12 cool exercises to improve power

There are a large number of ways to increase potency, the effectiveness of which varies. But why take extreme measures and immediately swallow "chemicals" if you can turn to effective folk remedies. Exercise is not only an opportunity to effectively improve potency, but also an opportunity to improve overall health. The main thing is to know which exercises can help.

Let's look at the best physical exercises to increase potency in men, which can be done at home.

Exercises with the PC muscle at home

This training consists of alternating tension and relaxation of the sexual muscles. PC muscle training not only develops strength, tone of the pelvic and reproductive muscles, but also tones the prostate. The proposed exercises are carried out regularly:

• Stimulate the release of male hormones into the blood;
• Eliminate premature ejaculation;
• Significantly enhances pleasurable sensations during orgasm;
• Improve the quality and motility of sperm, thereby increasing the chances of successful conception;
• Enrich the pelvic organs with oxygen;
• Develop immunity against urinary tract infections;
• Protect against impotence and other abnormalities of the genitourinary system;
• They constitute an excellent prevention of prostate and pelvic cancer.

To train and strengthen most PC muscles, you should start with the simplest exercises, gradually increasing the load. So, for the first two or three days, simply hold the stream of urine for a few seconds during each urination by contracting the corresponding muscles. In this case, it is advisable not to strain the muscles of the thighs, buttocks and abdomen, even if it is difficult at first. Muscle contraction and tension occurs three to four times during each toilet trip. Then you can move on to a full exercise.

• Warm up while lying, standing or sitting. Squeeze and unclench your PC muscle for a count of 1 to 60. Each action takes 1 second. This means that a series of 60 muscle contractions will take exactly one minute. Then rest for 20 seconds. Three sets of 60 handles. Rest between sets for 20 seconds.
• Turn signal. To be performed lying, standing or sitting. Inhale through your nose, exhale sharply through your mouth, holding your breath and contract your PC muscle as well as your facial muscles. Stay in this state for ten seconds, then relax for ten seconds, inhale and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest one minute between sets.
• The lifting exercise can be performed lying, standing, sitting. You should count from 1 to 8. On a PC muscle, you should squeeze lightly and hold in this position for five seconds, counting to "two" - squeeze a little harder and hold for another five seconds, counting from"three" even louder and hold also. Count "eight. "The PC muscle should be compressed as much as possible. Holding it in this state for 10 seconds, start lowering the elevator, seven - slightly loosen the muscle and hold for five seconds, six - a little more to relieve tension in the muscle and hold for five seconds, and so oncontinued until "a" when the muscle is completely relaxed. Breathe calmly, without waiting. Two sets of five repetitions. Rest between sets for a minute or two.
• The staircase is done standing, lying down or sitting. The technique is the same as in the "lifting" exercise, but it is not necessary to linger on the floor for five seconds, just as it is not necessary to hold the muscle in a state of maximum tensionfor 10 seconds. Breathe calmly, without delay. Repeat the exercise ten times in a row without rest.

Kegel Exercises to Increase Power and Improve Prostate Health

In addition to physical activity, which should take at least 30 minutes a day, it is worth finding time for intimate Kegel exercises, which will allow you to prolong sexual intercourse and control ejaculation. The Kegel muscles are located around the pubic bone and prostate. You may feel them when you try to stop the flow of urine while urinating.

These are the muscles that are responsible for the movement of the penis during an erection. The easiest way to train your Kegel muscles is to deliberately contract and relax them. The first effects of regular daily exercise should appear within three weeks.

Prostatitis is one of the most common causes of erectile dysfunction and even sexual impotence. Therefore, it is very important to treat it with medication and physical therapy. Kegel exercises are best suited for this and should be performed as follows:

• Alternation of tension and relaxation of the pelvic muscles, for this you need to somehow pull the buttocks into the pelvis (perform the exercise several times, gradually increasing the load);
• Forcefully stop the urination process up to 6 times (the penis should be as tense and relaxed as possible);
• Tension of the pelvic muscles and delay in this state for several seconds, followed by relaxation (the duration of the delays should be gradually increased).

All these series of exercises can be performed, according to your own preferences, in a lying, sitting or standing position.

Spin the hoop

Spinning with a hoop is one of the most common exercises we know at school. Despite the fact that at school we have performed the exercise with a hoop more than once, many do not even know how to perform the exercise correctly. For hoop rotations to help improve power, you must perform the exercise correctly. But the power exercise itself is no different from the classic version.

• Choose a hoop that reaches your chest or waist when standing sideways.
• Enter the hoop.
• Move your hands to the edges of the hoop.
• Spin the hoop. If you are right-handed, rotate the hoop firmly counterclockwise. If you are left-handed, rotate it clockwise.
• Continue to spin the hoop. Continue to move your waist in a circular motion, releasing it, and aim for the hoop to wrap around your waist.

Moving your butt across the floor from a seated position

Many people think that it is impossible to perform this exercise, but if you correctly follow all the steps according to the instructions, it will not only be done easily, but will also be effective.

• Sit down on the floor. At the back point, extend your legs forward.
• Your arms can be extended or bent at the elbows, whichever is most convenient.
• And in this position, we try to move our buttocks at least 2 meters forward and the same amount backwards.
• Alternately rearrange your buttocks, move forward and backward. Each time, try to walk as far as possible.
• At first glance it seems impossible, but it improves men's health very well. This is such an old and proven method.

Leg raise, birch

Everyone knows the "birch" exercise. Many people think that it is enough to raise your legs while lying down, but the exercise requires preparation. Birch will not only help eliminate potency problems, but also have a positive effect on the condition of the spine. If you suffer from back pain, exercise will have an additional positive effect. The main thing is to perform the exercise correctly, observing all the rules and requirements.

The essence of birch is as follows:

• Lie on your back and raise your legs vertically, support your waist with your hands, leaning on your elbows and shoulders.
• Keep your legs straight for 15 to 20 seconds and lower them. Repeat the procedure for 3 minutes.
• The neck should be relaxed.
• For advanced people, you can complicate the task by taking the correct position and starting to spread your legs to the sides and rotate them.

Lotus position to increase power in men

Padmasana, or lotus pose, is a seated pose for meditation and relaxation in yoga. Padma means "lotus" and refers to this auspicious symbol in many yoga teachings.

In Padmasana, you cross your legs and place your feet on the folds of your thighs, resembling the folded petals of a lotus flower. Although the concept of Padmasana seems simple, the pose is considered advanced. Performing Padmasana doesn't make you a better yogi or a more spiritual person, but it does provide some benefits to those who can find comfort in this pose.

The anatomy of your hip or knee may prevent you from finding Padmasana. However, proper warm-up exercises can sometimes prepare the body by stretching the ankles, knees, hips and sacrum. You can prepare your body for Padmasana by practicing the following asanas:

• Virasana (hero pose). Sit on your knees, sitting on your heels with a straight spine. Place your feet on the outside of your thighs, toes pointed back and ankles parallel to your shins, until the seat rests on the mat. Press your sit bones onto the mat, keeping your heels in contact with your thighs. If your sit bones are off the ground, you can use a towel or block for support.
• Your knees may spread slightly. Progress further into the pose by tucking your chin to your chest to stretch the back of your spine, or by lying on your back to stretch the front of your body and your psoas. To lie on your back, reach for your right heel with your right hand, then with your left hand for your left heel.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms overhead, reaching opposite elbows. Hold the pose for 5 to 10 breaths, working up to 20 breaths. Slowly come out of this pose.
• Sit in Dandasana (stick pose). Bend your right knee and place your shin in a support with your right foot in the crook of your left elbow and your right knee in the crook of your right elbow. Wrap your hands under your shins and hold this pose to stretch your hip, ankle, and sacrum.
• Try to avoid rounding your shoulders and back. Repeat on the other side. Then start again on the right side, bringing your ankle up to the crease of your left thigh. Let the sole of your right foot face the sky. The hip should open and the knee should relax under the hip. Once this is done, repeat the exercise with the opposite leg.

Exercise scissors, bicycle

Everyone has known the "bicycle" exercise since childhood, which is done lying on the ground. But if you cycle incorrectly, you will not be able to achieve the desired effect. First, you should always keep your back straight. Legs should be straight. Each exercise should be performed using several approaches.

1. Lie on your back, hands behind your head, knees bent. Take twelve quick breaths and exhale through your stomach. Then move your pelvis from left to right, as if rubbing your tailbone.
2. Stand on the floor with your knees raised.
3. Standing with your knees bent, tense and relax your buttocks with maximum effort.
4. Additionally, with legs bent, lift your heels off the floor one by one. In this case, the socks must remain motionless. Perform the exercise at maximum speed.
5. Lie on your back, place your feet on the floor, bend your knees. Raise and lower your pelvis.
6. Lying on your back, tense and relax the muscles between the scrotum and buttocks, which is called "muscle power. "Do it with maximum effort. The exercise is similar to holding urination.

Plank with knee flexion

The plank is a stimulating exercise that trains all muscle groups. But you can achieve the desired effect of increasing power if you add a few elements to the classic exercise.

• Take a position after connecting - stop lying on your hands. With your arms extended or slightly bent at the elbows, place your palms on the floor. Legs stretched back.
• Now we start to pull the knee of one leg towards the stomach, bring it back, and then the knee of the other leg.
• Do 3 of these approaches with pauses 10 times. This is considered 2 knee pulls on each leg.
• Little by little you can increase the pace.

A good practice to accelerate the blood in the muscles of the groin and pelvis.

This tightening of the legs and knees does not only come from a series of physical exercises for potency and erection. This is still done during cross-fitness and martial arts warm-ups.

Running in place with high knees

Running is an effective exercise. But there is not always a real opportunity to go running regularly. Sometimes a busy schedule makes it difficult to exercise regularly, and sometimes weather conditions just don't allow you to leave the house. Of course, you can go to the gym or buy a treadmill. But on the other hand, why spend money if you can do everything yourself. Plus, you can run in place in any conditions at home, or even in the office.

• Stand with your back straight and your arms down.
• Actively march in place, raising your knees high and reaching to your chest.

Start with thirty lifts on each leg, then work your way up to fifty.

Press your knees against your body while standing

Pressing your knees toward your body is an exercise that will help increase your flexibility level and affect the condition of the muscles in the desired area.

• The fact is that we raise our knees to shoulder level alternating with different legs while standing.
• Raise your right knee toward your right shoulder, your left knee toward your left shoulder.
• Some find it convenient to do all this while jumping, moving forward a little, while others find it convenient to stand still and jump.
• Keep your back straight. The main thing is to raise your knee as high as possible.
• You can do 3 to 4 sets of 10 lifts on both legs in turn, with breaks.

Physical exercise "boat" to improve power

1. While sitting, bend your knees, spread them in different directions and turn your feet towards each other.
2. When connecting the supports, move them as close to the groin as possible. The palms hold the feet.
3. The back should be straight, not narrowed, turned forward and not down. It is not difficult for yogis to occupy such a position.
4. Now we try to lower our elbows towards our feet so that our knees touch the floor.
5. Hold the pressure for a few seconds while keeping your knees on the floor, then relax.
6. This oriental practice can be attributed to Chinese physical power exercises, also still practiced by Tibetan monks.
7. Choose a norm where there is average tension and no pain, gradually increase the load. Without fanaticism. All this will stretch the groin muscles and improve blood circulation in the pelvis.

Can cardio exercise be beneficial?

Cardio exercises can be helpful because they increase endurance, which can indirectly affect power quality.

In any training complex, the number of repetitions of one approach starts from 10 and gradually increases up to 25. It is recommended to combine strength training, gymnastics, cardio training and not forget about the benefits of morning exercises. This is a good opportunity to eliminate prostate congestion, normalize the concentration of the hormone testosterone and ensure full-fledged sexual relations. If such a health problem arises, it is advisable to start power exercises at home yesterday; delay leads to serious complications for men's health.

In what situations can exercise help?

The listed exercises to increase potency in men will naturally solve the difficulties. Firstly, the whole body is healed, and secondly, the muscles are trained, blood circulation improves, including in the corpora cavernosa. Improving blood supply to the pelvic region and genitals is the basis of any therapy.

In situations of complete helplessness, these exercises will not bring any effect.

Perform all exercises regularly, preferably daily, so as not to reduce the effect achieved.

During the very first training sessions, the number of repetitions of each movement should be minimal to avoid overstraining untrained muscles and to avoid the formation of muscle microfibers. As skills develop, the number of repetitions should be increased, bringing the time required to complete each exercise to 3 to 5 minutes.

Men with chronic illnesses should consult a doctor before starting to exercise. Great caution must be taken after operations, particularly in the abdominal cavity.

How else can you normalize blood flow to the pelvis?

Power is a state in which blood flows to the pelvis and the necessary vessels are filled with oxygen. From a medical point of view, everything is simple, but the question remains how to achieve such an effect. There are a number of universal rules that will help achieve the desired result and, accordingly, increase potency. Rules to follow to increase power:

1. Choose a scale, no elevator, even up to the 5th or 6th floor. If you regularly walk up stairs, your legs and pelvis will be trained. The muscles will be stretched and warmed and blood will flow normally to the pelvic region.
2. To work on foot. Doctors say you need to take at least 10, 000 steps a day, and it's true. But there is not always enough time to devote to walks. You can combine business with pleasure, that is, abandon personal or public transport and walk to work. Plus, it will help you save money.
3. Exercising in the morning should become a habit. Dedicate 10 minutes to daily exercise to stay alert and active all day.

Eating habits of our time are detrimental to male sexual activity - fast food, rich in fats and simple carbohydrates, but poor in vitamins and minerals. It is estimated that up to 57% of cases of erectile dysfunction in men over 50 are caused by atherosclerotic changes in the reproductive organs caused by a diet high in animal fats.

A diet for potency should include healthy fats, foods rich in zinc, selenium, vitamin E and vitamin B6. To improve erection at home, your daily diet should consist of healthy foods that increase libido.

You can include physical exercises to increase power and tone your body in your daily exercises or perform them separately. In such cases, yoga is also called upon to provide significant assistance in bringing "life" back to the intimate power; it is an effective and efficient step forward.