12 cold exercises to increase potency

There are a large number of ways to increase potency, their effectiveness varies. But why go to extreme measures and immediately swallow "chemicals" if you can turn to effective folk remedies. Exercising is not only an opportunity to effectively increase potency, but also an opportunity to improve overall health. The key is knowing which exercises can help.

Let's see the best physical exercises to increase male potency, which can be done at home.

Exercise with PC muscles at home

This exercise involves alternating tension and relaxation of the sexual muscles. Training the PC muscles not only develops potential strength, pelvic and reproductive muscle tone, but also prostate tone. Recommended exercises to be done regularly:

• Stimulates the release of male hormones into the blood;
• Eliminates premature ejaculation;
• Significantly increases the pleasant sensation during orgasm;
• Improves sperm quality and sperm motility, increasing the likelihood of successful conception;
• Enriches the pelvic organs with oxygen;
• Develop immunity against urinary tract infections;
• Protects against impotence and other abnormalities in the genitourinary system;
• They are an excellent prevention of prostate and pelvic cancer.

To train and strengthen most PC muscles, you need to start with the simplest exercises, gradually increasing the load. So, in the first two or three days, it is enough to hold back the flow of urine for a few seconds during each urination by tensing the corresponding muscles. In this case, it is advisable not to strain the muscles of the thighs, buttocks, and abdomen, even if this is difficult at first. Muscle contractions and tension occur three to four times during each trip to the toilet. Then you can continue with the full workout.

• Warming up while lying, standing or sitting. Squeeze and relax your PC muscles, counting from 1 to 60. Each action takes 1 second. This means that a set of 60 muscle contractions will take exactly one minute. Then rest for 20 seconds. Three sets of 60 grips. Rest between sets for 20 seconds.
• Blinking. To be done lying down, standing or sitting. Inhale through your nose, exhale sharply through your mouth, hold your breath, and squeeze your PC muscles together with your facial muscles. To stay in this state for ten seconds, then rest for ten seconds, take a breath and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest one minute between sets.
• Lifting exercises can be done lying down, standing, sitting. You need to count from 1 to 8. On one PC muscle you need to squeeze a little and hold in this position for five seconds, on the count of "two" - squeeze a little harder and hold for another five seconds, on the count of "three" harder andalso hold. Count "eight" PC Muscles should be squeezed as much as possible. Hold it in this position for 10 seconds, start moving the elevator down, seven - slightly open the muscles and hold for five seconds, six - a little more to ease the tension in the muscles and hold for five seconds, and so on until " one "when the muscles are right-really relaxedBreathe calmly, without delay. Two sets of five repetitions. Rest between sets for a minute or two.
• Stairs are done standing, lying or sitting. The technique is the same as in the "lifting" exercise, but it is not necessary to linger on the floor for five seconds, just as it is not necessary to hold the muscles in a state of maximum tension for 10 seconds. Breathe calmly, without delay. Repeat the exercise ten times in a row without rest.

Kegel exercises to increase potency and improve prostate health

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

This is the muscle responsible for the movement of the penis during erection. The easiest way to train your Kegel muscles is to deliberately contract and release them. The first effects of regular daily exercise will appear within three weeks.

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

• Alternate tension and relaxation of the pelvic muscles, for this you need to arrange pulling the back into the pelvis (do the exercise several times, gradually increasing the load);
• Stop the process of urinating forcibly up to 6 times (the penis should be tense and relaxed as possible);
• Pelvic muscle tension and delay in this state for a few seconds, followed by relaxation (need to gradually increase the delay period).

All these sets of exercises can be done, based on your own choice, in a lying, sitting or standing position.

Turning the loop

Spinning with a hoop is one of the most common exercises we know from school. Despite the fact that at school we do exercises with hoops more than once, many do not know how to do the exercises correctly. In order for loop rotation to help increase potency, you must perform the exercise correctly. But the potential exercise itself is no different from the classic version.

• Choose a hoop that reaches your chest or waist when you stand on your side.
• Step into the loop.
• Move your hand to the edge of the loop.
• Turn the loop. If you're right-handed, twist the loop firmly counterclockwise. If you're left-handed, turn it clockwise.
• Continue spinning the loop. Continue moving your waist in a circular motion, release it, and aim for the loop to wrap around your waist.

Move the back across the floor from a sitting position

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

• Sit on the floor. On the back point, extend your legs forward.
• Your arm can be extended or bent at the elbow, whichever is easier.
• And in this position we try to move our back at least 2 meters forward and the same amount back.
• Rearrange your back alternately, stepping forward and backward. Each time, try to walk as far as possible.
• At first it seems impossible, but it improves men's health very well. This is an old proven method.

Raise your legs, birch

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

The essence of birch is:

• Lie on your back and lift your legs vertically, support your waist with your hands, rest on your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and lower them. Repeat the procedure for 3 minutes.
• The neck should be relaxed.
• For advanced people, you can complicate the task by taking the right position and start spreading your legs to the sides and twisting them.

Lotus position to increase potency in men

Padmasana, or lotus pose, is a seated pose 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 between your thighs, resembling folded lotus petals. 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 some benefits for those who can find comfort in this pose.

Your hip or knee anatomy may prevent you from finding Padmasana. However, sometimes a proper warm-up 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 sit bones don't touch the ground, you can use a towel or block for support.
• Your knees may move a little. Advance further into the pose by either tucking your chin into your chest to stretch the back of your spine, or lying on your back to stretch the front of your body and psoas. To lie on your back, reach with the right hand to the right heel, then with the left hand to the left heel.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms up, reaching your opposite elbow. 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 support with your right foot in the crook of your left elbow and your right knee in the crook of your right elbow. Wrap your hands under your shins and hold this pose to stretch your hips, ankles, 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. Allow your right foot to face the sky. The hips should be open and the knees should rest under the hips. Once this is achieved, repeat the exercise with the opposite leg.

Exercise scissors, bicycle

Everyone knows the "bicycle" exercise from childhood, which is done lying on the floor. But if you do the bike incorrectly, you will not be able to achieve the desired effect. First, you should always keep your back straight. Legs must be tense. Each exercise should be done in several approaches.

1. Lie on your back, hands behind your head, knees bent. Take twelve quick breaths and exhale through your belly. Then move your pelvis to the left and right, as if rubbing your tailbone.
2. Stand on the ground with your knees lifted high.
3. Stand with your knees bent, tense and relax your back with maximum effort.
4. Also, with your legs bent, lift your heels off the floor one at a time. In this case, the stocking should remain motionless. Do 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. Lying on your back, tense and relax the muscles located between the scrotum and the buttocks, which are called "muscle potential". Do it with maximum effort. This exercise is similar to holding urine.

Plank with bent knees

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

• Take a position after connecting - stop lying on your hands. Arms straight or slightly bent at the elbows, place 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 10 breaks. This counts as 2 knee pulls on each leg.
• Gradually you can increase the rhythm.

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

This tightens the legs and knees taken not only from a set of physical exercises for potency and erection. This is still done in cross fitness and warm up.

Run in place with high knees

Running is an effective exercise. But there is not always a real opportunity to run regularly. Sometimes a busy schedule makes it difficult to exercise regularly, and sometimes the weather doesn'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 it all yourself. In addition, you can run on the scene in any situation at home, even in the office.

• Stand, back straight, hands down.
• Actively walk in place, lift your knees high, reaching your chest.

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

Press your knees into your body in a standing position

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

• What this means is that we raise our knees to shoulder level alternately with different legs while standing.
• Lift right knee to right shoulder, left knee to left shoulder.
• Some find it convenient to do all this while jumping, moving slightly forward, while others find it convenient to stand still and jump.
• Keep your back straight. The main thing is to raise your knees as high as possible.
• You can do 3-4 sets of 10 lifts of both legs alternately, with rest.

"Bot" physical training to increase potency

1. In a sitting position, bend your knees, spread them in different directions and turn your legs towards each other.
2. When connecting the support, move it as close to the groin as possible. The palms hold the feet.
3. The back should be straight, not narrow, looking forward, not down. It is not difficult for a yogi to occupy such a position.
4. Now we try to lower the elbows towards the feet so that the knees touch the floor.
5. Hold the pressure for a few seconds, keeping your knees on the floor, and then relax.
6. This eastern practice can be linked to Chinese physical training for potency, also still observed by Tibetan monks.
7. Choose a norm where there is average tension and no pain, gradually increasing the load. Without fanaticism. All of this will stretch your groin muscles and increase blood flow in the pelvis.

Can cardio exercise be beneficial?

Cardio exercise can be useful because it increases endurance, which can indirectly affect the quality of potency.

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 training. 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 health problems arise, it is advisable to start training for potency at home yesterday; delay is fraught with serious complications for men's health.

In what situations can exercise help?

The listed exercises to increase potency in men naturally will solve the difficulty. First, the whole body heals, and secondly, muscles are trained, blood circulation improves, including in the cavernous body. Improving blood supply to the pelvic and genital areas is the basis of all therapy.

In a situation with complete impotence, this exercise will not bring any effect.

Do all the exercises regularly, preferably every day, so as not to reduce the effect obtained.

During the first training session, the number of repetitions of each movement should be minimal to avoid overtraining untrained muscles and to prevent the formation of muscle fibers. As the skill develops, the number of repetitions should be increased, making the time to complete each exercise to 3-5 minutes.

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

How else can you normalize blood flow to the pelvis?

Potential is the state when blood flows to the pelvis and the necessary channels 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 some universal rules that will help achieve the desired result and, as a result, increase potential. Rules to follow to increase potency:

1. Choose a ladder, not the elevator, but even to the 5th or 6th floor. If you regularly climb the stairs by foot, your legs and pelvic area will be trained. The muscles will be stretched and heated, and the blood will flow normally to the pelvic area.
2. Walk to work. Doctors say that you need to walk at least 10 thousand steps a day, and this is true. But there is not always enough time to devote to walking. You can combine business and pleasure, that is, leave private or public transport, and walk to work. Plus, it will help you save money.
3. Exercising in the morning should be a habit. Spend 10 minutes doing daily exercise to stay alert and active throughout the day.

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

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

You can include physical exercises to increase potency and tone your body in your daily exercise or do them separately. Yoga in such cases is also called upon to provide essential assistance in restoring the intimate power of "life"; this is effective and efficient progress.