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Physical exercises to increase potency

Best exercise for potency

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The best exercises for potency aimed at pumping the PC muscle. It extends from the pubic bone to the sacrum, and its function is to maintain a proper position of the anus and the adjacent internal organs. Muscle subordinated to the nerve that controls the activity of the genital organs and anus, so it realizes the connection between them and the brain. If she has the power, is the generator of life and sexual energy, which in the conversion process stimulates the production of hormones responsible for the feeling of satisfaction and joy.

The weakening of the PC muscles leads to a decline in activity, fatigue, decline in sexual desires and capabilities. Therefore, it is important to pay attention to this region and engage in its pumping.

Starting position – sitting on the heels, a chair or cushion with the fully straight spine and relax the muscles of the neck, face, arms, back and shoulders. The head should be slightly tilted forward and eyes closed.

Execution method: to strain the muscle and stay in this position for 3 seconds, if the first fails to hold out so long, it is a sign of weakness, the PC muscle. In this case, to maintain the voltage required for 1 or 2 seconds. You should see the feeling that the pelvic area is slightly raised up. When muscle tension necessary to make a leisurely breath, and in a moment of relaxation – exhale.

The duration of the exercise should not exceed 10 min. During this time, it is advisable to do 10 reps, but if that amount was not enough, the lesson should still stop.

When the muscle will be strong enough (this usually happens after a week of regular training), the duration of the holding voltage becomes subject to account from one to ten, and it is impossible to sharply compress the muscle, on the contrary, should gradually increase the voltage during the account. Relaxation also need to be done slowly and deliberately. The whole cycle should take 5 minutes.

After the minute break is recommended at a quick pace 10 times to carry out the clenching and unclamping muscles. Originallythis exercise can be difficult, but in the process of training the control over its activities.

Then the whole cycle with a slow buildup of tension and relaxation on the decimal account minute break and a ten-fold fast clenching-unclamping should be repeated. And after a short respite to do it a third time.

In the area of the pelvis can be a feeling of tension and stretching, this should not be afraid of muscle, long been at rest, responds to exercise. But too much strain in the first classes is not necessary, otherwise the enthusiasm will be gone before you get to the first positive changes. The effect should start to appear after 2 weeks of daily exercises.

Subsequently, you will need to undergo a twice a day for 15 minutes, gradually increasing the number of contractions until it reaches 300 times. Exercise is good because you can perform them even on work, with the habits need to account disappears.

Pumping the PC muscle and other method. This should be placed on the floor on your back with your legs slightly apart and stretch the appropriate area. Here the importance is not so much the number of repetitions as the strength of the voltage, so it should pay attention.

To accomplish the pumping of the PC muscle and you can stand, for the legs are set apart, stretch the area between your pubic bone and anus as if you need to stop the flow of urination, the pelvic floor is also pressed. In this position, the member will approach the abdomen, the testicles will be higher than normal. Muscles need to keep as much as possible for 10 seconds. When performing exercises it is impossible to hold your breath.


Squats for potency

Squats for potency are slightly different from the usual and have remarkably diverse effects on the male body, causing the production of testosterone, eliminating the stagnation of blood in the legs and pelvis, making a gentle massage of the prostate gland and increasing muscle tone. All this contributes to the improvement of potency and increase the level of overall health.

Starting position – standing exactly should be to place the feet slightly wider than shoulder width, toes outward to expand. Important before beginning exercise to stretch buttocks and then proceed to squats.

Without lifting feet from the floor need to slow down on features below. At the bottom should stay stationary for 2 seconds. and then gradually straighten legs. After complete rectification is necessary to repeat the exercise again20.

All the time while you squat, the glutes are in a stressed state, only in this case will be developed muscles that affect the potency.

With the advent of a certain fitness, you can increase the load and finishing the last squat, stay in the bottom position for 15 seconds. making short jiggle up and down. By doing this, it should be taken for daily business.

Performing squats is important to alternate the time of loading and rest to avoid the feeling of excessive fatigue.

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Other exercises

Consider a set of exercises aimed at improving potency by developing certain muscles and improve blood circulation.

  1. The rotation of the pelvis. With this exercise it is recommended to start daily classes. It will serve to warm up the muscles. You need to make circular movements with the pelvis, similar to the rotation of the Hoop 40 times in one or other way. This exercise increases blood flow in the lower part of the trunk and develops the back muscles that are often involved in the moment of having sex.

  2. Tilts. The legs should be set slightly wider than shoulder width and bend the trunk, trying to get his hands floor. You should not take a large load initially is enough 20 tilts, repeated 3 or 4 times. A week later you can start adding in the inclination every 2 days until their number reaches 50. This rule and it is recommended to adhere to. This exercise develops the muscles of the back and spine, increases the conductivity of the spinal cord to control the erection and ejaculation.

  3. A big step. This exercise is recommended to start in the morning half an hour before eating after a workout. For it is necessary to take a dumbbell (the weight depends on the level of training and may vary between 3 and 10 kg), hands lower along the body, to make one foot step forward and gradually get down on his knees, continuing to keep the load in the initial position. The same leg should do about 12 attacks.

Some of the exercises that should be done in the Nude:

  • Standing legs shoulder width apart and slightly bend knees. Hands are placed on hips or at your sides. It is necessary to make basin a quick motion back and forth, slightly shaking genitals. The breath is deep and loud,and exhale a gradual and quiet. Seven breaths is one approach, followed by a thirty second rest, after which the complex is repeated about 6 times. To begin the exercise better in the morning, but can be repeated several times during the day. These actions well affect the level of potency and are used in some diseases of the reproductive system to improve the condition of the bodies.
  • For the following exercises, you must squat and start to pull the scrotum up as much as possible, at the same time pulling in his stomach and buttocks. Short breath is alternated from invisible exhalation. 7 pull-UPS is one approach, followed dvadtsatisekundny rest and sevenfold repetition of the complex. This kind of action is indicated for disorders of sperm and some diseases of the reproductive system.

In addition to these exercises, aimed directly at improving the potency, it is recommended to lead a healthy and active lifestyle, to play sports and to abandon bad habits. The effect of these measures will not be forthcoming and would affect the quality of sexual life in the most desirable manner.


Yoga

Do daily exercises to increase potency. Sit down, take a big breath, on the exhale, tighten all the muscles of the anus. Then relax. You should start with 20-30 seconds later to bring the DC voltage to three to five minutes. The more you develop these muscles, the stronger will be your potency, erection and orgasm.

Svastikasana. This is a comfortable position in which the cross hands and feet, hence the name. It is performed this way: bend the right leg at the knee, is placed on the opposite thigh so that the sole of the foot firmly in contact with the thigh. The other leg is the same, only the foot is placed on the other thigh.

This asana is also called "Lotus position", in this position engaged in meditation, as it is possible to sit for a long time, the back becomes absolutely straight, increases blood circulation in the pelvic region, which has a tonic effect on the nerves.

Sarvangasana. This is the shoulder stand, the people that pose is called "birch". Sarvangasana – pose all mystic yogis, which is a huge benefit. It is done: lie on a Mat, relax, slowly straighten your legs and in the same slow pace lift them up so that the spine and pelvis were completely vertical. The entire load of the body in this asana passes on his shoulders, attention should be concentrated on the muscles of the back and groin.

The back need to keep handselbows rest against the floor, chin should put pressure on the chest. Deltoid and neck should touch the floor. Don't let your body start to wobble, the legs keep straight. Hold your breath until until you feel tension. After performing this asana the legs should be lowered slowly, no sudden movements. Performing asanas should begin with two minutes and gradually increase the time to 30 minutes.

Effect: This asana is considered a cure-all, as much improves the General condition of the body, increases vitality and intelligence, contributes to the destruction of hepatic and intestinal diseases. From the asana becomes flexible spine, improves blood circulation in the spinal cord, posture stimulates performance, tones up the nervous system and helps rejuvenation.