Exercises to increase vitality - which exercises are most effective for men?

When dealing with erectile dysfunction, it's better to take an integrated approach and not rely solely on medications.In addition, a man must normalize his diet and increase physical activity.Exercises specifically designed for strengthening help strengthen muscles, activate blood circulation and improve mood.

How important is activity for “male power”?

One of the most common reasons for decreased male strength is a sedentary lifestyle and low levels of physical activity.Additionally, modern criteria for attractiveness include upright posture, lean muscles, and intelligence.

Regular exercise helps:

• Ensures complete oxygen saturation of body tissues and cells;
• Improves both general blood flow and microcirculation in the pelvic organs;
• Increase endurance and get in good shape;
• Strengthens the immune system, increasing the body's resistance to infections and viruses.

However, you need to know that the load level must be moderate.Excessive exercise can have negative effects on the body's systems.Often, bodybuilders suffer from sexual dysfunction due to overzealousness or medication.Food supplements of this type cause significant harm to the body, reduce male potency and cause skin diseases.

The most effective exercises to improve potency.Top 20

To enhance sexual performance, experts in the field of physiotherapy have specially developed complexes that include male strengthening exercises that help solve various problems.Some of them are designed to increase testosterone, others function to enhance overall health, and others prevent the formation of blockages.Physical activity is also important for the prevention of inflammatory diseases of the prostate, its work largely determines the level of male strength.

Physical exercises affect blood circulation

Normal blood circulation in the pelvis is the key to a stable erection.If the arterial lumen does not dilate sufficiently and the venous lumen narrows, fluid circulation is interrupted.

It stagnates in organs, contributing to the development of prostatitis and sexual dysfunction.Physiological enhancement exercises at home help men restore blood flow without needing to go to the gym.It is enough just to carry out a specialized complex instead of the usual charging.

"Berezka"

An exercise familiar to many people since childhood.It's simple:

• From a lying position, raise your legs so that they form a 90-degree angle with your body;
• Place your hands under your buttocks and lift your pelvis and lower your back off the floor;
• Therefore, it is necessary that only the head and upper back rest on a horizontal surface;
• Freeze in the indicated position for 2.5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first recommended exercises to enhance erectile function.A small complex that helps you feel the muscle and learn to control it.It includes:

• Stop the jet.Manipulations are performed during urination.It is necessary to stop the jet and restart it.Characteristics: During the first days, slight pain may occur.If you cannot stop the flow, this indicates muscle weakness.The ideal that it is important to strive for is to stop every three times;
• Muscle tension.If the first part of the complex helps you feel it, then the second exercise will teach you control.You need to start with 10 repetitions, the number of repetitions will gradually increase over time.You need to stretch your muscles and maintain this state for as long as possible.The exercise can be performed at any time, the main thing is that the man sits when doing it.

"Eight"

These moves promote blood flow and warm up muscles effectively.To do this you need:

• Perform 8 repetitions, depicting an “8” shape with hips in the “reverse” direction;
• Draw the same number eight, moving forward;
• It is important to monitor the body during exercise - the upper body must remain as motionless as possible, using only the buttocks and lower limbs.

"Jump squat"

An exercise that has a positive effect on blood circulation but puts a big burden on the heart, so if you have heart disease, you should perform the movements with caution.obligatory:

• Spread your legs shoulder-width apart, squat down;
• Place your palms on the floor or mat;
• With one powerful movement, throw your legs back to get into the initial push-up position;
• Gather your lower limbs again and jump into a standing position.

It is recommended to do this exercise 8 times in 4-5 approaches.

Raise the pelvis

A useful and not too complicated exercise for men that requires 10 or more repetitions.To do:

• Lie on the floor, stretch your arms, bend your legs;
• Raise your pelvis as high as possible;
• You should place your feet and back on a horizontal surface;
• To increase the difficulty, you can place any heavy object on your stomach and hold it tightly.

Load testosterone production

Testosterone is a hormone that allows men to feel physical attraction and arousal towards women.

Strength exercises to increase potency can increase the production of sex hormones, while contributing to beautiful and lean muscles.Most moves are performed in the gym under the supervision of an instructor or experienced partner.

Deadlift

A high-energy exercise that affects many joints and muscles.To perform it correctly, a man must be flexible, so beginners should use complex gymnastics to increase flexibility and strengthen the back.

Exercise techniques:

• The back must be straight and tense throughout the exercise;
• The chin looks straight. If it is lowered, the spine will lose balance;
• The chest should be pushed forward;
• The first approach is performed with an empty barbell so that the muscles remember the correct dynamics and execution mechanics;
• Feet should be shoulder-width apart;
• The emphasis is on the heel;
• When holding the bar, you should use a normal grip;
• The barbell is lifted by tensing the muscles of the lower limbs and back;
• After bringing the barbell to its highest point, it is important to keep your back straight, without arching your back;
• You need to reduce the load slowly, using the muscles of the legs and pelvis.

Squat with dumbbells

Such squats are divided into 3 types:

• Cup - requires the use of any weight material.You need to take it in your hand and press it to your chest.The basic position is with your legs spread wider than your shoulders, your toes pointing slightly outward.Your back should be straight throughout the entire exercise.You should squat straight, turn your knees toward your toes, and place your elbows between your knees at the lowest point;
• Squats with weights on the shoulders are recommended for more experienced athletes.The barbell should be placed on a strap behind your head.Hands placed at shoulder level, palms facing forward.To minimize the possibility of injury, it is very important to maintain spinal alignment.You should inhale as you descend, exhale as you rise;
• Front squat is the most complicated technique but also the most effective.The bar should be held at collarbone level, slightly higher.By placing the bar on the collarbone, the athlete will prevent the bar from rolling.Throughout the entire range of motion, it is necessary to carefully monitor the vertical position of the body.

Chair press machine

The exercise is performed from a lying position.A special bench stand is used.The key to doing it properly is a comfortable position, with support placed in the feet, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You need to look straight up;Do not control the bar's movement with your eyes.

You should close your shoulder blades and bend a little.The angle at the knee should not exceed 90 degrees.The feet press with force on the floor, the grip is as comfortable as possible for men.When removing the barbell from the rack, you should stabilize the barbell for a few seconds and then begin to slowly lower the barbell toward your chest.Having reached the optimal bottom point, tighten upward.

Curved barbell

This exercise is popular with many men, but many coaches believe that the technique is often incorrect, accordingly, the strength factor does not bring all the benefits and the risk of injury increases.

Principles of correct implementation:

• The bar is located at the level of the pelvis, the handle is slightly wider than the shoulders, and the legs are in a similar position.The body is straight, the knees are bent.Turn palms away from you, elbows close to torso, tightening abs;
• Forearm movement and bicep strength help lift weights;
• After bringing the bullet to the highest point, pause and count to 2;
• Slowly lower the weights to the starting position
• Inhale when moving down, exhale when moving up.

The greatest effect from the source element will be under the following conditions:

• Don't swing the bar, don't throw it up quickly;
• Lifting the bar from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
• Upward motion is faster than downward motion;
• All elements are executed smoothly;
• The elbow should be slightly bent at the lowest point.

In the first stage, you should limit yourself to 8 repetitions and 5 approaches (weight is selected individually).

Military press

The most famous version of military journalism is done like this:

• Medium-sized bar (20 kg) with metal plate lock;
• The principle of holding the racket is to place both hands wider than the shoulders;
• The starting position is straight spine, tense knees, legs spread apart;
• The barbell must be pressed upward until the arms are very tight, then lower the load;
• It's important to make sure the bar doesn't come into contact with your chest, but at the same time lower the bar below your chin.

Exercises for normal prostate function

Prostatitis and other urinary diseases negatively affect not only general health, but also erectile function.

Therefore, it is important to perform physical exercises to increase potency, these exercises have a beneficial effect on the prostate and ensure its full functioning.

squat

A small set of exercises is recommended for complete implementation, not limited to one or two elements:

1. Grab the back of the chair and squat as deep as possible for 5 reps;
2. Perform the same movements, but return to a “standing” position, on your toes;
3. Place your feet one at a time on a raised platform, using your glutes as you move.

Raise your knees

To perform the exercise correctly, you should lie on any horizontal surface.Next steps:

• Stretch your arms and legs;
• Lift your right knee up and pull it toward your chest;
• Count to twenty;
• Return to original position;
• Do the same with the left leg;
• Requires 3 repetitions.

"Superman Tricks"

This element is performed from a prone position.Need:

• Extend your arms forward so your entire body is aligned;
• Lift your arms and legs off the floor at the same time;
• Move them in different directions;
• Freeze for 15 seconds;
• Take the starting position;
• Repeat several times.

"Flight"

For this fitness element, you should assume an all-fours position and place your palms on the floor.Next:

• Lift left arm and right leg off the floor;
• Tighten your stomach as much as possible;
• Stretch the upper limb forward, stretch the lower limb backward;
• Freeze for 15-20 seconds;
• Return to the starting point and relax;
• Repeat, switching arms and legs;
• Do 8-10 times.

Abdominal breathing

Abdominal breathing is very helpful for maintaining prostate function.Lying on your back, you need to inhale as deeply as possible and tense your abdominal muscles.In this position, freeze for 10-20 seconds, then relax.

Usually, in the early stages, a man can "stop breathing" after just a few seconds, but then the ability to stop breathing for up to 1 minute will develop.

Exercise enhances male physiology

It is worth noting that various Eastern exercises, as well as exercises developed by Chinese and Japanese trainers to improve potency, are called gymnastics.

Even among the elements of yoga there are movements that are useful for restoring sexual function.

Bend over from a sitting position

The starting position is similar to lotus position:

• Bend your right leg and pull the second leg toward your inner thigh so your heel rests on it;
• Bend along the left leg, squeezing the foot with the palm of your hand;
• Hold the position for 3-4 minutes while massaging your feet;
• Perform the exercise in a mirror manner;
• It will have 4 approaches.

Classic tilt

A special bending technique that effectively increases male strength.To do it correctly you need:

• Stand straight and place your feet 70 cm apart;
• Extend your arms to the sides;
• On an inhale, bend down so that the fingers of your left hand touch your right foot, while looking straight up with the other hand;
• Exhale, stand up straight;
• Perform the exercise in a mirror manner;
• You should do 7-8 repetitions.

"Wagging your tail"

To perform this element, you need to get into the fetal position, then:

• Stretch your arms along your body, palms facing up;
• Relax your head muscles, resting your forehead on the floor;
• Start moving your butt in such a way as if there was an imaginary tail to wag;
• Continue until you feel moderate fatigue.

"Archery"

To do it correctly, several manipulations will be required:

• Place your right leg forward and bend so your knee is directly above your toes;
• Place your left leg back, right leg straight and resting on the entire foot;
• Raise your right hand and bring it forward in a motion as if you were holding a bow in your fist;
• Pull the invisible bowstring with your left hand;
• Tighten your chest muscles, lift your chin slightly, hold the position for 5 minutes;
• Switch legs and repeat.

"Snake"

The final exercise involves ancient Japanese and Chinese spiritual practices.You need to lie face down and stretch.Next you need to do the following:

• Press your palms into the floor, placing them just below the shoulder line;
• Inhale and gently lift your torso;
• The back should be arched but the pelvis should be pressed against the surface;
• When you reach the maximum point, you should tilt your head back as far as possible and stand still;
• Return to the starting position gently and slowly while exhaling;
• You must repeat this element at least 10 times.

In addition to performing specialized complexes to increase potency, you should also regularly take walks in fresh air.Regular but short morning jogs, swimming in the pool and yoga are considered beneficial.The latter ensures the synthesis of sex hormones, lengthens the spine, strengthens the hip muscles and has the effect of increasing the sensitivity of nerve endings.In addition, Eastern practices harmonize the emotional state necessary for a fulfilling life and a peaceful state of mind.