Good strength is a sign of male strength, which directly affects self-esteem, resulting in the quality of one's life. Chronic stress, nervousness, lack of sleep and rest lead to familiar problems, reduced sexual performance, which suppresses the man on a psychological level. Activity exercises at home are a simple and quick way to increase activity and improve erection quality. Think about when physical activity is necessary and which exercises are most effective for men's strength?
Who is suitable for strength training exercises?
Of course, erection exercises are essential for all men, regardless of age and lifestyle. Their application is not only a cure, but also the prevention of impotence. Specialized training complexes focus on strengthening the perineal muscles, which allows you to overcome erectile dysfunction.
Indications for physical activity:
- Erectile dysfunction;
- Pathology of the urinary system?
- Reduced sexual desire
- Premature ejaculation?
- Low endurance during intercourse.
Often the described problems are caused by reduced blood circulation, congestion in the pelvis. Presence of these factors, natural. The activity will be a significant help, it will increase male strength. When it comes to stress and nervous tension, exercise also helps, as it promotes the production of a hormone - serotonin - a substance that fights stress and its effects.
When the reason for the reduction in erectile function is taking medication, then exercises to increase activity have little effect. In this case, you should contact your doctor who will adjust the treatment of the drug - replace the drug with a side effect with a similar drug that does not adversely affect sexual performance.
Contraindications
Exercises to improve activity at home have virtually no contraindications. It is recommended to avoid physical activity in the context of the worsening of urinary tract infections, with respiratory and cold, accompanied by fever, chills, general discomfort.
Contraindications include the inflammatory process in the pelvic area, as increased blood circulation during exercise can cause the spread of inflammation, respectively, worsen the state of health. Also, physical activity is not recommended for oncological procedures of any localization.
Cardiovascular disease is a relative contraindication. In this case, it would be advisable to consult a doctor, as a disproportionate load can lead to complications. It is necessary to take into account factors such as the age of the man, the concomitant diseases.
In obese men, there is a strong load on the heart, blood vessels, joints. If you start training abruptly, then this leads to a deterioration in well-being. In the presence of obesity it is necessary to dose any load. If symptoms occur such as headache, nausea, dizziness, then exercise is stopped immediately.
General strengthening exercise group
Strengthening exercises consist of two parts. These are general strengthening exercises and direct training of the muscle computer (pubic-coccygeal muscle). General strengthening exercises focus on normalizing blood flow, leveling stagnation, increasing muscle tone and endurance.
Pulocyte muscle is responsible for strength and sexual health. If she is strong and trained, then there are no problems with the prostate, the urination process. Otherwise, a man faces a whole host of familiar problems - premature ejaculation, weak erection, low strength and libido.
To start training your computer muscles, you must first find that muscle. The easiest way to feel it is when urinating: you need to place two fingers between the testicles and the anus and stop urinating for 2-3 seconds with tension of the same muscle. It will be felt noticeably under the fingers. As an alternative to the search - slightly "shake" the erect penis: at this time, the muscle tension is noticeable.
Exercises for erectile function, in particular, muscle training, have the following characteristics:
- The essence of training is the alternative relaxation and tension of the muscular computer.
- You can train the pubic-coccygeal muscle while sitting, standing, lying down.
- To improve the effectiveness of the course, it is necessary to stretch the muscle with full exhalation, holding your breath.
- The load is increased gradually.
- During the session, it is recommended to inhale through the nose and exhale through the mouth.
- All workouts take place 120 minutes after a meal. Exercise on an empty stomach is prohibited.
During the training process, it is recommended to follow a pattern of alcohol consumption - at least two liters of clean fluid should be drunk per day. During the course, you do not need to drink, as the load on the cardiovascular system increases.
Occupations
Squats are effective exercises for increasing strength in men. Such a profession is known from physical education courses in the school years. The man is standing, his legs apart. The socks of the legs should turn slightly outwards - this allows you to reduce the load on the knee joints.
When performing the exercise, you should stretch the muscles of the perineum and buttocks, trying to move your weight back - as if someone wants to sit in a chair. In the lowest position, they remain for 3-5 seconds, after which they slowly return to their original position. Start with 10 sets and one workout a day. After a week, you can increase the number of approaches up to 30-50 times.
Rotation from the pelvis
The rotation of the pelvis helps to get rid of impotence. This is a simple exercise that all members of the stronger sex can do. Helps normalize blood circulation, to the level of congestion in the pelvis, which increases strength. Starting position: stand straight, feet shoulder width apart, arms at the waist. Then you have to rotate the pelvis: in each direction 40-50 times.
Running or walking in its place
Not everyone has the opportunity to jog in the park area. Alternatively, exercise - running or walking in its place is recommended. The legs should be raised as high as possible so that the knees touch the abdomen. During training, the hands also perform active movements.
Just run for 8-10 minutes a day. To not get bored, you can turn on an interesting video or music. With normal neighbors, on-site running is allowed to be replaced by skipping rope.
Improved arch or bridge
To increase strength, an exercise called an improved arch is included in the workout boost. The man lies on the floor, bends his knees, arms are placed along the body. Next, you need to slowly get off the surface and raise your hips - rest your heels and palms on the floor. During lifting, the gluteal muscles are compressed as much as possible. In this position, lock for 30 seconds, return to the starting position.
With each workout, the time to hold the hips in weight increases by 10 seconds, gradually reaching two minutes. A workout includes 5-8 approaches. More is possible, as long as you feel good.
The described set of exercises helps to increase testosterone production, relieves uncontrolled ejaculation, enhances the senses during sexual intercourse and improves sperm characteristics. Regular exercise is a good prevention of stagnation and circulatory disorders, urinary tract infections and prostate cancer. To achieve the necessary result, you must do at least two months every day. When the condition improves, then you can change to 2-3 workouts per week.