The most effective exercises for power.

There are few men who would not worry about preserving their virility for many years. The sexual instinct is one of the most powerful instincts that increases self-esteem. However, it is very vulnerable.

Exercises to increase power should be considered as a way to prevent and correct minor temporary psychogenic disorders. Erectile dysfunction in men can be caused by:

• poor nutrition;
• unfavorable environment;
• Chronic stress;
• sedentary lifestyle, smoking;
• drink alcohol and even seemingly harmless beer.

Regardless of age, sexual failure can happen to any man.

The causes of erectile dysfunction are hormonal disorders, infections of the genital tract leading to prostatitis, in men over fifty years of age, prostate adenoma leading to prostatectomy, in older people vascular problems, atherosclerosis. Serious causes require serious treatment.

What are the benefits of exercise?

Men, after the first episodes of erectile dysfunction, rush to the pharmacy to buy a remedy that will radically eliminate the problem. It's easier to take a pill than to train systematically. The effect of the pill or spray occurs immediately.

The disadvantage is that all medications have many contraindications and side effects that negatively affect health. This is also a blow to the budget: they are all expensive.

Among men who care about maintaining potency at a good level, there are supporters of taking natural vitamin and mineral complexes. This is really cool, but there are pitfalls here too:

• You should buy dietary supplements only from well-known manufacturers in special departments of stores or pharmacies;
• You cannot order dietary supplements over the Internet or by phone, no matter how much it is advertised. When you buy powder from the penis of a dried donkey, prepared in unsanitary conditions and for a nominal price, you run the risk of ending up in the place of this animal deprived of its genitals.

Through this negative prism, look at the benefits of a series of physical exercises to maintain and increase male sexual activity:

• costs are minimal, since you can exercise both in the gym and at home;
• systematic performance of male exercises will lead to a better erection and strengthening of the body as a whole;
• physical activity compensates for the consequences of sedentary work;
• There are no age restrictions, you can always choose physical complexes for both young men and older men.

Effect on power

Improve blood circulation in the pelvis.

• Having received an impulse from unbridled libido, the cavernous bodies of the penis fill with blood.
• The ischiocavernosus muscles contract, blocking blood flow from the veins.

This state is an erection. The exercises increase blood flow and microcirculation in the pelvic area, thereby achieving normal filling of the corpora cavernosa, lengthening and thickening of the penis.

Why might blood flow decrease under normal conditions? There are many reasons and the most common are:

• alcohol and smoking and, consequently, vasospasm;
• sedentary work;
• passion for fast foods that negatively affect the vascular wall;
• there are picnics in nature: beer, vodka, pork skewers;
• cars - remember: "Our people do not take a taxi to the bakery! "Now they travel everywhere and always.

No one is asking for a total abandonment of the benefits of civilization and other small pleasures of life. Physical exercise will help minimize damage by normalizing blood circulation.

Strengthening the pubococcygeus muscle.

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of love and a brilliant orgasm. This muscle connects the lower end of the coccyx and the inner region of the symphysis pubis.

It plays an important role during orgasm by providing rhythmic contractions.

A well-trained pubococcygeus muscle:

• eliminates congestion in the pelvis, which means it prevents congestive prostatitis;
• improves testicular function and hormonal levels;
• will increase power;
• improve the quality of orgasm;
• It will prevent premature ejaculation.

How to do the complex correctly.

The good thing about muscle training exercises is that some of them can be done anytime, anywhere: at work, at home, or on the go.

The main complex includes only 2 exercises.

Name	How to perform
stop the flow	During the act of urination, it is necessary to stop it 2 or 3 times, tensing the pubococcygeus muscle. This can be done every time you visit the bathroom.
Muscle tension	Up to 3 series of 10 compressions are performed.

Additional complex

It is aimed at increasing potency in men.

1. Maintain tension, change it for relaxation. It is important that the time of these two actions is the same: 3 seconds of tension, 3 seconds of relaxation.
2. Speed tensions. Rapid alternation of contractions and relaxations up to 20 times. 3 approaches.
3. Lifting weights. Hang the towel over your erect penis and try to lift it in a bouncing motion. The load can be increased by wetting the towel.

Recommendations for implementation:

• the strength of the tension is more important than the amount of tension;
• the muscle contracts separately from other muscle groups;
• connection of the respiratory rhythm with the work of the muscle: tension (inhalation), relaxation (exhalation) or vice versa;
• training mode;
• regularity: at least 2 times a day.

The condition for the rest of the techniques is the choice of appropriate physical activity: after exercise you should feel tone, tinnitus and not weakness or fatigue. In the next lesson, it is recommended to increase the load no more than 10% of the previous one.

The best exercises to restore and increase power.

There are both individual exercises to improve power and special complexes, which are assigned to gym instructors to teach. The technique can be studied step by step in video lessons.

Let's start with individual exercises that can increase power at home in men.

Above your feet

1. Active walking in place with knees up.
2. You can even help yourself with your hands, pressing your knees against your stomach.
3. The load gradually increases from 30 to 50 knee raises.

Voltage

Effectively increases libido.

1. Stand straight, arms along your body, body relaxed, look forward.
2. Inhale from the lower abdomen, hold your breath and, as you inhale, squeeze the muscles of the anus for 3-4 seconds, then relax as much as possible, accompanying this with exhalation.
3. Once breathing has been restored, repeat 5-6 times.

keep the ball

1. When tensing the muscles of the lower extremities, it is necessary to hold a medium-sized ball between the knees.
2. Perform lying on your back, with your legs bent at the knees and hip joints.

pelvic rotation

1. Circular movements of the pelvis in Jedi yoga are called the "winner's dance. "
2. Rotating the pelvis in different planes causes an increase in power and can contribute to a variety of frictions during sexual intercourse, which will undoubtedly surprise and delight your woman.

Walking on the buttocks

This power exercise simultaneously belongs to both Jedi yoga and traditional treatment methods.

1. Sit on the floor, with your legs extended forward and your hands too, you can put them on your belt.
2. Walk forward contracting the gluteal and leg muscles, walk 2 meters, return back in the same way.

Bicycle

Erectile function can be improved thanks to increased blood flow in the pelvic area through the well-known bicycle exercise.

1. You choose the rhythm yourself.
2. Be careful with your breathing as you rotate your legs.
3. Cycling strengthens the abdominal muscles, is an effective treatment method for impaired peristalsis and a tendency to constipation.

Frog

1. Emphasize lying on straight or slightly bent arms.
2. Alternatively, draw your knees toward your stomach.
3. 10 times in 3 approaches accelerates blood in the areas of the groin, pelvis and lower extremities. The frog is included in martial arts warm-up exercises.

Scissors

1. Lie on your back, with your arms along your body or clasped behind your head.
2. Raise your legs straight, spread them as wide as possible and cross them.
3. The leg movements imitate the work of scissors. Exercise strengthens the abdominals, eliminates excess belly fat, and restores hormonal levels.

squats

It has long been known that the most attractive place for women on a man's figure is the buttocks. An inflated elastic butt is a good sign that its owner's erectile function will be optimal.

Including squats in your morning gym routine will have a positive effect on male power. Chinese scientists believe that if he squats regularly, gradually increases the number of squats, combines them with massage of active points and abdominal breathing, he can get rid of 100 diseases and live up to 100 years. The effectiveness is explained by the restoration of the flow of vital energy qi.

A correct squat is done like this.

• Feet shoulder width apart, toes slightly to the sides.
• While exhaling, we squat until the fifth point goes down as much as possible 15 to 20 times.

holding the stone

1. The stone is imaginary and it is necessary to hold it by contracting the gluteal muscles in a standing position with bent knees.
2. This is useful for increasing power and strengthening the muscles of the anus. At the same time, a gentle prostate massage occurs.

Four-legged exercises.

You can relieve fatigue and accumulated tension like this:

1. From the "all fours" position, resting your knees and palms on the mat, feet stretched back, as you exhale, slowly lower your buttocks back and down, sitting on your feet.
2. Stretch your arms forward, stretching your torso behind them.

Butterfly

Only physically trained men can immediately achieve the maximum range of leg extension at the hip joints.

1. Sitting on the floor, spread your bent legs apart at the hip and knee joints, leaning forward as you exhale.
2. You can hold your feet with your hands.

Yoga

The ancient Indian teaching, which combines the adoption of special postures (asanas) with relaxation of the spirit, has long aroused great interest for those who strive to maintain health. After taking a few lessons with the guru, you can continue the practice at home. They have a positive effect on the blood flow of the small pelvis, open the chakras, the energy of which prevents the development of impotence.

1. The most common power asanas performed at home are the lotus and birch poses.
2. The first is done sitting on the floor, with your back straight and crossed, your feet pressed against your thighs.
3. Hands on knees.
4. When performing the second, you should stand on your shoulder blades and keep your legs straight and raised.
5. Mentally focus on the area of the 1st and 2nd chakras.

Qigong

China also contributed to solving the problem by developing the qigong power system. Originating in Tibetan monasteries, qigong quickly gained popularity.

Observations established that the loss of male strength shortened the years of a man's life, and children born to parents who practiced this gymnastics were healthier and stronger. Therefore, future parents were recommended to do intense exercise before conception.

Exercise "deer"

Performed in the "rider's stance. "Feet shoulder width apart, bent. Arms at chest height, slightly bent.

• Tighten the tense muscles of the pelvic floor, inhale through the nose (inhale - 15 s, the tongue touches the roof of the mouth);
• firmly grip your thumb with your fingers;
• tense your muscles and do not breathe for 10 s;
• relax, exhale through your mouth (exhale for 5 seconds, with your tongue towards your lower teeth).

Qigong helps to remove blockages and restore the flow of vital qi energy along the energy meridians of the human body by performing special exercises. The result will be greater potency, increased libido, better sperm quality and the prevention of congestive prostatitis and prostate adenoma.

Complexes to improve erection and potency.

The scattered exercises can be combined as you like, creating your own training system. An alternative is the author's complexes to improve men's health.

Exercises for prostatitis from Dr. Popov.

The technique is specific and more similar to traditional medicine treatment methods.

1. One of the exercises involves sitting not on a chair, but on a freshly cut stump of a deciduous tree and repeatedly rising from it.
2. Another is to place a warm, freshly laid chicken egg under the perineum area. Too unconventional, but maybe there is some truth to it.

Complex to improve Norbekov's potency.

Dr. Norbekov is known for the fact that the technique he developed treats more of a specific disease. The balance between external destructive influences and the body's defenses is restored. His lessons mobilize the body for self-healing and self-regulation.

The complex combines physical exercises, meditation, acupressure and other massages and breathing exercises. The technique is patented and used in Russia, Germany, Israel and the United States. You can learn the technique at Norbekov Centers or independently using books and video lessons.

aleksin complex

Yuri Aleksin, by his own example, demonstrated the effectiveness of the described physical exercises for strengthening and increasing power. His complex includes exercises such as:

• above the leg;
• Voltage;
• running in place without lifting your toes;
• pelvic lift;
• pubococcygeus muscle tension;
• hold the stone;
• walking on the buttocks.

Arnold Kegel Gymnastics

For almost 100 years, Kegel exercises have been used around the world. Strengthening the pelvic floor muscles helps:

• restore masculinity;
• avoid premature ejaculation;
• get rid of urinary incontinence.

These exercises are especially effective for achieving good power in men with diabetes, obesity and an operated prostate. The complex includes work with the love muscle, tension of the anus, gluteal and pelvic muscles. There are Kegel exercises for women who suffer from urinary incontinence.

Dr. Bubnovsky's technique

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. There are 4 exercises in its complex:

• raise your legs while lying face down;
• raising the pelvis;
• rotation of the pelvis;
• push-ups from the wall.

Morning exercise

In any usual complex of morning exercises, you can safely include something that benefits male strength. The main thing is to receive a charge of liveliness, good mood and tone for the work done. Without overloading your body, you can add dumbbell weights to your morning exercises.

1. It is very good for potency to start the day with hula-hooping;
2. If you are embarrassed to use a "lady" device, take an expander: one end of the expander in your hand, hook the second to your foot, pull - hand up, leg down; While sitting, hold a butterfly expander between your knees. Bring your knees in and out.

Trainings are carried out 2 times a day. If the evening complex takes place in the gym, include a bar. A beautiful figure with excellent power is a beneficial advantage.

Contraindications

For many men, due to age or illness, physical activity is contraindicated. No need to overload your body, try cardiovascular training.

Conclusions and reviews.

Without waiting for signs of weakening power, choose several exercises or a complex that you like. Systematic exercises will bring benefits and give the joy of quality sex to the woman you love.

Numerous reviews talk about the benefits of classes. The topic is delicate, not for a general overview, but men share their problems and successes on the forums: