Exercises to improve strength: the most effective

Reduced potency and erectile dysfunction often become "life partners" for men after 40 years. Many usespecial gymnastics to maintain male strength.

There are useful exercises for male strength that help maintain fitness and prevent congestion in sedentary parts of the body. Exercise improves blood supply to the genitals.

A few words about power

According to sexologists,"activity"is a term that only refers to male sexuality.

Simply put, the concept is a man's ability to have a normal sexual intercourse. It is important how tense the reproductive organ is, how quickly an erection occurs, how long sexual intercourse lasts.

Problems in the sexual sphere lead the representatives of the stronger sex to complexes, diseases, psychological barriers.

You can determine the owner of a normal libidoaccording to the following instructions:

• weight within normal range;
• harmoniously developed muscles.
• warm hands;
• Confidence in your strength.
• smoothness and purity of the skin.
• having a good sense of humor.
• hardness and vigor of gait.
• developed intellectual abilities;
• sensitive sense of smell;
• low voice.

Reasons for power reduction

There are many factors thatreduction of male potency:

• malnutrition;
• history of chronic diseases;
• neglecting the rules of a healthy lifestyle.
• the presence of bad habits;
• dysfunction of internal organs.

Strength exercises at home will help men avoid the unpleasant acquaintance with prostatitis and impotence.

The result of the joint work of doctors and trainers were complexes that help maintain physical and sexual shape for a long time. Exercise has a beneficial effect on both libido and overall body condition.

Exercises to improve strength

Sedentary people are encouraged to visit the gym or swimming pool. Sports activities can prevent stagnation in the genital area and improve men's health.

It is worth noting that physical fitness is good as a preventive measure, and existing problems cannot be eliminated by swimming and training alone.

However, to increase the power they are usedspecial exercises combined in a complex:

1. "bridge" exercise;
2. "butterfly" exercise;
3. "pendulum" exercise;
4. occupations;
5. push-ups on the knees;
6. pumping of the pubococcygeus muscle.

The physical exercises mentioned are useful for libido. If a person regularly and fully performs gymnastics, then it will be possible to do it without the use of drugs and remain in the "sexual system" for a long time.

Exercising for strength not only improves blood circulation to the genitals (and this helps make intercourse last longer).There are a number of additional benefits:

• stimulation of testosterone production in the body.
• elimination of stagnant processes.
• fight stress

Many sexologists face the task of returning the joy of a healthy sex life to a man. Strength exercises are combined in the following scheme:

1. Arch.Take a starting position - lie on your back and stretch your arms along the body. Lift the pelvis off the floor and lower gently, keeping the back pressed. The exercise is performed 10 times.
2. Holding. Take a starting position, legs apart in a standing position. Imagine that there is an object between the knees that needs to be held. Tighten your muscles as if you are trying to hold a ball or stone between your knees. Execution time is 5 seconds. Perform 10 approaches.
3. Pelvic rotation. Take a starting position - stand with your feet shoulder-width apart. Perform rotational movements of the pelvis in each direction 30-40 times.

Gymnastics for strengthening male strength should be performed at a calm pace, over time, the load should increase. It is optimal to start lessons with various approaches, increasing their number to 20.

The emotional background is also important: you should do gymnastics in a good mood, this helps to achieve the desired result. You can't forget to run and go to the gym.

Physical exercises to restore male strength will help those who are experiencing a decrease in their sexual activity. Regular walking is an easy and economical way to increase libido by improving blood circulation in the genital area.

Walking has a positive effect on the work of the testicles, but to achieve the result, you should make some efforts and walk 3 km daily at a fast pace.

The following exercises are also suitable for restoring strength:

• "front step". Move into the position for at least 5 minutes, gradually increasing the time. We must try to raise the knees up and pull them to the stomach. If you want, you can keep your hands behind your head. The forward step is a warm-up exercise to warm up the joints.
• Bypass.Take a starting position, bending your knees. Begin running in place, keeping your toes pressed into the floor while alternately lifting your heels. To perform the exercise correctly, you need to quickly bring your knees forward.
• "Butterfly":
  1. Take a starting position, i. e. lie on the floor and bring your legs to your buttocks.
  2. Then you need to put your hands on your knees and spread your legs and try to touch the floor with your knees. It is important that the lower back remains pressed to the floor.
  3. If difficulties arise during the exercise, then you are allowed to help with your hands.
  4. The exercise is performed on exhalation, smoothly, but with effort - the muscles must be stretched. It is also necessary to return to the starting position during exhalation, but in this case, the hands resist.

Occupations- this is a proven means of preventing congestion in the prostate and subsequent prostatitis. should be included in the complex to restore libido.

This exercise strengthens the gluteal muscles and supports the genitals.

15 squats is the number for beginners. Squat options can be borrowed from ballet (plié) or sumo, you can give preference to the classics, alternating between shallow and dynamic squats.

Power is closely related to squats, which activate the perineum muscles. It is necessary to observe the correct execution technique:

1. Feet should be shoulder width apart.
2. Take a deep breath and sit up slowly as you exhale.
3. Having lowered to the lowest point, put your hands between your legs parallel to the surface of the floor.
4. Lower your palms to the floor.
5. Stop and take 15-10 breaths.
6. Slowly stand up as you inhale.
7. If you want, repeat the inhalation-exhalation in the starting position.

Run- this is an affordable and simple means of maintaining body tone and body shape. Running is especially beneficial for those who are overweight.

Many experts note the connection between obesity and a decrease in sexual activity, therefore, running helps to maintain strength, strengthens the strength of the mind and body.

In addition, running has a number of other benefits:

1. The nervous system becomes more stable, saving a person from anxiety and depression.
2. Endurance increases.
3. A person receives a boost of energy and strengthens the immune system.
4. The body remains in good condition.
5. Increases endurance, strengthens the cardiovascular system.
6. Improves blood circulation in the pelvic organs.
7. Prevention of insomnia.
8. The male reproductive system becomes more stable.
9. The mood improves.
10. Increases testosterone levels.

Running requires fresh air. It is good if running is supplemented by overcoming obstacles: this increases self-esteem. Long distances are a great workout for all muscles and a way to increase blood circulation to the genitals (so sex lasts longer).

Beginners are advised to alternate running with brisk walking and exercise in the morning. A workout should last at least 20 minutes a day. We must not forget the warm-up, you must also monitor even breathing.

Prostate exercises

Strength-enhancing exercises have a beneficial effect on the muscles of the pelvic region and reduce abdominal pressure drops. Thus, a natural prostate massage is performed, in which metabolic processes are improved. It also increases blood flow to the penis.

Correctly and regularly performed exercises for the prostate also normalize the functioning of the nervous system, fight inflammation and improve the functioning of the adrenal glands.

prostate massage- an excellent prophylactic and therapeutic agent for prostate diseases, tk. increased blood flow to the genitals. The effect of the massage lasts for a long time. Even a procedure carried out a few hours before intimacy contributes to a stable erection and prolongation of intercourse.

Here are the most effective exercises:

1. Back stretch. Take a starting position, kneeling. Bend your chest to the floor as low as possible and hold for 10 seconds. Run 3 times.
2. Rectal retraction. You can do the exercise anytime, anywhere, standing or sitting. Pull the anus for 10 seconds and repeat 3 times.
3. Pulling the legs to the chest. Take a starting position - lie on the floor. Pull the bent leg to the chest, stretching the muscles of the buttocks and lower back, stay for 10 seconds.
4. Strengthening of back muscles. Kneel and tighten your abdominal muscles, simultaneously lifting the opposite arm and leg, hold for 10 seconds.

Kegel exercises

Appropriate exercises for men's strength have a good effect on the pelvic floor muscles and erection. In addition, premature ejaculation does not occur and the force of ejaculation and the volume of ejaculated semen increase.

For men suffering from prostatitis, there are Kegel exercises. No preliminary preparation is required, conditions at home are suitable for execution, so gymnastics has become very popular.

Some exercises:

1. Contract the perineum muscles for about a minute and gently relax the muscles. Do 10 sets. Over time, the contraction time increases.
2. Contract the gluteal muscles by pulling the anus. It is necessary to lower and stretch the buttocks 10 times per approach, gradually increasing the number of repetitions to 50.
3. Urination training. Suspend the jet at least 4 times while stretching the muscles.

Exercises to increase libido

Potency is a concept related to physiology, while libido refers to the realm of emotions, but both terms are closely intertwined. Reduced potency and erectile dysfunction often occur in the context of stress, anxiety, psychological trauma or overwork.

In this case, strength exercises may not be able to cope with the task, so you should contact a sexologist and a psychologist. However, a set of exercises is developed to increase desire:

1. Lie on your back and rub your palms together. Put your head in your right hand and connect the left hand to the genitals. Tighten the muscles of the legs and anus, while slightly pressing and stretching the genitals. Repeat 20 times.
2. Do strength training. Working with your own weight helps to produce testosterone, as long as you do a few push-ups or squats.
3. Go brisk walking barefoot. Walk on grass or rocks. Skin diseases preclude this type of exercise.

Yoga for strength

Yoga is useful for increasing male strength. There are several exercises that will be useful for strength:

1. Lie on your back with your arms stretched along your body. Normalize the breathing and begin to slowly raise the legs. Then lift your lower back and slowly drop your legs over your head, resting on your toes. The arms must be kept in balance. Breathe calmly, inhaling through your nose and exhaling through your mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates metabolism and eliminates congestion in the prostate area.
2. Dhanurasana.Lie on your stomach with your chin on the floor. Breathing should be calm and even. Gently grasp your ankles with your hands and bring your heels to your buttocks. According to yogis, the hips (ideally) should not touch the surface of the floor. It is important to be careful not to pull your legs too hard to avoid injury. Asana warms up the evococcyx muscle.
3. Bhujangasana.Lie on your stomach, bending your elbows and resting on your palms. The legs should be closed. While inhaling, lift the body and lean back. Bend the body at the navel and slowly come back.
4. "Vessel". Lie on your stomach and at the same time stretch your arms forward and your legs back. The figure of a person during the exercise should resemble a boat.
5. "Grasshopper". Lie on your stomach, stretching your arms into a fist along the body. The nose and chin should be in contact with the surface of the exercise mat. Slowly raise the buttocks and legs up, staying at the top for a few seconds. Slowly return to the starting position. Run several times.
6. yoga mudra. Sit on your heels, holding your hands behind your back, while the left hand should hold the right wrist. Breathe evenly. As you exhale, bend to the floor as low as possible and stay in this position for 20 seconds. Slowly return to the starting position. Run several times.

There are contraindications, it is necessary to consult a specialist. Self-medication is not recommended. This rule is especially important when there are functional problems with the reproductive system.