Effectiveness exercises-which ones are most effective for men?

3 June 2021

When dealing with erectile dysfunction, it is best to adopt a comprehensive approach, rather than just using drugs and drugs. In addition, men definitely need to normalize his diet and increase physical exercise. Specially designed strength exercises help strengthen muscles, activate blood circulation and improve mood.

How important are activities to "male power"?

One of the most common causes of decreased strength in men is a sedentary lifestyle and low physical activity. In addition, modern attractiveness standards include well-proportioned posture, muscular lines, and fit.

Regular exercise can help:

Provides full oxygen saturation of body tissues and cells;
Improve the general blood flow and microcirculation of pelvic organs;
Increase endurance and obtain a good physique;
Strengthen the immune system and increase the body's resistance to infections and viruses.

However, you need to know that the level of exercise should be moderate. Excessive prolonged exercise can have a negative impact on the body system. Generally, bodybuilders suffer from sexual dysfunction due to excessive diligence or the use of pharmacology. This type of supplement causes major damage to the body, reduces male strength and causes skin diseases.

The most effective exercises to increase effectiveness. Top 20

In order to improve sexual performance, experts in the field of physical therapy exercises have specially developed complexes, which include exercises to enhance male abilities and solve various problems. Some of them are designed to increase testosterone, others have tonic functions, and some prevent the formation of stagnation. In addition, physical activity is very important for preventing prostatitis, and its work determines the level of male strength to a large extent.

Exercise that affects blood circulation

Normal blood circulation in the small pelvis is the key to stable erection. If the arterial lumen is not dilated enough and the venous lumen becomes narrow, fluid circulation is impaired.

It stays in the organs and leads to the development of prostatitis and sexual dysfunction. Men exercising at home can help restore blood flow without having to go to the gym. It is sufficient for specialized complex rather than usual charging.

"birch"

Many people have been familiar with exercises since childhood. Its completion is very simple:

Lift your legs from the prone position so that they form a 90-degree angle with the body;
Put your hands under your hips and tear off the pelvis and lower back from the floor surface;
Therefore, only the head and upper back must be placed on a horizontal surface;
Measure 2. 5 minutes at the specified location.

Pubococcygeus muscle exercise

These exercises are the first exercises recommended to enhance erectile function. A small complex can help you feel the muscles and learn how to control it. This includes:

Stop spraying. Operate during urination. The jet must be stopped and restarted. Features: In the first few days, there may be slight pain. If you cannot stop the jet, it means muscle weakness. The most important ideal is to stop three times at a time;
Muscle tension. If the beginning of the complex helps to feel it, then the second exercise teaches control. You need to start with 10 repetitions, and over time, the number should increase. It is necessary to strain the muscle and maintain this state for as long as possible. Exercise is carried out at any time, mainly men sitting at the same time.

"Eight"

These exercises promote blood flow and effectively stretch muscles. To complete it is necessary:

Do 8 repetitions and describe the number "8" in the direction of the "back" with the buttocks;
Draw the same number of 8 to move forward;
It is important to monitor the body during exercise-the upper body should be kept as still as possible, and only the hips and lower limbs should be involved.

Jump squat

An exercise that has a positive effect on blood circulation but puts high pressure on the heart, so if you have heart disease, exercise caution. Required:

Keep your feet shoulder-width apart and squat down;
Place your palms on the floor or mat;
Flick your legs back with vigorous movements to obtain the initial push-up position;
Retract the lower limbs to jump again, and take a standing position.

It is recommended to perform this exercise 8 times during 4-5 approaches.

Raise the pelvis

An element of gymnastics that is useful for men and is not too difficult. It must be performed 10 or more times. carried out:

Lie on the floor, stretch your arms and bend your legs;
Elevate the pelvis as much as possible;
Your feet and back should be on a level surface;
To increase the difficulty, you can put any weight on your belly and hold it.

Load of testosterone

Testosterone is a hormone that allows men to be attracted to women and stimulate the body.

Strength exercises to increase strength can increase the production of sex hormones, and also help to beautify and soothe muscles. Most elements are performed in the gym under the supervision of a coach or experienced partner.

Deadlift

An energy-intensive exercise that affects many joints and muscles. In order to perform correctly, men must be flexible. Therefore, it is recommended that beginners first use comprehensive gymnastics to increase flexibility and further strengthen the back.

Practice skills:

Throughout the execution process, the back should be straight and tense;
The assembly looks straight, if it is lowered, the spine will lose its flatness;
The chest must move forward;
The first method is to use an empty barbell so that the muscles can remember the dynamics and the correct execution mechanism;
Keep your legs shoulder-width apart;
The focus is on the heel;
When grabbing the barbell, you should use the normal grip;
Lifting the barbell due to the tension of the lower limbs and back muscles;
After bringing the barbell to the highest point, it is important to keep your back straight and not to bend backward;
You need to use the muscles of the legs and pelvis to slowly reduce the load.

Weight squat

These squats are divided into 3 types:

Cup-any weighting agent needs to be used. It must be held in the hand and pressed against the chest. The main posture is that the legs are wider than the shoulders and the toes are slightly turned out. Throughout the exercise, your back should be flat. Squat straight, turn your knees to the socks, and place the lowest elbow between your knees;
It is recommended that more experienced athletes perform squats with a barbell on their shoulders. The barbell should be placed on the trapezoid behind the head. Keep your hands at shoulder height, palms facing forward. It is very important to keep the spine straight to minimize the possibility of injury. Inhalation should drop, exhalation-increase;
Front squatting is the most difficult technique, but it is also the most effective. The barbell should be kept at the level of the collarbone, slightly higher. By placing the barbell on the collarbone, the athlete can prevent the barbell from rolling. Throughout the range of motion, the vertical position of the body must be monitored vigilantly.

Bench press

The exercise is carried out from the prone position. Use special benches. The key to correct performance is a comfortable posture, with support resting on the feet, pelvis, shoulder blades, and back of the head. Head fixation is very important. You need to look straight, and it is not recommended to use your eyes to control the movement of the barbell.

The shoulder blades should be closed and slightly bent. The knee angle does not exceed 90 degrees. Press your feet firmly into the floor, and the grip is the most comfortable for men. Remove the barbell from the rack, you should fix it for a few seconds, and then start slowly lowering it to your chest. After reaching the best bottom point, squeeze upwards.

Lift the barbell for the biceps

This sport is very popular among men, but many coaches believe that the technique is often incorrect. The strength element does not bring all the benefits, but the risk of injury increases.

Rules for correct execution:

The barbell is at the level of the pelvis, the grip is slightly wider than the shoulders, and the feet are in the same position. The body is straight and the knees are elastic. Move your palms away from you and your elbows close to your torso to adjust the pressure;
Forearm movement and biceps strength provide weight lifting;
After bringing the projectile to the highest point, pause and count to 2;
Slowly lower the weight to the starting position
Inhale when you go down, and exhale when you go up.

The greatest impact of power components will be under the following conditions:

The barbell does not swing, but vomits fast;
The lifting of the barbell from the pelvis to the shoulders should follow a wide arc;
Upward movement is faster than downward movement;
All elements run smoothly;
The elbows should be kept slightly bent at the lowest point.

In the first stage, you should limit yourself to 8 repetitions and 5 methods (select the weight individually).

Army Press

The most famous military bench press is done like this:

Medium neck with metal pancake lock (20 kg);
Grip-the position of the hand is wider than the shoulder;
Starting posture-the spine is uniform, the knees have springs, and the feet are separated;
The barbell must be squeezed to the maximum tension of the hand, and then the load is reduced;
It is important to ensure that the barbell does not touch the chest cavity, but at the same time lower the barbell below the chin.

Exercise for normal prostate function

Prostate inflammation and other urinary system diseases not only have a negative impact on overall health, but also have a negative impact on erectile function.

Therefore, it is important to perform physical exercises to increase effectiveness, which is beneficial to the prostate and ensures its full effect.

Squat

It is recommended to complete a small part of the exercise, not limited to one or two elements:

Grab the back of the chair and squat as much as possible 5 times;
Perform the same action, but return to the "standing" position and lift with your toes;
Raise your legs alternately and use your gluteal muscles during exercise.

Knee lift

To practice properly, you should lie on any level surface. Next step:

Stretch arms and legs;
Raise your right knee and pull it to your chest;
Count to twenty
Return to the original position
Do the same with the left leg;
It takes 3 times.

"Superman's Trick"

This element is performed from the prone position. need:

Stretch your arms forward so that your whole body is in a line;
Tear the arms and legs from the floor at the same time;
Dissolve them in different directions;
Freeze for 15 seconds;
Take the starting position
Repeat several times.

"flight"

For this element of gymnastics, you should take a posture on all fours and place your palms on the floor. More:

Tear off the left arm and right leg from the floor;
Try to tighten the abdomen;
Pull the upper limbs forward and the lower limbs backward;
Freeze for 15-20 seconds;
Go back to the starting point and relax;
Repeat by changing arms and legs;
Perform 8-10 times.

Abdominal breathing

Breathing with the stomach is very beneficial to keep the prostate working normally. Lie on your back and inhale as deeply as possible to tighten your abs. In this position, freeze for 10-20 seconds, then relax.

Usually, in the initial stage, a person will "loss of breath" after a few seconds, but then will have the ability to be unable to breathe for up to 1 minute.

Gymnastics increases male strength

It is worth paying attention to the various oriental exercises, as well as the exercises to improve strength developed by Chinese and Japanese coaches, called gymnastics.

Sitting and bending to improve effectiveness

Even in the elements of yoga, there are some movements that help restore sexual function.

Sitting bend

The starting position is similar to the lotus position:

Bend the right leg and pull the second leg to the inside of the thigh so that the heel rests on it;
Bring your left leg closer, with your palm clasping your foot;
Maintain the posture for 3-4 minutes while massaging the feet;
Perform mirroring exercises;
This will require 4 methods.

Classic slope

A special bending technique effectively increases male strength. In order to perform correctly, you need:

Stand up straight with your feet 70 cm apart;
Stretch your arms to both sides;
When inhaling, bend over so that the fingers of the left hand touch the right foot, while the second hand looks directly;
Exhale to straighten your body;
Perform mirroring exercises;
You should do it 7-8 times.

"Wag the Tail"

To make this element, you need to take the posture of the embryo, and then:

Stretch your arms along your body, palms up;
Relax your head muscles and place your forehead on the floor;
Begin to move with the hips, as if there is an imaginary tail that needs to be wiggled;
Continue until moderate fatigue appears.

"Archery"

In order to perform correctly, a few operations are required:

Bend your right leg forward so that your knee is just above your toes;
Put your left leg back, it should be straight and put on the whole foot;
Raise your right hand and straighten it forward, like a fist with a bow;
Pull back the invisible bowstring with your left hand;
Tighten your chest muscles, raise your chin slightly, and let it stand for 5 minutes;
Exchange limbs and repeat.

"snake"

The last exercise is related to the spiritual practice of ancient Japan and China. You need to lie face down and stretch your body. Next, you need to do the following:

Press your palms on the floor and place them below the shoulder line;
Inhale and lift your body slightly;
The back should be curved, but the pelvic bone must be pressed against the surface;
After reaching the highest point, try to tilt your head back and freeze it;
Return to the starting position steadily and slowly while exhaling;
You need to repeat this element at least 10 times.

In addition to performing specialized complexes to increase effectiveness, you should also walk in the fresh air regularly. Regular but not long morning jogging, swimming in the pool and yoga are considered useful. The latter provides the synthesis of sex hormones, stretches the spine, strengthens the hip muscles, and has the effect of enhancing the sensitivity of nerve endings. In addition, Eastern practice harmonizes the emotional state necessary for fulfilling life and calming emotions.