It is no secret that quite a few modern men after the age of 40 (and sometimes even earlier) begin to experience intimate difficulties. Rather, this is the deepest secret: God forbid someone from your comrades or colleagues knows that you turned out to be bankrupt in bed today! Therefore, almost all representatives of the strong half of humanity prefer to hush up such problems, letting things go by themselves. But in vain!
Looking for the guilty one?
A very common opinion: they say, stress, the surrounding ecology, the frantic pace of city life, unbalanced nutrition, overweight, even the appearance of an elderly companion - anyone and everything is to blame! Of course, not without it: the negative factors of modern existence contribute to the state of the male body and dull the basic instinct. But, as a rule, in many cases it is still possible to make a correction and try to correct the situation even on your own, without going to the appropriate doctor. One of these really working methods is physical exercises to increase potency, which will be discussed in this article. They are not too complicated, most of them are capable of even people who have long abandoned dumbbells and running, training and playing sports.
Exercise to increase potency at home
It would seem that just something is needed: start regular execution. But here, at the first stage, many men are faced with their own laziness, inability to organize physical exercises to increase potency with sufficient regularity and effectiveness. Various factors can interfere, including constraint, lack of time, and fear of ridicule from others. Here are some tips to develop the habit of performing physical exercises to increase potency every day, regardless of your own mood and oblique views of ill-wishers.
Proven Tips
- Wake up an hour earlier (or at least half an hour). For this time, taken away from sleep, you can complete all the necessary complex slowly and prepare for further work or service on weekdays.
- At the weekend, try to get out into the nature and there, in seclusion, with an increased concentration of attention, you can perform physical exercises to increase potency most effectively. And the result will not keep you waiting long!
- Drop some habits that are pretty bad for your body. Among them: smoking and excessive consumption of alcohol (especially beer in large quantities), gluttony (especially for future sleep), a sedentary lifestyle.
- Try to move more generally, walk, not freeze in place. And if you have to sit for a long time at work, for example, at a computer, then you need to constantly change your position or build a special device for working while standing.
Already such a slight, at first glance, change in the routine and diet, getting rid of bad habits, can lead to a significant increase in the potency and desire for sex. And physical exercises to increase the potency of men will complement and consolidate the effect. And now we pass directly to the method itself.
Download the PC muscle
This muscle in the human body stretches from the pubis to the sacrum, and performs the function of supporting the anus and adjacent organs of the cavity. And this important muscle is subordinated to the nerve, which controls the genitals and the anus and is a kind of generator of sexual energy. Therefore, pumping it, we can add vitality to the genitals.
Exercise number 1 "Pulling up"
Initial: you can sit on your heels, chair or pillow. The main thing is that the back is even, and the muscles of the body are relaxed. For visualization, you need to clearly imagine where this muscle is (for example, look in the atlas of the human body through the Internet search engine).
Fulfillment: we strain the corresponding muscle for three seconds, no more (for starters). If it doesn’t work, then you can start with one second, anyway, the effect will be, and gradually you will increase the time.
Duration: do no more than 10 approaches. As a result of the execution, the impression should appear that the pelvic area is pulled up (sensations as if the muscle was pulled on an imaginary horizontal bar).
When this muscle gets stronger, and this can happen after about a week of regular training, you can increase the duration of each approach to 10 seconds. But it’s not worth it to reduce it sharply, it is better to increase the voltage gradually. For the most advanced: the course can be brought up to 300 pull-ups per day!
Variations: lying and standing
- For especially lazy people or for those who cannot sit evenly due to health reasons, you can offer a variant of the same exercise in a prone position. It is necessary to lie on your back, and slightly bend your legs and spread. The muscles of the body should be in a relaxed state. Otherwise, the recommendations for implementation are the same.
- While standing, you can also pump up the PC muscle (this is especially suitable for busy men). Spread your legs apart. Tighten the above muscle, as if we need to interrupt the process of urination. The penis is approaching the stomach, the testicles are compressed higher than usual. Hold the position for 10 seconds. Breathing - do not hold, breathe freely and deeply.
Squats
Have good effect and ordinary squats with outstretched arms. Only the feet should be turned outward a little, and the legs slightly apart, and in this position to do physical exercises to increase potency (photo - above). It is also very important when you perform this exercise to strain the gluteal muscles. Feet do not come off the floor, and the movement of the sit takes place quite deeply. In the lower position, we linger for a few seconds with tense buttocks. Then - gradually straighten the legs. Repeat up to 20 times. But out of habit, such a load can be unbearable. Let's try to start with at least 5 full squats.
Pelvic rotation
This well-known exercise improves blood circulation in the pelvic area. Perform standing, with a large amplitude of 30-40 times in each direction.
Stone holding
Imagine that between your legs - a stone or a soccer ball. Tighten your leg muscles as if you are holding it (legs are spread apart while standing), do up to 10 sets of 3-5 seconds each. Over time, the duration of compression of an imaginary stone can be increased.
Arch
Lie on your back. Hands along the body. Raise and lower the pelvic region above the floor surface. The back remains pressed. Perform at first 10 times. Then the execution time can be extended.
A set of physical exercises to increase potency
In this article we have given only a few of the most basic exercises for restoring male potential. A great many of them have been developed in various health systems of the world. But advice: do not scatter, and start at least with the above. Believe me, for an ordinary man who has already forgotten what regular training is, and it will be quite effective. And most importantly: all exercises must be performed in a complex and regularly (preferably in the morning and evening). Only then will you feel the lasting effect of your classes.