Good potency is a sign of male power, which directly affects self-esteem and thus the quality of intimate life. Chronic stress, neurosis, lack of sleep and rest can cause intimacy problems and decreased sexual performance, which can make men feel depressed on a psychological level. Exercise at home effectiveness is a simple and quick way to increase effectiveness and improve erection quality. Consider when physical exercise is needed, and which exercises are most effective for men?
Who is suitable for exercises to increase effectiveness?
Of course, regardless of age and lifestyle, all men need erection exercises. Their implementation is not only to treat, but also to prevent impotence. The specialized training complex focuses on strengthening the perineal muscles, allowing you to overcome erectile dysfunction.
Indications of physical activity:
- Erectile dysfunction;
- Pathology of the genitourinary system;
- Decreased libido;
- Premature ejaculation;
- Low endurance during sexual intercourse.
The problems described are usually caused by impaired blood circulation and pelvic congestion. In the presence of these factors, physical. Activities will significantly help and increase male strength. Training is also helpful when the cause is stress and nervousness, because it promotes the production of the hormone serotonin, a substance that fights stress and its consequences.
When the cause of the decline in erectile function is medication, exercises that increase effectiveness have little effect. In this case, you need to contact your doctor and they will adjust the medication-replace the medication with side effects with similar medications that do not negatively affect sexual function.
Contraindications
There are few contraindications to exercises to improve effectiveness at home. It is recommended to avoid physical activity in the context of worsening genitourinary system infection, accompanied by respiratory tract and cold, accompanied by fever, fever, and general malaise.
Contraindications include the inflammatory process in the pelvic area, because the increase in blood circulation during exercise will respectively cause the spread of inflammation, thereby aggravating the health condition. In addition, it is not recommended to perform physical activity on any localized tumor process.
Cardiovascular disease is a relative contraindication. In this case, it is recommended to consult a medical expert, because disproportionate load can cause complications. It is necessary to consider factors such as men’s age and accompanying diseases.
In obese men, the heart, blood vessels, and joints bear a heavy load. If you start training suddenly, then this will cause your health to deteriorate. In the case of obesity, it is necessary to give any load. If symptoms such as headache, nausea, and dizziness occur, stop exercising immediately.
Complex of general intensive exercises
The exercise to improve effectiveness consists of two parts. These are general strengthening exercises and direct training of the PC muscle (pubococcygeus muscle). The focus of general strengthening exercises is to normalize blood flow, stabilize balance, and increase muscle tone and endurance.
The pubococcygeus muscle is responsible for effectiveness and sexual health. If she is strong and well-trained, then there will be no problems with the prostate and the urination process. Otherwise, men will experience a series of privacy problems-premature ejaculation, erectile weakness, low libido and low libido.
To start training your PC muscles, you first need to find that muscle. The easiest way to feel it is when urinating: you need to place two fingers between the testicles and anus and stop urinating for 2-3 seconds by the tension of the same muscle. It will be felt clearly under the fingers. As an alternative to searching-gently "shake" the erect penis: at this time, muscle tension can be clearly felt.
Erectile function exercise, especially PC muscle training, has the following characteristics:
- The essence of training is the alternating relaxation and tension of the PC muscles.
- You can train the pubococcygeus muscle while sitting, standing, and lying down.
- In order to improve the effectiveness of the course, it is necessary to tighten the muscles and hold your breath when you fully exhale.
- The increase in load is gradual.
- During the meeting, it is recommended to inhale through the nose and exhale through the mouth.
- All exercises are completed 120 minutes after meals. Fasting exercises are prohibited.
During training, it is recommended to follow the drinking regimen-drink at least two liters of clean liquids a day. During the course, you do not need to drink alcohol because the load on the cardiovascular system will increase.
Squat
Squat is an effective exercise to improve male strength. This kind of profession has been widely known since the school year's physical education class. The man stands straight with his legs shoulder-width apart. The socks on the feet should be slightly turned outwards-this can reduce the load on the knee joint.
To do this exercise, you need to tighten the muscles of the perineum and buttocks and try to move your weight backwards-just like a man wants to sit on a chair. In the lower position, they stay for 3-5 seconds, and then slowly return to their original position. Start with 10 sets and one exercise every day. After a week, you can increase the number of approaches to 30-50.
Pelvic rotation
Rotating the pelvis helps to get rid of impotence. This is a simple exercise that all strong players can do. It helps to normalize blood circulation and balance pelvic congestion, thereby increasing effectiveness. Starting position: Stand up straight, with your feet shoulder-width apart, and your hands on your waist. Then you need to rotate the pelvis: 40-50 times in each direction.
Running or walking in place
Not everyone has the opportunity to jog in the park area. Or, exercise is recommended-running or walking in place. The legs should be as high as possible so that the knees touch the abdomen. During the training process, the hands will also be actively exercised.
It is enough to "run" for 8-10 minutes a day. In order not to feel bored, you can open interesting videos or music. Like ordinary neighbors, running in place can be replaced by skipping rope.
Improved arch or bridge
In order to increase effectiveness, the intensive exercise complex includes an exercise called to improve the arch of the foot. The man lay on the floor, bending his knees and putting his arms on his body. Then you need to slowly get out of the water and raise your hips-put your heels and palms on the floor. Try to squeeze your gluteal muscles when lifting weights. In this position, lock for 30 seconds and return to the starting position.
Each time you exercise, the time to keep your hips loaded is increased by 10 seconds, gradually reaching two minutes. An exercise involves 5-8 methods. As long as you feel good, there are more possibilities.
The set of exercises described help increase testosterone production, relieve uncontrolled ejaculation, enhance the sensation during intercourse, and improve the characteristics of semen. Regular exercise can well prevent stagnation and circulatory disorders, genitourinary system infections and prostate cancer. In order to achieve the necessary results, you must do it every day for at least two months. When things get better, you can switch to exercise 2-3 times a week.