What physical exercises are effective for increasing strength?

Physical exercises to increase strength are used for the purpose of daily training of the muscles and soft tissues responsible for a fast and stable erection. Strength exercises at home are indicated for men of any age in order to maintain good blood circulation in the genitals and prolong their excellent functionality. Training can be done without leaving the house, or you can sit in the yard in the fresh air if the man lives in the private sector. Enriching the body with oxygen will only enhance the therapeutic effect. Let's consider all kinds of physical activity, intended exclusively for the male half of the population.

There are a large number of physical exercises for strength, which are widely used by men who want to eliminate erectile problems on their own or use training for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function and with it the quality of intimate life.

Penis pumping and Kegel muscles

This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and from the slightest touch or erotic fantasies it fills with even more blood. Don't waste your time. It is necessary to start performing gymnastics for the penis, which consists of the following physical actions:

• focus all attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the main thing is to stretch the muscles of the perineum to increase the state of excitement).
• After each lifting of the penis, it is necessary to relax so that there is no overstrain of the organ, and then repeat again.
• 15 repetitions are performed every morning.

It is recommended to keep a training diary and record the results of the exercise to increase strength. After a week of such exercise, the erection improves by at least 20% of its previous state.

Increased Kegel muscle tone

It is not about the structure of the male genitourinary system, but about the fact that this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of strength training, consisting of the following physical activity on one of the exclusively male muscles of the genitourinary system:

• With two fingers, feel the perineum area, located between the scrotum and the anus.
• press the surface of the skin so that the pulse in the blood vessels is felt with the bundles of the fingers (it is not necessary to press strongly on the perineal area, and the sensations should be extremely comfortable).
• Reflex movements should compress the anus so that there is a simultaneous tension of the Kegel muscle located in the upper part of the intimate zone.
• each muscle contraction is made with effort and is maintained in a spasmodic state for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the early stages, this exercise to increase strength is best done in 2-3 sets. A man should be in a horizontal position, so that all the load goes exclusively to the pelvic floor and the muscle responsible for the quality of the erection.

Pelvic rotation

The simplest exercise for strength in men, the principle of which is the active movement of the hips around its axis. This physical activity technique enhances blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to adhere to the following algorithm of actions:

• take a standing position and straighten your back.
• legs are shoulder-width apart, hands are attached to the belt.
• Circular movements of the pelvis are performed clockwise and then in the opposite direction.

For each direction, 40-50 such movements should be performed. The number of approaches is not limited and is regulated by the man independently. The main thing is not to overwork. This strength-building exercise is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).

air bike

A complex exercise for impotence in men, the application of which will not only maintain the health of the genital area, but also improve the outflow of venous blood from the lower extremities. The charge for erection enhancement is as follows:

• it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is better to use the floor or a perfectly flat bed without soft mattresses).
• the hands are attached to the hip joints.
• The legs and entire pelvis are lifted and the fulcrum shifts to the thoracic spine.
• the lower limbs perform movements imitating the bicycle, but only in this case the legs cut the air.

The workout should last at least 5 minutes. A trained man can perform this exercise to improve strength for a longer period of time. At the time of applying these movements, the prostate gland is strengthened, good endurance of the muscles responsible for the stability of the penis at the time of sexual stimulation is developed.

Walking on the buttocks

One of the best exercises for strength, the effect of which is felt immediately. This result is achieved due to a sharp rush of additional blood volume to the organs located in the pelvic area. The technique for performing these physical activities is as follows:

• you need to sit on the floor, straighten your legs, keep your back as even as possible.
• each lower limb is raised in turn, and the forward movement of the body is performed by moving the buttocks (in fact, all efforts are made to compress the muscles of the back of the leg).
• these movements are performed until complete physical incapacity and the appearance of intense fatigue in the gluteal muscles.

With this exercise, you can perfectly increase the power thanks to the good blood supply to the testicles, prostate and corpora cavernosa of the penis. To get the maximum therapeutic effect, you should devote at least 10-15 minutes daily to such a simple exercise and over time, increase the duration of the training.

Wide occupation

Squat-related strength exercises for men are the most popular as they are really helpful in maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following technique:

• stand on a hard and smooth surface, straighten your back.
• put your hands on your hips and place your feet 80 cm apart.
• having taken the starting position, the man performs a deep squat with the legs apart.
• each repetition is done as slowly as possible so that a pleasant fatigue is felt in every muscle located from the gluteal part of the limb to the leg itself.

The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will find it easier to master this type of training, and beginners will need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.

Raising the legs above the head

An effective exercise, for the development of which you only need desire, relatively good physical condition and an emphasis on wall form. The man lies on his back and performs the following actions:

• the legs are thrown back and then transferred behind the head (gymnastics somewhat resembles a birch, but only the lower limbs are not kept straight, but move forward behind the back of the head).
• to avoid injury and stretching of the neck muscles, you should do the exercise close to the wall so that you can always give yourself a constant emphasis on your legs.
• it must be in this position for at least 10 minutes.

The essence of this exercise to increase strength at home is that there is an outflow of venous blood from the pelvic area. With regular exercise, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of the sexual secretion, which is produced by this organ, is excluded.

vessel

Exercises for impotence should include not only the load on the area of the pelvic floor and the muscles of the intimate zone, but also the strengthening of the spine, because in the periphery of its processes there are nerve endings that coordinate the work of the centers ofbrain and genitals. The craft refers to this type of physical activity to improve male strength, and the principle of its application is as follows:

• the man lies on his stomach (the surface must be stable and perfectly flat, so it is better to sit on the floor);
• a sharp breath is taken and the back is arched raising the arms and legs (at such a moment the shape of the human body resembles a boat).
• in a state of deflection, you need to stay for at least 2-4 seconds, and then relax your back and repeat the tension of its muscles again.

This exercise belongs to the category of increasing erection by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially useful for men who have diseases of the spine or have suffered a traumatic brain injury.

Lifting the pelvis

An excellent exercise for men who want to improve the quality of their intimate life and always be on top in moments of intimacy with a sexual partner. The technique for performing this exercise consists of the following algorithm of actions:

• it is necessary to lie on your back and stretch your arms along the body.
• Place your heels on the floor and gently lift your pelvis up.
• the legs and thoracic spine remain on the surface of the floor and only the pelvis and lumbar spine are in motion.

What does this type of physical activity give? Exercise to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in prostate tissues. In combination, all these factors give a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before sex.

Brainstorm

Exercises to improve strength can include not only physical activity, but also relate to the training of individual centers of the brain responsible for erectile function. To increase strength in men using this type of exercise, you should act according to the following algorithm:

• lie in bed and try to relax as much as possible (you can turn on romantic music).
• Give freedom to romantic fantasies, a man must represent the women he has dreamed of for so long.
• the fingers slowly caress the penis.

With the help of such a simple method, you can successfully train potency in men by stimulating the nervous activity of the brain. At the moment of real intimacy with a partner, a man will experience intense sexual arousal immediately after such touches on the genitals.

Jump Squats

These are effective exercises for men at home, which are actively used in cross-fit. They train the strength of the pelvic floor muscles, strengthen the tendons of the perineum, thus improving erection. The principle of exercising this type of physical activity is as follows:

• you need to stand on a flat surface, straighten your back and put your feet slightly wider than your shoulders.
• the man squats as deep as possible, then straightens his knees quickly and jerkily, trying to jump as high as possible.
• the number of repetitions should be at least 10-15 at the initial stage of training and 25-35 times after a week of training.

The first therapeutic effect appears already after 7 days from the day of starting physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. Erection occurs much faster and lasts longer during intercourse.

Sports programs for strength

How to increase male strength with the help of certain sports? What exercises should you master to always be on top of the bed with your beloved woman? In addition to the individual gymnastics described above, there are certain sports that are best for building strength. They can be used as a prevention of sexual impotence and immediately after the detection of the first symptoms of erectile dysfunction.

Every man who wants to prolong his intimate life and preserve the youthfulness of the genital tissues must master at least one of the following sports:

• swimming (at the moment of contact of the body with the water, almost all the muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed).
• cycling (when pedaling involves the lower limbs and muscle fibers located in the inguinal part of the abdomen, which guarantees an excellent blood supply to all organs of the male genitourinary system).
• squatting with light weights (it is recommended to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a seat belt that supports the lumbar spine).
• sprint (sprinting is no less useful, but jerks for 100-200 meters at full speed and intracellular energy return have a more beneficial effect on the muscles of the pelvic floor, strengthen the prostate, increase endurance during sexual intercourse).

Remember that moderate sports loads not only increase strength, heal male genitals, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. The high concentration of this sex hormone provides the man with an always toned appearance, muscle tone in all parts of the body, stone erection and excellent libido.