What exercises best increase effectiveness?

A person faces many tasks in his life. In addition to the classic raising a son, building a house, and planting trees, there is another important task. They wouldn't put her on the list and they wouldn't talk about her in school. But everyone understood: this task was one of the most important in his life. Sexy for sure! Stay healthy and strong.How to prevent negative effects on male sexual function is known. Maintain a healthy lifestyle, avoid stressful situations, and have sex regularly. One of the keys to successfully maintaining potency is constant movement. Not running around the room, but regular physical activity. In addition, both the entire body and the pubococcygeus muscles responsible for potency are targeted individually.What are these personal exercises? We will tell you in the article.

How important is physical activity to men's health?

An active lifestyle is not only important for potency. When we exercise a lot, the blood becomes saturated with oxygen, preventing stagnation. When we are tense, our muscles also work for us. A man's strong muscles are always a beautiful sight and a sign of a healthy body.When we move little, we gain weight and become less effective. Restricted movement can lead to inflammation of the pelvic organs. This occurs due to stasis of venous blood in the groin area. The less blood flow there, the weaker the erection will be.There is absolutely no need to "suicide" by going to the gym and lifting irons every day. This can only be done if you enjoy the process. For potency only - no. But regular exercise is still good for the body.If we consider the gym as one of the types of activities for men, then it has several significant advantages. Among them:

• Optimum load.Usually the whole body is trained in the gym. The load is evenly distributed on the back, chest, arms, legs. Depends on the workout. By coming to the gym, you will not only increase your testosterone levels, thereby increasing your libido, but you will also improve your physical health.
• Give your head a rest.During practice we focus on technique, reps and rest periods. We don’t have time to think about work or family problems. The head has been removed! Isn’t that a wonderful reward in our turbulent times?
• Improve blood circulation.Every exercise increases blood flow. This indirectly affects the duration of intercourse and erection.
• Strengthen pelvic floor muscles.Either way, not only the muscles we train, but also neighboring muscles become tense. For example, you may also feel tension in your groin when you do deadlifts. Stronger pelvic floor muscles require stronger orgasms and more frequent and longer sex.

In one paragraph we will tell you which exercises will be particularly helpful in increasing your confidence and its effectiveness in bed. But first, a word about contraindications.

Contraindications

important!You have to feel your body and listen to it. However, there are some doctors you should also listen to.

Men may be contraindicated in intimate gymnastics if:

1. Oncology;
2. Arrhythmia;
3. acute prostatitis;
4. Heart failure etc.

In a good way, your doctor should give advice about gymnastics - whether you should do it and which exercises to treat impotence.

The most effective exercises for building strength

Now let's look at exercises that affect localized intimate areas. That is, they specifically increase the blood supply to the groin area, improve the function of the penis and extend the duration of sexual intercourse.

Exercise that affects blood flow

1. Aerobic exercise load.This is what stimulates blood circulation. Your body will thank you after a run, swim, or game of tennis. What's inside and below the belt will be rewarded with good work in the future.

2. you know"Eight Jedi of Victory"? No? Now we will show you. In Jedi Yoga, this is called victory. In fact, this is the usual figure-eight shape, described in terms of hips. When you get tired of the endless cycle of monotonous movements, you can start making your own moves - twisting your hips in different directions. Anywhere will do! The effect is the same: blood is dispersed through the pelvic organs. With this exercise, you'll not only improve your strength but also your motor skills in bed.
3. tilt.Another useful exercise since kindergarten. Keep your feet slightly wider than shoulder-to-shoulder apart. Then you bend your torso and try to reach the floor with your hands. Stretching plays an important role in this exercise. Therefore, you should not be enthusiastic right away. Initially, 10-20 tilts, 3-4 approaches will be enough. After a comfortable period, about a week, you should increase the number of bends to train your muscles more effectively. Add inclines until you reach 50. This exercise engages the back muscles, thereby increasing spinal cord permeability. This in turn can improve erections and ejaculation.

Testosterone Load

1. Squats.In general, strenuous exercise, usually performed in the gym with a full set of dumbbells, barbells, or other equipment, is great for boosting testosterone levels. For example, squats. Let’s look at a simplified version – squatting at home. Here’s how to do it: Stand with your feet shoulder-width apart, or even a little wider. Hold the socks slightly away from you. Without lifting your feet off the floor, start sitting as low as you can. Your glutes should be tight while performing this exercise. At the very bottom, before rising, pause for a few seconds. Then slowly rise. Repeat the exercise 20 more times. Keep your hips contracted throughout the squat. This way you can better target the muscles that affect strength. As you get used to this exercise, you should increase the time at the bottom - from a few seconds to 10-15 seconds.

2. Morning swing.The penis of a healthy man is erect in the morning. If it is lying down, it indicates a serious violation. So your penis is erect. You need to start "pumping" it, that is, without lifting it with your hands - with the power of the penis itself. At the beginning of the training, do 5-10 clean and jerks. Then - gradually increase the load. Once you've mastered 40-50 reps of the lift, you can gently load the penis to create extra weight. For example, put on swimming trunks. When your swimming trunks seem too light, you can change into a towel. This exercise not only replenishes your penis with testosterone but also gives you strength and energy throughout the day.
3. frog.Starting Position - Emphasis on arms straight or slightly bent. Looks like push-ups. With the legs straight, we place them on the toes. Alternately draw your knees toward your chest—first one, then the other. Perform 3 of these methods 10 times. Exercises performed with both legs are considered a complete circle. It's used as a warm-up during martial arts classes - it gets the blood pumping well and muscle work started. You can gradually increase the speed of your workout.

Exercises for normal prostate function

1. Prostate and "love muscle" training.Great practice for home use. In other cases, you're unlikely to get it done - either you don't get as much relaxation as you should, or you don't get it done. Therefore, you need to place your fingers in the area between the anus and the origin of the testicles. Then tighten the area. Hold for 2-3 seconds without reducing compression. Then relax. Repeat 10 times. For advanced exercise users, hold the area under tension for 10 seconds. The rest went as planned.
2. Butterfly.Tibetan monks are wise people. They adopted a practice that became a potency-enhancing exercise. You need to sit cross-legged. However, instead of crossing your legs, bring your feet together. With the help of your hands, try to bring your feet together as close to your groin area as possible. At the same time, keep your back straight and your gaze straight. We try to press our elbows into our knees so that they touch the floor. It’s okay if it doesn’t work out the first time. The pressure on the knees should be maintained for a few seconds, slowly stretching the muscles of the inner thighs. After a few seconds, release the pressure, rest, and repeat.
3. BBQ shop.Exercise – Targets the groin muscles. It boosts blood flow to the area and adds energy to your pants. All you need to do is lie on your back. Lift one leg at a time and move in a circular motion. The legs are straight. Make circular motions as wide as possible, but take your time. Do 3 sets on each leg.

Gymnastics increases male strength

1. Walk on your butt.A popular sport among girls and men. This was not in vain. This way the muscles we need are trained - in the groin area. All you need to do is sit on your butt and extend your legs out in front of you. Don't spread your legs. Task: Walk forward and backward a few meters as if walking on your hips - rearrange them like legs. Try to take longer steps with each movement.

2. wide stride.It is recommended to perform this exercise in the morning after a light warm-up. Because it itself requires at least a little flexibility and a warm body. After warming up, you need to stand up straight. It is better to take dumbbells - 3 kg, 5 kg, 10 kg. Weight depends on your training. Lower the dumbbells along your body. Take a large step forward, bending your knees to 90 degrees. The arms remain free along the body, but do not hang. We paused for a few seconds and then returned to the starting position. Repeat 12 times on each leg.
3. Resembling a birch tree.All you need is a bed placed against the wall. You need to lie down with your head half a meter away from the wall. Then lift your straight, closed legs. Start lowering them smoothly onto your head. Try touching the wall with your toes. Hold for 10 seconds. If you feel discomfort, return smoothly to your normal position. The most important thing about this exercise is to keep breathing. It doesn’t need to be fast, just repeat it a few times a day.

Today, there are thousands of ways to increase potency at home. There is no need to turn to dietary supplements or take medications, you just need to exercise for a few months and you will see results. Gymnastics has a slower onset of action than pills that work immediately. However, not only your penis, but your entire body will thank you for such training.