12 cool exercises to improve strength

There are a huge number of means for increasing potency, the effectiveness of which varies. But why go to extreme measures and immediately swallow "chemicals" if you can turn to effective folk remedies. Exercise is not only an opportunity to effectively improve strength, but also an opportunity to improve overall health. The main thing is to know which exercises can help.

Let's look at the best physical exercises to increase potency in men, which can be done at home.

Exercises with the computer muscle at home

This training involves alternating tension and relaxation of the sexual muscles. PC muscle training not only develops power strength, pelvic and reproductive muscle tone, but also stimulates the prostate. The recommended exercises are performed regularly:

• It stimulates the release of male hormones into the blood.
• Elimination of premature ejaculation.
• Significantly enhance pleasurable sensations during orgasm.
• Improving sperm quality and sperm motility, increasing the likelihood of successful conception.
• Enrich the pelvic organs with oxygen.
• Develop immunity against urinary tract infections.
• Protection from impotence and other abnormalities in the urogenital system.
• They are an excellent prevention of prostate and pelvic cancer.

To train and strengthen the most muscles of the computer, you need to start with the simplest exercises, gradually increasing the load. So, in the first two-three days, it is enough to hold the flow of urine for a few seconds during each urination by stretching the respective muscles. In this case, it is good not to strain the muscles of the thighs, buttocks and abdomen, although this is difficult at first. Muscle contraction and tension occur three to four times during each trip to the toilet. Then you can proceed to full exercise.

• Warm up while lying, standing or sitting. Squeeze and relax your computer muscle, counting from 1 to 60. Each action lasts 1 second. This means that a set of 60 muscle contractions will last exactly one minute. Then rest for 20 seconds. Three sets of 60 handles. Rest between sets for 20 seconds.
• It flashes. To be performed lying down, standing or sitting. Inhale through your nose, exhale sharply through your mouth, holding your breath and squeeze your computer muscle along with your facial muscles. To stay in this state for ten seconds, then relax for ten seconds, inhale and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest one minute between sets.
• The lifting exercise can be done lying down, standing, sitting. You need to count from 1 to 8. On a computer muscle you need to press lightly and hold in this position for five seconds, counting "two" - press a little harder and hold for another five seconds, counting"three" even harder and also hold. Count "eight" The PC muscle should be compressed as much as possible. Holding it in this position for 10 seconds, start moving the elevator down, seven - slightly loosen the muscle and hold it for five seconds, six - a little more to ease the tension in the muscle and hold it for five seconds andso on until " one "when the muscle is completely relaxed. Breathe calmly, without delay. Two sets of five repetitions. Rest between sets for a minute or two.
• The ladder is performed standing, lying or sitting. The technique is the same as in the "lifting" exercise, but you don't have to stay on the floors for five seconds, just like you don't have to hold the muscle in a state of maximum tension for 10 seconds. Breathing calmly, without delay. Repeat the exercise ten times in a row without rest.

Kegel exercises to increase strength and improve prostate health

In addition to physical activity, which should last at least 30 minutes a day, it is worth finding time for familiar Kegel exercises, which will allow you to prolong sexual intercourse and control ejaculation. Kegel muscles are located around the pubic bone and prostate. You may feel them when you try to stop the flow of urine while urinating.

These are the muscles responsible for moving the penis during an erection. The easiest way to train your Kegel muscles is to deliberately contract and release them. The first results of regular daily exercise should appear within three weeks.

Prostatitis is one of the most common causes of erectile dysfunction and even sexual impotence, so it is very important to treat it with medication and physical therapy. Kegel exercises are best suited for this and should be performed as follows:

• Alternating tension and relaxation of the pelvic muscles, so you need to pull the buttocks into the pelvis (perform the exercise several times, gradually increasing the load).
• Violent interruption of the urination process up to 6 times (the penis should be as stretched and relaxed as possible).
• Tension of the pelvic muscles and delay in this state for several seconds, followed by relaxation (it is necessary to gradually increase the duration of the delays).

All these sets of exercises can be performed, based on your own preference, lying down, sitting or standing.

Turning the hoop

Hooping is one of the most common exercises we know from school. Despite the fact that in school we did the hoop exercise more than once, many do not even know how to perform the exercise correctly. In order for hoop rotations to help improve power, you need to perform the exercise correctly. But the power exercise itself is no different from the classic version.

• Choose a hoop that reaches your chest or waist when standing sideways.
• Get inside the hoop.
• Move your hands to the edges of the rim.
• Turn the hoop. If you are right-handed, rotate the hoop firmly counterclockwise. If you are left-handed, turn it clockwise.
• Continue to rotate the hoop. Continue to move your waist in a circular motion, releasing it, and aim for the hoop to wrap around your waist.

Moving your buttocks to the floor from a sitting position

Many people think that it is impossible to perform this exercise, but if you follow all the steps correctly according to the instructions, then it will not only be done easily, but it will also be effective.

• He sat on the floor. At the back, stretch your legs forward.
• Your arms can be extended or bent at the elbows, whichever is more comfortable.
• And in this position we try to move our buttocks at least 2 meters forward and the same amount back.
• Alternatively, rearrange your buttocks, take a step forward and back. Each time, try to walk as far as possible.
• At first it seems impossible, but it improves men's health very well. This is such an old tried and tested method.

Leg lift, birch

Everyone knows the "birch" exercise. Many people think that you only need to raise your legs from a lying position, but the exercise requires preparation. Birch will not only help you get rid of strength problems, but will also have a positive effect on the condition of the spine. If you suffer from back pain, then exercise will give an additional positive effect. The main thing is to perform the exercise correctly, observing all the rules and requirements.

The essence of birch is that:

• Lie on your back and lift your legs vertically up, support your waist with your hands, resting on your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and lower them. Repeat the process for 3 minutes.
• The neck should be relaxed.
• For advanced players, you can complicate the task by taking the correct position and starting to spread your legs to the sides and rotate them.

Lotus position to increase potency in men

Padmasana, or the lotus pose, is a sitting posture for meditation and relaxation in yoga. Padma means "lotus" and refers to this auspicious symbol in many yoga teachings.

In Padmasana, you cross your legs and place your feet in the folds of your thighs, resembling the folded petals of a lotus flower. Although the concept of Padmasana sounds simple, the pose is considered advanced. Achieving Padmasana does not make you a better yogi or a more spiritual person, but it does provide certain benefits to those who can find comfort in this pose.

The anatomy of your hip or knee may prevent you from finding Padmasana. However, sometimes proper warm-up exercises can prepare the body by stretching the ankles, knees, hips and sacrum. You can prepare your body for Padmasana by practicing the following asanas:

• Virasana (Hero pose). Sit on your knees, sit on your heels with a straight spine. Place your feet on the outside of your thighs, toes pointing back and ankles parallel to your shins, until the seat rests on the mat. Press your sit bones into the mat, keeping your heels in contact with your thighs. If your bones don't touch the ground, you can use a towel or block for support.
• Your knees may move slightly apart. Go further into the pose, either by tucking your chin into your chest to stretch the back of your spine, or by lying on your back to stretch the front of your body and psoas. To lie on your back, reach with your right hand on the right heel and then with the left hand on the left heel.
• Next the elbows find the mat, then the shoulders and the back of the head. Extend your arms overhead, reaching your opposite elbows. Hold the pose for 5-10 breaths, working towards 20 breaths. Slowly come out of this pose.
• Sit in Dandasana (staff pose). Bend your right knee and place your shin in a brace with your right foot in the bend of your left elbow and your right knee in the bend of your right elbow. Wrap your hands under your shins and hold this pose to stretch your hip, ankle and sacrum.
• Try to avoid rounding your shoulders and back. Repeat on the other side. Then start again on the right side, bringing your ankle to the crease of your left thigh. Let the sole of your right foot face the sky. The hip should open and the knee should relax under the hip. Once this is achieved, repeat the exercise with the opposite leg.

Exercise scissors, bicycle

Everyone knows the "bicycle" exercise from childhood, which is performed lying on the floor. But if you run the bike incorrectly, you will not be able to achieve the desired result. First, you should always keep your back straight. The legs should be stretched. Each exercise should be performed with several approaches.

1. Lie on your back, hands behind your head, knees bent. Take twelve quick breaths and exhale from your belly. Then move your pelvis left and right, as if rubbing your tail.
2. Stand on the ground with your knees up.
3. Standing with knees bent, stretched and relax your buttocks with maximum effort.
4. Also, with your legs bent, lift your heels off the floor one at a time. In this case, the socks must remain still. Perform the exercise at maximum speed.
5. Lie on your back, place your feet on the floor, bend your knees. Raise and lower your pelvis.
6. Lie on your back, stretch and relax the muscles located between the scrotum and the buttocks, the so-called "muscle power". Do it with maximum effort. Exercise is similar to holding urine.

Plank with knee bends

The plank is a challenging exercise that helps train all muscle groups. But you can achieve the desired effect of increasing strength if you add some elements to the classic exercise.

• Take the position after connecting - stop lying on your hands. Arms straight or slightly bent at the elbows, rest your palms on the floor. Legs stretched back.
• Now we begin to pull the knee of one leg towards the stomach, bring it back and then the knee of the other leg.
• Do 3 such approaches with breaks 10 times. This is considered 2 knee pulls on each leg.
• Gradually you can increase the pace.

A good practice to accelerate the blood in the muscles of the groin and pelvis.

This tightening of the legs and knees is not only obtained from a set of physical exercises for strength and erection. This is still done in cross-fitness and martial arts warm-ups.

Running in place with high knees

Running is an effective exercise. But there is not always a real opportunity to go for a run regularly. Sometimes a busy schedule makes it difficult to exercise regularly, and sometimes the weather just won't allow you to leave the house. Of course, you can go to the gym or buy a treadmill. But on the other hand, why spend money if you can do everything yourself. In addition, you can run on the spot under any conditions at home, or even in the office.

• Standing, back straight, hands down.
• Actively walk in place, bringing your knees up to your chest.

Start with thirty lifts on each leg, work your way up to fifty.

Pressing your knees into your body in a standing position

Pushing your knees towards your body is an exercise that will help increase your level of flexibility and affect the condition of the muscles in the desired area.

• The point is that we raise our knees to shoulder height alternately with different legs while standing.
• Raise your right knee to your right shoulder, your left knee to your left shoulder.
• Some people find it convenient to do all this by jumping, moving forward a bit, while others find it convenient to stand still and jump.
• Keep your back straight. The main thing is to raise your knee as high as possible.
• You can do 3-4 sets of 10 lifts of both legs in a row, with breaks.

"Boat" exercise to improve strength

1. In a sitting position, bend your knees, spread them in different directions and turn your legs towards each other.
2. When attaching the braces, move them as close to the groin area as possible. The palms hold the feet.
3. The back should be straight, not narrow, looking forward, not down. It is not difficult for yogis to take such a position.
4. Now we try to lower our elbows towards our feet so that our knees touch the floor.
5. Hold the pressure for a few seconds, keeping your knees on the floor, then relax.
6. This Eastern practice can be attributed to Chinese physical exercises for strength, still observed by Tibetan monks.
7. Choose a rule where there is medium intensity and without pain, gradually increase the load. No fanaticism. All of these will stretch your groin muscles and improve blood flow to the pelvis.

Can Cardio Exercise Be Beneficial?

Cardio exercise can be helpful because it increases endurance, which can indirectly affect power quality.

In any training complex, the number of repetitions of one approach starts from 10 and gradually increases to 25. It is recommended to combine strength training, gymnastics, cardio training and do not forget about the benefits of morning exercises. This is a good opportunity to eliminate congestion in the prostate gland, normalize the concentration of the testosterone hormone and ensure full sex. If such a health problem has arisen, it is recommended to start strength exercises at home yesterday; the delay is fraught with serious complications for men's health.

In what cases can exercise help?

The mentioned exercises to increase strength in men will naturally solve the difficulties. Firstly, the whole body is healed, and secondly, the muscles are trained, blood circulation improves, including the caverns. Improving blood supply to the pelvic area and genitals is the basis of any treatment.

In situations of complete impotence, these exercises will not bring any effect.

Perform all exercises regularly, preferably daily, so as not to reduce the effect achieved.

During the very first training sessions, the number of repetitions of each movement should be minimal to avoid excessive strain on untrained muscles and to avoid the formation of muscle microfibrils. As skills develop, the number of repetitions should be increased, increasing the time to complete each exercise to 3-5 minutes.

Men with chronic illnesses should consult a doctor before starting exercise. Great care must be taken after operations, especially in the abdominal cavity.

How else can you normalize the blood flow in the pelvis?

Power is a state in which blood flows into the pelvis and the necessary vessels are filled with oxygen. From a medical point of view, everything is simple, but the question remains how to achieve such an effect. There are several universal rules that will help achieve the desired result and, as a result, increase power. Rules to follow to increase power:

1. Choose a ladder, no elevator, even on the 5th or 6th floor. If you walk up the stairs regularly, your legs and pelvic areas will be trained. The muscles will be stretched and warmed up and the blood will flow normally to the pelvic area.
2. Walk to work. Doctors say you should walk at least 10 thousand steps a day, and that's true. But there is not always enough time to spend on walks. You can combine work and pleasure, that is, give up personal or public transport and walk to work. Plus, it will help you save money.
3. Morning exercise should become a habit. Take 10 minutes of daily exercise to stay alert and active throughout the day.

The eating habits of our time are detrimental to male sexual activity - fast food, rich in fat and simple carbohydrates, but poor in vitamins and minerals. It is estimated that up to 57% of erectile dysfunction cases in men over 50 are caused by atherosclerotic changes in the reproductive organs caused by a diet rich in animal fats.

A diet for strength should include healthy fats, foods rich in zinc, selenium, vitamin E and vitamin B6. To improve erection at home, your daily diet should consist of healthy foods that increase libido.

You can include physical exercises to increase strength and tone your body in your daily exercises or perform them separately. Yoga in such cases is also called upon to render considerable assistance in bringing the familiar power back 'to life'; this is an effective and efficient progress.