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Exercises to improve function: the most effective

Less strength and erectile dysfunction often become "life partners" for men after 40. Many people usespecial gymnastics to preserve men's strength.

There are useful exercises for manhood that help maintain fitness and prevent congestion in the sedentary body. Exercise improves blood flow to the genitals.

A person wants to increase activity and performs useful exercises

A little about strength

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

In simple terms, the term is a man's ability to have normal sexual intercourse. It is important how excited the reproductive system is, how quickly an erection occurs, how long intercourse lasts.

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

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

  • weight within normal limits;
  • continuously developed muscles;
  • warm hands;
  • Trust in your strength;
  • softness and purity of the skin;
  • have a good sense of humor;
  • hardness and power in gait;
  • developed intellectual abilities;
  • sensitive sense of smell;
  • low voice.
Confidence is a sign of good strength in a person

Reasons for decline in activity

There are many factors thatreduce male potency:

  • malnutrition;
  • history of chronic diseases;
  • neglecting the rules of a healthy lifestyle;
  • the presence of bad habits;
  • failure of internal organs.
Improper nutrition has a negative effect on masculinity

Exercises for potency at home will help men avoid unpleasant encounters 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 positive effect on both libido and the state of the body as a whole.

Exercises to improve function

Sedentary people are encouraged to visit the gym or swimming pool. Sports activities can prevent erectile dysfunction and improve men's health.

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

However, are used to increase functionalityspecial exercises combined into a complex:

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

The physical exercises listed are beneficial for libido. If a person does gymnastics regularly and fully, then it will be possible to stay without the use of drugs and stay in the "sex system" for a long time.

Physical activity for strength not only improves blood circulation in the genitals (and this helps to prolong sex).There are some additional benefits:

  • stimulation of testosterone production in the body;
  • elimination of process stagnation;
  • fight stress.
Push-ups effectively increase a man's libido

Many sexologists are faced with the task of bringing the joy of healthy sex to a person. Exercises for function are combined in the following system:

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

Gymnastics to increase men's strength should be done at a slow pace, over time the load must be increased. It is preferable to start a course with a few methods and increase their number to 20.

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

Performing the Arch Exercise by a Male to Improve Functionality

Physical exercises to restore male strength will help those who are faced with a declining sex drive. Regular walking is an easy and affordable way to increase libido by improving blood circulation in the genitals.

Walking has a positive effect on the work of the testicles, but to be successful, you should put in some effort and walk 3 km daily at a fast pace.

The following exercises are also suitable for regaining strength:

  • "progress". march in place for at least 5 minutes, gradually increasing the time. We must try to raise the knees high and pull them up to the stomach. If you want, you can hold your hands behind your head. The first step is a warm-up exercise to warm up the joints.
  • Drop.Take the starting position, bend your knees. Start running in place, keeping your toes pressed to the floor, while alternately lifting your heels. To perform the exercise correctly, you must bring your knees forward quickly.
  • "Butterfly":
    1. Take the starting position, i. e. e. lie on the floor and bring your feet to your buttocks.
    2. Then you need to put your hands on your knees, spread your legs apart and try to touch the floor with your knees. It is important that the lower back remains pressed against the floor.
    3. If difficulties arise during the exercise, it is allowed to help with the hands.
    4. The exercise is performed on exhalation, well, but with effort - the muscles should be tense. It is also necessary to return to the starting position when exhaling, but in this case the hands resist.
Exercise Butterfly will help restore function

Squats- this is a proven way to prevent prostate congestion and subsequent prostatitis; it 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. You can borrow squat options from ballet (plié) or sumo, you can choose the classic, alternating between basic and dynamic squats.

Strength is closely related to squats, which activate the muscles of the perineum. It is necessary to observe the correct implementation technique:

  1. Feet should be shoulder width apart.
  2. Take a deep breath and sit down slowly as you exhale.
  3. Once you have lowered to the lowest point, place your hands between your legs parallel to the floor surface.
  4. Place your palms on the floor.
  5. Stop and take a 15-10 breath.
  6. Raise slowly as you inhale.
  7. If desired, repeat the inhalation-exhalation to the starting position.
Squats increase activity due to the activation of the muscles of the perineum

Run- this is an affordable and simple way to maintain body tone and physical shape. Running is especially beneficial for those who are overweight.

Many experts point to the connection between obesity and a decrease in sex, therefore running helps to maintain energy, strengthen the strength of mind and body.

In addition, running has several other benefits:

  1. The nervous system becomes more stable and saves you from stress and depression.
  2. Endurance increases.
  3. You get more energy and strengthen your immune system.
  4. The body is still in good shape.
  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 combined with overcoming obstacles: this boosts self-esteem. Long distances are a great exercise for all muscles and a way to increase blood circulation in the genitals (so sex lasts longer).

Beginners are advised to alternate running with brisk walking and exercise in the morning. Exercise should take at least 20 minutes a day. Do not forget the warm-up, you also have to pay attention to even breathing.

Running outdoors promotes prolonged sex

Prostate exercises

Exercises to strengthen function have a beneficial effect on the muscles of the pelvic cavity and reduce the drop in abdominal pressure. In this way, a natural massage of the prostate takes place, where metabolic processes improve. 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 function of the adrenal glands.

prostate massage- an excellent preventive and therapeutic agent for diseases of the prostate gland, tk. increased blood flow to the genitals. The effects of the massage last for a long time. Even an operation performed a few hours before intercourse contributes to a permanent erection and prolongation of sex.

Here are the most effective exercises:

  1. Stretch behind. Take the starting position, kneeling. Bend your chest as low as possible to the floor and hold for 10 seconds. Run 3 times.
  2. Retraction of anus. You can do the exercise anytime, anywhere, standing or sitting. Retract the anus for 10 seconds and repeat 3 times.
  3. Pulling the legs to the chest. Take the starting position - lie on the floor. Pull the bent leg to the chest, stretch the gluteal muscles and lower back, continue for 10 seconds.
  4. Strengthening of back muscles. Kneel down and tighten your abdominal muscles, lifting your arm and leg at the same time, continue for 10 seconds.
Performing Kegel exercises can strengthen erections and prevent prostatitis

Kegel exercises

Competent exercises for men's strength have a beneficial 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 are increased.

For men suffering from prostatitis there are Kegel exercises. Preliminary preparation is not necessary, home conditions are suitable for performing, so gymnastics has become very popular.

Some exercises:

  1. Contract the muscles of the perineum 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 on the anus. It is necessary to reduce and stretch the buttocks 10 times in each approach, gradually increasing the number of repetitions to 50.
  3. Urinary training. Hang the jet at least 4 times while tensing the muscles.

Exercises to increase libido

Power is a concept related to physiology, while libido refers to the emotional realm, but both concepts are closely related to each other. Decreased potency and erectile dysfunction often occur on the basis of stress, anxiety, psychological trauma or overwork.

In this case, strength exercises cannot cope with the task, so you must contact a sexologist and a psychologist. However, there is a set of exercises to increase desire:

  1. Lie on your back and rub your palms together. Place your head on your right hand and attach the left to your genitals. Tighten the muscles in your legs and anus while slightly squeezing and stretching your genitals. Repeat 20 times.
  2. Do strength training. Working with your own weight contributes to the production of testosterone, it is enough to perform a few push-ups or squats.
  3. Briskly go barefoot. Walk on grass or rocks. Skin diseases preclude this type of exercise.
To increase libido, it is enough to perform a few push-ups from the floor.

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 extended along your body. Breathe normally and start lifting your legs slowly. Then lift your lower back and slowly throw your legs over your head, leaning on your toes. Hands must be balanced. Breathe slowly, inhaling through your nose and exhaling through your mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates the metabolism and prevents congestion in the prostate gland.
  2. Dhanurasana.Lie on your stomach with your chin on the floor. Breathing should be slow and even. Gently grab your ankles with your hands and bring your heels to your butt. According to yoga, the hips should (ideally) not touch the floor surface. It is important to be careful not to pull too hard on your legs to avoid injury. The asana warms up the pubococcygeus muscle.
  3. Bhujangasana.Lie on your stomach, bend your elbows and lean on your palms. The legs must be closed. While inhaling, lift your body and lean back. Bend your body to the navel and slowly go back.
  4. "Boat". Lie on your stomach and at the same time stretch your arms forward and legs back. The image of a person in the exercise should resemble a boat.
  5. "Grasshopper". Lie on your stomach, stretch your arms into fists along your body. The nose and chin should be in contact with the surface of the exercise mat. Slowly lift your butt and legs up, continuing at the top for a few seconds. Slowly return to the starting position. Run several times.
  6. yoga mudra. Sit on your heels, hold your hands behind your back, while your left hand should hold your right wrist. Breathe evenly. As you exhale, bend down 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-treatment is not recommended. This rule is especially relevant if there are problems with the reproductive system.