The most significant influence on the sexual power and its safety affects the lifestyle of men. And not the last place in this exercise. Exercises help to avoid many health problems, improve mental endurance, improve self esteem, enable you to be more alert, improve mood. Exercises for potency certainly need to include in the plan training for prevention, and in order to solve the problem of an intimate nature if it already exists.
Physical exercises to increase potency - when we should think about?
From time to time most men faced with a fiasco in sex, it happens with all young guys, and those who reached Mature age. One – off events- no reason to talk about impotence. The reasons for failure can be many: anxiety, stress, physical fatigue, General malaise, a newly born disease, bad environment. But if this unpleasant situation is repeated at least a quarter of the cases, it is time to change something in your life. Namely, her way.
Another alarming signal of excess weight. Most often in men body fat have abdominal type. That is not fat is under the skin and inside the abdominal cavity. With its arrays of pressure on the internal organs, shift them, constrict the blood circulation and the normal functioning of liver, stomach, intestines, etc. This type of obesity is popularly known as "beer belly".
Fat cells produce estrogen which is a female hormone and its excess in a man's body shifts hormonal balance, testosterone level falls, and with it, reduced libido and potency. In addition, excess body mass gives an unreasonable burden on the heart, joints, blood vessels, lungs, provokes hypertension, diabetes, varicose veins, stroke, heart attack, arthritis and many other diseases, each of which can be combined with good potency.
It's fun! Special attention to exercises designed to increase potency need to pay men who turned forty years abroad. As shown from anonymous surveys, from this age half of the respondents experiencing these or other difficulties associated with sexual intercourse, thirty years among such problems are understood by 27% of respondents and 21% consists of a group of men from 21 to 30 years.
Looking at these numbers, we can safely say that the earlier in the daily routine will include exercises for potency, the less men likely to be in the same unpleasant situation that hurts the self-esteem.
What physical exercises increase the potency?
Any exercises have a positive effect on the potency due to:
- Increase men's levels of testosterone – the male hormone that is synthesized in the adrenal cortex and the testes. During muscle load and after power loads the body actively produces and throws into the blood.
- Relieve tension from the muscles and spinal column. Modern lifestyle is largely sedentary (well, standing, if it is working for the machine, sales assistant, security guard etc): at work, driving, at home, at the computer the person is in almost static state for several hours in a row. To the body this state of Affairs is unnatural, Muscles become rigid, wooden, spine loses flexibility occur pinched nerves, deposited salt. Regular exercise prevent such violations.
- The acceleration of lymph. If the blood is racing heart, the lymph of such a motor is missing. Its stagnation leads to swelling of the tissues that interferes with good erections.
- The improvement of the psychological condition. The best thing to do after a nervous day – good work out. Exercise "burn" the adrenaline and raise the level of serotonin, and with it the mood.
- Increased blood circulation. Vigorous exercise will cause the heart to work faster and lungs to push more air, which in General will provide better blood flow and oxygen to the penis.
Special exercises to increase potency
But in addition to General workouts you need to perform special exercises to increase potency. They affect primarily the lower body: legs, hips, buttocks, crotch, lower back. Increasing blood circulation in pelvis, these exercises contribute to the quality of erection.
Performance of any of the complex should begin with a warm-up. Head rotation, hands, pelvis, squatting, bending will work out the joints, get your blood flowing and warm up the muscles. Only 5-7 minutes these lessons will protect men from injury when performing more difficult exercises.
Home exercises
- Squats. Feet shoulder width apart, feet toes forward. Gradually sit down until your knees form a to floor angle of 90°. The pelvis takes slightly back, as if the man sat in the chair. Then slowly you need to straighten up and at its highest point to compress the muscles of the buttocks and perineum.
- Half-bridge. Lying on back legs bent, with emphasis feet in the floor (for the advanced – you can put them on the dais: the edge of the sofa, chair, stack of books). Not taking away from the support shoulder and the foot to lift up the pelvis as possible and lower.
- The breeding of the knees. Lying on your back, bend your legs and pull your heels as possible to the buttocks. The hands are on the knees. Exhaling, the knees need to breed, but at this time they interfere by exerting pressure in the opposite direction.
- The rifts. Lying on your back, arms stretched along the body or to the sides, raise straight legs exhale and bring the toes towards the head without bending the knees. The pelvis off the floor. Each time one should try to make further headway in this exercise.
- Gluteal touch. Standing on all fours, hands shoulder width, hands with fingers forward, the toes are extended, the lift touches the floor, exhale to start the movement of the pelvis to the back until the buttocks are flat on the legs.
You can start with 5-7 times each exercise, gradually bringing up to 20-30 times for 4-5 sets. They need to carry out smoothly, without jerks, in a comfortable rhythm, not allowing the pain. When the body adapts, you can gradually add weights.
Yoga: strengthening the potency based on the ancient teachings
There is a perception that yoga is for women, and real men have no use for it. In fact, for men need yoga even more. Regular performance of asanas will allow to study not only large, but small, deep muscles that are difficult to load in usual exercises.
In addition, the ancient teachings involve not only the physical body, but also increases energy vitality, clarity of thinking, and relieves stress. Literally 10 minutes of practice a day and improving potency not long to wait.
PC muscles: exercises for beginners
A special role in the long potency allotted the PC muscle or the pubic-coccygeal. Among women very popular exercise Pin, allowing you to keep the perineum toned, but few people know that there is a male version of the workout. Find a muscle is very simple, just put your fingers on the space between the anus and the beginning of the growth of the scrotum.
Sitting on the chair need to squeeze the muscle Size, as if plunging it inside. If done correctly you should see the feeling that the pelvis is raised. The thighs, stomach and buttocks should be relaxed and not to participate in the exercise.
The voltage should alternate with complete relaxation of the PC muscle. You can start with 10-15 exercises, each of which includes 3 seconds of voltage and 3 – relaxation. Then the number of exercises you can smoothly increase. Run it daily, no more than 10 minutes.
Exercises that increase the potency for the lazy
If you do not have the willpower to force yourself to perform the exercises, you will come to the aid of the complex, which you can do without getting out of bed. To do better in the morning, when a member is in "good" condition.
- Need to get him to sit up with the help of muscle work. During the week the number of "jumps" must every day increase, but without fanaticism. Exercises should not cause pain, burning.
- When the number of running exercises will reach 30, you need to not only raise the penis but also hold it in this position for 1-3 seconds.
- Having mastered this technique and increasing the performance to 40-50 times you can add weight, for example, cover member of the cowards or a small towel and try to do the lifts with hanging the maximum number of times.