Like any other exercise, potency exercises bring results when performed systematically, with the development of individual programs appropriate for each specific case of erectile dysfunction. Workouts can belong to the category of physical exercises to improve potency, to the category of breathing exercises for impotence, or to the category of techniques that allow you to restore erectile function directly during intercourse. But even more effective will be potency exercises applied as a set of physical exercises combined with proper breathing and techniques as part of a whole wellness program designed to increase potency in men at home.
- general strengthening exercises for erection - increasing blood circulation in the pelvic area, training the buttocks, leg and back muscles, increasing endurance,
- specific - exercises aimed at increasing the strength and endurance of a specific muscle (muscle group).
The most common general physical strengthening exercises for potency are the following:
- raising the pelvis. It is necessary to take the position "lying on your back" and leaning on your palms, shoulder blades and feet and raising and lowering your pelvis. Such exercises to improve erection imitate the movements of a man during sex. At theReturning, the floor may be touched a little with the pelvis.
- "Keep the stone"In this exercise against erectile dysfunction, you need to put your feet shoulder-width apart and bend your knees in a flat squat. In a semi-hanging position, it is necessary to strain and relax the muscles of the buttocks several times as much as possibleand then return to the starting position, while keeping your hands on your belt, you can perform this exercise correctly to improve erectile function, as well as develop general coordination and balance.
- "Bicycle". The classic exercise to increase potency mimics the rotation of the pedals of a bicycle, only the man at this moment should lie on his back and raise his legs bent at the knees.
- "Ceremonial Step" During this exercise, to increase potency, the knees must be raised high toward the abdomen in the course of a simulated soldier's march. It is better to keep your hands on your belt while raising your legs.
- "Reed". Lying on his back with his hands behind his head, a man should raise one leg and twist it first clockwise, and then counterclockwise. The same must 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 male potency and erectile function includes several similar squats. The "Pendulum" differs from others in that after squatting (before reaching the same level of the knees and buttocks), the pelvis moves forward on the exhale and backwards on the inhale. This swing allows you to lean on a chairHold. The swing is repeated 7-10 times.
- squats. Regular squats up to the stop are also exercises to increase erectile function.
Charging for potency should be carried out by men systematically and regularly. Only then will it become a good physical foundation that can increase potency in men. Potency-enhancing gymnastics also include working with the most important muscle group for treating and increasing potency – the pubic muscle group, which men use to control urine output when urinating.
Specific exercises to restore erectile function
To train a muscle group located in the interval from the pubic bone to the tailbone - the so-called PC muscles - there is a Kegel exercise (an American doctor practiced in the mid-20th century), which is actually a set of exercises forthe potency at home.
In the free version, to strengthen the PC muscles, they are systematically contracted and relaxed at moments when it is possible to stop somewhere for a while: in queues, at stops, in the subway, etc. The tension is created in such a way thatthe gluteus muscles don't tighten, abdomen or legs. From the outside, such workouts are invisible, but they allow you to regularly perform exercises that improve male abilities.
As a rule, long (10-15 seconds each) and short (2-3 seconds each) tension alternate in a workout. At the same time, short ones are produced with more effort than long ones. Breathing remains even. But often such potency exercises are regulated by clearer rules.
One of the usual options when performing the exercise, you need to: inhale air with the lower abdomen and hold it for 4 seconds, contract the PC muscles for the same 4 seconds, relax and slowly exhale. This cycle is repeated several times.
In the classic version, such exercises are performed with a gradual increase in load.
- In the first stage, during 10-second cycles, the muscles contract and relax 10 times (1 second = 1 contraction). Here, prolonged tensions are performed in the following mode: tension increases for 5 seconds, holds for 5 seconds, and relaxes for 5 seconds. These exercises are performed at home three times a day to increase potency.
- At the second level, the load on male potency is increased. The exercise described above is no longer performed for 5 seconds, but for 10 at each stage and in an amount of 20-50 or more cycles per day. In the mode of maintaining the gained strength, you can limit yourself to 20 approaches twice a day, but in case of a weakening of potency, you should return to the previous improved training program.
It is also recommended to train the same muscle group by delaying urination. When going to the toilet during a urinary act, the stream of urine is stopped up to 5 times by muscle tension and "started" again by relaxation.
Another potency exercise that can be performed under the same conditions is the toe stand on the toilet. It is believed that this exercise was first used by Chinese men to improve erection in ancient times. To strengthen the "male power" when urinating, you need to stand on tiptoe and give a stream while slowly exhaling, while you need:
- keep your back in a straight position
- tighten abdomen and buttocks,
- grind your teeth.
The number of such workouts per month depends on the individual needs of the man, general activity and lifestyle.
Techniques and techniques to increase potency
Depending on what task the man faces, some techniques and exercises are used to restore potency. In cases where you need to achieve an erection immediately and increase endurance, a technique that increases arterial blood flow and reduces venous outflow is used. The difference comes from the choice of posture and the mechanical restriction at the moment when arterial blood fills the erectile tissue of the penis.
A posture that improves the inflow of arterial blood and weakens the outflow of venous blood is considered a position with a man's vertical position or "from above" posture. Because the variety of body positions that meet this requirement is wide, partners typically do not lack a variety of poses. At the same time, it is important to additionally make a belt grip at the base of the penis with your fingers. The tourniquet principle works here, the function of which is performed first by the thumb, index and middle fingers, and then by the condom holder ring or an analogue of this ring. It is recommended to compress the base of the penis before the onset of friction (reciprocating movements).
Another similar technique that improves blood circulation is characterized by the properties of an exercise that increases potency. It combines breathing techniques with cardiovascular training. The action algorithm assumes:
- hold your breath after taking a deep breath
- Squeezing the penis at the base with two fingers,
- wave-like pressure movements from the base of the penis to the end of the penis (while holding your breath).
One cycle of this exercise to increase potency in men lasts as long as you can hold your breath. The pushing movements should be slow. In order to choose the rhythm for creating a "wave", it is usually recommended to count to nine before each next forward thrust. Similar techniques for enclosing the base of the penis for a better erection can be used directly during intercourse. It is important to do this untilto maintain a "twisted" covering for inserting the penis into the vagina and to achieve sufficient hardness through frictional movements. A similar ring grip can be repeated as the erection weakens.
With all the effectiveness of exercises for male potency, only physical education classes may not be enough to achieve the desired effect.
More often than not, you need to pay more attention to your lifestyle in general: switch to a healthy diet and work/rest schedule, quit smoking and excessive alcohol consumption, and be physically active not just during exercise but throughout the day.
How to improve potency in men at home with drugs and traditional medicine
Every man after the age of 50 has an erection problem. Reduced potency is expressed in the inability to lead a normal sex life.
Unfortunately, many men are embarrassed to turn to a specialist, in the end the question arises of how to increase potency at home.
This problem also occurs due to stress, excessive exercise, bad habits, long-term antibiotic treatment, diabetes, high cholesterol, and chronic kidney disease.
To date, there are many answers to the question of how to improve potency in men at home.
medication
It is possible to increase potency with drugs in a short time. Their advantages are that they can be taken at home, they act quickly enough, 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. Such drugs are not taken for a long time. It must be remembered that drugs to increase potency should be prescribed only by a doctor.
alternative medicine
You can help a man overcome weak potency at home without using synthetic drugs.
The method of treatment consists in taking the strongest traditional medicine that has been tested for years.
The main rule in such treatment is a man's desire to start doing 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 with vodka for three days.
The remedy is taken before meals for two months.
Potency has been increased with dried hop cones since ancient times. Part of the powder is brewed with boiling water and infused for three hours. The drug is taken in the breaks between meals until the man's potency begins to increase.
With this problem it is necessary to take hawthorn. To do 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 remedy helps relieve inflammation in the prostate.
It is necessary to start treatment after a visit to the doctor. In this case, the cause is eliminated. The main thing is that the reduced potency should not be the result of a serious illness.
sports exercise
Regular special physical exercises allow you to noticeably improve potency, but not everyone knows this. With the strong half, the question of how to improve potency in men at home remains relevant.
The right approach is required to improve blood circulation in the problem area. Daily training should be prescribed by the specialist who conducted the examination. The doctor should have such exercises performed at home. The effect will be obtained if the training is carried out regularly.
The most effective exercises:
- A man needs to stand upright, perform rotational movements of the pelvis slowly at first, then the speed should be increased until the skin in the lumbar region turns red. Red skin indicates that blood flow has increased and blood flow has been provided to the pelvic organs, including the penis. Repeated blood flow in this area widens the vessels and makes them more passable.
- It is necessary to lie down, the left elbow should touch the right knee, the effect of crossing should be achieved. The movements are repeated quickly, the hand changes.
- Exercise "bicycle" also provides good blood flow to the penis and relaxes muscles. The movements are repeated for a minute and a half.
- It is necessary to take a standing position, squeeze the scrotum area in itself, at least fifty retractions must be performed in an hour.
- The effect will be better if such exercises are performed in the air.
How to increase potency at home: the main ways
To increase potency, you need to eat right. Certain products work miraculously on the body, starting all processes and normalizing the physical condition.
Excess toxins are removed from the body only with the help of a healthy diet. Experts advise not to use synthetic products at all, not to eat foods with preservatives, and to avoid semi-finished products if possible.
In order for the male testicles to function properly and produce testosterone well, the diet should include lean meat or fish. It is recommended to eat more chicken eggs, vegetables and fruits. In this case, too, immunity should be triggered. A man definitely needs to eat nuts and seafood.
contrast baths
Since it is quite possible to increase potency at home, you need to competently approach this issue. One way to increase potency is to use contrast baths. It is believed that this method is the most effective, since in this case the blood flow forcibly increases, and the blood quickly rushes to the pelvic organs. Such procedures should be carried out once a day for two weeks. Men noticed the effect after the first contrast bath.
bath
If a man suffers from erectile dysfunction, bathing sessions can come to his aid. Many men want to be treated this way because they love such gatherings in a humid and warm place.
In the event that bathing has no contraindications, the man does not suffer from jumps in blood pressure, no more than diabetes, then the bath will help to cope with the disease.
The bathing session should be started gradually, you need to bathe from a few minutes, next time the time will be longer. First, a man needs to properly steam off, and then dump a small amount of cold water on himself. Vaping is allowed no more than twice a week.
How to improve potency in 60 years
At sixty, many men want to increase their libido. How to quickly increase potency at home without harm to the body, many representatives of the stronger sex want to know.
Experts say that in adulthood it will not be so easy to fix the accumulated problem of young years. Therefore, in order for potency to be satisfactory at this age, it is necessary to play sports for several years, eat right, not drink alcohol, quit smoking and walk more in the fresh air. Even at the age of sixty, doctors recommend sports, cycling, inline skating in summer, ice skating or skiing in winter.
If a man has a problem with potency, he should consult a specialist, in no case should you self-medicate.
The result after taking the funds will be good, but after several doses there may be no effect, only dependence on the pills will remain. The worst thing is that not all men cope with this problem mentally, many are simply afraid to approach a woman without drugs.
You need to take care of your health in advance, eat right, take vitamins, especially zinc or sulfur ones, give up coffee or just drink it less often, exercise more often, go for a walk, quit smoking, do not drink alcohol , notethe work and rest regime.