What physical exercises are effective for increasing power?

Physical exercises to increase power are used for the purpose of daily training of the muscles and soft tissues responsible for a quick and stable erection. Power exercises at home are indicated for men at any age to maintain good blood circulation in the genitals and prolong their excellent function. The training can be done without leaving the house, or you can sit in the yard in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only increase the therapeutic effect. We consider any type of physical activity, intended exclusively for the male half of the population.

There are a number of physical exercises for potency, which are widely used by men who want to get rid of erection problems on their own or use training for preventive purposes. Consider the most effective exercises for increasing potency, the implementation of which will improve erectile function, and with it the quality of intimate life.

Pumping of the penis and Kegel muscle

This exercise is performed in the morning. While awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and at the slightest touch or erotic fantasies it is even more filled with blood. Do not waste time. It is necessary to start performing gymnastics for the penis, which consists of the following physical actions:

• focus all attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the main thing is to strain the muscles of the perineum to increase the state of arousal);
• after each lifting of the penis, it is necessary to relax so that there is no overexertion of the organ, and then repeat all over again;
• 15 repetitions are performed every morning.

It is recommended to keep a training diary and record the results of the exercise to increase power. After a week of such gymnastics, the erection improves by at least 20% of the state it was in previously.

Increased tone of the Kegel muscle

It is not about the structure of the male genitourinary system, but that this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a kind of gymnastics for power, which consists in the following physical activity on one of the exclusively male muscles of the genitourinary system:

• With two fingers, feel the area of the perineum, located between the scrotum and the anus;
• carry out pressure on the surface of the skin so that the pulse in the blood vessels is felt with the bundles of the fingers (it is not necessary to strongly squeeze the perineal area, and the sensations should be extremely comfortable);
• reflex movements should compress the anus so that there is simultaneous tension of the Kegel muscle located in the upper part of the intimate zone;
• each muscle contraction is performed with effort and is kept in a spasmodic state for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the early stages, this exercise for increasing power is best done in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and the muscle responsible for the quality of the erection.

Pelvic rotation

The simplest exercise for power in men, the principle of which is to actively move the hips around its axis. This physical activity technique improves blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to adhere to the following algorithm of actions:

• take a standing position and straighten your back;
• legs are shoulder-width apart, hands are fixed on the belt;
• circular movements of the pelvis are performed clockwise and then in the opposite direction.

For each direction, 40-50 of these movements should be performed. The number of approaches is not limited and is independently regulated by humans. The important thing is not to work too hard. This exercise to strengthen potency is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).

air bike

A complex exercise for impotence in men, the implementation of which not only preserves the health of the genital area, but also improves the outflow of venous blood from the lower limbs. Charging to increase erection is as follows:

• it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (better to use the floor or a perfectly flat bed without soft mattresses);
• hands are fixed on the hip joints;
• the legs and the entire pelvis are raised and the fulcrum moves to the thoracic spine;
• the lower limbs perform movements imitating cycling, but only in this case the legs cut the air.

The workout should last at least 5 minutes. A trained man can perform this exercise to improve power over a longer period of time. At the moment of the implementation of these movements, the prostate gland is strengthened, a good resistance develops of the muscles responsible for the stability of the penis at the moment of sexual arousal.

Walk on the buttocks

One of the best exercises for strength, the effect of which is felt instantly. This result is achieved due to a strong influx of additional blood volume to the organs located in the pelvic area. The technique for carrying out these physical activities is as follows:

• you need to sit on the floor, straighten your legs, the back is also kept as even as possible;
• each lower limb is raised in turn, and the movement of the body forward is performed by moving the buttocks (in fact, all efforts are made to compress the muscles of the back of the leg);
• these movements are performed until complete physical impotence and the appearance of severe fatigue in the muscles of the buttocks.

With this exercise, you can perfectly increase potency thanks to the good blood supply to the testicles, prostate and corpora cavernosa of the penis. To achieve the maximum therapeutic effect, you should spend at least 10-15 minutes a day on such simple gymnastics and, over time, increase the duration of training.

Wide squat

Power exercises for men related to squats are the most popular, as they are really helpful in maintaining a good erection. In this case, it is recommended to train the muscles of the intimate area using the following technique:

• stand on a hard, even surface, straighten your back;
• put your hands on your hips and place your legs at a distance of 80 cm from each other;
• taken the starting position, the man performs a deep squat with his legs apart;
• each repetition is performed as slowly as possible so as to feel a pleasant fatigue in every muscle located from the gluteal part of the limb to the foot itself.

The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find it easier to master this type of training, and beginners will need 5-7 days to get used to physical activity. Based on your well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.

Raise your legs above your head

An effective exercise, for the development of which you only need a desire, relatively good physical shape and emphasis in the form of a wall. The man lies on his back and performs the following actions:

• the legs are raised and then brought behind the head (gymnastics somewhat resembles a birch, but only the lower limbs are not kept straight, but move forward behind the neck);
• to avoid injuries and stretching of the neck muscles, you should perform the exercise close to the wall so that you can always provide yourself with a stable emphasis with your feet;
• must be in this position for at least 10 minutes.

The essence of this exercise for increasing power at home is that there is an outflow of venous blood from the pelvic area. With regular exercise, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of sexual secretion, produced by this organ, is excluded.

boat

Exercises for impotence should include not only the load on the pelvic floor area and the muscles of the intimate zone, but also strengthen the spine, because it is in the circumference of its processes that the nerve endings that coordinate the work of the centers are located of the brain and genital organs. The boat refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:

• the man is lying on his stomach (the surface must be solid and perfectly flat, so it is better to sit on the ground);
• you take a sharp breath and arch your back as you raise your arms and legs (at that moment the shape of the human body resembles a boat);
• in a state of deflection, you need to stay for at least 2-4 seconds, then relax your back and repeat the tension of its muscles again.

This exercise belongs to the category of increasing erection by improving the conduction of neural impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It will be especially useful for men who have spinal diseases or have suffered a traumatic brain injury.

Raise the pelvis

An excellent exercise for men who want to improve the quality of their intimate life and always be at the top in moments of intimacy with a sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:

• it is necessary to lie on your back and stretch your arms along the length of the body;
• rest your heels on the floor and gently lift your pelvis;
• the feet and thoracic spine remain on the floor surface and only the pelvis and lumbar segment of the spine are in motion.

What gives this type of physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate gland. In combination, all these factors give a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before having sex.

Brainstorm

Exercises to improve power may include not only physical activity, but also be associated with training the individual centers in the brain responsible for erectile function. To increase potency in men who use this type of exercise, you should act according to the following algorithm:

• lie on the bed and try to relax as much as possible (you can turn on romantic music);
• to give free rein to erotic fantasies, a man must represent the women he has dreamed of for a long time;
• his fingers are slowly stroking his penis.

With the help of such a simple method, you can successfully train power in men by stimulating the neural activity of the brain. In the moment of true intimacy with a partner, a man will experience strong sexual arousal right after genital-like touches.

Skip Squat

These are effective exercises for men at home, which are actively used in cross-fit. They train the resistance of the pelvic floor muscles, strengthen the tendons of the perineum, thereby improving the erection. The principle for carrying out physical activity of this type is as follows:

• you need to stand on a flat surface, straighten your back and put your legs slightly wider than your shoulders;
• the man squats as deep as possible, then straightens his knees quickly and jerkily, trying to jump as high as possible;
• the number of repetitions should be at least 10-15 at the initial stage of training and 25-35 times after a week of gymnastics.

The first therapeutic effect occurs already after 7 days from the day of the start of physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.

Sports programs for power

How to increase male strength with the help of some sports? What exercises will you need to master to always be on top in bed with your beloved woman? In addition to the individual gymnastic training described above, there are some sports that are best for strengthening power. They can be used as a prevention of sexual impotence and soon after the first symptoms of erectile dysfunction are detected.

Any man who wants to extend his intimate life and preserve the youth of the tissues of the genital organs must master at least one of the following sports:

• swimming (at the time of body contact with water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed);
• cycling (during pedaling the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which guarantees an excellent blood supply to all the organs of the male genitourinary system);
• squat with light weights (it is recommended to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a safety belt that supports the lumbar spine);
• sprint (sprinting is no less useful, but running in jerks for 100-200 meters in full gear and the return of intracellular energy has a more beneficial effect on the pelvic floor muscles, strengthens the prostate, increases endurance during intercourse sexual).

Remember that moderate sports loads not only increase potency, heal the male genital organs, prevent premature aging of their tissues, but also stimulate the more active production of testosterone by the glands of the endocrine system. A high concentration of this sex hormone provides the man with an always toned appearance, muscle tone in all parts of the body, a stony erection and an excellent libido.