What exercises increase strength best?

A man faces many tasks throughout his life. In addition to the classics - raising a son, building a house and planting a tree - there is another important task. They don't write her on lists, they don't talk about her at school. But every man understands: this work is one of the most important in his life. Sexy for sure! Keep the power healthy and strong.

How to prevent negative effects on male sexual function is known. Follow a healthy lifestyle, avoid stressful situations, have sex regularly. One of the main keys to success in maintaining strength is constant movement. Not chaotic running around the room, but regular physical activity. In addition, both in the body as a whole, and separately in the pubococcygeus muscle, which is responsible for strength.

What are these individual exercises? We will tell you in the article.

How important is physical activity to men's health?

An active lifestyle is important not only for strength. When we move a lot, the blood is saturated with oxygen, preventing stagnation. Muscles also work for us when we stretch them. Strong muscles on a man are always a beautiful sight and an indicator of a healthy body.

When we move a little, the weight increases and the power decreases. Limited movement can lead to inflammation in the pelvic organs. This happens due to stagnation of venous blood in the groin. And the less blood flows there, the weaker the erection.

It is not at all necessary to go to the gym every day, "kill yourself" and lift iron. This can only be done if you like the process. Only for power - no. But regular exercise will be beneficial for the body.

If we talk about the gym as one of the types of activity for a man, then it has many important advantages. Between them:

• Optimal load.Usually the whole body is trained in the gym. The load is distributed evenly - on the back, chest, arms, legs. Depending on the training. By coming to the gym, you will not only increase your testosterone levels and thus your sex drive, but you will also improve the health of your body.
• Rest your head.During the exercises, we focus on technique, number of approaches and rest time. We don't have time to think about problems at work or at home. The head is unloaded! Isn't that a wonderful bonus in our hectic and nervous times?
• Improved blood circulation.Every workout increases blood flow. This indirectly affects the duration of intercourse and erection.
• Strengthening of the pelvic floor muscles.One way or another, not only those muscles that we train, but also the adjacent ones, become tense. For example, when you deadlift, you also feel tension in your groin. Strengthened pelvic floor muscles are needed for stronger orgasms and for more frequent and longer lovemaking.

We will tell you in a paragraph which exercises will especially help to strengthen confidence in bed, and with it, strength. But first, about the contraindications.

Contraindications

Great!You have to feel your body and listen to it. However, you should also listen to some of the doctors' testimonies.

Intimate gymnastics may be contraindicated for men in the following cases:

1. oncology;
2. cardiac arrhythmias?
3. acute prostatitis;
4. heart failure and others.

In a good sense, your doctor should give recommendations for exercise - whether you do it or not, what exercises to do for impotence.

The most effective exercises for increasing strength

Now we will look at exercises that locally affect the intimate area. That is, they increase the blood supply especially in the groin area, improve the function of the penis and prolong the duration of sexual intercourse.

Exercise that affects blood flow

1. Cardio loads.This is what stimulates blood circulation. After running, swimming or tennis, your body will thank you. The heart and what is below the belt will be rewarded with good work in the future.

2. You know"Victory Eight Jedi"? No? Now we will show you. In Jedi yoga it is called victorious. In fact, it is the usual figure eight, described by the hips. After you get tired of monotonous movements in an endless circle, you can start your own - turn your hips in different directions. Wherever you want! The result will be the same: the blood will disperse through the pelvic organs. With this exercise you will improve not only your strength, but also your motor skills in bed.
3. Slopes.Another useful exercise from kindergarten. Place your feet slightly wider than the distance between your shoulders. Then you bend your torso, trying to reach the floor with your hands. Stretching plays an important role in this exercise. Therefore, you should not be zealous right away. At first, 10-20 inclines, 3-4 approaches, will be enough. After a comfortable time, about a week, you should increase the number of turns to train your muscles more effectively. Add the number of inclines until it reaches 50. The exercise engages the back muscles, which increases the permeability of the spinal cord. And this, in turn, improves erection and ejaculation.

Testosterone producing loads

1. Occupations.In general, heavy exercises, usually performed in the gym with a full set of dumbbells, barbells or other equipment, are extremely helpful in increasing testosterone levels. For example, the squats. Let's take a simplified version - squatting at home. Here's how to do it: place your feet shoulder-width apart, even a little wider. Turn your socks slightly away from you. Without lifting your feet off the floor, start sitting as low as possible. When you perform this exercise, your glutes should be tight. At the bottom, before standing up, pause for a few seconds. And then stand up slowly. Repeat the exercise another 20 times. Keep your glutes contracted the entire time you squat. This way you'll better work the muscles that affect power. When you get used to the exercise, you should increase the time at the bottom - from a few to 10-15 seconds.

2. Morning rocking.A healthy man has an erect penis in the morning. If it is lying down, this indicates serious violations. So your penis is erect. You need to start "pumping" it, that is, lifting it without hands - with the effort of the penis itself. At the beginning of the workout, do 5-10 jerks. Then - gradually increase the load. When you achieve mastery of 40-50 lifts, you can lightly load the penis, create extra weight. For example, put on your bathing suit. When your swimwear seems too light, you can move on to a towel. This exercise charges not only your penis with testosterone, but also you with strength and stamina for the whole day.
3. Frog.Starting position – emphasis on straight or slightly bent arms. It looks like push-ups. The legs are straightened, we place them on the toes. Alternatively, pull your knees into your chest - first one, then the other. Perform 3 such approaches 10 times. An exercise performed with both legs is considered a complete cycle. It is used as a warm-up during martial arts classes - it pumps the blood well and starts the muscles working. You can gradually speed up the exercise.

Exercises for normal prostate function

1. Prostate and "love muscle" training. An excellent exercise for home use. In other circumstances, it is unlikely that you will be able to complete it - either you are not relaxing as much as you should, or you are not finishing it. So, you need to put your fingers in the area between the anus and the beginning of the growth of the testicles. Then stretch that area. Hold for 2-3 seconds without reducing the compression force. Then relax. Repeat 10 times. For advanced exercise users, hold the area under tension for 10 seconds. The rest is as planned.
2. Butterfly.Tibetan monks are wise people. They adopted a practice, which later became a strength-building exercise. You must sit in the 'lotus position'. However, do not cross your legs, but connect your legs together. Helping with your hands, try to move your legs pressed together as close to the groin as possible. At the same time, keep your back straight and look straight ahead. We try to press the elbows to our knees so that they rest on the floor. It's okay if it doesn't work the first time. The pressure on the knees should be maintained for several seconds, slowly stretching the muscles of the inner thighs. After a few seconds, release the pressure, rest, then repeat.
3. Rotisserie.Exercise – for groin muscles. It gets the blood flowing to that area and adds energy to your pants. All you need to do is lie on your back. Lift your legs one at a time and make circular movements. The leg is straight. Make circular turns with maximum width, but take your time. Do 3 sets on each leg.

Exercise to increase male potency

1. Walking on the buttocks.A popular exercise for both girls and men. And this is not in vain. In this way the muscles we need are trained – in the groin. All you need to do is sit on your buttocks and stretch your legs out in front of you. Do not spread your legs. Task: walk a few meters forward and backward, as if walking with your buttocks - rearranging them like legs. With each movement, try to take a larger step.

2. Wide step.It is recommended to do this exercise in the morning, after a light warm-up. Because that alone requires at least some flexibility and a warm body. After the warm-up, you need to stand up. It is better to take dumbbells - 3, 5, 10 kg. The weight depends on your training. Lower your arms with dumbbells along your body. Take a wide step forward, bending your knees to a 90-degree angle. The arms are still in a free position along the body, but they are not hanging. We paused for a few seconds and returned to the starting position. Repeat 12 times on each leg.
3. Similar to a birch.All you need is a bed standing against the wall. You need to lie down so that your head is half a meter away from the wall. Then lift your straight, closed legs up. Begin to bring them down smoothly towards your head. Try to touch the wall with your toes. Hold for 10 seconds. If you feel discomfort, smoothly return to your normal position. The main thing in this exercise is to hold your breath. You don't have to do it quickly, just a few repetitions each day is enough.

Today there are thousands of methods for increasing power at home. It is not necessary to resort to nutritional supplements or take drugs, you just need to exercise for several months and you will see the result. Exercise is a slower route than pills that work immediately. However, not only your penis, but also your whole body will thank you for such a workout.