It's no secret that quite a lot of modern men over the age of 40 (and sometimes even earlier) begin to experience intimate difficulties. Rather, this is the deepest secret: God forbid, one of the comrades or colleagues finds out that today you turned out to be insolvent in bed! Therefore, almost all representatives of the strong half of humanity prefer to hush up such problems, letting things take their course. But in vain!
Looking for someone to blame?
A very common opinion: they say, stress, the surrounding ecology, the frantic pace of city life, unbalanced nutrition, overweight, even the appearance of an already elderly companion - anyone and anything is to blame! Of course, not without that: the negative factors of modern existence contribute tothe state of the male body and dull the basic instinct. But, as a rule, in many cases it is still possible to make a correction and try to correct the situation even on your own, without contacting the appropriate doctor. One of these really effective methods is physical exercises to increase potency, which will be discussed in this article. They are not too difficult, most are within the power of even people who have long abandoned dumbbells and running, training and playing sports.
Physical exercises to increase potency at home
It would seem that all you need is to start regular execution. But here, at the first stage, many men are faced with their own laziness, inability to organize physical exercises to increase potency with sufficient regularity and efficiency. Various factors can interfere, including constraint, lack of time, and fear of ridicule from others. Here are some tips to develop the habit of exercising to increase potency every day, regardless of your own mood and sidelong glances of ill-wishers.
Tested Tips
- Wake up an hour earlier (or at least half an hour). For this time saved, taken from sleep, you will be able to complete all the necessary complex without haste, and prepare for further work or service on weekdays.
- On weekends, try to get out into nature and there, in solitude, with increased concentration of attention, you canperform physical exercises to increase potency most effectively. And the result will not keep you waiting long!
- Kick some habits that are pretty bad for your body. Among them: smoking and excessive drinking (especially beer in large quantities), gluttony (especially at bedtime), a sedentary lifestyle.
- Try to generally move more, walk, do not freeze in place. And if you have to sit for a long time at work, for example, at a computer, then you need to constantly change your posture or build a special device for standing work.
Already such an insignificant, at first glance, change in the routine and diet, getting rid of bad habits, can lead to a significant increase in potency and desire for sex. And physical exercises to increase the potency of men will complement and consolidate the effect. And now we go directly to the technique itself.
Swing PC muscle
This muscle in the human body stretches from the pubis to the sacrum, and performs the functions of supporting the anus and adjacent organs of the cavity. And this important muscle obeys the nerve, which controls the genitals and anus and is a kind of generator of sexual energy. Therefore, pumping it up, we can add vitality to the genitals.
Exercise 1 "Pull Up"
Initial: You can sit on your heels, chair or pillow. The main thing is that the back is even and the muscles of the body are relaxed. For visualization you needclearly imagine where this muscle is located (for example, look in the atlas of the human body through an Internet search engine).
Execution: we strain the corresponding muscle for three seconds, no more (for starters). If it doesn’t work out, then you can start from one second, anyway, the effect will be, and gradually you will increase the time.
Duration: Do no more than 10 sets. As a result of the execution, the impression should appear that the pelvic area is pulled up (feelings as if the muscle is pulled up on an imaginary horizontal bar).
When this muscle gets stronger, and this can happen after about a week of regular exercise, you can increase the duration of each approach to 10 seconds. But even then you should not reduce it sharply, it is better to increase the tension gradually. For the most advanced: the course can be increased to 300 pull-ups per day!
Variations: lying and standing
- For those who are especially lazy or for those who cannot sit straight for he alth reasons, you can offer a variant of the same exercise in the prone position. It is necessary to lie on your back, and bend your legs slightly and push them apart. The muscles of the body should be in a relaxed state. Otherwise, the recommendations for implementation are the same.
- You can also train your PC muscle while standing (this is especially suitable for especially busy men). We spread our legs apart. We strain the above muscle, as if we need to interrupt the process of urination. The member approaches the stomach, the testicles are drawn in higher than usual. We holdposition 10 seconds. Breathing - do not hold back, breathe freely and deeply.
Squats
Ordinary squats with outstretched arms also have a good effect. Only the feet should be turned outward a little, and the legs slightly apart, and in this position, do physical exercises to increase potency (photo - above). It is also very important when performing this exercise to strain the gluteal muscles. The feet do not come off the floor, and the very movement of the sitting is deep enough. In the lower position, we linger for a few seconds with tense buttocks. Then - gradually straighten the legs. We repeat up to 20 times. But out of habit, such a load can be unbearable. Let's try to start with at least 5 full squats.
Pelvis rotation
This well-known exercise improves blood circulation in the pelvic areas. We perform standing, with a large amplitude of 30-40 times in each direction.
Holding the stone
Imagine that between your legs is a stone or a soccer ball. Tighten the muscles of the legs, as if you were holding it (legs spread apart in a standing position), do up to 10 sets of 3-5 seconds each. Over time, the duration of the shrinkage of the imaginary stone can be increased.
Arch
Lie on your back. Hands along the body. Raise and lower the pelvic area above the floor surface. The back remains pressed. We perform the first 10 times. The run time can then be extended.
A set of physical exercises to increase potency
In this article, we have given only a few of the most basic exercises for restoring male potential. A great many of them have been developed in various he alth systems of the world. But advice: do not scatter, and start at least with the above. Believe me, for an ordinary man who has already forgotten what regular training is, and it will be quite effective. And most importantly: all exercises must be performed in a complex and regularly (preferably in the morning and in the evening). Only then will you feel a lasting effect from the classes.
