Exercises for potency: which are the most effective for men?

3 June 2021

When dealing with erectile dysfunction, it is best to use an integrated approach and not just use drugs and drugs. In addition, a man definitely needs to normalize his diet and increase physical activity. Exercises specially designed for power help strengthen muscles, activate blood circulation and improve mood.

How important is activity for "male strength"?

One of the most common causes of decreased male strength is a sedentary lifestyle and low physical activity. Additionally, modern criteria for attractiveness include uniform posture, muscle definition and fit.

Exercising regularly helps:

Provide full oxygen saturation of the tissues and cells of the body;
Improves both general blood flow and microcirculation in the pelvic organs;
Increase stamina and get in good physical shape;
Strengthens the immune system, increases the body's resistance to infections and viruses.

However, you need to know that the level of exercise should be moderate. Excessively prolonged exercise can adversely affect body systems. Often, bodybuilding athletes suffer from sexual dysfunction due to excessive diligence or the use of pharmacology. Supplements of this type cause significant damage to the body, reducing male strength and causing skin diseases.

The most effective exercises to improve power. Top 20

To improve sexual performance, specialists in the field of physiotherapy exercises have specially developed complexes that include exercises for the potency of men, solving various problems. Some of these are designed to increase testosterone, others have tonic functions, and still others prevent the formation of stagnation. In addition, physical activity is important for the prevention of inflammatory diseases of the prostate gland, the work of which largely determines the level of male strength.

Exercise that affects circulation

Normal blood circulation in the small pelvis is the key to a stable erection. If the arterial lumens do not expand enough and the venous lumens narrow, fluid circulation is impaired.

Stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction. Home strength exercises for men help restore blood flow without additional visits to gyms. It is enough to perform a specialized complex instead of the usual refill.

"Birch"

An exercise familiar to many since childhood. It is simply done:

From a prone position, raise your legs to form a 90 degree angle to your body;
Placing your hands under the buttocks, tear off the pelvis and lower back from the floor surface;
Consequently, only the head and upper back need to rest on a horizontal surface;
Measure at the location shown for 2 to 5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first recommended to improve erectile function. A small complex helps you feel the muscle and learn to control it. Includes:

Stop the jet. Manipulations are performed during the act of urination. The jet must be stopped and restarted. Features: During the first few days, mild painful sensations may occur. If you can't stop the jet, this indicates muscle weakness. The ideal to which it is important to strive is to stop three times at a time;
Muscle tension. If the beginning of the complex helps to feel it, the second exercise teaches control. You need to start with 10 repetitions, the number of which should increase over time. It is necessary to strain the muscle and maintain this state for as long as possible. The exercise is performed at any time, the main thing is that the man is sitting at the same time.

"Eight"

These movements promote blood flow and effectively stretch the muscles. To complete it you need:

Do 8 repetitions, describing the number "8" with the hips in the "back" direction;
Draw the same number of eight going 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 involved.

Squat with jump

An exercise that has a positive effect on blood circulation, but puts a lot of stress on the heart, so movements should be performed with caution if heart disease is present. Necessary:

With your feet shoulder-width apart, squat down;
Place your palms on the floor or mat;
With a firm movement, throw your legs back in order to obtain the starting position of the push-up;
Collect the lower limbs again and jump, assuming a standing position.

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

Raise the pelvis

A useful and not too difficult gymnastic element for male power, which must be repeated 10 or more times. For the execution:

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

Loads that produce testosterone

Testosterone is a hormone that allows men to be attracted to women and physically aroused.

Strength exercises to increase power can increase the production of sex hormones and also contribute to a beautiful and soothing musculature. Most of the elements are performed in the gym under the supervision of an instructor or an experienced partner.

Deadlift

An energy-intensive exercise that affects many joints and muscles. For proper execution, a man must be flexible, so beginners are advised to first resort to a gymnastic complex to increase flexibility and further strengthen the back.

Exercise technique:

The back must be straight and taut throughout the entire performance;
The collection looks straight, if it is lowered, the spine will lose its uniformity;
The chest must be moved forward;
The first approach is performed with an empty barbell so that the muscles remember the dynamics and the correct mechanics of execution;
The legs should be shoulder-width apart;
The accent falls on the heels;
When grabbing the bar, you should use your normal grip;
The lifting of the bar is carried out due to the tension of the muscles of the lower limbs and back;
After bringing the bar to its highest point, it is important to maintain a straight back position without bending backwards;
It is necessary to lower the load slowly, using the muscles of the legs and pelvis.

Squat with weights

These squats are divided into 3 types:

Cup - require the use of any weighting agent. It must be taken in the hand and pressed to the chest. The main position is that the legs are wider than the shoulders, the toes are slightly turned outwards. The back should be flat during the exercise. The squat should be straight, the knees pointing towards the socks, the elbows at the lowest point are placed between the knees;
Shoulder barbell squats are recommended for more experienced athletes. The bar must be placed on the trapeze behind the head. Hands are shoulder height, palms facing forward. It is very important to keep the spine straight to minimize the likelihood of injury. Inhale should come down, exhale - grow;
Front squats are the most difficult technique, but also the most effective. The bar should be held at the level of the collarbones, slightly higher. By placing the bar on the collarbones, the athlete prevents the bar from rolling. During the entire range of motion, the vertical position of the body should be carefully monitored.

Bench

The exercise is performed from a prone position. A special bench is used. The key to correct performance is a comfortable position, the support falls on the feet, pelvis, shoulder blades and the back of the head. It is important that the head is fixed. You need to look up, it is not recommended to check the movement of the bar with your eyes.

The shoulder blades should be together and slightly bent. The knee angle does not exceed 90 degrees. The feet are pressed to the floor with effort, the grip is the most comfortable for a man. By removing the bar from the racks, you should fix it for a few seconds, then begin to slowly lower it to your chest. After reaching the bottom optimal point, tighten.

Raise the bar for the biceps

This exercise is very popular with men, but many instructors argue that the technique is often incorrect, respectively, the strength element does not bring all the benefits, but increases the risk of injury.

Rules for proper execution:

The bar is located at the level of the pelvis, the grip is slightly wider than the shoulders, the feet are in the same position. The body is straight, the knees are elastic. Turn palms away from you, elbows close to torso, tone the press;
Forearm movements and bicep strength provide weight lifting;
After bringing the bullet to the top maximum point, pause and count to 2;
Slowly lower the weight back to the starting position
Inhale when you go down, exhale when you go up.

The maximum effect of the power element will be in the following conditions:

No swing of the bar, throw up quickly;
The lifting of the bar from the pelvis to the shoulders must be carried out along the trajectory of a wide arc;
The upward movement is faster than the downward movement;
All elements work smoothly;
The elbows should be kept slightly bent at the lowest point.

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

army print

The most famous version of the military bench is made like this:

Medium neck (20 kg) with metal pancake strands;
Grip principle: the position of the hands is wider than the shoulders;
Starting position: an even spine, spring-loaded knees, feet apart;
The bar must be squeezed to the maximum tension of the hands, after which the load must be lowered;
It is important to make sure that the bar does not touch the rib cage, but at the same time lower the bar under the chin.

Exercises for normal prostate function

Inflammation of the prostate gland and other urological diseases adversely affect not only general well-being, but also erectile function.

Therefore, it is important to perform physical exercises for potency, which have a beneficial effect on the prostate and ensure its full functioning.

squat

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

Grab the back of the chair and squat as deeply as possible 5 times;
Perform the same movements, but returning to the "standing" position to stand up on tiptoe;
Alternatively, put your legs on an elevation, using your gluteal muscles during the movement.

Knee lift

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

Stretch your arms and legs;
Raise your right knee and pull it to your chest;
Count to twenty;
Return to original position;
Do the same with the left leg;
Requires 3 repetitions.

"Superman's Trick"

This element is performed from a prone position. Need to:

Stretch your arms forward so that your whole body is in one line;
Tear off arms and legs from the floor at the same time;
Dissolve them in different directions;
Freeze for 15 seconds;
Take the starting pose;
Repeat several times.

"Flight"

For this gymnastic element, you should get into a pose on all fours and rest your palms on the floor. Further:

Tear off the left arm and right leg from the floor;
Tighten the stomach as much as possible;
Pull the upper limbs forward, the lower ones back;
Freeze for 15-20 seconds;
Go back to the start and relax;
Repeat by changing arms and legs;
Perform 8-10 times.

Breathe with the belly

Breathing in the stomach is very helpful in keeping the prostate gland functioning. Lying on your back, you need to inhale as deeply as possible and tighten the abdominal muscles. In this position, freeze for 10-20 seconds, then relax.

Often, in the initial phase, a man may "lose his breath" after a couple of seconds, but later on he develops the ability not to breathe for up to 1 minute.

Gymnastics to increase the power of men

It is worth paying attention to various oriental practices, as well as exercises developed by Chinese and Japanese instructors to improve power, called gymnastics.

Also among the elements of yoga, there are movements that are helpful in restoring sexual function.

Seated curves

The starting position is similar to the lotus position:

Bend the right leg and pull the second leg to the inside of the thigh so that the heel rests on it;
Leaning on your left leg, squeeze your foot with your palms;
Maintain the position for 3-4 minutes massaging the foot;
Perform the mirror exercise;
It will take 4 approaches.

Classic slopes

A special folding technique that effectively increases male strength. For a correct execution it is required:

Stand straight and spread your feet 70cm;
Stretch your arms to the sides;
As you inhale, bend so that the fingers of the left hand touch the right foot, while the second hand looks up;
Breathe out to straighten up;
Perform the mirror exercise;
You should do 7-8 repetitions.

"Tail wagging"

To create this element, you need to assume the pose of an embryo, so:

Stretch your arms along the body, place your palms up;
Relax your head muscles, rest your forehead on the floor;
Start performing movements with the buttocks in such a way that there is an imaginary tail to wag;
Continue until moderate fatigue occurs.

"Archery"

For proper execution, several manipulations are required:

Put the right leg forward and bend so that the knee is exactly above the toes;
Put your left leg back, it should be straight and rest on the whole foot;
Raise your right hand and stretch it forward with a movement, as if a bow were clenched into a fist;
Pull back the invisible bowstring with your left hand;
Tighten the chest muscles, slightly raise the chin, freeze for 5 minutes;
Swap limbs and repeat.

"Snake"

The last exercise is related to ancient Japanese and Chinese spiritual practices. You need to lie face down and lie down. Next, you need to do the following:

Press your palms to the floor, placing them just below the shoulder line;
Inhale and gently lift your body;
The back should bend, but the pelvic bones must be pressed against the surface;
Reached the maximum point, you should throw your head as far as possible and freeze;
Return to the starting position gently and slowly, exhaling;
You have to repeat the element at least 10 times.

In addition to performing specialized complexes to increase power, you should also regularly go for walks in the fresh air. Regular, but not long, morning jogging, swimming in the pool, and yoga are considered useful. The latter provides the synthesis of sex hormones, lengthens the spine, strengthens the hip muscles and has an effect that improves the sensitivity of the nerve endings. In addition, Eastern practices harmonize the emotional state necessary for a fulfilling life and a uniform state of mind.