Regular male potency exercises can get rid of many privacy problems. They will increase sexual endurance, provide stable long-term erection of the penis, and prevent the development of impotence. The practice groups introduced below are very easy for anyone to do at home.
They can be repeated on a regular basis, and this set of exercises itself is certainly helpful for young and old alike. During a fairly simple exercise, the muscles of the body are increased in tension, spermatogenesis is activated, and testosterone is produced. As a result, the effectiveness is increased, the natural production of sex hormones is stabilized, and prostate adenoma and prostatitis are prevented. These complexes are definitely recommended for all men who want to maintain their male health until old age.
Exercise at home
You can go to school at home. The complex is very easy to implement and does not require any special housing. These exercises provide blood flow to the genitals, normalize blood circulation in the small pelvis, and promote the production of sex hormones and endorphins.
After the sports activities, pleasant relaxation came, and the tension and anxiety were gone. Recommended exercises are needed every day! Please rest assured that after about a month of the course, you will clearly feel the positive results. Men's sexual performance will increase significantly, premature ejaculation will stop, and sex life will become better and brighter.
7 exercises to increase effectiveness
- So, the first exercise is simple limb stretching. To perform the main exercise correctly, you need to be on all fours and place your hands directly on the floor, flush with your face. Please note: The hips must be below the pelvis and the feet must be straight. Take a deep breath and exhale, the pelvis gradually moves to the heel. After that, you need to sit on your heels with your hips and don't bend your arms-they are straight. Slowly return to the starting position. Do it 2-3 times and gradually increase the number of exercises.
- To increase effectiveness, it is recommended to stand up straight, put your hands down and relax, you need to look straight. Inhale through your lower abdomen, then hold your breath. Squeeze the anus for about 3-4 seconds, then relax as much as possible and exhale slowly. Repeat the combination of movements; when resting, do not forget to resume breathing.
- The third exercise is more difficult-this is a special squat that is very useful for the perineum. Stand up straight with your feet shoulder-width apart and your arms lowered freely. Take a leisurely breath and sit down slowly. There should be no tension. After squatting, you need to lean forward slightly while placing your hands between your legs as much as possible. Try to stretch your arms to your back as much as possible, don't bend them, and keep your fingers straight. They should be led backwards. You must get up very slowly and return to the starting position to resume breathing. Repeat about 5-7 times. This increased effectiveness of physical exercise certainly includes multiple repetitions.
- It is called "swing basin". Separate your legs wider than your shoulders and bend your knees until your hips and knees are at the same level. You should stay in the posture for a while and perform the characteristic movement of the pelvis forward and backward at different speeds. Remember: it is important to inhale directly when you move backward, and exhale when you move your pelvis forward. You can insist on sitting in a chair while running. Repeat 6-7 times.
- The practice of "reed" must be done directly in the supine position. So, first you need to put your hands behind your back and clasp your hands tightly in the lock under your head. Breathe leisurely, and after exhaling, lift your legs and circle the weight-clockwise and counterclockwise respectively. The important point: you need to lay down your legs steadily. Use the other leg to exercise in the air. Repeat 7 times.
- This combination of exercises is called "butterfly" and is performed in the supine position. So, first you need to bend your legs at the knees, and at the same time pay attention to the feet should be pulled up to the position of the priest, and the hands should be on the knees. As you exhale, stretch your knees to both sides with your hands. It takes a while to overcome hand resistance. Repeat 5-6 times.
- Practice "Bridge". The man lies on his back with his knees bent and his feet on the ground. Straighten your arms freely along the body. Place your shoulder blades and feet on the floor and gently push your pelvis upward. Stay at the top and return to the starting position-slowly lower the pelvis, then slowly, repeat 6 times.
The benefits of a set of exercises
This complex helps effectively increase effectiveness and improve your sex life. During the execution, the perineal muscles are exercised and the blood circulation in the small pelvis is improved. This power load improves the condition of the genitourinary system, and over time, it perfectly strengthens the muscles of the thighs and perineum. During this process, gentle massage on the prostate can prevent the development of prostatitis and adenoma.
Strength exercises can contract the deep muscles of the pelvic floor and stimulate the muscles of the lower body well. As a result, not only the effectiveness is improved, but also the peristalsis of the digestive organs. The blood circulation is activated, the fat deposits are burned, and the "belly" disappears. This set of exercises strengthens the hips and joints of the legs and arms. The hip muscles are actively contracting, which helps to get an erection for a long time during intercourse.
For men who are looking for effective complexes, you can watch physical exercise videos on the Internet to increase effectiveness.
Daily gymnastics
Squats, gluteal tension, reclining hips and thighs, belt rotation-all these warm-up exercises should be performed as much as possible throughout the day. This can eliminate blood stagnation in the pelvic organs (including the genitals).
Most men know that squats are an excellent way to prevent prostatitis and adenomas. These diseases have a negative impact on efficacy. Therapeutic and preventive gymnastics also include squeezing the ball with the knee, exercising "bicycle", exercising "birch tree", running and walking in place. Very light gymnastics every day:
- Do a few half squats while tensing your hips strongly.
- Run in place, but don't lift the socks off the floor-only the heels.
- In the supine position, squeeze the muscles between the anus and scrotum.
- Tighten your leg muscles vigorously and squeeze the rubber ball in the middle with your knees.
You can also do gymnastics and a set of exercises outdoors. In addition, in order to increase effectiveness, daily jogging and walking are also useful. It's best to have classes in the stadium-where you can pull yourself up with equipment and do some gymnastics exercises.
Every man should remember that using drugs to increase their effectiveness can cause irreparable damage to their health. An exercise complex that includes the necessary exercises will increase effectiveness and achieve long-lasting erections without the use of chemicals. The important thing is to take care of your male health now and not to postpone physical exercise.
Their function is to enhance male potency and natural prostate massage. Exercise is a good alternative medicine and can cause serious side effects. There is no need to go to the gym-these exercises are easy to do at home.