Exercises to increase potency - which ones are most effective for men?

3 June 2021

When dealing with erectile dysfunction, it is better to use an integrated approach, not just using drugs and drugs. In addition, men definitely need to normalize their diet and increase physical activity. Exercises specially designed to increase potency help to strengthen muscles, activate blood circulation and improve mood.

How important is the activity for "male strength"?

One of the most common causes of decreased male strength is a sedentary lifestyle and low physical activity. In addition, modern attractiveness criteria include uniform posture, muscle definition and fit.

Exercising regularly helps:

Provides total oxygen saturation of body tissues and cells;
Improves general blood flow and microcirculation in 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 need to know that your exercise level should be moderate. Excessively prolonged exercise can negatively affect the body's systems. Often, bodybuilding athletes suffer from sexual dysfunction due to excessive diligence or the use of pharmacology. Supplements of this type cause significant damage to the body, reducing masculine strength and causing skin ailments.

The most effective exercises to improve potency. Top 20

To improve sexual performance, specialists in the field of physical therapy exercises have developed specially complexes that include exercises for male potency, solving several problems. Some of them are designed to increase testosterone, others have tonic functions, and still others prevent stagnation from forming. In addition, physical activity is important for the prevention of inflammatory prostate diseases, whose work largely determines the level of male strength.

Exercise that affects circulation

Normal blood circulation in the small pelvis is the key to a stable erection. If the arterial lumens do not expand enough and the venous lumens narrow, fluid circulation is impaired.

It gets stagnant in the organs, contributes to the development of prostatitis and sexual dysfunction. Home Power Exercises for Men help restore blood flow without additional visits to the gym. Just perform a specialized complex instead of normal loading.

"Birch"

An exercise familiar to many from childhood. It is done simply:

From an inclined position, raise your legs so that they are at a 90-degree angle to your body;
Placing your hands under your buttocks, pull your pelvis and lower back off the surface of the floor;
As a result, it is only necessary that the head and upper back rest on a horizontal surface;
Measure at the indicated position for 2, 5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first ones recommended for improving erectile function. A small complex helps you feel the muscle and learn how to control it. Includes:

Stopping the jet. Manipulations are performed during the act of urination. The jet must be stopped and restarted. Characteristics: during the first days, mild painful sensations may occur. If you can't stop the stream, it indicates muscle weakness. The ideal that it is important to strive for is to stop three times at a time;
Muscle tension. If the beginning of the complex helps to feel it, the second exercise teaches control. You need to start with 10 reps, the number of which should increase over time. It is necessary to stretch the muscle and maintain this state as long as possible. The exercise is performed at any time, the main thing is that the man is seated at the same time.

"eights"

These movements promote blood flow and effectively stretch your muscles. To complete it it is necessary:

Do 8 reps, describing the number "8" with your hips in the "backward" direction;
Draw the same number of eights advancing;
It is important to monitor the body during exercise - the upper body should remain as still as possible, only the buttocks and lower limbs should be involved.

Jump squat

An exercise that has a positive effect on blood circulation but places high stress on the heart, so movements should be performed with caution if heart disease is present. Mandatory:

With your feet shoulder-width apart, squat down;
Rest your palms on the floor or rug;
With a sudden movement, throw your legs back to obtain the initial flexion position;
Collect the lower limbs and jump, standing up.

It is recommended to perform this exercise 8 times during 4-5 approaches.

elevating the pelvis

A useful and not too difficult gymnastic element for male potency, which should be done 10 or more times. For execution:

Lie on the floor, stretch your arms, bend your legs;
Raise your pelvis as high as possible;
You must rest against a horizontal surface with your feet and back;
To increase the difficulty, you can place any weight on your stomach and hold it.

Testosterone producing loads

Testosterone is a hormone that allows men to be attracted to women and physically stimulated.

Strength exercises to increase potency can increase the production of sex hormones, as well as contribute to beautiful and relieved musculature. Most elements are performed at the gym under the supervision of an experienced instructor or partner.

deadlift

An exercise that consumes a lot of energy and affects many joints and muscles. For correct execution, the man must be flexible, so beginners are advised to first resort to a gym complex to increase flexibility and further strengthen the back.

Exercise technique:

The back must be straight and tense throughout the performance;
The collection looks straight, if it is lowered the spine will lose its uniformity;
The chest must be moved forward;
The first approach is performed with an empty bar so that the muscles remember the dynamics and mechanics of correct execution;
Legs should be shoulder-width apart;
The emphasis is on the heels;
When grabbing the bar, you should use your normal grip;
Barbell lifting is performed due to tension in the muscles of the lower extremities and the back;
Having brought the bar to the top point, it is important to maintain a straight back position without bending backwards;
You need to lower the load slowly, using your leg and pelvic muscles.

weighted squat

These squats are divided into 3 types:

Cup - requires the use of any weighting agent. It should be held in the hand and pressed against the chest. The main position is for the legs to be wider than the shoulders, the toes slightly turned outwards. Your back should be straight throughout the exercise. The squat should be straight, the knees toward the socks, the elbows at the lowest point between the knees;
The shoulder barbell squat is recommended for more experienced athletes. The bar should be placed on the trapeze behind the head. Hands are at shoulder height, palms facing forward. It is very important to keep your spine straight to minimize the likelihood of injury. Inhale must be decreasing, exhale - rising;
The front squat is the most difficult technique, but also the most effective. The bar should be held at the level of the collarbones, slightly higher. By placing the bar on the collarbone, the athlete prevents the bar from rolling. Throughout the entire range of motion, it is necessary to vigilantly monitor the body's vertical position.

bench press

The exercise is performed in a lying position. A special bank is used. The key to correct performance is a comfortable position, support falls over the feet, pelvis, shoulder blades and the back of the head. It is important that the head is fixed. You need to look up, it is not recommended to control the movement of the bar with your eyes.

The shoulder blades should be together and slightly bent. The knee angle is not more than 90 degrees. The feet are pressed to the ground with effort, the grip is more comfortable for a man. Removing the bar from the shelves, you should fix it for a few seconds, then start to slowly lower it to your chest. Having reached the ideal bottom point, press down.

Lifting the bar for the biceps

This exercise is very popular among men, but many instructors argue that the technique is often incorrect, respectively, 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 are elastic. Turn your palms away from you, elbows close to your torso, tone the press;
Forearm movements and biceps strength provide weight lifting;
Having brought the projectile to the upper maximum point, stop and count to 2;
Slowly lower the weight to the starting position
Breathe in as you go down, breathe out as you go up.

The greatest effect of the power element will occur under the following conditions:

Without swinging the bar, vomiting quickly;
Lifting the bar from the pelvis to the shoulders should be done along the path of a wide arc;
Upward motion is faster than downward motion;
All elements work perfectly;
The elbows should be kept slightly bent at the lowest point.

For the first few steps, you should limit yourself to 8 reps and 5 approaches (weight is selected individually).

army press

The most famous version of the military bench press is made like this:

Medium neck (20 kg) with pancake metal locks;
Grip principle - the location of the hands is wider than the shoulders;
Starting position - a level spine, spring-loaded knees, feet apart;
The bar must be compressed to the greatest tension in the hands, after which the load must be lowered;
It is important to ensure that the bar does not touch the rib cage, but at the same time lowers the bar below the chin.

Exercises for Normal Prostate Function

Prostate inflammation and other urological diseases negatively affect not only general well-being but also erectile function.

Therefore, it is important to perform powerful physical exercises, 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 full, not limited to one or two elements:

Hold the back of the chair and squat down as deeply as possible 5 times;

Perform the same movements, but returning to the "standing" position to stand on tiptoe;

Alternatively, place your legs in a lift, using your gluteal muscles during the movement.

knee brace

To do the exercise correctly, you should lie down on any horizontal surface. Next steps:

Stretch arms and legs;
Raise your right knee and pull it to your chest;
Count to twenty;
Return to original position;
Do the same with your left leg;
Requires 3 reps.

"Superman's Trick"

This element is executed from a front position. Necessary:

Extend your arms forward so that your entire body is aligned;
Tear arms and legs off the floor at the same time;
Dissolve them in different directions;
Freeze for 15 seconds;
Do the opening pose;
Repeat several times.

"Fly"

For this element of gymnastics, you should do a pose on all fours and rest your palms on the floor. Advance:

Tear left arm and right leg off the floor;
Contract your stomach as much as possible;
Pull upper limbs forward and lower limbs back;
Freeze for 15-20 seconds;
Go back to the beginning and relax;
Repeat changing arms and legs;
Run 8 to 10 times.

belly breath

Stomach breathing is very beneficial to keep the prostate working. Lying on your back, you need to inhale as deeply as possible and contract your abdominal muscles. In this position, freeze for 10-20 seconds and then relax.

Often, in the early stage, a man may "out of breath" after a few seconds, but later on the ability not to breathe for up to 1 minute develops.

Gymnastics to increase men's potency

It's worth noting several oriental 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 beneficial in restoring sexual function.

seated curves

The starting position is similar to the lotus position:

Bend your right leg and pull your second leg to the inside of your thigh so that your heel rests on it;
Lean along the left leg, hold the foot with the palms of your hands;
Hold the position for 3-4 minutes while massaging the foot;
Perform the mirror exercise;
4 approaches will be needed.

classic tracks

A special bending technique that effectively increases male strength. For a correct execution it is necessary:

Stand up straight and spread your feet 70 cm apart;
Extend your arms to the sides;
As you inhale, lean over so that the fingers of your left hand touch your right foot, while the second hand looks straight up;
Exhale to straighten up;
Perform the mirror exercise;
You must do 7-8 reps.

"Wagging the tail"

To make this element, you need to pose an embryo and then:

Stretch your arms at your sides, place your palms up;
Relax your head muscles, rest your forehead on the floor;
Start making movements with your buttocks so that there is an imaginary tail that needs to be wagged;
Continue until moderate fatigue occurs.

"Archery"

For correct execution, several manipulations are necessary:

Bring your right leg forward and bend it so that your knee is located just over your toes;
Put your left leg back, it should be straight and supported across the foot;
Raise your right hand and stretch it forward in one motion, as if a bow were held in a fist;
Pull the invisible bowstring with your left;
Contract chest muscles, lift chin slightly, freeze for 5 minutes;
Swap members and repeat.

"Snake"

The last exercise is related to ancient Japanese and Chinese spiritual practices. You need to lie down on your stomach and stretch. Then you need to do the following:

Press your palms into the floor, placing them just below your shoulder line;
Inhale and gently lift your body;
The back should bend, but the pelvic bones should be pressed against the surface;
Having reached the maximum point, you should throw your head back as far as possible and freeze;
Return to the starting position gently and slowly as you exhale;
You need to repeat the element at least 10 times.

In addition to performing specialized complexes to increase power, you should also take regular walking outdoors. Regular but not long morning runs, swimming in the pool, and yoga are considered helpful. The latter provides the synthesis of sex hormones, elongates 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 and balanced life.