Training for potential - which is most effective for men?

3 June 2021

When dealing with erectile dysfunction, it is better to use an integrated approach, and not just use medications and drugs. In addition, a man definitely needs to normalize his diet and increase physical activity. Exercises designed specifically for potency help strengthen muscles, activate blood circulation, and improve mood.

How important is activity to "masculine strength"?

One of the most common causes of decreased male strength is an inactive lifestyle and low physical activity. In addition, modern criteria for traction include even posture, muscle definition, and fit.

Exercising regularly helps:

Provide full oxygen saturation of body tissues and cells;
Improves general blood flow and microcirculation in the pelvic organs;
Increase endurance and get a good physique;
Strengthens the immune system, increases the body's resistance to infections and viruses.

However, you need to know that the level of exercise should be moderate. Excessive prolonged exercise can have a negative effect on the body system. Often, bodybuilding athletes experience sexual dysfunction due to excessive perseverance or the use of pharmacology. Supplements of this type cause great harm to the body, reduce male strength and cause skin diseases.

The most effective exercises to increase potential. Top 20

To improve sexual performance, specialists in physiotherapy training have developed a complex that includes training for male potency, solving a variety of problems. Some of them are designed to increase testosterone, others have a tonic function, and others prevent the formation of stagnation. Also, physical activity is important for the prevention of inflammatory diseases of the prostate gland, which largely determines the level of strength of men.

Exercises that affect blood circulation

Normal blood circulation in the small pelvis is the key to a stable erection. If the lumens of the arteries do not expand enough, and the lumens of the veins narrow, then fluid circulation is disrupted.

Stagnation in organs, contributes to the development of prostatitis and sexual dysfunction. Exercise to energize at home for men helps restore blood flow without additional visits to the gym. Enough to run a special complex instead of the usual filling.

"Birch"

Exercises that are commonly done by many since childhood. It is done simply:

From a prone position, lift the leg up to a 90 -degree angle relative to the body made;
Place your hands under your buttocks, tear the pelvis and lower back from the floor surface;
As a result, only the head and upper back need to lie on a horizontal surface;
Measure at the position shown for 2. 5 minutes.

Exercises for the pubococcygeal muscles

This exercise is the first exercise recommended to improve erectile function. The small complex helps you feel the muscles and learn how to control them. It includes:

Stop the jet. Manipulation is performed during the act of urination. The jet must be stopped and restarted. Features: in the first days, a painful sensation may occur. If you are unable to stop the jet, then this indicates muscle weakness. An important ambition to strive for is to stop three times at a time;
Muscle tension. If the beginning of the complex helps to feel it, then the second exercise teaches control. You need to start with 10 repetitions, the number of which should be increased over time. It is necessary to stretch the muscles and maintain this condition for as long as possible. Exercises are done at any time, the main thing is that the man sat at the same time.

"Eight"

This movement smoothes blood flow and stretches the muscles effectively. To solve it it is necessary:

Perform 8 repetitions, describing the number "8" with the hips toward the "back";
Draw the same number eight moving forward;
It is important to keep an eye on the body while exercising - the upper body should move as fast as possible, only the buttocks and lower limbs should be involved.

Jumping squatters

Exercise that has a positive effect on blood circulation, but puts high pressure on the heart, therefore movement should be done with caution if heart disease is present. Be required:

With your feet shoulder -width apart, squat down;
Place your palms on the floor or mat;
With a sharp motion, kick your legs backwards until you get an initial push-up position;
Gather the lower limbs again and jump, taking a standing position.

It is recommended to do this exercise 8 times for 4-5 approaches.

Raise the pelvis

A useful and not too difficult element of gymnastics for male potential, which must be done 10 times or more. For implementation:

Lie on the floor, stretch your arms, bend your legs;
Raise the pelvis as high as possible;
You should lean on a horizontal surface with your legs and back;
To increase the difficulty, you can put weight on the stomach and hold it.

Testosterone producing load

Testosterone is a hormone that allows men to be attracted to women and physically aroused.

Strength training to increase potency can increase the production of sex hormones, and also contribute to beautiful and relaxed muscles. A large number of elements are performed in the gym under the supervision of an experienced instructor or friend.

Deadlift

Energy -intensive workouts that affect many joints and muscles. For proper execution, a man must be flexible, therefore, beginners are advised to use a gymnastic complex first to increase flexibility and strengthen the buttocks.

Exercise techniques:

The back should be straight and taut throughout the entire execution;
The collection appears straight, if lowered, the spine will disappear evenly;
The chest must be moved forward;
The first approach is performed with an empty barbell until the muscles remember the dynamics and mechanics of the correct execution;
The legs should be shoulder width apart;
The emphasis falls on the heels;
When gripping the crossbar, you should use a regular grip;
Lifting the bar is done because of the tension of the muscles of the lower legs and buttocks;
After bringing the crossbar to the top point, it is important to maintain a straight backward position without bending backwards;
You need to lower the load slowly, using the leg and pelvic muscles.

Weighted squats

These squatters are divided into 3 types:

Cups - require the use of any weighting agent. It must be carried in the hand and pressed to the chest. The main position is feet wider than shoulders, toes slightly outwards. Your back must be flat throughout the workout. The squat should be straight, the knees twisted towards the socks, the elbows at the lowest point placed between the knees;
Squats with barbells on the shoulders are recommended for more experienced athletes. The cross should be placed on a trapezoid at the back of the head. Hands are at shoulder level, palms facing forward. It is very important to keep the spine straight to reduce the chances of injury. The breath must go down, exhale - grow;
The front squat is the most difficult technique, but also the most effective. The cross should be held at the level of the collarbone, slightly higher. By placing the crossbar on the collarbone, the athlete prevents the barbell from rolling. Throughout the entire movement, it is necessary to monitor the vertical position of the body carefully.

Bench press

Exercises are performed from a prone position. Special benches are used. The key to correcting performance is a comfortable position, a falling support on the legs, pelvis, shoulder blades and the back of the head. It is important that the head is glued. You need to look straight up, it is not recommended to control the movement of the bar with your eyes.

The shoulder blades should be united and slightly bent. The knee angle is not more than 90 degrees. The feet are pressed to the floor with effort, the grip being the most comfortable for a man. Removing the bar from the shelf, you should fix it for a few seconds, then begin to slowly lower it to the chest. After reaching the optimum bottom point, press.

Lift the crossbar for the biceps

This exercise is very popular among men, but many instructors argue that this technique is often wrong, respectively, the element of strength does not bring all the benefits, but the risk of injury increases.

Rules for proper execution:

The cross is located at pelvic level, the grip is slightly wider than the shoulders, the legs are in the same position. Body straight, knees bent. Keep your palms away from you, elbows near the torso, press the press;
Movement of the forearms and strength of the biceps provide weight gain;
After bringing the bullet to the maximum maximum point, pause and count to 2;
Slowly lower the weight to the starting position
Inhale while moving down, exhale while up.

The greatest effect of the power element will be in the following situations:

Do not swing the crossbar, quickly vomit;
Lifting the crossbar from the pelvis to the shoulders should be done along the trajectory of the wide arc;
Upward movement is faster than downward movement;
All elements run smoothly;
The elbow should be held slightly bent at the lowest point.

In the first stage, you should limit yourself to 8 repetitions and 5 approaches (weights are chosen individually).

Military press

The most famous version of the military bench press is done like this:

Simple neck (20 kg) with metal pancake lock;
The principle of grip - the location of the hands is wider than the shoulders;
Starting position - flat spine, knees with springs, legs apart;
The rod must be squeezed until the hand tension is strongest, after which the load should be lowered;
It is important to make sure that the bar does not touch the ribs, but at the same time lowers the bar under the chin.

Exercise for normal prostate function

Inflammation of the prostate gland and other urological diseases have a negative impact not only on overall well -being, but also on erectile function.

Therefore, it is important to do physical exercise for potential, which has a good effect on the prostate and ensures full functioning.

Squatters

A small set of exercises recommended to be done in full, not limited to one or two elements:

Hold the back of the chair and squat as deep as possible for 5 times;
Perform the same movement, but return to the "standing" position to rise on the toes;
Alternately place your feet at a height, using the gluteal muscles during the movement.

Lift your knees

To do the exercises properly, you should lie on a horizontal surface. The next step:

Stretch your arms and legs;
Lift the right knee and pull to the chest;
Count to twenty;
Return to original position;
Do the same with the left foot;
Requires 3 repetitions.

"Superman Tricks"

This element is performed from a prone position. Need:

Stretch the arms forward until the whole body is in one line;
Tear the arms and legs off the floor at the same time;
Dissolve them in different directions;
Freeze for 15 seconds;
Take the starting pose;
Repeat several times.

"Flight"

For this gymnastic element, you should pose along the four and place your palms on the floor. Further:

Tear the left arm and right leg off the floor;
Tighten your stomach as much as possible;
Pull the upper limbs forward, the lower limbs backward;
Freeze for 15-20 seconds;
Go back to the beginning and relax;
Repeat by changing arms and legs;
Do it 8-10 times.

Abdominal breathing

Breathing in the abdomen is very beneficial to keep the prostate gland functioning. Lying on your back, you need to inhale as deeply as possible, and tighten the abdominal muscles. In this position, freeze for 10-20 seconds, then rest.

Often, in the early stages, a man "loses his breath" after a while, but then the ability not to breathe for up to 1 minute develops.

Gymnastics to increase male potential

It is worth noting a variety of oriental practices, as well as exercises developed by Chinese and Japanese instructors to increase potential, called gymnastics.

Even among the elements of yoga, there are movements that are beneficial to restore sexual function.

Sit down

The starting position is similar to the lotus position:

Bend the right leg and pull the second leg to the inside of the thigh until the heel rests on it;
Leaning on your left foot, hold your foot with the palm of your hand;
Maintain the position for 3-4 minutes, while massaging the feet;
Perform reflected exercises;
It will take 4 approaches.

Classic slopes

Special bending techniques that effectively increase male strength. For proper implementation is required:

Stand up straight and straighten your legs 70 cm;
Stretch your arms to the sides;
While inhaling, bend until the fingers of the left hand touch the right foot, while the second hand appears straight up;
Exhale to straighten;
Perform reflected exercises;
You have to do 7-8 repetitions.

"Swaying tail"

To create this element, you need to take a picture of the embryo, and then:

Stretch your arms along the body, place the palms upwards;
Relax your head muscles, place your forehead on the floor;
Begin to perform movements with the back in such a way as if there is an imaginary tail that needs to be moved;
Continue until moderate fatigue occurs.

"Archery"

For proper implementation, several manipulations are required:

Place your right foot forward and bend until the knee is just above the toes;
Place your left foot backwards, it should be straight and leaning across the foot;
Raise your right hand and stretch it forward with a motion, as if the bow were clenched with a fist;
Pull back the invisible bowstring to the left;
Tighten the chest muscles, lift the chin slightly, freeze for 5 minutes;
Switch limbs and repeat.

"Snake"

The last exercise relates to ancient Japanese and Chinese spiritual practices. You need to lie face down and stretch your body. Next, you need to do the following:

Press your palms to the floor, place just below the shoulder line;
Inhale and lift slowly;
The back should be bent, but the pelvic bone must be pressed to the surface;
After reaching the maximum level, you should put your head as far as possible and freeze;
Return to starting position smoothly and slowly, while exhaling;
You need to repeat the element at least 10 times.

In addition to doing special complexes to increase potency, you should also take regular walks in the fresh air. Morning jogging, but not for long, swimming in the pool, and yoga are considered useful. The latter provides the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and has the effect of increasing the sensitivity of nerve endings. In addition, oriental practices coordinate the emotional state necessary for a satisfying life and a balanced mood.