When dealing with erectile dysfunction, it is best to take an integrated approach and not rely solely on drugs and medications.In addition, a man needs to normalize his diet and increase physical activity.Specially designed power exercises help strengthen muscles, activate blood circulation and improve mood.
How important is activity for “masculine strength”?
One of the most common reasons for decreased male strength is a sedentary lifestyle and low level of physical activity.Additionally, modern criteria for attractiveness include upright posture, muscular definition, and intelligence.
Regular exercise helps:
- Ensuring complete oxygen saturation of body tissues and cells;
- Improving both general blood flow and microcirculation in the pelvic organs;
- Increase endurance and be physically fit;
- Strengthen the immune system, increase the body's resistance to infections and viruses.
However, you should know that the charge level must be moderate.Excessive exercise can negatively impact the body's systems.Often, bodybuilding athletes suffer from sexual dysfunction due to excessive zeal or taking pharmacology.Supplements of this type cause significant harm to the body, reducing male potency and causing skin diseases.
The most effective exercises to improve power.Top 20
To increase sexual potency, specialists in the field of physical therapy have specially developed complexes including exercises for male potency that solve various problems.Some of them are designed to increase testosterone, others have general strengthening functions, and still 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 the level of male strength.
Physical exercises that affect blood circulation
Normal blood circulation in the pelvis is the key to a stable erection.If the arterial lumens do not dilate sufficiently and the venous lumens narrow, then fluid circulation is disrupted.
It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction.Power exercises at home help men restore blood circulation without additional visits to the gym.It is enough to carry out a specialized complex instead of regular recharging.
“Berezka”
An exercise familiar to many since childhood.It's simple:
- From a lying position, raise your legs so that they form a 90-degree angle to the body;
- Place your hands under your buttocks and lift your pelvis and lower back off the floor;
- Therefore, only the head and upper back must rest on a horizontal surface;
- Freeze in the indicated position for 2.5 minutes.
Exercises for the pubococcygeus muscle
These exercises are the first ones recommended to improve erectile function.A small complex allows you to feel the muscle and learn to control it.It includes:
- Stop the jet.Manipulations are carried out during the act of urinating.You have to stop the jet and start it again.Characteristics: In the first days, slight painful sensations may occur.If you cannot stop the flow, it indicates muscle weakness.The ideal towards which it is important to aim is to stop three times at a time;
- Muscle tension.If the beginning of the complex helps you feel it, then the second exercise teaches you control.You need to start with 10 repetitions, the number of which should increase over time.You need to tense the muscle and maintain this state for as long as possible.The exercise can be performed at any time, the main thing is that the man is seated while doing it.
"Eight"
These movements promote blood circulation and effectively warm up the muscles.To do this you need:
- Do 8 repetitions describing the figure “8” with your hips in the “backwards” direction;
- Draw the same number of eights, moving forward;
- It is important to monitor the body during exercise - the upper body should remain as still as possible, only the buttocks and lower limbs should be used.
“Jump squats”
An exercise that has a positive effect on blood circulation, but places a high load on the heart, so if you suffer from heart disease, you should perform the movements with caution.Mandatory :
- With your feet shoulder-width apart, squat down;
- Place your palms on the floor or mat;
- With a sudden movement, throw your legs back to return to the original push-up position;
- Take your lower limbs back and jump to a standing position.
It is recommended to perform this exercise 8 times for 4-5 sets.
Pelvic lift
A useful and not too complicated element of gymnastics for male potency, which should be practiced 10 or more times.To do:
- Lie on the floor, extend your arms, bend your legs;
- Raise your pelvis as high as possible;
- You must rest your feet and back on a horizontal surface;
- To increase the difficulty, you can put any weight on your stomach and hold it there.
Testosterone-producing loads
Testosterone is a hormone that allows a man to feel attraction to a woman and physical arousal.
Strength exercises to increase power can increase the production of sex hormones and also contribute to obtaining beautiful and sculpted muscles.Most elements are performed in the gym under the supervision of an experienced instructor or partner.
Deadlift
An energy-intensive exercise that affects many joints and muscles.To perform it correctly, a man must be flexible, so beginners are recommended to first resort to a gymnastic complex to increase flexibility and further strengthen the back.
Exercise technique:
- The back must be straight and tense throughout the execution;
- The chin seems straight, if you lower it, the spine will lose its flatness;
- The chest should be pushed forward;
- The first approach is performed with an empty bar so that the muscles remember the dynamics and correct execution mechanics;
- Feet should be shoulder-width apart;
- The focus is on heels;
- When gripping the bar, you should use a normal grip;
- The bar is raised by tensing the muscles of the lower limbs and back;
- After bringing the bar to the highest point, it is important to maintain a straight back position without leaning back;
- You should lower the load slowly, using the muscles in your legs and pelvis.
Squats with weights
These squats are divided into 3 types:
- Cupped ones – require the use of any weighting material.You need to take it in your hand and press it to your chest.The basic position is that the legs are wider than shoulder width, the toes of the feet are turned slightly outward.Your back should be straight throughout the exercise.You should squat straight, turn your knees towards your toes and place your elbows between your knees at the lowest point;
- Squats with a barbell on the shoulders are recommended for more experienced athletes.The bar should be placed on the trapezius behind your head.Hands are located at shoulder level, palms facing forward.To minimize the risk of injury, it is very important to maintain spinal alignment.You must inhale on the way down, exhale on the way up;
- 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 bar on the collarbones, the athlete prevents the bar from rolling.Throughout the entire range of movements, it is necessary to vigilantly monitor the vertical position of the body.
Bench press
The exercise is performed while lying down.A special bench support is used.The key to good execution is a comfortable position, with support placed on the feet, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You should look straight up;it is not recommended to control the movement of the bar with your eyes.
You need to bring your shoulder blades together and bend over a little.The angle at the knee does not exceed 90 degrees.The feet are pressed forcefully into the ground, the grip is as comfortable as possible for a man.When you remove the bar from the supports, you should fix it for a few seconds and then begin to slowly lower it towards the chest.After reaching the optimal bottom point, tighten upwards.
Dumbbell curl
This exercise is very popular among men, but many instructors claim that the technique is often incorrect and therefore the strength element does not bring all the benefits, but the risk of injury increases.
Rules for correct execution:
- The bar is located at pelvis level, the grip is slightly wider than the shoulders, the feet are in the same position.The body is straight, the knees are elastic.Keep your palms away from you, elbows close to your torso, tone your abs;
- Forearm movements and biceps strength help lift the weight;
- After bringing the projectile to the highest point, pause and count to 2;
- Slowly lower the weight to the starting position
- Inhale on the way down, exhale on the way up.
The greatest effect of the power element will occur under the following conditions:
- No swinging the bar, no rapid vomiting;
- Lifting the bar from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
- The upward movement is faster than the downward movement;
- All elements are executed without problems;
- Elbows should remain slightly bent at the lowest point.
In the first stages, you should limit yourself to 8 repetitions and 5 sets (the weight is selected individually).
Military press
The most famous version of the military press is made like this:
- Medium sized bar (20kg) with metal plate locks;
- The principle of grip is that the hands are positioned wider than the shoulders;
- The starting position is a straight spine, knees straight, feet apart;
- The bar should be pushed upwards until the arms are very straight, 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 negatively affect not only general well-being, but also erectile function.
Therefore, it is important to perform power physical exercises, which have a beneficial effect on the prostate and ensure its full functioning.
Squats
A small set of exercises that are recommended to be performed in full, not limited to one or two elements:
- Grasp the back of a chair and squat as deeply as possible 5 times;
- Perform the same movements, but returning to the “standing” position, rise on tiptoes;
- Alternately place your legs on an elevated platform, using your gluteal muscles during the movement.
Knee support
To do the exercise correctly, you need to lie down on any horizontal surface.Next steps:
- Stretch your arms and legs;
- Raise your right knee and pull it toward your chest;
- Count to twenty;
- Return to the initial position;
- Do the same with the left leg;
- Requires 3 repetitions.
“The Superman Thing”
This element is performed from a prone position.Need :
- Extend your arms forward so that your entire body is aligned;
- Lift your arms and legs off the floor at the same time;
- Move them in different directions;
- Freeze for 15 seconds;
- Take the starting pose;
- Repeat several times.
"Flight"
For this gymnastic element, you need to take the pose on all fours and place your palms on the floor.Following :
- 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 backward;
- Freeze for 15 to 20 seconds;
- Go back to the beginning and relax;
- Repeat, switching arms and legs;
- Perform 8-10 times.
Abdominal breathing
Abdominal breathing is very useful in maintaining the functioning of the prostate.Lying on your back, you should inhale as deeply as possible and contract your abdominal muscles.In this position, freeze for 10-20 seconds, then relax.
Often, at the initial stage, a man can “lose his breath” after just a few seconds, but later the ability to not breathe for 1 minute develops.
Gymnastics to increase male potency
It is worth paying attention to various oriental practices, as well as exercises developed by Chinese and Japanese instructors to improve power, called gymnastics.
Even among the elements of yoga, there are movements useful for restoring sexual function.
Bends from a seated position
The starting position is similar to the lotus position:
- Bend your right leg and pull your second leg toward your inner thigh so that your heel rests on it;
- Bend along your left leg, clasp your foot with your palms;
- Hold the position for 3 to 4 minutes while simultaneously massaging the foot;
- Perform the exercise in mirror;
- It will take 4 approaches.
Classic inclinations
A special flexion technique that effectively increases male strength.To function properly you need:
- Stand straight and place your feet 70 cm apart;
- Extend your arms out 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 up;
- As you exhale, straighten up;
- Perform the exercise in mirror;
- You should do 7 to 8 repetitions.
“Wag your tail”
To perform this element, you must assume a fetal position, then:
- Stretch your arms alongside your body, palms facing up;
- Relax your head muscles, place your forehead on the floor;
- Start moving your butt as if there was an imaginary tail that needs to wag;
- Continue until moderate fatigue sets in.
"Archery"
To do it correctly, several manipulations will be necessary:
- Place your right leg forward and bend it so that your knee is directly above your toes;
- Put your left leg back, it should be straight and resting over 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 the invisible rope with your left hand;
- Contract your chest muscles, raise your chin slightly, freeze for 5 minutes;
- Swap limbs and repeat.
"Snake"
The final exercise concerns ancient Japanese and Chinese spiritual practices.You need to lie on your stomach and stretch out.Then you need to do the following:
- Press your palms into the floor, placing them just below the shoulder line;
- Inhale and gently lift your torso;
- The back should bend, but the pelvic bones should be pressed against the surface;
- Having reached the maximum point, you need to throw your head back as far as possible and freeze;
- Return to the starting position smoothly and slowly, exhaling;
- You must repeat the element at least 10 times.
In addition to performing specialized complexes to increase power, you also need to regularly take walks in the fresh air.Regular but short morning jogging, swimming in the pool and practicing yoga are considered beneficial.The latter ensures the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and has an effect that increases the sensitivity of nerve endings.In addition, Eastern practices harmonize the emotional state necessary for a fulfilling life and an even mood.