Sexual activity in the lives of modern people occupies an important place.Sex for many men helps assert themselves, achievements in this field contribute to the development of self -esteem.Along with this, the mood is improved, and the withdrawal problems.To have the opportunity to enjoy sex for many years - you still need to start controlling the status of the reproductive system in youth, to treat disorders and pathology in a timely manner.Regarding significant support in this will provide potential exercises.It is not difficult to do them, but they are quite effective.
The benefits of training and homework for potential
The potential is closely related to sports, because the male body's physical activity from changes is poorly reflected in health.
For example, due to prolonged sitting, blood circulation in pelvic organs occurs, blood stagnation appears, different diseases develop, male sexual dysfunction is manifested.
Perform physical exercises to help men train muscles of the cardiovascular system, increase the content of oxygen in the blood, increase the function of the bronchi and the lungs and improve blood circulation.In addition, the exercises to increase the potential contribute to the development of muscles in the pelvis, leading to increased blood flow, and this helps in the fight against stagnation and inflammation.
Types of exercises
Morning exercises
A man's genitalia in the morning when awakening is in a high state.It is necessary to stretch the inguinal muscles for it to dance.This exercise activates blood circulation in the pelvis.Every day, the number of dance of the Viking must be increased by 1.Remember that the exercises aim to restore blood circulation in the pelvis and do not do them through force - this can be harmful.Exercise is the desire to perform daily.Within a month, you can evaluate its effectiveness.
A month later, when you can achieve the efficiency of 30 compression - dance, the genitals must be delayed for a few seconds during compression and only then lower.Those who can still perform 30 dance, those who have never done this, but simply dance without excessive fanaticism.
Having passed this training stage, people who easily perform 40-50 compression can complicate the process by placing a small towel on the penis when doing exercises.
Pelvic
This exercise is very effective.You need to move the pelvis in a circle.In Yoga Jedi, he is called "Victorious Dance".The pelvis should rotate different faces.Thanks to this, the groin is provided better with blood.
For those who do not know - the movements in the nearest time must be diverse and to achieve perfection, you need to learn how to rotate the basin.
Walk on the buttocks
This exercise is also taken from Yoga Jedi.He is often advised by the urinary doctors.To do, you need to sit on the floor, stretching your legs.For convenience, stretch your arms in front of your elbow or bend.Therefore, you need to move forward at a distance of 2 meters.Then return to the starting point.Move the butt forward.Try to make each step as big as possible.At first, this seemed absolutely impossible, but over time it became better.This exercise is effective to improve the potential in men.This is a proven method.
Lift your legs for yourself to lie on your back
This exercise must be done on the back.The head should be placed at a certain distance from the wall.The right leg is slowly raised, and then lower it without strong movement into the head.This must be done as if you want to get a wall with socks.This exercise is a bit like a Aries, but the difference is at the tilt of the leg with the head.The inclined position must be kept for at least 13 seconds.If the pain occurs, you need to carefully return to the starting position, relax, breathe and repeat it again.It is necessary to perform 6 repetitions.If you can do it immediately many times - don't force yourself.Over time, everything will happen.
Boat
The starting position for this exercise: lies on the stomach.Accept it, you need to raise your legs and hands at the same time.You need to extend the limbs in the opposite direction.The buttocks when doing the exercise should be as stressful as possible.After 4-5 seconds, you need to return to the original position.From one side, such a posture is like a boat swaying on the wave.It is not necessary to close the hand, the main thing is to extend them up and forward.Doing this exercise will help extend sex time.
Improve and lower pelvis in lying position
You need to lie on your back.Place your hand along the body and tilt them on the floor.Bow your knees and also rest on the floor.From this position, you need to raise the pelvis, as high as possible.To linger this position for a few seconds and return to the original.It is necessary to perform 6-7 repeats.
Focus techniques
For this, the exercises must completely undress.It aims to develop the focus of attention and the ability to accurately direct its energy.It has 5 levels.They all have only one criterion - to cause erection.At the first level, you need to present intimate paintings and caress yourself into the groin to achieve an erection.At the second level, the same thing is done, only no intimate imagination.At the third level, you can stroke yourself, only the back of the palm.At the fourth level, you cannot touch the groin.You can swipe your hips and one body.Focus on the genitals to try to direct blood to them and achieve an erection state.At the fifth level, an erection achieved without any additional movement and imagination-an effort of its own will.You can start from 3-4 levels and slowly, but achieve exactly 5. We must not forget that the conversion from 4 to 5 can take a lot of time.From half a year and longer.
Knee lifting to the shoulder level
The nature of the exercise is like the knee to the shoulder in a standing position.The right knee must be raised to the right shoulder, and the left to the left.
Some do this a bit, and someone is more convenient to do it.The back must be kept straight.The knee must be raised to the maximum height.During the day, you can perform 3-4 methods with 10 repetitions for each leg.
Bicycle
Starting position: Located on the back.The legs are bent at the knee and hips and perform the rotation of the pedal rotation on the bicycle.Hands can be placed along the body or placed them on the waist.The rhythm of the exercise should be convenient.It must be done in 5-10 minutes.
Diagon-Phyt
It is necessary to stand, spread your legs wide.While sitting in this position, let your knees touch the chest, and rely on the floor with your palm.Now, when you do a dance, you need to bring your feet back to get a position, like when performing the push.With the help of a dance, return to the position as the knee remove the chest and jump out of it as high as possible.It is necessary to perform 10 dance, and on the 3rd day of the approach.
Aries
This exercise is familiar to people from an early age.You need to lie on your back and raise your legs perpendicular to the floor, so the head and shoulder blades play a supportive role.To linger this position is 15-20 seconds and carefully return to the original.Advanced can complicate the mission by spreading the legs to the sides or performing rotation movements with them.
Run or go on the spot
A great exercise to restore erectile function.It is perfect with the heat of the muscles.It is done standing.With your hand, you can lie on the wall.Relax butt.Socks do not tear out of the floor surface.We alternately tear the heel from the floor, imitating walking or running.The buttocks and hips should be relaxed and performed inertia.Gradually, the speed of motion must be increased.It is necessary to perform two minute approaches.
Closed round
It is required to lie on the stomach.Bow your knees and touch your feet with your arms.Take their bodies and linger in this state for 30 seconds to get them.Then carefully return to the starting position, relax and repeat 4-5 times.
Frog
Start position: Emphasize the hand.They need to be frank or bent a bit.Paste your palm on the floor.Extend your legs back.Then pull the knee of one of the legs into the chest and turn around, doing the same with the second foot.You need to perform three approaches with 10 exercises for each leg.Such training helps improve blood circulation in the pelvis and inguinal muscles.
Drag
Lying on your back.Put your hand along the body or click the back of your head.Lift your legs on the floor and extend forward.Do not bend your knees, surpass them in the air with maximum amplitude.The movement is like scissors.Hence the name.3-4 approaches of 20 repetitions.
Perform Squats
Squas should be done in the morning, right after waking up.The back should be completely flat.The legs are a bit wider than the shoulders, the socks have divorced to the sides.So do not tear the floor from the floor.You need to squat as low as possible.It is necessary to make fifteen to twenty Squats.
Butterfly
Take on the seating position.Bow on the knee and spread them to the sides, turning to each other.Keep your back straight.Put your foot in the groin and hold them by hand.Look right forward.Yogis can easily take this position.Now press your knee with your elbow to get the floor.Located in this position for a few seconds, then relax.
Turn your legs on your back
Located on your stomach and alternating the circular motion inside each foot and outside.Revenue should have maximum amplitude.Doing without rushing, three approaches of twenty repetitions.
Important!In the days when you participate in performing exercises to increase the effect, try to drink as much pure water as possible.You do not need to drink water during class.Also, do not drink immediately after completing the training course.Thirst can be removed after half an hour.This will help avoid excessive heart load.
Cardiovascular
These exercises help improve heart function, leading to normalization of blood flow to the genitals.
It is very useful to run in short and long distance.You need to run thirty to forty minutes after two or three days.
Swimming exercises make it perfect in developing the cardiovascular system.
Do exercises for the press.Spelling and struggle classes are well reflected in the male body.
Chinese physical exercise
Qigun is an universal gymnastics that contributes to neutralizing the disease, regardless of the cause.
A similar effect is due to the fact that, when performing Chinese tools, the process of stagnation in the pelvis is completely removed.Blood saturation occurs after the first lessons.It begins to proactively fill the organs of the reproductive system.
An ancient healing technique surpassed the most expensive drugs in its effectiveness.This is due to the fact that the tablets increased pressure, forcing blood to fill the sex system and natural blood circulation restoration exercises.
The first exercise of qigong
Important!The exercise must be done on the floor.You can use a yoga carpet.
- Lie on your back, lower your hands along the body, crossing your legs.The right leg should be on the left.
- Inhale deep.
- It is necessary to lift the back and pelvis, so that the weight of the body is distributed between the back of the head and the heel of the left leg.
- In a few seconds, linger this position.
- Slowly sink when exhaled.
- Change the position of the leg.Now the left leg should be on the right.
- Do exercises based on the right heel.
- It needs to be done 10 times.
The second exercise of qigong
- The starting position, as in the first exercise.
- The left leg needs to be bent on the knee, set foot on the floor.
- When making a smooth breath and leaning on your shoulder waist, arm and left leg up your right leg straight.
- When the hips of both legs are placed in parallel, linger this position for a few seconds.
- When performing a smooth exhale, lower your right leg.
- After that, you need to straighten your left leg and bend on the right.
- Repeat the exercise based on the right foot, lift straight to the left.
- Repeat the 10 -time exercise.
The third exercise of qigong
- Turn on the abdomen.Place your hand along the body.Straight legs.
- Praise your palm on the floor.They should be placed on the line below your shoulder.
- When making a smooth breath, lifting your body, starting from the floor by your hand.The back should bend as much as possible, and the pelvis is still on the floor.
- When the maximum deviation is reached, throw your head back and linger for a few seconds.
- When making a breath out slowly smoothly.
- The exercise must be repeated 10 times.
Contraindications
If a man has a history of severe cardiovascular diseases, the exercises must be done very carefully.
It is strict when prohibited from performing exercises with:
- Genital infections in severe process;
- Ari and SARS, accompanied by an increase in temperature or fever;
- Cancer.It is allowed to perform exercises, but for great prudent men with a history of severe cardiovascular diseases.The loads in this case need to be gradually increased.