Sexual activity in the life of each modern man occupies an important place.Sex for many men help the claim, achievements in this area contribute to the growth of self-destruction.In addition, the mood has been improved, and the problems are withdrawn.In order to have the opportunity to enjoy sex for many years - you still have to start controlling the state of the reproductive system in your youth, to treat disorders and pathology in a timely manner.No small help will ensure the exercises for potency.It is not difficult to perform them, but they are quite effective.
Benefits of training and exercise for potency
The potency is closely associated with sports, because physical activity protects a male body from changes that are poorly reflected on health.
For example, due to prolonged sitting, blood circulation in pelvic authorities occur, blood stagnation occurs, various pathologies, males sexual dysfunction develop.
The performance of physical exercises helps men train the muscles of the cardiovascular system, increase the content of oxygen in the blood, increase bronchi and lung functionality and improve blood circulation.In addition, exercises to increase potency contribute to the development of muscles in the pelvis, which leads to increased blood flow, and this helps to fight stagnation and inflammation.
Types of exercises
Exercises in the morning
A genital organ of man in the morning when awakening is high.It is necessary to evaluate inguinal muscles so that it jumps.This exercise activates blood circulation in the pelvis.Every day, the number of "jumps" must be increased by 1. When you feel uncomfortable when you do exercise, you need to reduce the number of movements into a pleasant condition.Remember that exercises are focused on repatriation of blood circulation in the pelvis and do not perform them through force - it can harm.Exercise is desirable to perform everyday.Within a month you can assess its efficiency.
A month later, when you managed to achieve a performance of 30 compression - "jumps", genitals must be postponed in a few seconds during compression, and only then put it down.Those who still cannot do 30 "jumps" have not yet done it, but simply "jump" without excessive fanaticism.
Once this phase of training has passed, those that easily perform 40-50 compression can complicate the process by placing a small towel on the penis when performing exercises.
Pelvic rotation
This exercise is very effective.You need to move the pelvis into a circle.In the Jedi Yogi, he is called "by the winning dance."The bowl needs to rotate different sides.Thanks to that, the inguinal region is better shipped with blood.
For those who do not know - movements during the proximity should be diverse and to achieve perfection, you need to learn to rotate the pool.
Walking on the buttocks
This exercise is taken over and from eat yoga.They often advise them by urologists.To do you have to sit on the floor, stretching your legs.For convenience, stretch your hands in front of you or bend on your elbows.So you have to move forward at a distance of 2 meters.Then go back to the starting point.Move your butt forwards forward.Try to keep each step as big as possible.Initially, this seems completely impossible, but over time it turned out better.This exercise is effective to improve potency in men.This is a proven method.
Lifting their feet to themselves lying on the back
This exercise must be performed on the back.The head should be placed at a certain distance from the wall.The legs must be slowly raised, then lower it without sharp movements to the head.It must be done as if you want to get a wall with socks.This exercise is a little like "birch", but it differs in the slope of the leg in the head.The sloping position must be held at least 13 seconds.If pain happens, you have to go back to the starting position carefully, relax, subtract your breath and repeat it again.6 reps should be performed.If you can't do it at once so many times - don't force yourself.Everything will do everything.
Boat
Starting position for this exercise: lying on the stomach.Accepting him, you need to lift your legs and hands at the same time.You need to stretch limbs in opposite directions.The buttocks when performing exercises should be as tense as possible.After 4-5 seconds you have to return to your original position.From the side, such a pack also resembles a boat tied to the waves.It is not necessary to close hands, the main thing is stretching and forward.The performance of this exercise will help expand the time of sexual intercourse.
Lifting and lowering the pelvis in a false position
You have to lie on your back.Put your hands along the body and lean them on the floor.Bend your knees and rest on the floor.From this position you need to pick up the pelvis up, as much as possible.Keep in this position for a few seconds and return to the original.6-7 reps should be performed.
Concentration technique
For this exercise must be completely downloaded.The goal is to develop a concentration of attention and the ability to directly direct your energy.There are 5 levels.They all have only one criterion - to cause an erection.On the first level, you need to present intimate images and brush in the groin to achieve an erection.On the second level, the same thing is only done without intimate fantasies.At the third level you can manage alone, only the back of your palm.You can't touch the groin at the fourth level.You can hit your hips and torso.It is concentrated on the genitals to try to direct the flow of blood and achieve the state of the erection.In the fifth level, an erection is achieved without additional movements and fantasies - the effort of their own will.You can start immediately with 3-4 levels and slow, but properly reach 5. We must not forget that the transition from 4 to 5 can take a long time.Of half a year and longer.
Lifting the knees on the shoulder level standing
The essence of the exercise is in the same way and knees on the shoulder in a standing position.The right knee must be lifted to the right shoulder, and left on the left.
Some do it a little bouncing it, and someone is more suitable to do that calmly.The back must be flat.The knee must be raised to maximum height.During the day, you can perform 3-4 accesses with 10 reps for each leg.
Bicycle lies on the back
Starting the position: lie on the back.The legs are bent in knees and hips and perform movements that simulate rotation of the pedal on the bike.Hands can be placed along the body or resting them on the waist.The rhythm of exercises should be appropriate.It has to be performed for 5-10 minutes.
Bouncing from cross-fit
It is necessary to stand, spreading legs of the shoulder width.While sitting in this position so that the knees touch their breasts and leaning on the floor with your palms.Now, when performing the jump, you need to let your feet out to get position, as when performing a push-type.With the help of the jump, return to the position when your knees remove your breasts and pops the sound as much as possible.It is necessary to perform 10 rebounds, and in 3. Days of access.
Birch
This exercise is known to all of your childhood.You have to lie on your back and raise your legs vertically on the floor, so the head and shoulder knives serve as support.Keep in this position is 15-20 seconds and carefully returns to the original.Advanced can complicate the task by spreading the legs to the sides or make rotary movements with them.
Running or walking in place
A wonderful exercise focused on the renovation of an erectile function.It's perfect with warm up muscle.Stock is performed.With your hands you can rest toward the wall.Relax your buttocks.Socks do not take place the floor area.I'm alternating to take the heels off the floor, imitating walking or running.Buttocks and hips should be relaxed and run inertia.Gradually, the speed of movement must be increased.Two approaches are needed for one minute.
Closed ring
It is necessary to lie on your stomach.Bend your legs in your knees and reach your hands with your hands.Grab your body and stay in this state for 30 seconds to grab them.Then carefully return to the starting position, relax and repeat 4-5 times.
Frog
Beginning position: Accessful of your hands.Have to straighten or bend a little.Paste palms on the floor.Stretch your legs back.Then pull the knee of one of the legs to the chest and return, do the same with another foot.You need to perform three approaches with 10 exercises for each leg.Such training helps to improve blood circulation in pelvis and inguinal muscles.
Scissors
Lie on your back.Put your hands along the body or click in the lock behind your head.Lift your legs above the floor and stretch forward.No knee bending, cross them in the air with a maximum amplitude.The movement reminds of scissors.Hence the name.3-4 approaches 20 reps.
Make squats
It is advisable to perform squats in the morning, immediately after waking up.The back should be absolutely flat.The legs are a little wider than shoulder, the socks are divorced to the sides.It is advisable not to tear your legs off the floor.You have to squat as far as possible.It is necessary to export fifteen to twenty squats.
Butterfly
Take a seating position.Bend your legs on your knees and spread them on the sides, turning our legs towards each other.Keep your back straight.Put your legs in the groin and keep them with your hands.Look straight forward.Yogis can easily take this position.Now press your knees with your elbows to get the floor.Lying in this position for a few seconds then relax.
Rotation of the legs lie on the back
Lie on your stomach and turn circular movements in the interior of each rate and outwards.Stores should have a maximum amplitude.Perform a haircut, three approaches of twenty repetitions.
Important!In those days when you are performing the exercise for increasing the potential, try to drink as much clean water as possible.You don't need to drink water during class.Also, don't drink right after the training end.Thirst can be removed after half an hour.This will help avoid an excessive heart load.
Cardio
These exercises help improve the heart function, leading to the normalization of blood flow to the genitals.
It is very helpful to last for short and long distances.You have thirty to forty minutes every two or three days.
Swimming exercises help perfectly in the development of the cardiovascular system.
Perform the press exercises.Spell and struggle classes are well reflected in a male body.
Chinese physical exercise
Qigun is a universal gymnastics that contributes to the neutralization of the disease, regardless of the cause of its phenomenon.
The similar effect is due to the fact that, when performing the Chinese gymnastics in the pelvis in the pelvis, it is completely eliminated.Blood saturation occurs after the first lessons.It starts actively fill in the organs of the reproductive system.
The ancient healer technique surpasses even the most expensive medications in their efficiency.This is due to the fact that the pills increase the pressure, forcing the blood to fill the sex system, and exercises return natural blood circulation.
Qigong's first exercise
Important!Exercises must be performed on the floor.You can use yoga mat.
- Lying on your back, lower your arms along the body, cross your legs.The right leg should be on the left.
- Inhale deep.
- The back and pelvis need to be raised, so the body weight distributes between the back of the head and the heel left leg.
- A few seconds, stay in this position.
- Slowly sink to the exhale.
- Change your leg position.Now the left leg should be on the right.
- Execute the exercise based on the right heel.
- It should be performed 10 times.
The second exercise of Qigong
- The initial position, as in the first exercise.
- Left leg needs to bend in the knee, put your foot on the floor.
- During a smooth breath and relying on the shoulder belt, hands and left legs raise a flat right leg.
- When the hips of both legs are in parallel, leave in this position for a few seconds.
- During direct exhalation, lower your right leg.
- You have to fix your left leg after that and bend right.
- Repeat the exercise based on the right leg, raising the straight left.
- Repeat the exercise 10 times.
Third Qigong Exercise
- Turn on your stomach.Put your hands along the body.The legs are flat.
- Praise palms on the floor.You should be placed on the line below your bracket.
- During direct breath, raise the body, starting with the floor with your hands.The back should bend as it is possible, and the bowl remains on the floor.
- When achieving the maximum deviation, throw your head back and keep yourself in a few seconds.
- When making a slow exhale smoothly lower your body.
- Exercise must be repeated 10 times.
Contraindications
If a man has a history of heavy cardiovascular diseases, then exercises must be performed with great caution.
It is strictly forbidden to perform exercises with:
- genital infections during worsening;
- Ari and sars, accompanied by increasing temperature or fever;
- Oncological diseases.Exercise is allowed, but with great caution of people who have the history of heavy cardiovascular diseases.Loads in this case should be increased gradually.