Sexual activity in the life of every modern man occupies an important place.Sex for many men help to assert themselves, achievements in this area contribute to the growth of self -esteem.Along with this, the mood is improved, and the problems recede.In order to have the opportunity to enjoy sex for many years - you still need to begin to control the condition of the reproductive system in your youth, to treat disorders and pathologies in a timely manner.Of no small assistance in this will provide exercises for potency.It is not difficult to perform them, but they are quite effective.
The benefits of training and exercises for potency
Potency is closely related to sports, because physical activity protects the male body from changes that are poorly reflected in health.
For example, due to prolonged sitting, blood circulation in the pelvic organs occurs, blood stagnation appears, various pathologies develop, male sexual dysfunction is manifested.
Performing physical exercises helps men to train muscles of the cardiovascular system, increase the content of oxygen in the blood, increase the functionality of bronchi and lungs, and improve blood circulation.In addition, exercises to increase potency contribute to the development of muscles in the pelvis, which leads to increased blood flow, and this helps in the fight against stagnation and inflammation.
Types of exercises
Exercises in the morning
The genital organ of a man in the morning when awakening is in high condition.It is necessary to strain the inguinal muscles so that it jumps.This exercise activates blood circulation in the pelvis.Every day, the number of “jumps” must be increased by 1. When you feel uncomfortable when performing the exercise, you need to reduce the number of movements to a comfortable state.Remember that the exercises are aimed at restoring blood circulation in the pelvis and do not perform them through force - this can harm.The exercise is desirable to perform daily.Within a month you can evaluate its effectiveness.
A month later, when you were able to achieve the performance of 30 compression - “jumps”, the genitals must be delayed for a couple of seconds during compression, and only then lower it.Those who still can’t do 30 “jumps” have not yet done this, but simply “jump” without excessive fanaticism.
Having passed this stage of training, those who easily perform 40-50 compression can complicate the process by putting a small towel on the penis when performing exercises.
Rotation of the pelvis
This exercise is very effective.You need to move the pelvis in a circle.In the Jedi Yoga he is called "victorious dance."The pelvis needs to rotate different sides.Thanks to this, the inguinal region is better supplied with blood.
For those who do not know - the movements during proximity should be diverse, and in order to achieve perfection you need to learn to rotate the basin.
Walking on the buttocks
This exercise is also taken from the Jedi Yoga.He is often advised by urologists.To perform you need to sit on the floor, stretching your legs.For convenience, stretch your hands in front of you or bend at your elbows.Thus, you need to move forward at a distance of 2 meters.Then go back to the starting point.Moving the buttocks advance forward.Try to make each step as large as possible.At first, this seems completely impossible, but over time it turns out better.This exercise is effective for improving potency in men.This is a proven method.
Raising the legs for yourself lying on your back
This exercise must be performed on the back.The head should be located at a certain distance from the wall.The legs must be slowly raised up, and then lower it without sharp movements to the head.This must be done as if you want to get a wall with socks.This exercise is a little like a “birch”, but differs in a tilt of the legs to the head.The inclined position must be held for at least 13 seconds.If pain occurs, you need to carefully return to the starting position, relax, take your breath and repeat it again.It is necessary to perform 6 repetitions.If you can’t do it at once so many times - do not force yourself.Over time, everything will work out.
Boat
Starting position for this exercise: lying on the stomach.Having accepted it, you need to raise the legs and arms up at the same time.You need to stretch the limbs in opposite directions.The buttocks when performing the exercise should be as tense as possible.After 4-5 seconds, you need to return to its original position.From the side, such a pose resembles a boat that sways on the waves.It is not necessary to close your hands, the main thing is to stretch them up and forward.Performing this exercise will help extend the time of sexual intercourse.
Raising and lowering the pelvis in a lying position
You need to lie on your back.Place your hands along the body and lean them on the floor.Bend your knees and also rest on the floor.From this position you need to raise the pelvis up, as high as possible.To linger in this position for a few seconds and return to the original.It is necessary to perform 6-7 repetitions.
Concentration technique
For this, the exercises must be completely undressed.It is aimed at developing concentration of attention and the ability to correctly direct its energy.It has 5 levels.All of them have only one criterion - to cause an erection.At the first level, you need to present intimate paintings and stroking yourself in the groin to achieve an erection.At the second level, the same thing is done, only without intimate fantasies.At the third level, you can strok yourself, only the back of the palm.At the fourth level, you cannot touch the groin.You can stroke hips and a torso.Concentrating on the genitals to try to direct the flow of blood to them and achieve a state of erection.At the fifth level, an erection is achieved without any additional movements and fantasies-an effort of its own will.You can start immediately from 3-4 levels and slowly, but correctly reach 5. We must not forget that the transition from 4 to 5 can take quite a lot of time.From half a year and longer.
Raising the knees to the level of the shoulders standing
The essence of the exercise is in the same way the knees to the shoulders in the standing position.The right knee must be lifted to the right shoulder, and the left to the left.
Some do this a little bouncing, and someone is more convenient to do it standing still.The back must be kept straight.The knee must be raised to the maximum height.During the day, you can perform 3-4 approaches with 10 repetitions for each leg.
Bicycle lying on the back
Starting position: lying on the back.The legs are bent at the knees and hips and perform movements that simulate the rotation of the pedals on the bicycle.Hands can be placed along the body or resting them on the waist.The rhythm of the exercise should be convenient.It must be performed for 5-10 minutes.
Bouncing from cross-phyt
It is necessary to stand, spreading your feet shoulder width apart.While sitting in this position, so that the knees touch the chest, and lean on the floor with your palms.Now, when performing a jump, you need to take your legs back in order to get a position, as when performing push -ups.With the help of a jump, return to the position when the knees take out the chest and jump out of it as high as possible.It is necessary to perform 10 jumps, and in the day 3 of the approach.
Birch
This exercise is familiar to everyone since childhood.You need to lie on your back and raise your legs perpendicular to the floor, so that the head and shoulder blades serve as a support.To linger in this position is 15-20 seconds and carefully return to the original.Advanced can complicate the task by spreading their legs to the sides or making rotational movements with them.
Running or walking in place
A wonderful exercise aimed at restoring erectile function.It is perfect with the heating of the muscles.It is performed standing.With your hands you can rest against the wall.Relax the buttocks.Socks do not tear off the floor surface.We alternately tear off the heels from the floor, imitating walking or running.The buttocks and hips should be relaxed and make movements by inertia.Gradually, the speed of movement must be increased.It is necessary to perform two approaches to one minute.
Closed ring
It is required to lie on the stomach.Bend your legs in your knees and reach the ankles with your hands.Grab their body and linger in this state for 30 seconds to grab them.Then carefully return to the starting position, relax and repeat 4-5 times.
Frog
Starting position: emphasizing the hands.They need to be straightened or bend a little.Paste your palms on the floor.Stretch your legs back.Then pull the knee of one of the legs to the chest and return back, do the same with the second foot.You need to perform three approaches with 10 exercises for each leg.Such training helps to improve blood circulation in the pelvis and inguinal muscles.
Scissors
Lie on your back.Place your hands along the body or click into the lock behind your head.Raise your legs above the floor and stretch forward.Without bending your knees, cross them in the air with maximum amplitude.The movement resembles scissors.Hence the name.3-4 approaches of 20 repetitions.
Perform squats
It is advisable to perform squats in the morning, immediately after awakening.The back should be absolutely flat.The legs are a little wider than the shoulders, the socks are divorced to the sides.It is advisable not to tear off the feet from the floor.You need to squat as low as possible.It is necessary to perform fifteen to twenty squats.
Butterfly
Take the position of sitting.Bend your legs at the knees and spread them to the sides, turning their feet towards each other.Keep your back straight.Put your feet to the groin and hold them with your hands.Look right forward.Yogis can easily take this position.Now press your knees with your elbows to get the floor.Lying in this position for a few seconds, then relax.
Rotation of the legs lying on the back
Lie on your stomach and alternately make circular movements in the inside of each foot and outward.Turnovers should have a maximum amplitude.Perform without rushing, three approaches of twenty repetitions.
Important!In those days when you are engaged in performing exercises to increase potency, try to drink as much pure water as possible.You do not need to drink water during class.Also, do not drink immediately after the completion of the training.Thirst can be removed after half an hour.This will help to avoid excessive heart load.
Cardio
These exercises help improve heart function, which leads to the normalization of blood flow to the genitals.
It is very useful to run for short and long distances.You need to run thirty to forty minutes every two or three days.
Swimming exercises help perfectly in the development of the cardiovascular system.
Perform exercises for the press.Spelling and struggle classes are well reflected in the male body.
Chinese physical exercises
Qigun is a universal gymnastics that contributes to the neutralization of the disease, regardless of the cause of its occurrence.
A similar effect is due to the fact that, when performing Chinese gymnastics, the stagnant process in the pelvis is completely eliminated.Blood saturation occurs after the first lessons.It begins to actively fill the organs of the reproductive system.
An ancient healing technique surpasses even the most expensive medicines in its effectiveness.This is due to the fact that the tablets increase the pressure, forcing the blood to fill the sexual system, and the exercises restore natural blood circulation.
The first exercise of qigong
Important!Exercises must be performed on the floor.You can use a yoga rug.
- Lying on your back, lower your hands along the body, cross your legs.The right leg should be on the left.
- Inhale deeply.
- It is necessary to raise the back and pelvis, so that the weight of the body is distributed between the back of the head and the heel of the left leg.
- For a few seconds, linger in this position.
- Slowly sink on the exhale.
- Change the position of the legs.Now the left leg should be on the right.
- Perform the exercise based on the right heel.
- It needs to be performed 10 times.
The second exercise of qigong
- Starting position, as in the first exercise.
- The left leg needs to be bent in the knee, put the foot on the floor.
- When making a smooth breath and relying on the shoulder belt, your arms and left leg raise the straight right leg.
- When the hips of both legs are located in parallel, linger in this position for a few seconds.
- When making a smooth exhalation, lower your right leg.
- After that, you need to straighten the left leg and bend the right.
- Repeat the exercise based on the right leg, raising a straight left.
- Repeat the exercise 10 times.
The third exercise of qigong
- Turn on the stomach.Place your hands along the body.The legs are straight.
- Praise your palms on the floor.They should be located on the line below your shoulder girdle.
- When making a smooth breath, raise the body, starting from the floor with your hands.The back should bend as bend as much as possible, and the pelvis remain on the floor.
- When reaching the maximum deflection, throw your head back and linger for a few seconds.
- When making a slow exhale smoothly lower the body.
- The exercise must be repeated 10 times.
Contraindications
If a man has a history of severe cardiovascular diseases, then the exercises must be performed with great caution.
It is strictly forbidden to perform exercises with:
- genital infections during exacerbations;
- ARI and SARS, accompanied by an increase in temperature or fever;
- oncological diseases.It is allowed to perform exercises, but with great caution men who have a history of severe cardiovascular diseases.The loads in this case need to be increased gradually.