When it comes to erectile dysfunction, it is best to take an integrated approach and not rely solely on medications and drugs.In addition, men must normalize their 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 of attractiveness include upright posture, muscle definition, and intelligence.
Regular exercise helps:
- Ensure complete oxygen saturation of the tissues and cells of the body;
- Improve 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 should know that the load level should be moderate.Excessive exercise can have a negative impact on the body's systems.Often, bodybuilding athletes suffer from sexual dysfunction due to excessive heat or taking medications.Supplements of this type cause significant damage to the body, reduce male potency and cause skin diseases.
The most effective exercises to improve power.20 best
To increase sexual potency, specialists in the field of physiotherapy have specially developed complexes that include exercises for male potency that solve various problems.Some of them are designed to increase testosterone, 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 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 lumen does not expand sufficiently and the venous lumen narrows, fluid circulation is impaired.
It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction.Power exercises at home help men restore blood flow without additional visits to the gym.It is enough to carry out a specialized complex instead of a regular load.
"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 your back off the floor;
- As a result, it is necessary that only the head and upper back rest on a horizontal surface;
- Freeze in the indicated position for 2.5 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:
- Stopping the jet.The manipulations are carried out during the act of urinating.It is necessary to stop the jet and start it again.Characteristics: In the first days, slight painful sensations may appear.If you cannot stop the flow, this indicates muscle weakness.The ideal that is important to strive for 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 should start with 10 repetitions, the number of which should be increased over time.It is necessary to tense the muscle and maintain this state as long as possible.The exercise can be done at any time, the main thing is that the man is sitting while doing it.
"Eights"
These movements promote blood flow and effectively warm up the muscles.To do this you need:
- Do 8 repetitions, describing the figure “8” with the hips in a “backward” direction;
- Draw the same number of eights, moving forward;
- It is important to control the body during the exercise: the upper part of the body should remain as motionless as possible, only the buttocks and lower extremities should be used.
"Jump squats"
An exercise that has a positive effect on blood circulation, but places a heavy load on the heart, so if you suffer from heart disease, you should perform the movements with caution.Requested:
- With your feet shoulder-width apart, squat down;
- Place your palms on the floor or mat;
- With a sharp movement, draw your legs back to achieve the original push-up position;
- Pick up your lower limbs again and jump up 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 gymnastic element for male power, which must be performed 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.
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 beautiful, sculpted muscles.Most elements are performed in the gym under the supervision of an instructor or experienced partner.
dead weight
An exercise that consumes a lot of energy and affects many joints and muscles.To perform it correctly, a man must be flexible, so beginners are recommended to first turn to a gymnastics complex to increase flexibility and further strengthen the back.
Exercise technique:
- The back must be straight and tense throughout the execution;
- The chin appears straight, if you lower it, the spine will lose its uniformity;
- The chest should be pushed forward;
- The first approach is performed with an empty bar so that the muscles remember the correct dynamics and mechanics of execution;
- Feet should be shoulder-width apart;
- The emphasis is on the heels;
- When gripping the bar, you should use a normal grip;
- The bar is raised by tensing the muscles of the lower extremities and back;
- Having brought the bar to the top point, it is important to keep your back straight without leaning back;
- You should lower the load slowly, using your leg and pelvic muscles.
Squats with weights
These squats are divided into 3 types:
- Cup ones: require the use of any heavy material.You should take it in your hand and press it to your chest.The basic position is that the legs are wider than shoulder width apart and the toes are slightly turned outwards.Your back should be straight throughout the exercise.You should crouch straight, turn your knees toward your toes, and place your elbows between your knees at the lowest point;
- For more experienced athletes, squats with a barbell on the shoulders are recommended.The bar should be placed on the trapezius behind the head.The hands are located at shoulder level, palms facing forward.To minimize the likelihood of injury, it is very important to maintain spinal alignment.You should inhale as you go down, exhale as you go up;
- Front squats are the most complex technique, but also the most effective.The bar should be held at the height of the collarbone, a little higher.By placing the bar on the collarbones, the athlete prevents the bar from rolling.Throughout the entire range of motion, it is necessary to carefully monitor the vertical position of the body.
bench press
The exercise is performed while lying down.A special bench is used.The key to proper execution is a comfortable position, with support for the feet, pelvis, shoulder blades and the back of the head.It is important that the head is fixed.You have to look 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 knee angle does not exceed 90 degrees.The feet are pressed tightly to the floor, the grip is as comfortable as possible for a man.When removing the bar from the supports, you should hold it for a few seconds and then begin to slowly lower it towards your chest.Having reached the optimal bottom point, tighten up.
barbell curl
This exercise is very popular among men, but many instructors claim that the technique is often incorrect and, consequently, the strength element does not bring all the benefits, but increases the risk of injury.
Rules for correct 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 elastic.Turn your palms away from you, with your elbows close to your torso, tone your abs;
- The movements of the forearm and the strength of the biceps allow the weight to be lifted;
- Having brought the projectile to the highest point, pause and count to 2;
- Slowly lower the weight to the starting position.
- Inhale as you go down, exhale as you go up.
The greatest effect of the power element will occur under the following conditions:
- No bar swing, no quick vomiting;
- Lifting the bar from the pelvis to the shoulders should be performed along a wide arc path;
- The upward movement is faster than the downward movement;
- All elements are done without problems;
- Your elbows should be slightly bent at the lowest point.
In the early stages, you should limit yourself to 8 repetitions and 5 sets (the weight is selected individually).
army press
The most famous version of the military press is done like this:
- Medium size bar (20 kg) with metal plate locks;
- The grip principle is that the hands are placed wider than the shoulders;
- The starting position is a straight spine, knees tense and feet apart;
- The bar should 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 below the chin.
Exercises for the normal functioning of the prostate.
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 physical exercises to increase power, 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 their entirety, without limiting yourself to one or two elements:
- Grab the back of a chair and squat down as deeply as possible 5 times;
- Perform the same movements, but returning to the “standing” position, stand on tiptoe;
- Alternatively, place your legs on a raised platform, 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 toward 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:
- Extend your arms forward so that your entire body is aligned;
- Raise your arms and legs off the floor at the same time;
- Move them in different directions;
- Freeze for 15 seconds;
- Take the initial position;
- Repeat several times.
"Flight"
For this gymnastic element, you must get on all fours and place your palms on the floor.Following:
- Raise your left arm and right leg off the floor;
- Tighten your stomach as much as possible;
- Stretch your upper limbs forward and your lower limbs back;
- Freeze for 15 to 20 seconds;
- Go back to the beginning and relax;
- Repeat, switching arms and legs;
- Perform 8 to 10 times.
belly breathing
Abdominal breathing is very useful to maintain the functioning of the prostate gland.Lying on your back, you need to inhale as deeply as possible and tighten your abdominal muscles.In this position, freeze for 10 to 20 seconds and then relax.
Often, at the initial stage, a man can "lose his breath" after only a couple of seconds, but then the ability to not breathe for up to 1 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 instructors to improve power, called gymnastics.
Even among the elements of yoga, there are movements that are useful in restoring sexual function.
Leaning from a sitting position
The starting position is similar to the lotus position:
- Bend your right leg and pull the second leg toward the inner thigh so that the heel rests on it;
- Bend your left leg, bring your foot together with your palms;
- Hold the position for 3-4 minutes while simultaneously massaging the foot;
- Perform the exercise in mirror form;
- 4 approaches will be needed.
Classical inclinations
A special push-up technique that effectively increases male strength.To function correctly you need:
- Stand up straight and separate your feet 70 cm;
- Extend your arms to the sides;
- As you inhale, bend so that the fingers of your left hand touch your right foot, while your other hand looks up;
- Exhaling, straighten up;
- Perform the exercise in mirror form;
- You should do 7-8 repetitions.
"Wag your tail"
To perform this element, you must adopt the fetal position and then:
- Stretch your arms along your body, palms facing up;
- Relax your head muscles, rest your forehead on the floor;
- Start moving your buttocks in such a way that it looks like there is an imaginary tail that you need to wag;
- Continue until moderate fatigue appears.
"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;
- Place your left leg back, it should be straight and supported on the entire foot;
- Raise your right hand and extend it forward in a movement as if you were holding a bow in your fist;
- Pull back the invisible bowstring with your left hand;
- Tighten your chest muscles, lift your chin slightly and freeze for 5 minutes;
- Change limbs and repeat.
"Snake"
The last exercise relates to ancient Japanese and Chinese spiritual practices.You should lie face down and stretch.Next you must 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 be bent, but the pelvic bones should be pressed to the surface;
- Having reached the maximum point, you should throw your head back as much as possible and freeze;
- Return to the starting position gently and slowly, while exhaling;
- You must repeat the element at least 10 times.
In addition to performing specialized complexes to increase power, it is also worth taking regular walks in the fresh air.Regular but brief morning jogs, 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 an effect that increases the sensitivity of nerve endings.In addition, Eastern practices harmonize the emotional state necessary for a full life and a balanced state of mind.