When treating erectile dysfunction, it's best to take a comprehensive approach rather than relying solely on pills and pills.In addition, men must regulate their diet and increase their physical activity.Specially designed power exercises help strengthen muscles, activate circulation and improve mood.
How important is activity to “masculine power”?
One of the most common causes of reduced strength in men is a sedentary lifestyle and low levels of physical activity.Furthermore, modern standards of attractiveness include upright posture, muscular contours, and intelligence.
Regular exercise helps:
- Ensure the oxygen saturation of body tissues and cells;
- Improves general blood flow and microcirculation in the pelvic organs;
- Enhance endurance and maintain good physical fitness;
- Strengthens the immune system and improves the body's resistance to infections and viruses.
However, you need to know that the load level should be moderate.Excessive exercise can have negative effects on body systems.Bodybuilders often suffer from sexual dysfunction due to overzealousness or the use of drugs.Such supplements can cause serious harm to the body, reduce male sexual performance and cause skin diseases.
The most effective exercises to increase effectiveness.Top 20
To improve sexual performance, experts in the field of physical therapy have specially developed complexes that include male performance exercises for various problems.Some of them are designed to increase testosterone, others have general strengthening properties, and still others prevent the formation of congestion.Physical activity is also important in preventing inflammatory diseases of the prostate, and the work of the prostate largely determines a man's strength level.
Physical exercise that affects blood circulation
Normal blood circulation in the pelvis is key to stable erections.If the lumen of arteries is not dilated enough and the lumen of veins is narrowed, fluid circulation is disrupted.
It becomes stagnant in the organs, leading to the development of prostatitis and sexual dysfunction.Strengthening exercises at home can help men restore blood flow without the need for an extra trip to the gym.It is enough to perform specialized complexes instead of regular charging.
"Berezka"
This is a practice many people have been familiar with since childhood.Very simple:
- Lie on your back and raise your legs to form a 90-degree angle with your body;
- Place your hands under your hips and lift your pelvis and lower back off the floor;
- Therefore, it is necessary to place only the head and upper back on a horizontal surface;
- Freeze in designated location for 2 1/2 minutes.
Exercises for the pubococcygeus muscles
These exercises were the first recommended for enhancing erectile function.A small complex helps you feel the muscle and learn to control it.It includes:
- Stop the jet.Do this during urination.Injection needs to be stopped and restarted.Features: During the first few days, a slight soreness may occur.If you can't stop the blood flow, it's a sign of muscle weakness.The ideal that is important to strive for is to stop three times at a time;
- Muscle tension.If the beginning of the complex helps you feel it, the second exercise teaches you control.You need to start with 10 repetitions and over time, the number of repetitions should increase.You need to tense your muscles and hold them that way for as long as possible.The exercises can be done at any time, mainly while sitting.
"eight"
These movements promote blood flow and effectively warm the muscles.To do this you need:
- Repeat 8 times, drawing an "8" shape with your hips in the "backward" direction;
- Draw the same number of eights and move on;
- It's important to monitor your body during exercise - your upper body should remain as still as possible, using only your hips and lower limbs.
"Jump Squat"
This kind of exercise has a positive effect on blood circulation, but it puts a heavy load on the heart, so if you have heart disease, you should do this exercise with caution.Require:
- Squat down with feet shoulder-width apart;
- Place your palms on the floor or mat;
- In one quick movement, throw your legs back and return to the original push-up position;
- Tuck your lower limbs again and jump to a standing position.
It is recommended to perform this exercise 8 times and perform the method 4-5 times.
pelvic lift
This is a useful and not too complex element of male enhancement gymnastics that needs to be done 10 times or more.Things to do:
- Lie on the floor, stretch your arms and bend your legs;
- Elevate the pelvis as much as possible;
- You should place your feet and back on a level surface;
- To increase the difficulty, you can place any weight on your belly and hold it there.
Testosterone Load
Testosterone is a hormone that allows men to experience attraction and physical arousal to women.
Strength-building strength exercises increase the production of sex hormones and also help build beautiful and sculpted muscles.Most elements are performed in the gym under the supervision of a trainer or an experienced partner.
deadlift
An energy-intensive exercise that affects many joints and muscles.In order to perform this exercise correctly, a person must remain flexible, so it is recommended for beginners to first use a gymnastics complex to increase flexibility and further strengthen the back.
Practice tips:
- The back should be straight and tense throughout the movement;
- The chin looks straight, but if it is lowered, the spine will be out of balance;
- The chest must be pushed forward;
- The first method is performed with an empty barbell so that the muscles remember the dynamics and correct execution mechanism;
- Feet should be shoulder width apart;
- The emphasis is on the heel;
- The normal grip should be used when holding the bar;
- Lift the barbell by tensing the muscles in your lower body and back;
- After raising the barbell to the highest point, it is important to keep your back straight and not to bend backward;
- You need to slowly lower the load using the muscles of your legs and pelvis.
weighted squats
There are 3 types of squats:
- Cup Type - Any weighting material required.You need to hold it in your hands and press it against your chest.The basic position is to have your legs wider than shoulder-width apart and your toes turned slightly outward.Your back should be straight throughout the exercise.Squat straight, turning your knees toward your toes and placing your elbows at the lowest point between your knees;
- Squats with a barbell placed on the shoulders are recommended for experienced athletes.The barbell should be placed on a swing behind your head.Place your hands at shoulder height, palms facing forward.To minimize the possibility of injury, it is important to maintain spinal alignment.Inhale when descending and exhale when ascending;
- The front squat is the most complex technique, but also the most effective.The barbell should be kept at collarbone level, slightly higher.By resting the bar on the collarbone, the athlete prevents the bar from rolling.It is necessary to vigilantly monitor the vertical position of the body throughout the entire range of motion.
bench press
This exercise is performed from a lying position.Use a special stand.The key to performing it correctly is to maintain a comfortable position and provide support in the feet, pelvis, shoulder blades, and back of the head.Head immobilization is important.You need to look straight up; using your eyes to control stick movement is not recommended.
You should keep your shoulder blades together and slightly flexed.The angle at the knees should not exceed 90 degrees.The feet were pressed into the floor with as much grip as was comfortable for the man.When you remove the barbell from the rack, hold it in place for a few seconds and then begin to slowly lower it toward your chest.Once you reach your sweet spot, squeeze upward.
barbell curl
The sport is widely popular among men, but many coaches claim the technique is often incorrect and, therefore, the strength element does not bring all the benefits and can instead increase the risk of injury.
Correct enforcement of rules:
- Hold the barbell at pelvic level, grip slightly wider than shoulder-width apart, and feet in the same position.Keep your body straight and your knees flexible.Keep your palms away from your body and your elbows close to your torso to engage your abdominal muscles;
- Forearm movement and bicep strength provide the ability to lift heavy weights;
- After bringing the projectile to its highest point, pause and count to 2;
- Slowly lower the weight to the starting position
- Inhale as you move down and exhale as you move up.
The maximum effect of the power components will be achieved under the following conditions:
- Do not swing the barbell or vomit quickly;
- Lift the barbell from the pelvis to the shoulders in a wide arc;
- Upward motion is faster than downward motion;
- All elements are executed smoothly;
- The elbows should be slightly bent at their lowest point.
In the first phase, you should limit yourself to 8 reps and 5 methods (weights chosen individually).
Army Press
The most famous version of the military press performed like this:
- Medium rod (20kg) with metal plate lock;
- The principle of gripping the club is that the hand position is wider than shoulder width;
- The starting position is with a straight spine, tense knees, and feet apart;
- The barbell must be pushed up until the arms are very tense and then the weight is lowered;
- It's important to make sure the barbell doesn't touch your chest, but at the same time lower the barbell below your chin.
Exercises for normal prostate function
Prostatic inflammation and other urinary tract disorders can have a negative impact not only on overall health, but also on erectile function.
Therefore, it is important to engage in physical exercise to increase potency, which has a beneficial effect on the prostate and ensures its full function.
Squat
A small set of exercises recommended to be performed in full, not limited to one or two elements:
- Grab the back of the chair and squat as deep as possible 5 times;
- Perform the same movement, but return to the "standing" position and stand on tiptoes;
- Alternate placing your legs on the elevated platform, engaging your glutes during the movement.
knee lift
To perform the exercise correctly, you should lie on any level surface.Next steps:
- stretch arms and legs;
- Lift your right knee and pull it toward your chest;
- count to twenty;
- Return to original position;
- Do the same with the left leg;
- Requires 3 times.
"Superman's Trick"
This exercise is performed from the prone position.need:
- Stretch your arms forward so that your entire body is in a straight line;
- Lift arms and legs off the ground at the same time;
- move them in different directions;
- Freeze for 15 seconds;
- Take the starting position;
- Repeat several times.
"flight"
For this gymnastics element, you should get into an all-fours position with your palms on the floor.Next article:
- Lift your left arm and right leg off the floor;
- Tighten your abdomen as much as possible;
- The upper limbs are extended forward and the lower limbs are extended backward;
- Freeze for 15-20 seconds;
- Go back to the starting point and relax;
- Repeat, switching arms and legs;
- Do this 8-10 times.
abdominal breathing
Abdominal breathing is very useful in maintaining prostate function.Lying on your back, you need to inhale as deeply as possible and tighten your abdominal muscles.In this position, freeze for 10-20 seconds and then relax.
Often, in the initial stages, a person may "lose breath" after just a few seconds, but later develop the ability to go without breathing for up to a minute.
Gymnastics increases male strength
Of note are various Oriental exercises, as well as strength-improving exercises called gymnastics developed by Chinese and Japanese coaches.
Even within the elements of yoga, there are moves that can help restore sexual function.
Bend from sitting position
The starting position is similar to the lotus position:
- Bend your right leg and pull the second leg toward your inner thigh with your heel on top;
- Bend along your left leg and cradle your foot with your palms;
- Maintain this position for 3-4 minutes while massaging your feet;
- Practice in a mirrored manner;
- This will require 4 methods.
classic tilt
Special bending technology effectively enhances male strength.To do it correctly you need:
- Stand up straight with your feet 70 cm apart;
- Extend arms to sides;
- While inhaling, bend down so that the fingers of your left hand touch your right foot, and look straight up with your other hand;
- Exhale and straighten your body;
- Practice in a mirrored manner;
- You should repeat this 7-8 times.
"Wagging the Tail"
To perform this element you need to assume the fetal position and then:
- Extend your arms along your body, palms up;
- Relax your head muscles and rest your forehead on the floor;
- Start moving your hips as if there is an imaginary tail to wag;
- Continue until moderate fatigue occurs.
"Archery"
In order to do it correctly, a few things need to happen:
- Bring your right leg forward and bend so that your knee is directly over your toes;
- Place your left leg back, which should be straight and resting on your entire foot;
- Raise your right hand and extend it forward as if holding a bow;
- The left hand pulls back the invisible bow string;
- Tighten your chest muscles, lift your chin slightly, and freeze for 5 minutes;
- Swap limbs and repeat.
"snake"
The final exercise involves ancient Japanese and Chinese spiritual practices.You need to lie face down and stretch.Next you need to do the following:
- Press your palms into the floor, just below your shoulder line;
- Inhale and lift your torso smoothly;
- The back should be curved, but the pelvic bones should be pressed toward the water;
- After reaching the highest point, you should tilt your head back as far as possible and keep it still;
- Smoothly and slowly return to the starting position while exhaling;
- You must repeat this element at least 10 times.
In addition to performing specialized comprehensive exercises to increase effectiveness, you should also take regular walks in the fresh air.Regular but short morning jogs, pool swimming and yoga are considered beneficial.The latter ensures the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and has the effect of increasing the sensitivity of nerve endings.Additionally, Eastern practices can harmonize the emotional states necessary for a fulfilling life and emotional stability.