The effectiveness is reduced. Men often face this problem. The reasons for this can be very different, from age-related changes and inappropriate lifestyles to depression and nervous hyperexcitability. Bad habits cannot improve this situation.
There are many solutions to this problem, from medicines to traditional medicine formulations and specialized gymnastics complexes. Medications can work perfectly, but the results of taking them are short-term, and the same physical exercise can help eliminate potency problems in the long-term. Therefore, personal life is improving. There are fewer reasons for stress.
Effectiveness exercise
The main cause of this disease is the stagnation process in the pelvic area.
Due to targeted physical exertion, muscles and joints begin to work actively, blood flow is improved, and muscles are actively filled with oxygen.
As a result of this work, blood flows into the genitals and therefore erections are improved.
There are many different physical training complexes that can be used to normalize sexual activity.
The advantages of gymnastics over drugs are obvious. The latter give guaranteed results, but most men are afraid to use them because they are afraid of side effects and they may not write in the comments.
There are no contraindications to the gymnastics complex. Anyone can do it. Even if any exercise is not recommended for health reasons, it can be replaced with another exercise without affecting the final result.
Strength exercises
In order to achieve positive results, the only condition that must be observed is regularity. It is best to practice 4 times a week, and some exercises can be done every day. This load is also suitable as a preventive measure. If possible, you can do this complicated action every day.
- As a result of exercise, the production of testosterone increases, it is this hormone that controls the quality and effectiveness of erections;
- Due to targeted physical activity, the pelvic muscles are strengthened, which also affects effectiveness;
- An increase in the tone of the body usually leads to good health;
- Endurance increases and tension disappears;
- Sexual function will recover over time.
Before starting to exercise to improve men’s effectiveness at home, doctor’s consultation will not be superfluous.
This set of exercises should be well thought out and cover all the muscles involved in the process
For this, you need to think carefully about the entire complex as a whole.
- Big muscles must be involved. This will keep the whole body in good condition.
- You should choose several exercises that promote testosterone production.
- We must not forget the tailbone part, which will relieve the stagnant process in the pelvic area and improve blood circulation. Thanks to these measures, the blood flow to the genitals will also be improved.
- Due to stress, adrenaline is often produced, which can have a negative impact on sexual function when no way out is found. High-quality physical activity can lower your adrenaline levels and relieve negative stress.
- The core of gymnastics to increase male strength is a set of exercises to train the small muscles of the small pelvis. They are mainly responsible for the quality of the reproductive system.
Gymnastics at home
Exercises to enhance male effectiveness can be performed not only by those who have obvious problems in bed, but also by those who have not yet experienced these problems.
Exercise 1
Limbs on the ground, back straight. As you exhale, slowly lower your hips to your heels, making sure that your hips are in contact with your heels. Don't hit your elbows and keep your palms fixed. Then, get up slowly, straighten your back, don't bend over. Don't worry, the important thing is to stretch well and feel all the muscles. Perform 15 times.
This simple exercise to increase male effectiveness should not be underestimated. It helps to stretch the spine and remove existing clamps and pinches. Perfectly relieve the tension of the waist and massage the prostate.
Exercise 2
Stand with your feet shoulder-width apart, your knees slightly bent, and your hands on your waist. It is best not to hinder the movement of clothes. Ideally, take off your clothes or wear loose-fitting clothes. Push the pelvis forward and then backward. The lower back and legs are clearly fixed and kept in place, only the pelvis is working. Do it for 3 minutes and repeat 5 times.
Exercise 3
This exercise is good because it can be done at least every day without special conditions. If needed, you can do it at home, at work, or even on public transportation. Sit on a stool (sofa, chair, armchair) and make sure your knees are bent at a right angle. The two fists should be placed between the knees. Relax your hands, lie flat on your knees, keep your back straight and not strained. The gaze points forward. Squeeze your gluteal muscles hard, hold them in this state for a few minutes, and then relax. There should be a pause of at least 25 seconds. The 6 methods are repeated 10 times.
This kind of potency-increasing exercise can strengthen the muscles of the small pelvis and have a positive effect on the entire urogenital system.
Exercise 4
Lie on your back with your legs bent and your feet close to your hips. Keep your hands down the body. As you exhale, push your pelvis as high as possible, keeping your shoulders and feet on the floor. The latter was firmly pressed to the floor. The lower back should not be "dangling", it needs to be fixed, and all the load is concentrated on the hips and abdomen. Repeat 10-15 times.
After a few days, by not lifting the pelvis vertically upwards, but swinging it from side to side, or using weights (such as kilogram dumbbells) to place them on the groin, exercises that exercise male effectiveness may becomecomplex.
Push the pelvis to stimulate blood circulation in the lower abdomen and improve blood flow.
Exercise 5
Stand up with your feet shoulder-width apart. Squat down slowly and pull your butt back, as if you are trying to sit down on a chair. Stretch your arms forward and lean forward to maintain balance. The knees should not be bent less than 90 degrees, and the knees should not extend beyond the height of the sock when squatting. Exhale when you squat, and when you inhale-return to the starting position. Perform 10 times.
In this exercise, the load is placed on the back muscles of the thighs. If the front muscles start to hurt during the execution, then you are not working properly. You cannot squat, it is an unnecessary burden on the knee joint. You can increase the load by adding side kicks when lifting.
This enhanced exercise helps to establish blood circulation in the pelvic area and improve the condition of its joints. In addition, this squat is very suitable for tightening the hip muscles and thigh muscles.
Exercise 6
Sit on the floor, 90 degrees below your knees. Inhaling, the right shoulder suddenly tilted forward and upward, and at the same time straightened the leg of the same name. Exhale and slowly return to the place. Repeat to the left. Alternate each side 10 times.
Exercise 7
Lie on your back with your legs bent and your hands at your sides. When you exhale, violently spread your knees to the sides, as if a spring is pressing on your knees from both sides. You can create this resistance with your hands. You don't need to try to pull your knees all the way to the floor. It is important to monitor your breathing. It should be strong and regular. If breathing is not correct, the load will not have any effect, because there is no oxygen saturation, so blood circulation will be insufficient.
This strength-increasing exercise helps to open the hip joints, while the muscles of the buttocks, inner thighs and perineum are also working. Perform 15 times.
Exercise 8
Sit on the floor. For convenience, you can lean on your hands and put them behind your back. Put your leg on your leg, rub it up and down, and then you should change. The range of motion should be the largest. Do 5 methods at least 30 times.
Thanks to this exercise that increases effectiveness at home, the muscles of the inner thighs are strengthened and the blood flow to the smaller pelvic muscles increases. The erection is restored.
Exercise 9
This exercise is known as one of the best helpers to restore erection and urogenital function. You need to sit on the floor and start walking, moving your legs forward alternately. You don't need to bend your knees. Try not to pull your legs off the floor. Your arms are bent at the elbows and work actively. You need to "walk" for 30 seconds, and your back should be flat. Movement-Take the initiative and move forward to the greatest extent possible. Otherwise, proper muscle tension will not occur. Perform the method 5-6 and take a break.
Exercise 10
This exercise requires a certain amount of attention. Lie on your back with your right hand under your head and your left hand on your genitals. It is important to keep the palms warm by rubbing the palms until they become hot. Tighten the muscles of the legs and buttocks while slightly squeezing and pulling down the genitals. Repeat 5 times, at least 20 times.
This simple exercise to increase effectiveness at home helps increase blood flow to the genitals and improve the supply of oxygen and blood.
Chinese practice
Qigong is a special sports complex developed in our country. There are many different traditional Chinese medicine complexes that can be used to treat various diseases. There is qigong, whose purpose is to restore an erection. These exercises can improve the tension of the pelvic floor muscles and help improve blood flow.
The physical fitness movement in China was introduced to us from ancient times in China, and it was the system developed by Taoist priests. In practice, this kind of gymnastics can not only effectively solve the problem of male sexual function recovery, but also treat other diseases of the small pelvis.
Regular Chinese training will help you regain your masculinity. This complex is also recommended for men who want to have offspring. Therefore, in China not long ago, all young people who wanted to get married had to do this qigong.
Qigong restores sexual function to fill your pelvic muscles with oxygen and help normalize the body's reproductive function.
The male hormone background is stable, the entire genitourinary system works normally, and the quality of sperm is improved.
qigong
To complete this complex action, you need a mat, a special mat best suited for yoga.
Exercise 1
Lie on your stomach with your legs extended, arms stretched along your body, palms down. Hold your palms on the ground, and while inhaling, slowly raise your upper body as much as possible and bend your back. The lower body does not work. After reaching the highest point, tilt your head back and fix the position for a period of time. Then, exhale steadily and go down. Lift at least 10 times.
When doing this exercise at home to increase strength, you do not need to tear your thighs off the floor, bend your body at the waist, and do not make sudden movements. Monitoring breathing and execution speed is very important, it is measured and unified from start to finish.
Exercise 2
Position-Lie on your back with your arms along your body and your left leg bent. Exhale slowly, and at the same time raise your torso, extend your arms forward and straighten your right leg. You should get a crease. The entire load falls on the left leg. The rise should be steady, not sudden.
When the right knee is level with the left knee, lock this position for a few seconds, and then return to the starting point steadily. Exhale slowly at the same time. After that, switch legs and repeat. Remember, you should never bend your knees. Repeat at least 10 times.
In addition to actively providing oxygen to the pelvic muscles, in this exercise, in order to increase the strength of the male, depression is trained, which also helps to achieve the overall goal.
Exercise 3
Lie on the floor with your arms along your body and your legs crossed-just above. Take a deep breath to absorb the air while slowly pushing your body up. Only the left heel and back of the head should touch the floor, and everything else, including the hands, should be parallel to the floor. Maintain this position for 2-3 seconds. Exhale air gradually and lower yourself to the floor. Do not do this suddenly under any circumstances, and do not fall. Change legs and do it again, but the right heel plays a supporting role. Do it at least 10 times.
This improvement of the body can not only exercise the muscles of the pelvis and buttocks, but also exercise the entire body. The most important thing during execution is to monitor your breathing. It should not become sharp during long pauses.
Exercise 4
Lie on your back on the floor. Straighten your legs and keep your hands running along your body. Slowly raise your legs until the socks touch the floor behind your head. At the same time, support the body with both hands, leaving only the shoulder blades on the floor. Back to the starting position. Don't let your back drop, upside down, don't jump. Repeat the exercise at least 10 times to restore effectiveness.
Exercise 5
This exercise requires a certain amount of flexibility, but if you have problems with the spine, osteochondrosis or peptic ulcer, you shouldn’t do it at all. If your natural flexibility does not allow you to reach your feet with your hands, you can use straps, ropes or straps.
Lie on your stomach. Keep your hands along your body, bend your legs at your knees, and grab their ankles with your hands. The support should be placed on your belly, with your back bent, making sure not to turn sideways and keep your balance. Take a deep breath.
When exhaling, keep your legs as close to your head as possible, bend your back as much as possible at this time, then relax, and inhale again. Repeat this exercise to increase effectiveness 10 times.
Exercise 6
Get on all fours and lower your head so that you can see your feet. Inhale slowly and pull the knee of the left leg toward your face. At the same time, keep your back still. Lock for a few seconds and return to its original position. Pull your right knee toward your face while fixing the position and return to the starting point. Do each leg at least 10 times
Exercise 7
Lie on your stomach on the floor. Stretch your arms diagonally upwards, then spread your legs. Your body should look like the intersection of two lines. One line is the left leg and the right arm, and the second line is the right leg and the left arm. When you take a deep breath, raise your arms, head, and legs and stay in this position for a few seconds. Concentrate all the power in the stomach. Exhale slowly and lower your body to the starting point. Repeat at least 10 times.
If you do this exercise to increase male effectiveness at least four times a week, you will have obvious positive effects after one month. The strength and activity of the male reproductive system will be restored. The main condition is the quality of monitoring performance. If you cannot complete the set number of times from the first day, you will need to work hard to do more next time. Until the desired effect is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles during exercise will not get the necessary oxygen saturation, and the long-awaited self-repair will not occur.
How to improve Kegel's effectiveness
Kegel exercises not only restore sexual function, but also remove prostate and hemorrhoids. This exercise also has a positive effect on erections. The great advantage of this kind of gymnastics is that it can be performed not only at home, but also at work, even on public transportation and while driving. It does not require any special time and can be almost completed on the go.
The essence of gymnastics is to train a single muscle-PC. To find it, you need to interrupt the flow of urine while urinating, when the same PC muscles are under tension. Exercise is very simple, squeeze and relax the PC muscles. When squeezing, fix the muscles for as long as possible, no less than 5-10 seconds, and then relax for the same amount of time.
Although it seems simple, you need to start training a few times. So, for the first time, five are enough. Gradually, you can increase the number of times per day. This sport can be easily combined with any other complex gymnastics to improve male abilities.
Within three weeks, this exercise to improve erectile function will bring significant results.