What physical exercises are effective for increasing strength?

Physical exercises to increase strength are used for daily training of muscles and soft tissues responsible for fast and stable erection. Exercises for strength at home are indicated for men of all ages to maintain good blood circulation in the genitals and prolong their excellent functionality. Training can take place without leaving home, or you can sit in the yard in the fresh air if the man lives privately. Enriching the body with oxygen will only enhance the therapeutic effect. Let's consider all forms of physical activity, intended exclusively for the male half of the population.

There are a large number of physical exercises for potency, which are widely used by men who want to eliminate erection problems on their own, or they use training for preventive purposes. Consider the most effective exercises to increase strength, the implementation of which will improve erectile function and thus the quality of intimate life.

Penis pumping and Kegel muscle

This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and from the slightest touch or erotic fantasies it is even more filled with blood. Do not waste your time. It is necessary to start performing gymnastics for the penis, which consists of the following physical actions:

• concentrate all attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the main thing is to strain the muscles of the perineum to increase the state of tension);
• after each lifting of the penis up, it is necessary to relax so that there is no overloading of the organ, and then repeat again;
• 15 repetitions are performed every morning.

It is recommended to keep a training diary and record the results of training to increase strength. After a week of such gymnastics, the erection improves by at least 20% of its previous state.

Increased tone of the Kegel muscle

This is not about the structure of the male genitourinary system, but that this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a kind of gymnastics for potency, which consists of the following physical activity on one of the exclusively male muscles of the genitourinary system:

• With two fingers, feel for the area of the perineum, which is located between the scrotum and the anus;
• perform pressure on the surface of the skin so that the pulse in the blood vessels is felt with the bundles of the fingers (it is not necessary to press the perineal area strongly, and the sensations should be extremely pleasant);
• reflex movements must compress the anus so that there is a simultaneous tension of the Kegel muscle located in the above-mentioned part of the intimate zone;
• each muscle contraction is performed with effort and held in a convulsive state for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the first stages, this exercise to increase strength is best done in 2-3 sets. A man should be in a horizontal position, so that the entire load goes exclusively to the pelvic floor and the muscle responsible for the quality of erection.

Pelvic rotation

The simplest exercise for potency in men, the principle of which is to actively move the hips around its axis. This technique of physical activity improves blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to observe the following action algorithm:

• take a standing position and straighten your back;
• legs are shoulder-width apart, hands are attached to the belt;
• circular movements of the pelvis are performed clockwise, and then in the opposite direction.

For each direction, 40-50 such movements should be performed. The number of approaches is not limited and is regulated by the man independently. The most important thing is not to overwork. This exercise to strengthen strength is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).

air bike

A complex exercise for impotence in men, the implementation of which will not only preserve the health of the genital area, but also improve the outflow of venous blood from the lower extremities. Charging to increase erection is as follows:

• it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is best to use the floor or a perfectly flat bed without soft mattresses);
• hands are fixed on the hip joints;
• the legs and the entire pelvis rise up, and the center of gravity moves to the thoracic spine;
• the lower limbs perform movements that imitate cycling, but only in this case the legs cut through the air.

The training must last at least 5 minutes. A trained man can perform this exercise to improve strength for a longer period of time. At the time of the implementation of these movements, the prostate gland is strengthened, good endurance of the muscles responsible for the stability of the penis at the time of sexual arousal develops.

Walking on the buttocks

One of the best exercises for potency, the effect of which is felt immediately. This result is achieved due to a sharp rush of additional blood volume to the organs located in the pelvic area. The technique for performing these physical activities is as follows:

• you need to sit on the floor, straighten your legs, your back is also kept as even as possible;
• each lower extremity is lifted up in turn, and the movement of the body forward is carried out by moving the buttocks (in fact, every effort is made to compress the muscles of the back of the leg);
• these movements are performed until complete physical impotence and the appearance of severe fatigue in the muscles of the buttocks.

With this exercise you can perfectly increase the strength due to good blood supply to the testicles, prostate and cavernous bodies of the penis. To achieve the maximum therapeutic effect, you should spend at least 10-15 minutes daily for such simple gymnastics and over time increase the duration of the training.

Wide squat

Squat related potency exercises for men are the most popular as they are really helpful in maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following technique:

• stand on a hard and even surface, straighten your back;
• place your hands on your hips and place your legs at a distance of 80 cm from each other;
• after taking the starting position, the man performs a deep squat with the legs wide apart;
• each repetition is performed as slowly as possible, so that a pleasant fatigue is felt in every muscle located from the gluteal part of the limb to the foot itself.

The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will have an easier time mastering this type of training, and beginners need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.

To raise the legs above the head

An effective exercise, for the development of which you only need a desire, a relatively good physical shape and a weighting in the form of a wall. The man lies on his back and performs the following actions:

• the legs are thrown up again and then carried behind the head (gymnastics somewhat resembles a birch tree, but only the lower limbs are not kept straight, but move forward behind the head);
• to avoid injuries and stretching of the neck muscles, you should perform the exercise near the wall, so that you can always give yourself a stable emphasis with your feet;
• must be in this position for at least 10 minutes.

The essence of this exercise to increase strength at home is that there is an outflow of venous blood from the pelvic area. With regular exercise, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of the sexual secretion produced by this organ is excluded.

boat

Exercises for impotence should include not only the load on the pelvic floor area and the muscles of the intimate zone, but also strengthen the spine, because it is in the periphery of its processes that the nerve endings are located that coordinate the work of the centers of the brain and genitals. The boat refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:

• the man lies on his stomach (the surface must be firm and completely flat, so it is best to sit on the floor);
• a sharp breath is taken, and the back is arched, while lifting arms and legs (at such a moment, the shape of the human body resembles a boat);
• in a state of deflection, stay for at least 2-4 seconds, and then relax the back and repeat the tension of its muscles again.

This exercise belongs to the category of increasing erection by improving the conduction of neural impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially useful for men who have diseases of the spine or have experienced a traumatic brain injury.

Elevation of the pelvis

An excellent exercise for men who want to improve the quality of their intimate life and always be on top in moments of intimacy with a sexual partner. The technique of performing this gymnastics consists of the following action algorithm:

• it is necessary to lie on your back and stretch your arms along the length of the body;
• rest your heels on the floor and gently lift the pelvis up;
• the feet and thoracic spine remain on the floor surface and only the pelvis and lumbar spine are in motion.

What does this type of physical activity provide? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate gland. In combination, all these factors give a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before sex.

Brainstorm

Exercises to improve strength can include not only physical activity, but also be associated with the training of individual centers in the brain responsible for erectile function. To increase the strength of men using this type of training, you should act according to the algorithm below:

• lie down on the bed and try to relax as much as possible (you can turn on romantic music);
• giving free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
• fingers slowly stroke the penis.

Using such a simple method, you can successfully train strength in men by stimulating the neural activity of the brain. At the moment of true intimacy with a partner, a man will experience strong sexual arousal immediately after similar touches of the genitals.

Jump Squats

These are effective exercises for men at home, which are actively used in crossfit. They train the endurance of the pelvic floor muscles, strengthen the tendons of the perineum and thereby improve erection. The principle of performing physical activity of this type is as follows:

• you need to stand on a flat surface, straighten your back and put your legs slightly wider than your shoulders;
• the man squats down as deep as possible, then straightens his knees quickly and in a jerk and tries to jump as high as possible;
• the number of repetitions should be at least 10-15 in the initial phase of training and 25-35 times after a week of gymnastics.

The first therapeutic effect occurs already after 7 days from the day of the start of physical activity. Strengthens the muscles of the prostate gland, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.

Sports programs for potency

How to increase male strength with the help of certain sports? What exercises do you need to master to always be on top in bed with your beloved woman? In addition to the individual gymnastic training described above, there are certain sports that are best for enhancing potency. They can be used as prevention of sexual impotence and immediately after the first symptoms of erectile dysfunction are detected.

Any man who wants to prolong his intimate life and preserve the youth of the tissues of the genital organs must master at least one of the following sports:

• swimming (at the moment when the body is in contact with water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed);
• cycling (under the pedals, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which guarantees excellent blood supply to all organs of the male genitourinary system);
• squatting with light weights (it is advisable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a safety belt that supports the lumbar spine);
• sprint (sprint is no less useful, but sprinting for 100-200 meters with full gear and return of intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during intercourse).

Remember that moderate sports loads not only increase strength, heal male genitals, prevent premature aging of their tissues, but also stimulate more active production of testosterone in the glands of the endocrine system. A high concentration of this sex hormone gives a man an always toned appearance, muscle tone in all parts of the body, a stone erection and excellent libido.