Like any other exercise, potential training gives results if carried out systematically, with the development of an individual program suitable for each specific case of erectile dysfunction. Exercise can belong to the category of physical exercises to increase potency, to the category of breathing exercises for impotence, or to the category of techniques that allow you to restore erectile function directly during sexual intercourse. But even more effective are exercises for potency, used as a set of physical exercises, combined with breathing and proper technique as part of an overall health program created to increase male potency at home.
- general strengthening exercises for erection - increase blood flow in the pelvic area, train the muscles of the back, legs and back, increase endurance,
- specific - exercises to increase the strength and endurance of specific muscles (muscle groups).
The most common general strengthening physical exercises for potency include the following:
- Raise the pelvis. It is necessary to take the "lying on the back" position and, resting on the palms, shoulder blades and legs, begin to raise and lower the pelvis. Such exercises to increase erection imitate the movements of a man during sex. On the return, it is allowed to touch the floor with the pelvis slightly.
- "Storing Stones" In this erectile dysfunction exercise, you need to place your feet shoulder-width apart and bend your knees in a shallow squat. In a semi-suspended position, it is necessary to tense and relax the muscles of the back as many times as possible, and then return to the starting position. Keeping your hands on the belt in the process allows you to perform this exercise correctly to improve erectile function, and develop overall coordination and balance.
- "Bicycle". A classic exercise to increase the potential to imitate the rotation of bicycle pedals, only men at this time should lie on their backs, raise their legs bent at the knees.
- "Ceremonial Step"During this exercise, to increase potency, the knees in the process of the simulated soldier's march must be raised high to the stomach. It is best to put your hands on your belt while lifting your legs.
- "Reed". Lying on his back with his hands behind his head, a man should lift one leg and rotate it first clockwise and then counterclockwise. The same must be done with the other leg. The number of repetitions of this gymnastic exercise is 7-10 times.
- "Pendulum". This group of exercises for male erectile potency and function includes several similar squats. "Pendulum" differs from the others because after squatting (before reaching the same level of knees and buttocks), the pelvis moves forward during exhalation and backward during inhalation. In this hammock, you can attach it to the chair. The swing is repeated 7-10 times.
- Squatting. Squat regularly to stop also between exercises to improve erectile function.
Charging for potential men should be done systematically and regularly. Only then will it be a good physical foundation that can increase potency in men. But gymnastics to increase potency should also include working with the most important muscle group for the treatment and increase of potency - the pubococcygeal muscle group, with the help of men who control the release of urine during urination.
Specific exercises to restore erectile function
To train a group of muscles located in the interval from the pubis to the tailbone - the so-called PC muscles - there are Kegel exercises (an American doctor who practiced in the middle of the 20th century), which actually consists of a set of exercises for potency at home.
In the free version, in order to strengthen the PC muscles, they systematically tense and relax at the moments when it is possible to stop somewhere for a while: in line, at a stop, in the subway, etc. The tension is produced so that the gluteal muscles are not tense, abs or legs. From the outside, such training is not visible, but it allows you to regularly perform exercises that improve the ability of men.
As a rule, long (10-15 seconds each) and short (2-3 seconds each) tensions alternate in one exercise. The short ones, at the same time, are made with more effort than the long ones. Breathing remains even. But often such gymnastics for potential are governed by more clear rules.
In one of the common options when doing exercises, you need to: take air with the lower abdomen and hold for 4 seconds, tighten the PC muscle for the same 4 seconds, relax and exhale slowly. This cycle is repeated several times.
In the classic version, such exercises are performed with a gradual increase in load.
- In the first stage, during a 10-second cycle, the muscle tenses and relaxes 10 times (1 second = 1 contraction). Here, the extended voltage is carried out in the following mode: the voltage increases for 5 seconds, it is held for 5 seconds, and it rests for 5 seconds. This exercise is carried out to increase potency at home three times a day.
- In the second stage, the burden for male potential increases. The exercises described above are no longer carried out for 5 seconds, but for 10 at each level and in a total of 20-50 or more cycles per day. In the mode of maintaining the strength gained, you can limit yourself to 20 approaches twice a day, but if the potential weakens, you should return to the previously enhanced training regimen.
The same muscle group is also recommended to be trained by delaying urination. When going to the toilet during one act of urination, the flow of urine is stopped up to 5 times by muscle tension, and "started" again with relaxation.
Another potential exercise that can be done in the same situation is standing on tiptoes in the toilet. It is believed that for the first time this exercise was used by Chinese men to increase erection in ancient times. To strengthen the "male power" when urinating, you need to stand on tiptoes and release the jet while exhaling slowly, while you need:
- keep your back in a straight position
- tightens the stomach and back,
- clench your teeth.
The number of such exercises per month depends on the individual needs of men, general activity and lifestyle.
Techniques and techniques to increase potential
Several techniques and exercises to restore potency are used depending on the task the man is facing. In cases where you need to quickly achieve an erection and increase stamina, techniques are used that increase arterial blood flow and reduce venous outflow. The difference is created by the choice of posture and mechanical restrictions at this time when arterial blood fills the cavernous body of the penis.
A posture that will increase the inflow of arterial blood and weaken the outflow of venous blood is considered a position with a male vertical position or a "from above" posture. Since the variety of body positions that meet this requirement is wide, couples, as a rule, do not lack a choice of postures. It is also important at the same time to make a girdle grip on the base of the penis with your fingers. The tourniquet principle works here, the function of which is first performed by the thumb, index and middle fingers, and then by the condom retaining ring or analog of this ring. It is recommended to compress the base of the penis before the start of friction (reciprocal movement).
Another similar technique that increases blood flow is characterized by the potency-enhancing properties of exercise. It combines breathing techniques with circulatory system exercises. The action algorithm considers:
- hold your breath after taking a long breath
- squeeze the penis at the base with two fingers,
- pushing movement like a wave from the base of the penis to the tip (while breathing is still held).
One cycle of this exercise to increase potency in men lasts as long as you can hold your breath. The pushing movement should be slow. Often, to choose a rhythm that creates a "wave", it is recommended to count to nine before each forward push. The same technique to surround the base of the penis for a better erection can be used directly during intercourse. Here, it is important to maintain the "twisting" coverage until the moment the penis is inserted into the vagina and it reaches sufficient hardness in the process of frictional movement. A similar ring grip can be repeated if the erection weakens.
With all the effectiveness of training for male potential, only physical education may not be enough to achieve the desired effect.
Often, you need to pay more attention to your lifestyle in general: switch to a healthy diet and work / rest regimen, stop smoking and excessive alcohol, and be physically active not only during training, but throughout the day.
How to increase male potency at home with traditional medicines and drugs
Every man faces erectile problems after the age of 50. Reduced potential is reflected in the fact that he cannot lead a normal sexual life.
Unfortunately, many men are shy to turn to specialists, in the end, the question arises of how to increase potency at home.
This problem also occurs due to stress, excessive exercise, bad habits, long-term antibiotic treatment, diabetes, high cholesterol, chronic kidney disease.
Until now, there are many answers to the question of how to increase the potential of men at home.
Medicines
It is possible to increase the potency with drugs in a short time. Their advantage is that they can be taken home, they act quickly enough, but the advantage ends there. Any drug of this type can cause hormonal failure in a man, he may suffer from diabetes, kidney disease, liver disease. For a long time, the drugs were not taken. Keep in mind that drugs to increase potency should only be prescribed by a doctor.
Alternative medicine
You can help a man overcome impotence at home without using synthetic drugs.
The treatment method consists of taking the strongest traditional medicine, which has been tested for many years.
The main rule in such treatment is the desire of a man to start it, the absence of allergies to certain types of drugs.
Well with this problem, calamus root infusion has proven itself. It is taken in the amount of 60 grams, crushed and infused for three days in vodka.
The medicine is taken before meals for two months.
Since ancient times, potency has been increased thanks to dry hop cones. Part of the powder is mixed with boiling water, infused for three hours. The medicine is taken in the interval between meals until the man's potency begins to increase.
With this problem, it is necessary to take hawthorn. For this, a liter of boiling water is taken, in which 200 grams of berries are poured. Five hours later, the infusion can be taken after a meal. In addition to the main problem, the drug helps relieve inflammation in the prostate.
It is necessary to start treatment after visiting the doctor. In this case, the root cause is eliminated. The main thing is that the decrease in potency should not be caused by any serious illness.
Physical training
Engage in regular special physical training, you can significantly increase the potential, but not everyone knows this. Among the strong half, the question of how to increase the potential of men at home is still relevant.
The right approach is needed to improve blood circulation in problem areas. Daily exercises should be prescribed by the specialist conducting the examination. Doctors should allow such exercises to be done at home. The effect will be obtained if the exercises are done regularly.
The most effective exercises:
- A man should stand upright, perform pelvic rotation movements slowly at first, then the speed should be increased until the skin becomes red in the lumbar region. Red skin will indicate that there is an increase in blood circulation, blood flow to the pelvic organs, including the penis, has been provided. Repeated blood in this area will expand the channels, making them easier to pass through.
- It should lie down, the left elbow should touch the right knee, the effect of crossing should be obtained. The movement is repeated quickly, the hands change.
- "Bike" exercise will also provide good blood flow to the penis, relaxing the muscles. The movement is repeated for one and a half minutes.
- It is necessary to take a standing position, press the scrotal area into you, at least fifty pulls must be done in an hour.
- The effect will be better if such exercises are done in the air.
How to increase potency at home: the main way
To increase potency, you need to eat properly. Certain products affect the body in a magical way, starting all the processes, normalizing the physical condition.
Only with the help of healthy nutrition, excess toxins will be removed from the body. Experts advise to completely abandon synthetic products, do not eat food with preservatives, if possible, avoid semi-finished products.
In order for the male testicles to function well, to produce testosterone well, the diet should include lean meat or fish. It is recommended to eat more chicken eggs, any vegetables, fruits. In this case, immunity should also be triggered. A man must eat any nuts, seafood.
Contrast shower
Since it is very possible to increase the potency at home, you need to approach this problem efficiently. One of the ways to increase potency is a contrast shower. It is believed that this method is the most effective, because in this case the blood flow increases forcibly, the blood quickly flows to the pelvic organs. Such a procedure should be carried out for two weeks, once a day. Men notice the effect after the first contrast shower.
Take a shower
If a man has decreased potency, a shower session can help him. Many men want to be treated in this way, because they like such gatherings in humid and warm places.
If going to the bathroom has no contraindications, the man does not have a jump in blood pressure, no more than diabetes, bathing will help to overcome this disease.
Bathing sessions should be started gradually, you need to shower starting from a few minutes, the next time the time increases. To begin with, a man needs to properly vent the steam, and then turn some cold water over himself. Steaming is allowed no more than twice a week.
How to increase potential in 60 years
At the age of sixty, many men want to increase their libido. How to increase potency at home quickly, without harming the body, many representatives of the stronger sex want to know.
Experts say that in adulthood it will not be so easy to correct the accumulated problems of young years. Therefore, in order for the potential to be satisfactory at this age, it is necessary to do sports for several years, eat right, do not drink alcohol, stop smoking, and walk more in the fresh air. At the age of sixty, doctors also recommend playing sports, cycling, rollerblading in the summer, skating or skiing in the winter.
If a man has problems with potency, he should consult a specialist, under no circumstances should you start self-treatment with drugs.
The result after taking the funds will be good, but after several doses there may be no effect, only addiction will remain from the pills. The worst thing is that not all men face this problem psychologically, many are just afraid to start approaching a woman without drugs.
You need to take care of your health first, eat right, take vitamins, especially those containing zinc or sulphur, stop drinking coffee or just drink less, exercise more often, take walks, stop smoking, don't drink alcohol. , observe the regime of work and rest.