Many men don't like to take drugs. And often physical exercises are necessary for an erection. This is an important component of the physical process during intercourse. An erection encourages sex, potency directly depends on it.
Why exercise?
In sexual matters, it is important for men to feel "on top". And if the erection is weak, then hands may drop, the inferiority complex may worsen. A man becomes insecure, vulnerable and nervous. Therefore, erection exercises are needed.
What could be the exercises?
To increase potency, you can use drugs, proper nutrition. But exercise is the best. They can be performed one at a time, choosing the appropriate ones. But a better result is given by complex exercises to improve erection. And there are different systems. But in any case, the main thing for a good result is the regularity of the exercises.
Physical exercise
- Starting position - on all fours. Thentakes a deep breath. Then exhale. During it, the buttocks smoothly fall to the heels until they rest against them. The arms don't bend. Then they return to the starting position. The exercise is performed three times. Every day the number of repetitions increases.
- Starting position - standing straight. Hands freely fall along the body. An even breath is taken from the lower abdomen. Then there is a short pause and exhalation. This constricts the anus. And there is a pause of four seconds. Then the body relaxes.
- The perineum is well stimulated during squats. Starting position - standing, legs apart wider than shoulders by 1 foot. The arms hang freely along the body. A calm exhalation is made and the squat is as low as possible. Then the body leans forward, the arms are brought back. Pause for 1 second and exhale. The body returns to its original position.
A set of exercises to increase erection
Exercises for erection can be complex. In this case, at least two are performed daily at the same time. And they repeat regularly. A set of exercises:
- Starting position - lying on your back. Hands are clasped behind the head, under the back of the head. Inhale, then exhale. During it, the right leg rises vertically. And she begins to draw circles in the air. The exercise is repeated ten times on each leg.
- Starting position - lying on your back. The knees are bent, and the feet are pulled up to the buttocks. In this case, the hands should be on the knees. A deep breath is taken. Then exhale,during which the knees with resistance spread their arms to the sides. The exercise is repeated three times.
- Starting position - lying on your back with your knees bent. Hands and feet should be on the floor. The emphasis is placed on it with the shoulder blades and feet, the pelvis is pushed up. In this position, a pause is made for 1 second, and the body is smoothly transferred to its original position. The exercise is repeated at least ten times.
Frequently used exercises
There are separate erection exercises that can be used to increase potency. For example "Vacuum cleaner". Sitting on a chair, you need to lean forward with straightened shoulders. It seems that the seat is sprinkled with cereal. And mentally they try to “suck” it into themselves between the anus and testicles. Then relaxation follows, and the exercise is repeated again. It is done several times. Starts with up to 10 repetitions, then gradually increases every day.
Exercise "Hold the Stone". Starting position - stand straight with hands on the belt and slightly bent knees. Then they bend even more, but at the same time, the muscles of the buttocks tense and relax in turn. The exercise is repeated several times. It seems that the muscles hold the clamped stone. Straighten to the starting position.
Exercises to enhance erection "Bridge". Starting position - lying on your back. The legs are half bent at the knees, and the feet are placed on the floor. Hands should lie along the body. The back touches the floor evenly. The exercise is to lift andlowering the pelvis. Repeated several times. The number of movements gradually increases.
Exercise "Skipping". Starting position - standing. The run starts in one place. But at the same time, the socks do not come off the floor. Only the heels participate in the run. The person shifts from one foot to the other. In this case, only the knees move and are set in turn and as quickly as possible. The exercise is performed dynamically, with maximum speed. Starts with a duration of one minute. Gradually, daily exercise time increases.
Benefits of a set of exercises
Thanks to a set of exercises, the male reproductive system is perfectly stimulated. She is responsible not only for the production of sperm, but also for the erection of the penis. The complex system will be especially useful for those who lead a sedentary lifestyle. Erection exercises help to eliminate congestion in sedentary organs, hip joints and coccyx. And the normal flow of blood to the sexual organ is ensured.
Benefits of Kegel Exercises
Kegel exercises for erection do not work by contracting muscles, but by filling the penis with blood. Its base is surrounded by muscle fibers. Kegel exercises and increased tone of the pelvic muscles cause increased blood circulation in the pelvic region and penis. This improves its filling and promotes an increase in erection. Kegel exercises are simple, he althy and completely harmless.
No trainingmuscles atrophy. And their rhythmic contraction occurs during orgasm. Atrophy reduces pleasure and the flow of sensations. But training can strengthen muscles and increase erection. Kegel exercises have a positive effect on the prostate and inflammation occurring in it due to improved blood supply.
Kegel single exercise
If there is no time, then you can regularly repeat one exercise. First is the pubococcygeal (PC) muscle. To do this, during urination, the jet is suspended and released again. The desired muscles are those that are tensed during this experiment.
Then they contract and relax 15 times 2 times a day. With each day, the number of contractions increases until it reaches fifty. Then the exercise becomes more difficult. After each contraction of the muscle, it is held in tension for 3 seconds. Then he relaxes. The exercise is performed until it is possible to perform them in a complicated version 2 times a day.
Kegel Exercise System
Kegel erection exercises are easy to do. The main thing is to know which muscles (LC) should be involved in this. To find them, one or two fingers are placed behind the testicles, without pressure on them. It seems that urination is taking place and it is necessary to stop the stream by contracting the internal muscles. The one that will be energized at the same time is the one needed for the exercises.
Easy workout:
- During urination, try to slow down orstop the flow of urine. Instead of a pushing movement, do a pulling movement.
- Exercise should be performed without straining the muscles of the abdomen, buttocks or legs. You can't hold your breath. The exercise is considered successful if the flow of urine slows down or stops.
- In the first attempts, this may not work. But training must continue.
Exercise system:
- PC muscle slowly tightens while counting to 5 (it should be felt in the body);
- also slowly relaxes at the same count;
- exercise is repeated ten times;
- performed 3 times a day;
- at the beginning of training, the exercise is easier to do lying down and strain the PC muscle for only 2 seconds;
- class time increases gradually;
- After a few weeks, the LC muscle should be tense for 10 seconds (better within 30);
- when the pelvic muscles get stronger, the same exercises should be done while standing, sitting and walking;
- exercises become more difficult, contractions are made during any activity that puts pressure on the abdomen (sneezing, laughing, coughing, etc.);
- the muscle tightens sharply during an erection so that the penis "jumps";
- if the contraction occurs during sex, the erection is well maintained.
Reviews of men about exercises
According to men's reviews, the results of the exercises are not visible in a few days. It takes time. The Kegel system is very popular, as are some presented inarticle other exercises for erection. But they have one thing in common - they need to be regularly performed. Then after 4 weeks the result will be noticeable. Although it takes two to three months for some men.
