What physical exercises are effective for increasing strength?

Physical exercises to increase function are used for the purpose of training the muscles and soft tissues on a daily basis that are responsible for a fast and stable erection. Exercises for potency at home are intended for men of any age to maintain good blood circulation in the genitals and prolong their excellent function. Training can be done without leaving home, or you can sit in the garden in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only increase the healing effect. Let's consider all kinds of movement, intended only for the male half of the population.

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

Penis pumping and Kegel muscle

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

• focus 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 stretch the muscles of the perineum to increase the state of tension);
• after each lifting of the penis, it is necessary to relax so as not to overextend the organ, and then repeat again;
• 15 repetitions are done every morning.

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

Increased tone in the Kegel muscle

It's not about building the male reproductive system, but that this exercise was named after the famous urologist who discovered the muscle fibers responsible for erectile dysfunction. This is a kind of gymnastics for strength, which consists of the following physical activity on one of the exclusively male muscles of the genital system:

• With two fingers, feel the area of the perineum, located between the scrotum and the anus;
• carry out pressure on the surface of the skin so that the pulse in the blood vessels is felt with the fingers (it is not necessary to squeeze the perineal area very much and the sensation should be very comfortable);
• reflex movements should compress the anus so that there is a simultaneous tension of the Kegel muscle located in the above part of the intimate area;
• each muscle contraction is performed with effort and is held in a convulsive state for 2-3 seconds.

The best number of repetitions is 20-25 times. In the early stages, it is best to do this exercise to increase strength in 2-3 sets. A man should be in a horizontal position so that all the stress goes only to the pelvic floor and the muscle responsible for the quality of the erection.

Pelvic rotation

The simplest exercise for strength in men, the principle of which is to actively move the hips around the axis. This exercise technique increases blood circulation in the tissues of the genitals, improves energy and develops male strength. It is necessary to follow the following algorithm of actions:

• stand up and straighten your back;
• feet are shoulder-width apart, hands attached to the belt;
• circular movements of the pelvis are made 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 controlled by the person independently. The main thing is not to work too much. This exercise to strengthen activity is especially useful for representatives of the male half of the population, whose activities are associated with a sedentary lifestyle (drivers, office workers).

air bike

A complex exercise for impotence in men, a practice that will not only preserve the health of the genital area, but also improve the outflow of venous blood from the lower limbs. Loading 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 hip joints;
• the legs and the entire pelvis rise up, and the fulcrum moves to the thoracic spine;
• the lower limbs perform movements imitating cycling, but only in this case the legs cut through the air.

The exercise should take at least 5 minutes. A trained person can perform this exercise to improve function for a longer period of time. At the time these movements are performed, the prostate gland is strengthened, a good endurance of the muscles responsible for the stability of the penis during sexual stimulation is developed.

Walking on the butt

One of the best exercises for strength, the effects are felt instantly. This result is achieved due to a large rush of additional blood volume to the organs located in the pelvic area. The technique for performing these movements is as follows:

• you need to sit on the floor, straighten your legs, your back is also kept as straight as possible;
• each lower limb is lifted up in turn and the movement of the body forward by moving the buttocks (in fact, everything is tried to compress the muscles of the back of the leg together);
• these movements are performed until complete physical impotence and the appearance of severe fatigue in the gluteal muscles.

With this exercise, you can perfectly increase the intensity due to the good blood flow to the testicles, prostate and penile penis. To achieve the maximum therapeutic effect, you should devote at least 10-15 minutes daily to such simple gymnastics and over time increase the training time.

Wide squat

Butt-based strength 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 in the intimate area using the following techniques:

• stand on a hard and level surface, straight back;
• put your hands on your hips and put your feet at a distance of 80 cm from each other;
• after taking the starting position, the man performs a deep squat with legs wide apart;
• each repetition is done as slowly as possible so 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 can more easily master this type of training, and beginners need 5-7 days to get used to physical activity. Based on your own feeling, strength and energy, you can increase or decrease the number of approaches and repetitions.

Raising the legs above the head

Effective exercise, for the development of which you only need a desire, a relatively good physical shape and emphasis 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 continue behind the head);
• to avoid injuries and strains of the neck muscles, you should perform the exercise close to the wall so that you can always give yourself a constant focus with your legs;
• must remain in this position for at least 10 minutes.

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

a boat

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

• the person lies on his stomach (the surface must be firm and perfectly flat, so it is best to sit on the floor);
• a quick breath is taken and the back is bent while the arms and legs are raised (at such a moment the shape of the human body resembles a boat);
• in a flexed position you need to stay for at least 2-4 seconds and then relax your back and repeat the tension in the muscles again.

This exercise belongs to the category of increased erection by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It will be especially useful for men who have spinal disorders or have had a brain injury.

To raise the pelvis

A great exercise for men who want to improve the quality of their intimate life and always be on top of intimate moments with their partners. The technique for performing this gymnastics consists of the following algorithm of actions:

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

What gives this type of movement? Exercise to increase libido, improve blood circulation in the pelvis, prevent stagnation of secretions in the tissues of the prostate gland. Together, all these factors give a positive effect in the form of a constant erection, which occurs in the first seconds of foreplay before sex.

Brainstorming

Exercises to improve function can include not only physical exertion, but also involve the training of individual centers of the brain responsible for erectile dysfunction. To increase strength in men using this type of exercise, 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);
• give free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
• fingers slowly caressing the penis.

With the help of such a simple method, you can successfully train the activity of men by stimulating the nervous activity of the brain. At the moment of real intimacy with a partner, a man will experience strong sexual stimulation immediately after similar genital touches.

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 in the perineum and thereby improve erection. The principle of performing this type of exercise is as follows:

• you need to stand on a flat surface, straighten your back and put your feet a little wider than your shoulders;
• the man bows as deeply as possible, and then straightens his knees quickly and on his knees and tries to jump as high as possible;
• The number of repetitions should be at least 10-15 at the initial stage of training and 25-35 times after a week in gymnastics.

The first therapeutic effects are seen as early as 7 days from the start of physical activity. Strengthens the muscles located in the prostate, improves blood flow to the penis. An erection occurs much faster and lasts longer during intercourse.

Strength training program

How to increase male strength with the help of certain sports? What exercises do you need to learn to always be on top in bed with your beloved woman? In addition to the individual training described above, there are certain sports that are best for strengthening function. They can be used to prevent 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 youthfulness of his genital tissues must master at least one of the following sports:

• swimming (at the moment the body comes into 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 (while pedaling, the lower limbs and muscle fibers are located in the narrow part of the abdomen, which ensures excellent blood flow to all organs of the male genitalia);
• sit 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 seat belt that supports the lumbar spine);
• sprinting (sprinting is no less useful, but sprints for 100-200 meters with full gear and the return of intracellular energy have a more positive effect on the pelvic floor muscles, strengthen the prostate, increase endurance during intercourse).

Remember that moderate sports load not only increases activity, heals the male genital organs, prevents premature aging of their tissues, but also stimulates more active production of testosterone in the glands of the endocrine system. A high concentration of this sex hormone always gives a person a toned appearance, muscle tone in all parts of the body, stone erection, and an excellent libido.