Like any other exercise, potency exercises give results if performed systematically, with the development of individual programs suitable for each particular case of erectile dysfunction. The exercises can belong to the category of physical exercises to improve potency, the category of breathing exercises for impotence or the category of techniques that allow you to restore erectile function directly during sexual intercourse. But even more effective will be the exercise for potency, applied as a group of physical exercises, combined with breathing and proper techniques as part of a complete wellness program designed to increase potency in men at home.
- general strengthening exercises for erection - increasing blood flow in the pelvic area, training the muscles of the buttocks, legs and back, increasing endurance,
- specific - exercises to increase the strength and endurance of a certain muscle (muscle group).
The most common physical exercises for strengthening potency include the following:
- Lifting the pelvis. It is necessary to take the "lying on your back" position and, leaning on your palms, shoulder blades and legs, begin to raise and lower the pelvis. Such exercises to improve erection imitate the movements of a man during sex. On the return, it is allowed to touch the floor with the pelvis a little.
- "Stone Hold" In this exercise for erectile dysfunction, you should place your feet shoulder-width apart and bend your knees into a shallow squat. In a semi-hanging position, it is necessary to tense and relax the muscles of the buttocks as much as possible several times, and then return to the starting position. Keeping your hands on the belt during the process allows you both to do this exercise correctly to improve erectile function and develop overall coordination and balance.
- "Bicycles". The classic powerlifting exercise imitates the rotation of the pedals of a bicycle, only the man at this moment should lie on his back, raising his legs bent at the knees.
- "Ceremonial step"During this exercise, to increase the potency, the knees in the process of the simulated march of the soldier should be raised to the stomach. It is better to keep your hands on the belt while raising your legs.
- "Clam". Lying on his back with his hands behind his head, a man should raise one leg and turn it first clockwise and then counterclockwise. The same should be done with the second leg. The number of repetitions of this gymnastic exercise is 7-10 times.
- "Pendulum". The group of these exercises for potency and erectile function of men includes several similar squats. "Pendulum" differs from others in that after squatting (before reaching the same level of knees and buttocks), the pelvis moves forward during exhalation and backward during inhalation. In this swing, you can climb on a chair. The movement is repeated 7-10 times.
- Squats. Regular pull-ups are also among the exercises to increase erectile function.
Male potency charges should be performed systematically and regularly. Only then will it become a good physical foundation that can increase potency in men. But gymnastics to increase potency should also include work with the most important muscle group for treating and increasing potency - the pubococcygeal muscle group, with the help of which men control the release of urine during urination.
Specific exercises to restore erectile function
To train a group of muscles located in the interval from the pubis to the coccyx - the so-called PC muscles - there is a Kegel exercise (an American doctor practicing in the middle of the 20th century), which actually consists of a group of exercises forpotency at home.
In the free version, to strengthen the muscles of the PC, they are systematically tensed and relaxed at the moments when it is possible to stop somewhere for a while: in lines, at stops, in the subway, etc. The tension is produced so that the gluteal muscles are not tense, the abdomen or the legs. From the outside, such exercises are invisible, but they allow you to regularly perform exercises that increase male abilities.
As a rule, long tension (10-15 seconds each) and short tension (2-3 seconds each) alternate in a workout. Short ones, at the same time, are done with more effort than long ones. Breathing remains even. But often such gymnastics for potency is regulated by clearer rules.
In one of the usual options when performing the exercise, you need to: take in air with the lower abdomen and hold it for 4 seconds, tighten the PC muscles for the same 4 seconds, relax and exhale slowly. This cycle repeats several times.
In the classic version, such exercises are performed with a gradual increase in load.
- At the first level, during 10-second cycles, the muscles tense and relax 10 times (1 second = 1 contraction). Here, prolonged tensions are performed in the following way: the tension is increased for 5 seconds, held for 5 seconds and relaxed for 5 seconds. These exercises are performed to increase strength at home three times a day.
- In the second level, the load on male power increases. The exercise described above is no longer performed for 5 seconds, but for 10 in each phase and in the amount of 20-50 or more cycles per day. In the mode of maintaining the acquired strength, you can limit yourself to 20 approaches twice a day, but in case of weakening of the strength, you should return to the previous extended training regime.
The same muscle group is also recommended to be trained by delaying urination. When you go to the toilet during an act of urination, the flow of urine is stopped up to 5 times by muscle tension and "starts" again by relaxation.
Another potency exercise that can be performed under the same conditions is standing on tiptoes on the toilet. It is believed that this exercise was first used by Chinese men to increase erection in ancient times. To strengthen the "male force" during urination, you need to stand on your tiptoes and release a jet while exhaling slowly, while you need:
- keep your back in a straight position
- tighten the stomach and buttocks,
- grit your teeth.
The number of such exercises per month depends on the individual needs of the man, general activity and lifestyle.
Techniques and techniques to increase power
Several techniques and exercises to restore strength are used depending on the task at hand. In cases where you need to immediately achieve an erection and increase endurance, a technique is used that increases arterial blood flow and reduces venous outflow. The difference is created by the choice of posture and the mechanical limitation at the moment when the arterial blood fills the corpora cavernosa of the penis.
A position that will improve the inflow of arterial blood and weaken the flow of venous blood is considered a position with a vertical position of a man or a position "from above". Since the variety of body positions that meet this requirement is wide, partners, as a rule, do not lack the choice of positions. It is important at the same time that you also make a girdle grip of the base of the penis with your fingers. The principle of the fence works here, the function of which is performed first by the thumb, index and middle finger, and then by the condom holding ring or an analogue of this ring. It is recommended to compress the base of the penis before starting friction (reciprocal movements).
Another similar technique that improves blood flow is characterized by the properties of an exercise that increases strength. It combines breathing techniques with circulatory system training. The algorithm of actions assumes:
- holding your breath after taking a deep breath
- squeezing the penis at the base with two fingers,
- pulsating wave-like movements from the base of the penis to its tip (while the breath remains on hold).
One cycle of this male enhancement exercise lasts as long as you can hold your breath. Pushing movements should be slow. Most often, to choose the rhythm of creating a "wave", it is recommended to count to nine before each next push forward. Similar techniques for encircling the base of the penis for better erection can be used directly during intercourse. Here it is important to maintain a "twisted" cover until the penis enters the vagina and it reaches sufficient hardness in the process of rubbing movements. A similar ring grip can be repeated if the erection weakens.
Despite the effectiveness of exercises for male potency, physical education alone may not be enough to achieve the desired effect.
More often, you should pay more attention to the way of life in general: switch to a healthy diet and work/rest regime, stop smoking and excessive alcohol, and be physically active not only during training, but throughout the day.
How to improve potency in men at home with medicines and traditional medicine
Every man faces an erection problem after the age of 50. Reduced potency is manifested in the fact that he cannot live a normal sexual life.
Unfortunately, many men are embarrassed to turn to a specialist; in the end, the question arises how to increase power at home.
This problem also appears due to stress, excessive exercise, bad habits, long-term treatment with antibiotics, diabetes, high cholesterol, chronic kidney diseases.
To date, there are many answers to the question of how to improve potency in men at home.
medications
It is possible to increase potency with potions in a short time. Their advantages are that they can be taken at home, they act quite quickly, but the pluses end there. Any drug of this type can cause hormonal failure in a man, he can develop diabetes, kidney disease, liver disease. For a long time, such drugs are not taken. It should be remembered that drugs to increase potency should only be prescribed by a doctor.
Alternative medicine
You can help a man overcome weak potency at home without the use of synthetic drugs.
The treatment method consists of taking the strongest traditional medicine, which has been tested for years.
The main rule in such treatment is the desire of a man to start it, the absence of an allergy to a certain type of medicine.
Well with this problem, an infusion of calamus root has proven itself. It is taken in a volume of 60 grams, crushed and infused for three days with vodka.
The medicine is taken before meals for two months.
Since ancient times, strength has been increased thanks to dried hop cones. A part of the powder is boiled with boiling water, injected for three hours. The medicine is taken in the intervals between meals until the male potency begins to increase.
With this problem, it is necessary to take hawthorn. For this, a liter of boiling water is taken, into which 200 grams of berries are poured. Five hours later, the infusion can be taken after meals. In addition to the main problem, the drug helps relieve inflammation in the prostate.
It is necessary to start the treatment after visiting the doctor. In this case, the main cause is eliminated. The main thing is that the reduced power should not be the result of any serious illness.
Physical exercises
By engaging in regular special physical exercises, you can significantly improve potency, but not everyone knows this. Among the strong half, the question of how to improve potency in men at home remains important.
The right approach is necessary to improve blood circulation in the problem area. Daily training should be prescribed by the specialist who performed the examination. The doctor should allow such exercises to be performed at home. The effect will be achieved if the training is carried out regularly.
The most effective exercises:
- A man should stand straight, perform pelvic rotations slowly at first, then increase the speed until the skin in the midsection becomes red. Red skin will indicate that there has been an increase in blood circulation, a rush of blood has been provided to the pelvic organs, including the penis. Repeated blood flow to this area will expand the vessels, making them more passable.
- It is necessary to lie down, the left elbow should touch the right knee, the effect of the cross should be obtained. The movements are repeated quickly, the hand changes.
- Exercise "Bicycle" will also ensure a good flow of blood to the penis, will relax the muscles. The movements are repeated for one and a half minutes.
- It is necessary to take a standing position, press the scrotum area on itself, at least fifty pulls should be performed in an hour.
- The effect will be better if such exercises are performed in the air.
How to increase power at home: the main ways
To increase power, you need to eat right. Certain products affect the body in a wonderful way, starting all the processes, normalizing the physical condition.
Only with the help of a healthy diet, excess toxins will be removed from the body. Experts advise to completely abandon synthetic products, do not eat food with preservatives, if possible, avoid semi-finished products.
In order for the male testicles to function properly, to produce testosterone well, the diet should include lean meat or fish. It is recommended to eat more chicken eggs, any greens, fruits. In this case, immunity must also be induced. A man should definitely eat any nuts, seafood.
Bathroom with contrast
Since it is quite possible to increase the power at home, you need to approach this issue competently. One of the ways to increase power is contrast baths. It is believed that this method is more effective, since in this case the blood flow increases strongly, the blood rushes quickly to the pelvic organs. Such procedures should be carried out for two weeks, once a day. Men noticed the effect after the first contrast bath.
bath
If a man suffers from reduced potency, bath sessions can help him. Many men want to be treated in this way, because they like such gatherings in a humid and warm place.
If going to the bath has no contraindications, the man does not suffer from blood pressure jumps, no more than diabetes, the bath will help to cope with the disease.
The bathing session should start gradually, you should bathe starting from a few minutes, next time increase the time. To begin, a man should steam properly and then pour a small amount of cold water over himself. Steaming is allowed no more than twice a week.
How to improve strength in 60 years
In their sixties, many men want to increase their libido. How to increase potency at home quickly, without harming the body, many representatives of the stronger sex want to know.
Experts say that in adulthood it will not be so easy to correct the accumulated problem of the new years. Therefore, for potency to be satisfactory at this age, it is necessary to do sports for several years, eat properly, do not drink alcohol, quit smoking and walk more in the fresh air. At the age of sixty, doctors also recommend doing sports, cycling, rollerblading in the summer, skating or skiing in the winter.
If the man has a problem with potency, he should consult a specialist, in no case should you start the treatment yourself with medications.
The result after receiving the funds will be good, but after a few doses there may be no effect, only addiction to pills will remain. The worst thing is that not all men cope with this problem psychologically, many are simply afraid to start approaching a woman without drugs.
You need to take care of your health in advance, eat properly, take vitamins, especially those containing zinc or sulfur, give up coffee or simply drink it less often, play sports more often, go for walks, stopsmoking, do not drink alcohol. , respect the regime of work and rest.