The most effective exercises for power

There are few men who would not worry about preserving their virility for many years. The sexual instinct is one of the most powerful instincts that increases self-esteem. However, it is very vulnerable.

Exercises to increase power should be considered as a way to prevent and correct minor temporary psychogenic disorders. Erectile dysfunction in men can be caused by:

• poor nutrition;
• unfavorable environment;
• chronic stress;
• sedentary lifestyle, smoking;
• drinking alcohol and even seemingly harmless beer.

Regardless of age, sexual failure can happen to any man.

The causes of erectile dysfunction are hormonal disorders, infections of the genital tract leading to prostatitis, in men over fifty - prostatic adenoma, leading to prostatectomy, in the elderly - vascular problems, atherosclerosis. Serious causes require serious treatment.

What are the benefits of exercise

After the first episodes of erectile dysfunction, men run to the pharmacy to purchase a remedy that will radically eliminate the problem. It's easier to take a pill than to train systematically. The effect of the tablet or spray occurs immediately.

The disadvantage is that all drugs have many contraindications and side effects that negatively affect health. This is also a blow to the budget: they are all expensive.

Among men who care about maintaining potency at a good level, there are supporters of taking natural vitamin and mineral complexes. This is really great, but there are pitfalls here too:

• You should purchase food supplements only from well-known manufacturers in special departments of stores or pharmacies;
• You cannot order nutritional supplements over the Internet or by telephone, no matter how super-duper it may be advertised. When you buy dried donkey penis powder, prepared in unsanitary conditions and not at all for a symbolic price, you risk ending up in the place of this animal deprived of its genitals.

Through this negative prism, observe the benefits of a series of physical exercises to maintain and increase male sexual activity:

• the costs are minimal, given that you can train both in the gym and at home;
• systematic performance of men's exercises will lead to better erection and strengthening of the body as a whole;
• physical activity compensates for the consequences of sedentary work;
• There are no age limits, you can always choose physical complexes for both young men and older men.

Effect on power

Improve blood circulation in the pelvis

• After receiving the impulse from the rampant libido, the corpora cavernosa of the penis fills with blood.
• The ischiocavernous muscles contract, blocking the flow of blood from the veins.

This state is an erection. Exercises increase blood flow and microcirculation in the pelvic area, thanks to this, normal filling of the corpora cavernosa, lengthening and thickening of the penis is achieved.

Why might blood flow decrease under normal conditions? There are many reasons and the most common are:

• alcohol and smoking and, consequently, vasospasm;
• sedentary work;
• passion for fast foods that negatively affect the vascular wall;
• there are picnics in nature: beer, vodka, pork kebab;
• cars - remember: "Our people don't take a taxi to go to the bakery! "Now they travel everywhere and always.

No one calls for the complete abandonment of the benefits of civilization and the other little joys of life. Exercise will help minimize damage by normalizing blood circulation.

Strengthening of the pubococcygeus muscle

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of love and a bright orgasm. This muscle connects the lower end of the coccyx and the internal region of the pubic symphysis.

It plays an important role during orgasm by providing rhythmic contractions.

A well-trained pubococcygeus muscle:

• eliminates pelvic congestion, which means it prevents congestive prostatitis;
• improves testicular function and hormone levels;
• will increase power;
• improve the quality of orgasm;
• will prevent premature ejaculation.

How to correctly perform the complex

The good thing about muscle training exercises is that some of them can be performed anytime, anywhere: at work, at home, in transport.

The main complex includes only 2 exercises

First name	How to do it
Stop the flow	During the act of urination, it is necessary to stop it 2-3 times, tensing the pubococcygeus muscle. This can be done every time you go to the bathroom.
Muscle tension	Up to 3 sets of 10 compressions are performed.

Additional complex

It is aimed at increasing potency in men

1. Hold tension, turn it into relaxation. It is important that the duration of these two actions is the same: 3 seconds of tension, 3 seconds of relaxation.
2. Speed-related stresses. Rapid alternation of contractions and relaxations up to 20 times. 3 approaches.
3. Weightlifting. Hang the towel over the erect penis and try to lift it with a bouncing motion. The load can be increased by wetting the towel.

Implementation recommendations:

• the strength of the tension is more important than the amount of tension;
• the muscle contracts separately from other muscle groups;
• connection of the respiratory rhythm with the work of the muscle - tension (inhalation), relaxation (exhalation) or vice versa;
• training mode;
• regularity - at least 2 times a day.

The condition for the remaining techniques is the choice of adequate physical activity: after exercise you should feel tone, buzz, and not weakness and fatigue. In the next lesson it is recommended to increase the load no more than 10% compared to the previous one.

The best exercises to restore and increase power

There are both individual exercises for improving power, and special complexes, which are assigned to gym instructors to teach. The technique can be studied step by step in video lessons.

Let's start with individual exercises that can increase potency at home in men.

Above your feet

1. Actively walk in place with knees raised high.
2. You can also help yourself with your hands, pressing your knees onto your stomach.
3. The load gradually increases from 30 to 50 knee raises.

Voltage

Effectively increases libido.

1. Stand straight, arms along your body, body relaxed, look forward.
2. Inhale from the bottom of your belly, hold your breath and, as you inhale, contract the muscles of the anus for 3-4 seconds, then relax as much as possible, accompanying the exhalation.
3. After breathing has been restored, repeat 5-6 times.

Hold the ball

1. Tensing the muscles of the lower extremities, you need to hold a medium-sized ball between your knees.
2. Perform while lying on your back, legs bent at the knees and hip joints.

Pelvic rotation

1. The circular movements of the pelvis in Jedi yoga are called the "winner's dance".
2. Rotating the pelvis in different planes causes an increase in power and can contribute to a variety of friction during sexual intercourse, which will surely surprise and delight your woman.

Walking on the buttocks

This exercise for potency simultaneously refers to both Jedi yoga and traditional methods of treatment.

1. Sit on the floor, legs extended forward, hands too, you can put them on the belt.
2. Walk forward by contracting the muscles of the buttocks and legs, walk 2 meters, go back the same way.

Bicycle

Erectile function can be improved, thanks to increased blood flow in the pelvic area, with the well-known Bicycle exercise.

1. You choose the pace.
2. Pay attention to your breathing as you rotate your legs.
3. Cycling strengthens the abdominal muscles and is an effective treatment method for impaired peristalsis and a tendency to constipation.

Frog

1. Emphasize the position on straight or slightly bent arms.
2. Alternatively, pull your knees towards your stomach.
3. 10 times in 3 approaches accelerates blood in the groin area, pelvis and lower extremities. The breaststroke is included in martial arts warm-up exercises.

Scissors

1. Lie on your back, with your arms along your body or behind your head.
2. Raise your legs straight, spread them as wide as possible and cross them.
3. The leg movements imitate the work of scissors. Exercise strengthens your abs, removes excess fat from your abdomen, and restores hormone levels.

Squats

It has long been known that the most attractive place for women in a man's figure is the buttocks. An elastic and swollen butt is a good sign that its owner's erectile function will be at its maximum.

Including squats in your morning exercise routine will have a positive effect on a man's power. Chinese scientists believe that if you regularly squat, gradually increase the number of squats, combine them with massage of active points and abdominal breathing, you can get rid of 100 diseases and live up to 100 years. The effectiveness is explained by the restoration of the flow of vital energy qi.

A correct squat is performed like this.

• Feet shoulder width apart, toes slightly to the side.
• As you exhale, we squat until the fifth point is lowered as much as possible 15-20 times.

Holding the stone

1. The stone is imaginary and you need to hold it by contracting your gluteal muscles in a standing position with your knees bent.
2. This is useful for increasing potency and strengthening the muscles of the anus. At the same time, a light massage of the prostate takes place.

Four-legged exercises

You can relieve accumulated fatigue and tension in this way:

1. From the "all fours" position, resting your knees and palms on the mat, feet extended back, as you exhale, slowly lower your buttocks back and down, sitting on your feet.
2. Extend your arms forward, stretching your torso behind them.

Butterfly

Only physically trained men can immediately reach the maximum range of leg extension at the hip joints.

1. Sitting on the floor, spread your legs bent at the hip and knee joints, bending forward as you exhale.
2. You can hold your feet with your hands.

Yoga

The ancient Indian teaching, which combines the adoption of special poses - asanas with relaxation of the spirit, has long been of great interest to those who strive to maintain health. After taking a few lessons with the guru, you can continue the practice at home. They have a positive effect on the blood flow of the small pelvis, open the chakras, the energy of which prevents the development of impotence.

1. The most common asanas for power performed at home are the lotus and birch poses.
2. The first is performed while sitting on the floor, with a straight back and crossed feet pressed against the thighs.
3. Hands on knees.
4. When performing the second, you need to stand on your shoulder blades, keeping your legs raised and straight.
5. Mentally focus on the 1st and 2nd chakra area.

Qigong

China also helped solve the problem by developing the qigong system for strength. Originating in Tibetan monasteries, qigong quickly gained popularity.

The observations established the fact that the loss of male strength shortened the years of a man's life, and that children born to fathers who practiced this gymnastics were healthier and stronger. Therefore, future fathers were advised to exercise intensively before conception.

Exercise "Deer"

Performed in the "knight's position". Feet shoulder width apart, bent. Arms at chest level, slightly bent.

• Tighten the tense muscles of the pelvic floor, inhale through the nose (inhale - 15 s, tongue touches the roof of the mouth);
• grasp the thumb firmly with the fingers;
• strain your muscles and do not breathe for 10 s;
• relax, exhale through your mouth (exhale for 5 seconds, tongue towards your lower teeth).

Qigong helps to remove blockages and restore the flow of vital energy qi along the energy meridians in the human body by performing special exercises. The result will be an increase in potency, an increase in libido, better sperm quality, prevention of congestive prostatitis and prostatic adenoma.

Complexes to improve erection and potency

The scattered exercises can be combined as you like, creating your own training system. An alternative is the author's complexes to improve men's health.

Exercises for prostatitis by Dr. Popov

The technique is specific and more similar to the treatment methods of traditional medicine.

1. One of the exercises suggests sitting not on a chair, but on a freshly cut deciduous tree stump and repeatedly getting up from it.
2. Another is to place a warm, freshly laid chicken egg under the perineal area. Too unconventional, but maybe there's some truth to it.

Complex to improve Norbekov's power

Dr. Norbekov is known for the fact that the technique he developed treats more than one specific disease. The balance between external destructive influences and the body's defenses is restored. His lessons mobilize the body for self-healing and self-regulation.

The complex combines physical exercises, meditation, acupressure and other massage and breathing exercises. The technique is patented and used in Russia, Germany, Israel and the United States. You can learn the technique at the Norbekov Centers or independently using books and video lessons.

Aleksin complex

Yuri Aleksin, using his own example, demonstrated the effectiveness of the described physical exercises for strengthening and increasing power. His complex includes exercises such as:

• above the leg;
• voltage;
• run in place without lifting your toes;
• pelvic lift;
• tension of the pubococcygeus muscle;
• hold the stone;
• walk on the buttocks.

Arnold Kegel gymnastics

Kegel exercises have been used around the world for almost 100 years. Strengthening the pelvic floor muscles helps:

• restore masculinity;
• avoid premature ejaculation;
• get rid of urinary incontinence.

These exercises are especially effective for good potency in men with diabetes, obesity and operated prostate. The complex includes work with the love muscle, tension of the anus, gluteal and pelvic muscles. There are Kegel exercises for women who suffer from urinary incontinence.

Doctor Bubnovsky's technique

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. There are 4 exercises as a whole:

• raise your legs while lying on your stomach;
• lift the pelvis;
• rotation of the pelvis;
• push-ups from the wall.

Morning exercises

In any usual complex of morning exercises, you can safely include something that benefits male strength. The main thing is to receive a charge of liveliness, good mood and tone from the work done. Without overloading your body, you can add dumbbell weights to your morning exercises.

1. It is very useful for strength to start the day with the hula hoop;
2. If you are embarrassed to use a "women's" device, take an expander: one end of the expander in your hand, hook the second to your foot, pull - hand up, leg down; while sitting, hold a butterfly expander between your knees. Bring your knees in and out.

Training takes place twice a day. If the evening complex is performed in the gym, include a barbell. A good figure with excellent power is a beneficial advantage.

Contraindications

For many men, due to age or illness, physical activity is contraindicated. There is no need to overload your body, try cardio training.

Conclusions and reviews

Without waiting for signs of weakening of power, choose several exercises or a complex that you like. Systematic exercises will bring benefits and give the joy of quality sex to the woman you love.

Numerous reviews talk about the benefits of the lessons. The topic is sensitive, not for the general view, but men share their problems and successes on the forums: