Good power is a result of male power that directly affects self-esteem, and ultimately the quality of intimate life. Chronic stress, neurosis, lack of sleep and rest lead to intimate problems, decreased sexual activity, which leads to depression on a psychological level. Strength training at home is a simple and fast way to increase your potential and improve the quality of your erection. Think about when you need physical activity, and which exercises are most effective for men's strength?
Whose capacity building exercises belong to?
Of course, erection exercises are necessary for all men, regardless of age and lifestyle. Their application is not only a cure, but also the prevention of impotence. Special training complexes are aimed at strengthening the perineum muscles, which allows to eliminate erectile dysfunction.
Tips for physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decreased sexual desire;
- Premature ejaculation;
- Low tolerance during sexual intercourse.
The most commonly described problems are circulatory disorders, pelvic obstruction. Physical in the presence of these factors. action will be a significant help, will increase male strength. When the cause is stress and nervous tension, exercise also helps, because a hormone - serotonin - promotes the production of a substance that fights stress and its consequences.
If the cause of erectile dysfunction is medication, exercise has little effect on capacity building. In this case, you should contact your doctor, who will prescribe medication - replace the drug with a similar drug with side effects that do not adversely affect sexual performance.
Contraindications
There are virtually no contraindications to exercise to increase potential at home. Against the background of exacerbation of infections of the genitourinary system, it is recommended to refrain from physical activity with fever, fever, shortness of breath accompanied by general weakness.
Contraindications include the inflammatory process in the pelvic region, as an increase in blood circulation during exercise can lead to the spread of inflammation, respectively, and aggravate the health condition. In addition, physical activity is not recommended for oncological processes of any localization.
Cardiovascular disease is a relative contraindication. In this case, it is advisable to consult a medical professional, as a disproportionate load can lead to complications. Factors such as a man's age and accompanying diseases should be taken into account.
Obese men have a strong burden on the heart, blood vessels and joints. If you start training suddenly, it leads to a deterioration in well-being. In case of obesity, a dose of any load is required. If symptoms such as headache, nausea, or dizziness occur, exercise should be stopped immediately.
A set of general strengthening exercises
Exercises to increase capacity consist of two parts. These are general strengthening exercises and direct PC muscle (pubic-coccygeal muscle) training. General strengthening exercises are aimed at normalizing blood flow, correcting stagnation, increasing muscle tone and endurance.
Pubococcygeal muscle is responsible for strength and sexual health. If strong and cultivated, the prostate has no problems with the process of urination. Otherwise, a man faces a number of intimate problems - premature ejaculation, poor erection, low strength and libido.
To start training your PC muscles, you must first find these muscles. The easiest way to feel this is during urination: put two fingers between the testicle and anus and stop urinating for 2-3 seconds with the same muscle tension. It will be clearly felt under the fingers. As an alternative to the search - a little "shake" the erect penis: at this point, muscle tension is clearly felt.
Exercises for erectile function, especially PC muscle training, have the following characteristics:
- The essence of the training is alternative relaxation and PC muscle tension.
- You can train the pubic-coccygeal muscle while sitting or lying on your feet.
- To increase the effectiveness of the lesson, you need to tense the muscles on a full exhalation while holding your breath.
- The increase in load is gradual.
- During the session, it is recommended to breathe through the nose and breathe through the mouth.
- All exercises are performed 120 minutes after a meal. It is forbidden to train on an empty stomach.
It is recommended to follow a drinking regimen during the training process - at least two liters of clean fluid per day. There is no need to drink during the lesson, as the load on the cardiovascular system increases.
Squat
Squats are effective exercises to increase potential in men. Such a profession has been known since physical education classes during the school years. The man stood up straight, feet shoulder-width apart. The socks should be turned slightly to the side - this will reduce the load on the knee joints.
When exercising, you should tighten the perineum and thigh muscles, try to pull your weight back - as if a man wants to sit in a chair. In the low position, stretch for 3-5 seconds, then slowly return to their original position. Start with 10 sets and one workout per day. After a week, you can increase the number of approaches to 30-50 times.
Rotation by the pelvis
Rotation of the pelvis helps to get rid of impotence. This is a simple exercise that can be done by all members of the stronger sex. Helps normalize blood circulation, increases the level of blockage in the pelvis, which increases the potential. Starting position: stand straight, feet shoulder-width apart, hands at waist. Then you have to turn the bowl: 40-50 times in each direction.
Run or walk on the spot
Not everyone has the opportunity to run in the park. Alternatively, exercise is offered - running or walking on the spot. The legs should be raised as high as possible so that the knees touch the abdomen. The hands are also active during training.
It is enough to "run" for 8-10 minutes a day. You can open an interesting video or music to not get bored. It is allowed to jump rope instead of running on the spot with normal neighbors.
Improved arch or bridge
The enhanced training complex to increase capacity includes an exercise called an improved arch. The man lies on the ground, bends his knees, his arms stretch across the body. Then slowly lift off the surface and lift your hips - put your heels and palms on the ground. When lifting, the gluteal muscles are tightened as much as possible. Lock in this position for 30 seconds, return to starting position.
With each workout, the hips hold weight for 10 seconds, gradually increasing to two minutes. One workout covers 5-8 approaches. More is possible as long as you feel good.
The exercises described help increase testosterone production, eliminate uncontrolled ejaculation, increase sensation during sex, and improve sperm characteristics. Regular exercise prevents stagnation and circulatory disorders, genitourinary system infections and prostate cancer. You need to do it every day for at least two months to get the desired effect. When the situation improves, you can exercise 2-3 times a week.