Like any other exercise, exercises for potency give results if they are carried out systematically, with the creation of individual programs suitable for each individual case of erectile dysfunction. Exercises can fall into the category of physical exercises to improve potency, to the category of breathing exercises for impotence, or to the category of techniques that allow you to restore erectile function directly during sexual intercourse. But even more effective will be an exercise for potency, applied as a set of physical exercises, combined with proper breathing and techniques as part of an overall wellness program created to increase potency in men at home.
- general strengthening exercises for erection - increasing blood flow in the pelvic area, exercising the muscles of the buttocks, legs and back, increasing endurance,
- specific - exercises to increase the strength and endurance of a specific muscle (muscle group).
The most common general physical exercises to increase potency include the following:
- Pelvic lift. It is necessary to take the "lying on your back" position and, leaning on your palms, shoulder blades and feet, start raising and lowering your pelvis. Such exercises to improve erection imitate the movements of a man during sex. On the way back, it is allowed to touch the bottom of the pelvis a little.
- "Keeping the stone" In this exercise for erectile dysfunction, you need to place your feet shoulder-width apart and bend your knees into a shallow squat. In the half-height position, it is necessary to maximally strain and relax the muscles of the buttocks several times, and then return to the starting position. Keeping your hands on the belt in the process allows you to do this exercise properly to improve erectile function and develop overall coordination and balance.
- "Bicycle". The classic exercise for increasing potency imitates the rotation of the bicycle pedals, only the man at this moment should lie on his back, raising his legs bent at the knees.
- "Ceremonial step" During this exercise, to increase potency, the knees in the process of a simulated march of soldiers must be raised high to the stomach. It is better to keep your hands on the belt while raising your legs.
- "Reed". Lying on his back with his hands behind his head, a man should raise one leg and turn it first clockwise and then counter-clockwise. The same must be done with the other leg. The number of repetitions of this gymnastic exercise is 7-10 times.
- "Pendulum". A group of these exercises for male potency and erectile function includes several similar squats. "Pendulum" differs from the others in that after squatting (before reaching the same level of knees and buttocks), the pelvis moves forward on exhalation and back on inhalation. You can hold on to a chair in this swing. The swing is repeated 7-10 times.
- Squats. Regular squats to a stop are also among the exercises to increase erectile function.
Charging for potency should be done systematically and regularly by men. Only then will it become a good physical basis that can increase potency in men. But gymnastics for increasing potency should also include work with the most important muscle group for treatment and increasing potency - the pubococcygeal muscle group, with the help of which men control the release of urine during urination.
Specific exercises to restore erectile function
For training the group of muscles located in the interval from the pubis to the coccyx - the so-called. PC muscle - there is a Kegel exercise (an American doctor who practiced in the middle of the 20th century) which actually consists of a set of exercises for potency at home.
In the free version, in order to strengthen the PC muscles, they are systematically tightened and relaxed at times when it is possible to stop somewhere for a while: in lines, at stops, in the subway, etc. The tension is produced so that the gluteal muscles are not strained, the abs or the legs. From the outside, such trainings are invisible, but they allow you to regularly perform exercises that improve male abilities.
As a rule, long (10-15 seconds each) and short (2-3 seconds each) tension alternate in one training session. Short ones, at the same time, are made with more effort than long ones. Breathing remains even. But often such gymnastics for potency is regulated by clearer rules.
In one of the usual options when performing the exercise, it is necessary: breathe in the air with the lower part of the abdomen and hold it for 4 seconds, tighten the PC muscles for the same 4 seconds, relax and slowly exhale. This cycle is repeated several times.
In the classic version, such exercises are performed with a gradual increase in load.
- At the first level, during a cycle of 10 seconds, the muscles tense and relax 10 times (1 second = 1 contraction). Here, sustained voltages are performed in the following mode: the voltage rises for 5 seconds, holds for 5 seconds, and relaxes for 5 seconds. These exercises are performed to increase potency at home three times a day.
- At the second level, the load of male potency increases. The exercise described above is no longer performed for 5 seconds, but 10 in each phase and in the amount of 20-50 or more cycles per day. In the mode of maintaining the acquired strength, you can limit yourself to 20 approaches twice a day, but in case of weakening of the potency, you should return to the previous enhanced training regimen.
The same muscle group is also recommended to be trained by delaying urination. When going to the toilet during one act of urination, the stream of urine is stopped up to 5 times by muscle tension, and "starts" again by relaxation.
Another potency exercise that can be performed under the same conditions is standing on your toes in the toilet. It is believed that this exercise was first used by Chinese men to improve erection in ancient times. To strengthen the "male strength" when urinating, it is necessary to stand on tiptoes and let out a stream with a slow exhalation, while it is necessary:
- keep your back straight
- tighten the stomach and buttocks,
- grit your teeth.
The number of such training sessions per month depends on a man's individual needs, general activity and lifestyle.
Techniques and techniques for increasing potency
Some techniques and exercises are used to restore potency depending on the task a person is facing. In cases where you need to achieve an erection immediately and increase endurance, a technique is used that increases arterial blood flow and reduces venous outflow. The difference is created by the choice of posture and the mechanical restriction at the moment when the arterial blood fills the cavernous bodies of the penis.
A position that will improve the inflow of arterial blood and weaken the outflow of venous blood is considered a position with a vertical position of a man or a posture "from above". Since the choice of body positions that meet this requirement is wide, as a rule, partners do not lack a choice of positions. At the same time, it is important to additionally grasp the base of the penis with your fingers. The principle of a tourniquet works here, the function of which is performed first by the thumb, index and middle finger, and then by a ring for holding a condom or an analogue of this ring. It is recommended to compress the base of the penis before friction (reciprocating movements) occurs.
Another similar technique that improves blood flow is characterized by the potency-enhancing properties of exercise. It combines breathing techniques with circulatory system training. The action algorithm assumes:
- holding your breath after taking a deep breath
- squeezing the penis at the base with two fingers,
- wavy pushing movements from the base of the penis to its end (while breathing remains on hold).
One cycle of this male enhancement exercise lasts as long as you can hold your breath. Pushing movements should be slow. Most often, in order to choose the rhythm of creating "waves", it is recommended to count to nine before each subsequent push forward. Similar techniques for rounding the base of the penis for a better erection can be used directly during intercourse. Here it is important to maintain "twisted" coverage until the moment when the penis is inserted into the vagina and does not reach sufficient hardness in the process of frictional movements. A similar squeeze of the ring can be repeated if the erection weakens.
Despite all the effectiveness of exercises for male potency, physical education alone may not be enough to achieve the desired effect.
Most often, it is necessary to pay more attention to your lifestyle in general: switch to a healthy diet and work/rest regime, stop smoking and excess alcohol, and be physically active not only during training, but also during the day.
How to improve potency in men at home with the help of drugs and traditional medicine
Every man faces the problem of erection after the age of 50. Reduced potency is manifested in the fact that he cannot live a normal sexual 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.
Medicines
It is possible to increase the potency with drugs in a short time. Their advantages are that they can be taken at home, they work quickly enough, but the pluses end there. Any drug of this type can cause a hormonal disorder in a man, can develop diabetes, kidney disease, liver disease. Such drugs are not taken for a long time. It should be remembered that drugs to increase potency should only be prescribed by a doctor.
Alternative medicine
You can help a man overcome weak potency at home without using synthetic drugs.
The treatment method consists in taking the strongest traditional medicine that has been proven over the years.
The main rule in such treatment is the desire of the man to start it, the absence of an allergy to a certain type of medicine.
Well, with this problem, the infusion of calamus root proved itself. It is taken in the amount of 60 grams, crushed and infused for three days in vodka.
The medicine is taken before meals for two months.
Since ancient times, potency has been increased thanks to dried hop cones. Part of the powder is boiled with boiling water, infused for three hours. The medicine is taken in the intervals between meals until the man's potency starts to increase.
With this problem, it is necessary to take hawthorn. For this, a liter of boiling water is taken, into which 200 grams of berries are poured. Five hours later, the infusion can be taken after meals. In addition to the main problem, the drug helps relieve inflammation in the prostate.
It is necessary to start the treatment after visiting the doctor. In this case, the root cause is eliminated. The main thing is that reduced potency should not be a consequence of any serious illness.
Physical exercises
Regular special physical exercises can significantly improve potency, but not everyone knows that. Among the strong half, the question of how to improve potency in men at home remains relevant.
The right approach is needed to improve blood circulation in the problem area. Daily training should be prescribed by the specialist who performed the examination. The doctor should allow such exercises to be performed at home. The effect will be achieved if the training is performed regularly.
The most effective exercises:
- The man should stand up, first slowly perform rotational movements of the pelvis, and then increase the speed until the skin in the lumbar region turns red. Red skin will indicate that there has been an increase in blood circulation, that there has been a rush of blood to the pelvic organs, including the penis. The repeated rush of blood in this area will expand the vessels, making them more passable.
- It is necessary to lie down, the left elbow should touch the right knee, the crossing effect should be achieved. The movements are repeated quickly, the hand changes.
- The "Bike" exercise will also ensure good blood flow to the penis, relax the muscles. The movements are repeated for a minute and a half.
- It is necessary to take a standing position, press the scrotal area to yourself, at least fifty pulls must be done in one 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. Certain products act on the body in a miraculous way, starting all processes, normalizing the physical condition.
Only with the help of a healthy diet, excess toxins will be removed from the body. Experts advise to completely abandon synthetic products, do not eat food with preservatives, if possible, avoid semi-finished products.
In order for male testicles to work properly, to produce testosterone well, the diet should contain lean meat or fish. It is recommended to eat more chicken eggs, any vegetables, fruits. In this case, the immunity should be activated. One must definitely eat any kind of nuts, seafood.
Contrast baths
Since it is quite possible to increase potency at home, you need to approach this issue competently. One way to increase potency is contrast baths. It is believed that this method is the most effective, because in this case the blood flow increases violently, the blood quickly rushes to the pelvic organs. Such procedures should be performed for two weeks, once a day. Men noticed the effect after the first contrast bath.
Bath
If a man suffers from reduced potency, bathing can help him. Many men want to be treated in this way, because they like these kinds of gatherings in a humid, warm place.
In the event that going to the bath has no contraindications, the man does not suffer from spikes in blood pressure, no more than diabetes, the bath will help to cope with the disease.
Bathing should be started gradually, bathing from a few minutes, the next time when the time increases. To begin with, a person should steam properly and then pour a small amount of cold water on himself. Steam cooking is allowed no more than twice a week.
How to improve potency in 60 years
At the age of sixty, many men want to increase their libido. Many representatives of the stronger sex want to know how to increase potency at home quickly, without harming the body.
Experts say that in adulthood it will not be so easy to correct the accumulated problem of youth. Therefore, in order for potency at this age to be satisfactory, it is necessary to do sports for several years, eat properly, not drink alcohol, stop smoking and walk more in the fresh air. At the age of sixty, doctors also recommend playing sports, cycling, rollerblading in the summer, skating or skiing in the winter.
If a man has problems with potency, he should consult a specialist, under no circumstances should you start treatment with drugs yourself.
The result after taking the means will be good, but after a few doses there may be no effect, only addiction will remain from the pills. The worst thing is that not all men deal with this problem mentally, many are simply afraid to approach a woman without drugs.
You must take care of your health in advance, eat properly, take vitamins, especially those containing zinc or sulfur, give up coffee or just drink it less often, do sports more often, go for walks, stop smoking, do not drink alcohol, follow a dietwork and rest.