Strength exercises: which are the most effective for men?

When dealing with erectile dysfunction, it is best to take an integrated approach and not rely on drugs and medications alone.In addition, a man must normalize his diet and increase physical activity.Specially designed exercises for power help strengthen muscles, activate blood circulation and improve mood.

How important is activity for “masculine strength”?

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

Regular exercise helps:

• Ensure complete oxygen saturation of the body's tissues and cells;
• Improve both general blood flow and microcirculation in the pelvic organs;
• Increase stamina and get into good physical shape;
• Strengthen the immune system, increase the body's resistance to infections and viruses.

However, you should know that the load level should be moderate.Excessive exercise can have a negative impact on the body's systems.Often bodybuilding athletes suffer from sexual dysfunction due to excessive zeal or taking drugs.Supplements of this type cause significant harm to the body, reduce male potency and cause skin diseases.

The most effective exercises to improve power.The top 20

To increase sexual potency, specialists in the field of physical therapy have developed specially developed complexes that include exercises for male potency that solve various problems.Some of them are designed to increase testosterone, others have general strengthening functions, and still others prevent the formation of congestion.Physical activity is also important for the prevention of inflammatory diseases of the prostate, the work of which largely determines the level of male strength.

Physical exercises that affect blood circulation

Normal blood circulation in the pelvis is the key to a stable erection.If the arterial lumens do not expand enough and the venous lumens narrow, the circulation of fluid is interrupted.

It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction.Strength exercises at home help men restore blood flow without additional visits to the gym.It is enough to carry out a specialized complex instead of regular charging.

"Berezhka"

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

• From a lying position, raise your legs to form a 90 degree angle to your body;
• Place your hands under your buttocks and lift your pelvis and lower back off the floor;
• As a result, only your head and upper back need to rest on a horizontal surface;
• Freeze in the indicated position for 2.5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first to be recommended to improve erectile function.A small complex helps you feel the muscle and learn to control it.Includes:

• Jet stop.Manipulations are performed during the act of urination.It is necessary to stop the jet and restart it.Characteristics: In the first few days, slight painful sensations may occur.If you cannot stop the flow, this indicates muscle weakness.The ideal that is important to aim for is to stop three times at a time;
• Muscle tension.If the beginning of the complex helps you feel it, the second exercise teaches control.It is necessary to start with 10 repetitions, the number of which should be increased over time.It is necessary to tense the muscle and maintain this state for as long as possible.The exercise can be performed at any time, the important thing is that the man sits down while doing it.

"Eight"

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

• Perform 8 repetitions, describing the figure "8" with the hips in the "backward" direction;
• Draw the same number of eights, going forward;
• It is important to monitor the body during the exercise: the upper body should remain as still as possible, only the buttocks and lower extremities should be used.

"Jump Squats"

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

• With feet shoulder-width apart, squat down;
• Place your palms on the floor or mat;
• With a firm movement, throw your legs back so as to obtain the original push-up position;
• Pick up your lower limbs again and jump to a standing position.

It is recommended to perform this exercise 8 times for 4-5 approaches.

Pelvic lift

A useful and not too complicated gymnastic element for male strength, which must be repeated 10 or more times.To do:

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

Loads of testosterone producers

Testosterone is a hormone that allows a man to feel attraction to a woman and physical arousal.

Strength exercises to increase potency can increase the production of sex hormones and also contribute to beautiful, sculpted muscles.Most elements are performed in the gym under the supervision of an instructor or an experienced partner.

Cut

An energy-intensive exercise that targets many joints and muscles.To perform it correctly, a man must be flexible, so beginners are advised to first resort to a gymnastics complex to increase flexibility and further strengthen the back.

Exercise technique:

• The back must be straight and tense throughout the execution;
• The chin appears straight, if you lower it the spine will lose its uniformity;
• The chest must be pushed forward;
• The first approach is performed with an empty barbell so that the muscles remember the dynamics and correct mechanics of the execution;
• Feet should be shoulder-width apart;
• The emphasis is on the heels;
• When gripping 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 overhead, it is important to maintain a straight back position without bending backwards;
• It is necessary to lower the load slowly, using the muscles of the legs and pelvis.

Squats with weights

Such squats are divided into 3 types:

• Cup ones: require the use of any weighting material.You need to take it in your hand and press it to your chest.The basic position is that the legs are wider than shoulder width apart, the toes are slightly pointed outwards.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 their lowest point;
• For more experienced athletes, squats with a barbell on the shoulders are recommended.The barbell should be placed on the trapezius behind your head.The hands are located at shoulder height, with palms facing forward.To minimize the likelihood of injury, it is very important to maintain spinal alignment.You should inhale as you go down, exhale as you rise;
• Front squats are the most complex technique, but also the most effective.The bar should be held at collarbone height, slightly higher.By placing the bar on the collarbones, the athlete prevents the bar from rolling.Throughout the entire range of motion, you need to carefully monitor the vertical position of the body.

Bench

The exercise is performed from a lying position.A special bench rack is used.The key to successful execution is a comfortable position, with support placed on the feet, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You have to look straight;It is not advisable to control the movement of the bar with your eyes.

You should bring your shoulder blades together and bend them slightly.The knee angle does not exceed 90 degrees.The feet are pressed tightly into the floor, the grip is as comfortable as possible for a man.When you remove the barbell from the racks, you should fix it for a few seconds, then begin to slowly lower it towards your chest.After reaching the optimal bottom point, squeeze upwards.

Barbell curls

This exercise is very popular among men, but many instructors argue that the technique is often incorrect and, as a result, the strength element does not bring all the benefits, but increases the risk of injury.

Rules for correct execution:

• The bar is located at the level of the pelvis, the handle is slightly wider than the shoulders, the feet are in the same position.The body is straight, the knees are elastic.Place your palms away from you, elbows close to your torso, tone your abs;
• Forearm movements and biceps strength provide weight lifting;
• After bringing the projectile to the highest point, stop and count to 2;
• Slowly lower the weight to the starting position
• Inhale on the way down, exhale on the way up.

The greatest effect of the power element will be had in the following conditions:

• No swinging of the bar, no rapid vomiting;
• Lifting the bar from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
• Upward movement is faster than downward movement;
• All elements run smoothly;
• The elbows should be left slightly bent at the lowest point.

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

Army press

The most famous version of the military press is performed like this:

• Medium sized rod (20kg) with metal plate locks;
• The grip principle requires the hands to be positioned wider than the shoulders;
• The starting position is the spine straight, knees tense, feet apart;
• The barbell must be pressed upwards until the arms are very tense, then the load must be lowered;
• It is important to ensure that the bar does not come into contact with the chest, but at the same time lower the bar under the chin.

Exercises for normal prostate function

Inflammation of the prostate gland and other urological diseases negatively affect not only general well-being, but also erectile function.

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

Squats

A small set of exercises that are recommended to be performed in full, not limited to one or two elements:

1. Grab the back of a chair and squat as deeply as possible 5 times;
2. Perform the same movements, but returning to the "standing" position, stand on tiptoe;
3. Place your legs alternately on an elevated platform, using your gluteal muscles throughout the movement.

Knee lift

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

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

"Superman Makeup"

This element is performed from a prone position.Need:

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

"Flight"

For this gymnastic element, you should stand on all fours and place your palms on the floor.Next:

• Lift your left arm and right leg off the floor;
• Contract your stomach as much as possible;
• Extend the upper limbs forward, the lower limbs backwards;
• Freeze for 15-20 seconds;
• Return to your starting point and relax;
• Repeat, changing arms and legs;
• Perform 8-10 times.

Belly breathing

Abdominal breathing is very useful for maintaining the functioning of the prostate gland.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.

Often, in the initial stage, a man may “lose his breath” after only a couple of seconds, but later the ability to not breathe for up to 1 minute develops.

Gymnastics to increase male potency

It is worth paying attention to various oriental practices, as well as exercises developed by Chinese and Japanese instructors to improve power, called gymnastics.

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

Bends over from a sitting position

The starting position is similar to the lotus position:

• Bend your right leg and pull the second leg towards your inner thigh so that your heel rests on it;
• Bend along the left leg, clasp the foot with the palms of the hands;
• Maintain the position for 3-4 minutes while simultaneously massaging the foot;
• Perform the exercise in a mirror image;
• It will take 4 approaches.

Classical inclinations

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

• Stand upright and place your feet 70 cm apart;
• Extend your arms to the sides;
• As you inhale, bend so that the fingers of your left hand touch your right foot, while your other hand looks up;
• Exhaling, straighten up;
• Perform the exercise in a mirror image;
• You should do 7-8 reps.

"Tail wagging"

To do this element, you need to take a fetal position, then:

• Extend your arms along your body, with palms facing up;
• Relax your head muscles, rest your forehead on the floor;
• Start moving your buttocks as if there were an imaginary tail that needs wagging;
• Continue until moderate fatigue occurs.

"Archery"

To perform it correctly, several manipulations will be required:

• Place your right leg forward and bend it so that your knee is directly over your toes;
• Put your left leg back, it should be straight and rest on your entire foot;
• Raise your right hand and extend it forward with a motion as if you had a bow in your fist;
• Pull the invisible string back with your left hand;
• Tighten the chest muscles, raise the chin slightly, freeze for 5 minutes;
• Swap limbs and repeat.

"Snake"

The last exercise concerns 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 shoulder line;
• Inhale and gently lift your torso;
• The back should bend, but the pelvic bones should be pressed to the surface;
• Having reached the maximum point, you should throw your head back as much as possible and freeze;
• Return to the starting position gently and slowly, while exhaling;
• You must repeat the item at least 10 times.

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