Physical exercises to increase strength are used for daily training of muscles and soft tissues responsible for fast and stable erection. Exercises for strength at home are indicated for men of all ages to maintain good blood circulation in the genitals and prolong their excellent functionality. Education can be done without leaving home, or if the man lives in the private sector, you can sit in the garden in the fresh air. Enriching the body with oxygen will only enhance the therapeutic effect. Let's consider all kinds of physical activity aimed only at the male half of the population.
There are numerous physical exercises for potency that are commonly used by men who want to eliminate their erection problems on their own or use training for preventive purposes. Consider the most effective exercises to increase strength, the implementation of which will improve erectile function, and with it the quality of intimate life.
Penis pump and Kegel muscle
This exercise is done in the morning. Most healthy men experience involuntary sexual arousal during awakening from sleep. The penis is in an elevated state and fills with more blood from the slightest touch or erotic fantasies. Don't waste your time. It is necessary to start doing 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 excitement);
- each time you lift the penis, you need to relax so that the organ does not overstrain, and then do it again and again;
- Do 15 repetitions every morning.
To increase strength, it is recommended to keep a training diary and record the results of the exercise. After a week of this type of gymnastics, the erection improves by at least 20% of the state it was in before.
Increased tone of the kegel muscle
This is not about the structure of the male genitourinary system, but this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a kind of strength gymnastics, consisting of the following physical activity in only one of the male muscles of the genitourinary system:
- With two fingers, feel the area of the perineum, located between the scrotum and the anus;
- press on the surface of the skin so that the pulse in the blood vessels is felt with the bundles of fingers (it is not necessary to squeeze the perineum strongly, and the sensations should be extremely comfortable);
- reflex movements should compress the anus so that the Kegel muscle, located in the upper part of the intimate zone, is simultaneously stretched;
- Each muscle contraction is made with effort and is kept in a spasmodic state for 2-3 seconds.
The optimal number of repetitions is 20-25 times. In the initial stages, this exercise is best done in 2-3 sets to increase strength. A man should be in a horizontal position so that all the load goes only to the pelvic floor and the muscles responsible for the quality of erection.
pelvic rotation
The simplest exercise for strength in men, the principle of which is to actively move the hips around their axis. This technique of physical activity increases blood circulation in the tissues of the genital organs, adds energy and improves male potency. It is necessary to adhere to the following algorithm of actions:
- stand 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.
40-50 such movements should be performed in each direction. The number of approaches is not limited and is regulated by the man independently. The main thing is not to overwork. This exercise to strengthen strength 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, its implementation will not only maintain the health of the genital area, but also improve the outflow of venous blood from the lower extremities. The charge to increase erection is as follows:
- it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is best to use the floor without soft mattresses or a completely flat bed);
- hands are fixed on the hip joints;
- the legs and the entire pelvis rise, and the fulcrum shifts to the thoracic spine;
- the lower limbs perform movements that mimic the cycle, but only in this case the legs cut the air.
The workout should last at least 5 minutes. A trained man can do this exercise to increase strength for longer. During the implementation of these movements, the prostate gland is strengthened, good endurance of the muscles responsible for the stability of the penis at the time of sexual arousal develops.
walking on hips
One of the best exercises for instant strength. This result is achieved due to a sharp flow of additional blood volume to the organs located in the pelvic region. The technique for performing these physical activities is as follows:
- sit on the floor, straighten your legs, your back is also kept as straight as possible;
- each lower limb is raised in turn, and the forward movement of the body is carried out by moving the hips (in fact, all efforts are made to squeeze the muscles of the back of the leg);
- these movements are performed until complete physical impotence and severe fatigue of the hip muscles occurs.
With this exercise, you can perfectly increase strength, thanks to good blood flow to the testicles, prostate and cavernous bodies of the penis. To achieve the maximum therapeutic effect, you should devote at least 10-15 minutes a day to such simple gymnastics and gradually increase the training time.
wide squat
Squat-related strength exercises for men are the most popular as they are really helpful in achieving a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following technique:
- stand on a hard and flat surface, straighten your back;
- put your hands on your hips and place your legs 80 cm apart;
- taking the starting position, the man does a deep squat with his legs apart;
- each repetition is done as slowly as possible so that every muscle from the gluteal part of the extremity to the foot is pleasantly fatigued.
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. Depending on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
raising the legs above the head
An effective exercise, for the development of which you need only a desire, a relatively good physical shape and an emphasis in the form of a wall. The man lies on his back and performs the following actions:
- legs are thrown back, and then carried behind the head (gymnastics somewhat resembles birch, but only the lower limbs are not kept straight, but move forward from the back of the head);
- in order to avoid injuries and strains of the neck muscles, you should do the exercise close to the wall so that you always have a stable emphasis with your feet;
- It should remain in this position for at least 10 minutes.
The essence of this exercise to increase strength at home is the outflow of venous blood from the pelvic area. With regular exercise, the tissues of the prostate gland are rejuvenated, the formation of stagnation in the sexual secretion produced by this organ is excluded.
boots
Exercises for impotence should include not only the load on the pelvic floor area and the muscles of the intimate area, but also strengthen the spine, since it is around the processes that there are nerve endings that coordinate the work of the centers. brain and genital organs. Boat refers to this type of physical activity to develop male strength, and the principle of its implementation is as follows:
- the man lies face down (the surface should be firm and perfectly flat, so it is best to sit on the floor);
- a sharp breath is taken and the back is arched as the arms and legs are raised (at such a moment the shape of the human body resembles a boat);
- in case of a deviation, you need to stay for at least 2-4 seconds, and then relax your back and repeat the tension of its muscles.
This exercise belongs to the category of increasing erections by improving the transmission of neural impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially beneficial for men with spinal diseases or who have suffered a traumatic brain injury.
raising the pelvis
It is the perfect exercise for men who want to improve the quality of their intimate life and always be on top in their moments of intimacy with a sexual partner. The technique of performing this gymnastics consists of the following algorithm of actions:
- you need to lie on your back and stretch your arms along the length of the body;
- put your heels on the floor and gently lift your pelvis up;
- the feet and thoracic spine remain on the floor surface and only the pelvis and lumbar segment of the spine are in motion.
What enables 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 that occurs in the first seconds of foreplay before sex.
brainstorming
Exercises to increase strength can be associated not only with physical activity, but also with the training of individual centers of the brain responsible for erectile function. To increase strength in men using this type of exercise, you should act according to the following algorithm:
- lie down in bed and try to relax as much as possible (you can turn on romantic music);
- unleash the reins of erotic fantasies, a man should represent the women he has long dreamed of;
- fingers gently caressing the penis.
With such a simple method, you can successfully train strength in men by stimulating the neural activity of the brain. At the moment of real intimacy with a partner, a man will experience strong sexual arousal immediately after similar touches to the genitals.
Jumping Squats
These are effective exercises for men who are actively used in crossfit at home. It trains the endurance of the pelvic floor muscles, strengthens the perineal tendons, thereby improving erection. The principle of performing this type of physical activity 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 crouches as deep as possible and then tries to jump as high as possible, straightening his knees quickly and concussively;
- the number of repetitions should be at least 10-15 times at the initial stage of training, and 25-35 times after a week of gymnastics.
The first therapeutic effect occurs after 7 days from the day of the start of physical activity. It strengthens the muscles in the prostate gland, improves blood flow to the penis. An erection happens much faster and lasts longer during intercourse.
Fitness programs for strength
How to increase male potency 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 gymnastics training described above, there are some sports that are best for strengthening strength. They can be used as a prevention of sexual impotence and immediately after the first signs of erectile dysfunction are detected.
Every man who wants to prolong his intimate life and preserve the youthfulness of the tissues of the genital organs must master at least one of the following sports:
- swimming (as soon as the body comes into 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 (when pedaling, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which guarantees excellent blood flow to all organs of the male genitourinary system);
- squatting with light weights (it is recommended to use a barbell or dumbbells with a total weight not exceeding 25-30 kg, and be sure to wear a harness that supports the lumbar spine);
- sprint (sprinting is no less useful, but jogging 100-200 meters with full gear and the return of intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during sexual intercourse).
Remember that moderate sports loads not only increase potency, heal the male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. The high concentration of this sex hormone ensures a man always a fit look, muscle tone all over the body, stone erection and excellent libido.