Like any other exercise, potency exercises give results if done systematically, with the development of individual programs tailored to each particular case of erectile dysfunction. Workouts can belong to the category of physical exercises to improve potency, to the category of breathing exercises for impotence, or to the category of techniques that restore erectile function directly during sexual intercourse. But even more effective will be exercise for potency, applied as a set of physical exercises, combined with proper breathing and techniques as part of a comprehensive wellness program created to increase potency in men atthe House.
- general strengthening exercises for erection - increasing blood flow in the pelvic region, training the muscles of the buttocks, legs and back, increasing endurance,
- specific - exercises to increase the strength and endurance of a particular muscle (muscle group).
The most common general strengthening physical exercises for power are:
- Elevation of the pelvis. It is necessary to take the position "lying on your back" and, relying on the palms, shoulder blades and feet, begin to raise and lower the pelvis. Such exercises to improve erection mimic the movements of a man during sex. On the return, it is allowed to touch the ground a little with the pelvis.
- "Keep the Stone" In this exercise for erectile dysfunction, you need to place your feet shoulder-width apart and bend your knees in a shallow squat. In a semi-suspended position, it is necessary to tense and relax the muscles of the buttocks as much as possible several times, then return to the starting position. Keeping your hands on the belt in the process allows you to both do this exercise correctly to improve erectile function and to develop overall coordination and balance.
- "Bike". The classic exercise for increasing power imitates the rotation of the pedals of a bicycle, only the man at this time should lie on his back, raising his legs bent at the knees.
- "Ceremonial step" During this exercise, to increase power, the knees in the marching process of a simulated soldier should be raised up to the stomach. It's best to keep your hands on your belt while lifting your legs.
- "Reed". Lying on his back with his hands behind his head, a man should raise one leg and twist it first clockwise, then counterclockwise. The same must be done with the return match. The number of repetitions of this gymnastic exercise is 7-10 times.
- "Pendulum". The group of such exercises for potency and erectile function for men includes several similar squats. The "Pendulum" differs from the others in that after squatting (before reaching the same level of the knees and buttocks), the pelvis moves forward on exhalation and moves back on inspiration. In this swing you can stick to a chair. The swing is repeated 7-10 times.
- Squats. Regular squats to a stop are also part of the exercises to increase erectile function.
Charging for power men should carry out systematically and regularly. Only then will it become a good physical base that can increase potency in men. But gymnastics to increase potency should also include work with the most important muscle group for processing and increasing potency - the pubococcygeal muscle group, with the help of which men control the release of urine during theurination.
Specific exercises to restore erectile function
To train a group of muscles located in the interval from the pubis to the coccyx - the so-called PC muscles - there is a Kegel exercise (an American doctor practicing in the middle of the 20th century), which in fact consists of a set of exercises for thehome power.
In the free version, to strengthen the PC muscles, they are systematically tensed and relaxed at times when it is possible to stop somewhere: in queues, at stops, in the metro, etc. Tension is produced so that the gluteal muscles the muscles do not tense, neither the abdominals nor the legs. From the outside, these workouts are invisible, but they allow you to regularly perform exercises that improve male abilities.
Typically, long (10-15 seconds each) and short (2-3 seconds each) tensions alternate during a workout. Short ones, at the same time, are done with more effort than long ones. Breathing remains regular. But often such gymnastics for power is governed by clearer rules.
In one of the common options when performing the exercise, you need to: inhale air with the lower abdomen and hold it for 4 seconds, tighten the PC muscles for the same 4 seconds, relax andexhale slowly. This cycle is repeated several times.
In the classic version, these exercises are performed with a gradual increase in load.
- At the first level, during cycles of 10 seconds, the muscles tense and relax 10 times (1 second = 1 contraction). Here, elongated tensions are performed in the following mode: the tension rises for 5 seconds, it is held for 5 seconds and it relaxes for 5 seconds. These exercises are performed to increase potency at home three times a day.
- At the second level, the charge for male potency is increased. The exercise described above is no longer performed for 5 seconds, but for 10 at each stage and at the rate of 20-50 cycles or more per day. In the mode of maintaining the acquired strength, you can limit yourself to 20 approaches twice a day, but in the event of a weakening of the power, you must return to the previous enhanced training regime.
It is also recommended to train the same muscle group by delaying urination. During a visit to the toilet during an act of urination, the urine stream is stopped up to 5 times by muscle tension, and "restarted" by relaxation.
Another power exercise that can be performed under the same conditions is the tiptoe walk in the toilet. It is believed that for the first time this exercise was used by Chinese men to improve erection in ancient times. To build "male strength" when you urinate, you need to stand on your tiptoes and release a stream while exhaling slowly, while you need:
- keep your back in a straight position
- tighten the stomach and buttocks,
- grit one's teeth.
The number of these training sessions per month depends on the individual needs of the man, general activity and lifestyle.
Techniques and techniques to increase potency
Certain techniques and exercises for restoring potency are used depending on the task a man is facing. In cases where you need to instantly get an erection and increase your stamina, a technique is used to increase arterial blood flow and reduce venous outflow. The difference is created by the choice of posture and the mechanical restriction as arterial blood fills the corpora cavernosa of the penis.
A posture that will improve the inflow of arterial blood and weaken the outflow of venous blood is considered a position with an upright position of a man or a posture "from above". Since the variety of body positions that meet this requirement is wide, partners, as a rule, do not lack the choice of postures. It is important at the same time to additionally grip the base of the penis with your fingers. The principle of the tourniquet works here, the function of which is performed first by the thumb, index and middle fingers, and then by the retaining ring of the condom or an analogue of this ring. It is recommended to compress the base of the penis before the appearance of friction (alternating movements).
Another similar technique that improves blood circulation is characterized by the properties of an exercise that increases power. It combines breathing techniques with circulatory system training. The actions algorithm assumes:
- hold your breath after taking a deep breath
- squeeze the penis at the base with two fingers,
- wave-like thrusting movements from the base of the penis to its tip (while breathing remains on standby).
A cycle of this exercise for increasing potency in men lasts as long as you can hold your breath. Pushing movements should be slow. Most often, to choose the rhythm of creating a "wave", it is recommended to count to nine before each subsequent push. Similar techniques to encircle the base of the penis for better erection can be used directly during sex. Here it is important to maintain a "twisted" cover until the penis is inserted into the vagina and it reaches sufficient hardness during friction movements. A similar ring hold can be repeated if the erection weakens.
With all the effectiveness of exercises for potency for men, only physical education may not be enough to achieve the desired effect.
More often than not, you need to pay more attention to your overall lifestyle: switch to a healthy diet and work/rest regimen, stop smoking and drinking too much alcohol, and be physically active not onlyduring training, but throughout the day.
How to improve potency in men at home with drugs and traditional medicine
Every man faces an erection problem after the age of 50. Reduced potency is manifested in the fact that he cannot lead a normal sex life.
Unfortunately, many men are embarrassed to turn to a specialist; in the end, the question arises of how to increase potency at home.
This problem also occurs due to stress, excessive exercise, bad habits, long-term antibiotic treatment, diabetes, high cholesterol, chronic kidney disease.
To date, there are many answers to the question of how to improve potency in men at home.
Medications
It is possible to increase potency with medication in a short time. Their advantages are that they can be taken at home, they act quite quickly, but the advantages end there. Any such drug can cause a hormonal failure in a man, he can develop diabetes, kidney disease, liver disease. For a long time these drugs are not taken. It should be remembered that drugs to increase potency should be prescribed only by a doctor.
Alternative medicine
You can help a man overcome low potency at home without using synthetic drugs.
The method of treatment is to take the strongest traditional medicine, which has been tested for years.
The main rule in such treatment is the desire of a man to start it, the absence of an allergy to a certain type of drug.
Well with this problem, an infusion of calamus root has proven itself. It is taken in a volume of 60 grams, crushed and infused for three days on vodka.
The remedy is taken before meals for two months.
Since ancient times, potency has been increased through dried hop cones. Part of the powder is brewed with boiling water, infused for three hours. The drug is taken in the intervals between meals until the potency of the man begins to increase.
With this problem, it is necessary to take hawthorn. For this, a liter of boiling water is taken, where 200 grams of berries are poured. Five hours later, the infusion can be taken after meals. In addition to the main problem, the remedy helps relieve inflammation of the prostate.
It is necessary to start treatment after consulting a doctor. In this case, the root cause is eliminated. The main thing is that the reduction in potency is not the result of a serious illness.
physical exercises
By engaging in regular special physical exercises, you can noticeably improve potency, but not everyone knows about it. Among the strong half, the question of how to improve potency in men at home remains relevant.
The right approach is necessary to improve blood circulation in the problem area. Daily training should be prescribed by the specialist who conducted the examination. The doctor must authorize the performance of such exercises at home. The effect will be achieved if training is carried out regularly.
The most effective exercises:
- A man should stand up straight, perform rotational movements of the pelvis slowly at first, then the speed should be increased until the skin turns red in the lumbar region. Red skin will indicate that there has been an increase in blood circulation, an influx of blood to the pelvic organs, including the penis, has been supplied. The repeated influx of blood into this area will expand the vessels, make them more passable.
- It is necessary to lie down, the left elbow must touch the right knee, the crossover effect must be obtained. The movements are repeated quickly, the hand changes.
- Exercise "Bike" will also provide good blood circulation to the penis, relax the muscles. The movements are repeated for one and a half minutes.
- It is necessary to take a standing position, press the area of the scrotum to yourself, at least fifty retractions should be performed in an hour.
- The effect will be better if such exercises are performed in the air.
How to increase potency at home: the main ways
To increase potency, you need to eat right. Some products miraculously affect the body, triggering all processes, normalizing physical condition.
Only with the help of a healthy diet will excess toxins be eliminated from the body. Experts advise to completely abandon synthetic products, not to eat foods containing preservatives, if possible, to avoid semi-finished products.
For the male testicles to function properly and produce testosterone well, the diet should include lean meat or fish. It is recommended to eat more chicken eggs, green vegetables, fruits. In this case, immunity must also be triggered. A man must absolutely eat nuts, seafood.
Contrast baths
Since it is quite possible to increase potency at home, you need to approach this issue competently. Contrast baths are one of the ways to increase potency. It is believed that this method is the most effective, since in this case the blood flow increases with force, the blood quickly rushes to the pelvic organs. These procedures should be carried out for two weeks, once a day. Men noticed the effect after the first contrast bath.
Bath
If a man suffers from reduced potency, bathing sessions can help him. Many men want to be treated this way because they like these gatherings in a humid and warm place.
In the event that going to the bath has no contraindications, the man does not suffer from blood pressure jumps, nor from diabetes, the bath will help to cope with the disease.
The bathing session should be started gradually, you should bathe from a few minutes, the next time the time increases. To begin, a man must properly evaporate, then pour a small amount of cold water on himself. Steaming is allowed no more than twice a week.
How to improve potency in 60 years
At sixty, many men want to increase their libido. How to quickly increase potency at home, without harming the body, many representatives of the stronger sex want to know.
Experts say that in adulthood it will not be so easy to correct the accumulated problem of young years. Therefore, in order for potency to be satisfactory at this age, it is necessary to play sports for several years, eat right, not drink alcohol, quit smoking and walk more in the fresh air. At sixty, doctors also recommend playing sports, cycling, rollerblading in the summer, skating or skiing in the winter.
If a man has a problem with potency, he needs to consult a specialist, in no case should you start treatment on your own with drugs.
The result after taking the funds will be good, but after several doses there may be no effect, only addiction to the pills will remain. The worst thing is that not all men face this problem psychologically, many are simply afraid to start approaching a drug-free woman.
You must take care of your health upstream, eat well, take vitamins, especially those containing zinc or sulfur, give up coffee or simply drink it less often, play sports more often, go for walks, stop smoking, do not drink alcohol , observe the regime of work and rest.