed standing, lying or sitting.. The technique is the same as in the "lifting" exercise, but it is not necessary to stay on the floor for five seconds, just as it is not necessary to maintain the muscle in a state of maximum tension for 10 seconds. Breathing 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 last at least 30 minutes a day, you should find time for intimate Kegel exercises, which will allow you to prolong sexual relations and control ejaculation. Kegel muscles are located around the pubic bone and prostate. You may 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 an erection. The easiest way to train your Kegel muscles is to deliberately contract and relax them. The first effects of regular daily exercise should appear 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 buttocks towards 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 state for several seconds, followed by relaxation (it is necessary to gradually increase the duration of the delays).

All of these sets of exercises can be performed, depending on your own preferences, in a lying, sitting or standing position.

Turning the hoop

Spinning with a hoop is one of the most common exercises we know at school. Although we perform the hoop exercise more than once at school, many do not even know how to perform the exercise correctly. For hoop rotations to help improve power, you must perform the exercise correctly. But the power exercise itself does not differ from the classic version.

• Choose an underwire that reaches all the way to your chest or waist when you're on your side.
• Go inside the hoop.
• Move your hands toward the edges of the hoop.
• Spin the ring. If you are right-handed, firmly rotate the ring counterclockwise. If you are left-handed, turn it clockwise.
• Keep turning the ring. Continue moving your waist in a circular motion, releasing it and aiming for the hoop to wrap around your waist.

Move your buttocks along the floor from a sitting position

Many people think that it is impossible to do this exercise, but if you correctly follow all the steps as instructed, it will not only be easy to do, but it will also be effective.

• Sit on the floor. At the back point, extend your legs forward.
• The arms can be extended or bent at the elbows, whichever is most convenient.
• And in this position we try to move the glutes at least 2 meters forward and the same amount backwards.
• Alternately rearrange your buttocks, step forward and backward. Each time, try to walk as far as possible.
• At first it seems impossible, but it improves men's health very well. This is such an old proven method.

Leg lifts, birch

Everyone knows the "birch" exercise. Many people believe that it is only necessary to raise your legs while lying down, but the exercise requires preparation. Birch will not only help eliminate potency problems, but also have a positive effect on the condition of the spine. If you suffer from back pain, exercise will give you an additional positive effect. The main thing is to perform the exercise correctly, observing all the rules and requirements.

The essence of birch is that:

• Lie on your back and raise your legs vertically up, support your waist with your hands, leaning on your elbows and shoulders.
• Keep your legs straight for 15 to 20 seconds and lower them. Repeat the procedure for 3 minutes.
• The neck should be relaxed.
• For advanced people, you can complicate the task by taking the correct position and starting to open your legs to the sides and rotate them.

Lotus position to increase potency in men.

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

In Padmasana, you cross your legs and place your feet on the folds of your thighs, resembling the folded petals of a lotus flower. Although the concept of Padmasana seems simple, the posture is considered advanced. Achieving Padmasana does not make you a better yogi or a more spiritual person, but it does provide some benefits for those who can find solace in this posture.

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 pose). Sit on your knees, sitting on your heels with your spine straight. Place your feet on the outside of your thighs, with your toes pointing back and your ankles parallel to your shins, until your seat rests on the mat. Press your sit bones into the mat, keeping your heels in contact with your thighs. If your sit bones aren't touching the floor, you can use a towel or block for support.
• Your knees may spread slightly. Progress further into the pose, either by bringing your chin to your chest to stretch the back of your spine or lying on your back to stretch the front of your body and psoas. To lie on your back, bring your right hand to your right heel and then your left hand to your left heel.
• Then the elbows find the mat, then the shoulders and the back of the neck. Extend your arms above your head, reaching opposite elbows. Hold the pose for 5 to 10 breaths, working up to 20 breaths. Slowly come out of this posture.
• Sit in Dandasana (staff pose). Bend your right knee and place your shin in a support with your right foot in the bend of your left elbow and your right knee in the bend of your right elbow. Wrap your hands under your shins and hold this pose to stretch your hip, ankle, and sacrum.
• Try to avoid rounding your shoulders and back. Repeat on the other side. Then start again on the right side, bringing your ankle to the crease of your left thigh. Allow the sole of your right foot to face the sky. The hip should open and the knee should relax under the hip. Once this is achieved, repeat the exercise with the opposite leg.

Exercise scissors, bicycle.

Since childhood, everyone knows the "bicycle" exercise, which is performed while lying on the ground. But if you do the cycling incorrectly, you will not be able to achieve the desired effect. First of all, you should always keep your back straight. The legs should be tense. Each exercise must be performed in several approaches.

1. Lie on your back, hands behind your head and knees bent. Breathe twelve times quickly and exhale through your abdomen. Then move your pelvis from left to right, as if rubbing your tailbone.
2. Stand on the floor with your knees up.
3. Standing with your knees bent, tense and relax your glutes with maximum effort.
4. Also, with your legs bent, lift your heels off the ground one by one. In this case, the socks must remain motionless. Perform the exercise at maximum speed.
5. Lie on your back, place your feet on the floor, bend your knees. Raise and lower your pelvis.
6. Lying on your back, contract and relax the muscles between the scrotum and buttocks, the so-called "muscle power". Do it with maximum effort. The exercise is similar to holding urine.

Plank with knee flexion

The plank is a challenging exercise that helps train all muscle groups. But you can achieve the desired effect of increasing power if you add some elements to the classic exercise.

• Take the position after connecting: stop lying on your hands. With your arms straight or slightly bent at the elbows, rest your palms on the floor. Legs stretched back.
• Now we begin to pull the knee of one leg towards the stomach, return it back, and then the knee of the other leg.
• Do 3 of these approaches with breaks 10 times. This is considered 2 knee pull-ups on each leg.
• Little by little you can increase the pace.

A good practice to speed up blood in the groin and pelvic muscles.

This hardening of the legs and knees is obtained not only from a series of physical exercises for potency and erection. This is still done in crossfit and martial arts warmups.

Run in place with high knees.

Running is an effective exercise. But there is not always a real opportunity to go running regularly. Sometimes a busy schedule makes it difficult to exercise regularly, and sometimes weather conditions just don'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 it all yourself? Plus, you can run on-site in any conditions, at home or even in the office.

• Stand, back straight, arms down.
• Actively walk in place, raising your knees high and reaching for your chest.

Start with thirty lifts on each leg and work your way up to fifty.

Pressing the knees against the body in a standing position.

Pressing your knees towards your body is an exercise that will help increase your level of flexibility and will have an impact on the state of the muscles in the desired area.

• The point is that we raise our knees to shoulder height alternately with different legs while standing.
• Raise your right knee toward your right shoulder and your left knee toward your left shoulder.
• Some find it convenient to do all this by 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 of both legs in turns, with breaks.

"Boat" physical exercise to improve power

1. In a sitting position, bend your knees, spread them in different directions and turn your feet towards each other.
2. When connecting the supports, move them as close to the groin as possible. The palms support the feet.
3. The back should be straight, not narrowed, looking forward, not down. It is not difficult for yogis to occupy that position.
4. Now we try to lower our elbows towards our feet so that our knees touch the floor.
5. Hold the pressure for a few seconds, keeping your knees on the floor, and then relax.
6. This Eastern practice can be attributed to Chinese physical exercises to increase potency, which are also practiced by Tibetan monks.
7. Choose a norm where there is average tension and no pain, gradually increase the load. Without fanaticism. All of this will stretch the groin muscles and improve blood flow in the pelvis.

Can cardiovascular exercise be beneficial?

Cardiovascular exercise can be helpful because it increases endurance, which can indirectly affect the quality of power.

In any training complex, the number of repetitions of one approach starts from 10 and gradually increases up to 25. It is recommended to combine strength training, gymnastics, cardiovascular training and not forget about the benefits of morning exercises. This is a good opportunity to eliminate congestion in the prostate gland, normalize the concentration of the hormone testosterone and ensure full-fledged sexual relations. If such a health problem has arisen, it is advisable to start power exercises at home yesterday; Delay leads to serious complications for men's health.

In what situations can exercise help?

The listed exercises to increase potency in men will naturally solve the difficulties. Firstly, the entire body is healed, and secondly, the muscles are trained and blood circulation improves, including in the corpora cavernosa. Improving blood supply to the pelvic area and genitals is the basis of all therapy.

In situations of complete helplessness, these exercises will not produce any effect.

Perform all exercises regularly, preferably daily, so as not to reduce the effect obtained.

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

Men with chronic illnesses should consult a doctor before starting to exercise. Great care must be taken after operations, especially in the abdominal cavity.

How else can blood flow to the pelvis be normalized?

Potency is a state in which blood flows into the pelvis 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 achieve the desired result and, as a result, increase potency. Rules to follow to increase power:

1. Choose a ladder, no elevator, not even to the fifth or sixth floor. If you walk up stairs regularly, your legs and pelvic area will be trained. The muscles will be stretched and warmed and blood will flow normally to the pelvic area.
2. Walk to work. Doctors say that you should walk at least 10 thousand steps a day, and this is true. But there is not always enough time to dedicate to walks. You can combine business and pleasure, that is, abandon public or personal transportation and walk to work. Plus, it will help you save some money.
3. Exercising in the morning should become a habit. Spend 10 minutes exercising daily to stay alert and active throughout the day.

The eating habits of our time are detrimental to male sexual activity: fast food, rich in fats and simple carbohydrates, but poor in vitamins and minerals. It is estimated that up to 57% of cases of erectile dysfunction in men over 50 years of age are caused by atherosclerotic changes in the reproductive organs caused by a diet rich in animal fats.

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

You can include physical exercises to increase power and tone your body in your daily exercises or do them separately. In such cases, yoga should also provide significant help in returning intimate power "to life"; This is an effective and efficient advance.