Sexual activity in the life of each modern man occupies an important place.Sex for many men helps to affirm themselves, achievements in this area contribute to the growth of self -esteem.Together with this, the mood improves and the problems go back.To have the opportunity to enjoy sex for many years, you must still begin to control the condition of the reproductive system in your youth, treat disorders and pathologies in a timely manner.Of no small assistance in this will provide exercises for power.It is not difficult to perform them, but they are quite effective.
The benefits of training and power exercises
The power is closely related to sports, because physical activity protects the male body from changes that are badly reflected in health.
For example, due to the prolonged session, blood circulation occurs in the pelvic organs, blood stagnation appears, several pathologies are developed, male sexual dysfunction is manifested.
Performing physical exercises helps men train cardiovascular system muscles, increase blood oxygen content, increase the functionality of bronchi and lungs and improve blood circulation.In addition, exercises to increase power contribute to the development of muscles in the pelvis, which leads to an increase in blood flow, and this helps in the fight against stagnation and inflammation.
Types of exercises
Exercises in the morning
The genital organ of a man in the morning when the awakening is in high conditions.It is necessary to force the inguinal muscles to jump.This exercise activates blood circulation in the pelvis.Every day, the number of "jumps" must be increased by 1. When you feel uncomfortable when performing the exercise, you must reduce the amount of movements to a comfortable state.Remember that the exercises aim to restore blood circulation in the pelvis and not perform them through force;This can damage.Exercise is desirable to work daily.Within a month you can evaluate its effectiveness.
A month later, when he could achieve the yield of 30 compression: "jumps", the genitals must be delayed for a couple of seconds during compression, and only then to reduce it.Those who still cannot make 30 "jumps" have not yet done this, but simply "jump" without excessive fanaticism.
Having passed this training stage, those who easily carry out the compression of 40-50 can complicate the process by placing a small towel in the penis when performing exercises.
Pelvis rotation
This exercise is very effective.You need to move the pelvis in a circle.In Yoga Jedi it is called "victorious dance."The pelvis needs to rotate different sides.Thanks to this, the inguinal region is better supplied with blood.
For those who do not know: movements during proximity must be diverse, and to achieve perfection you need to learn to rotate the basin.
Walking on the buttocks
This exercise is also taken from Yoga Jedi.Urologists often advise.To perform, you must sit on the floor, stretching your legs.For comfort, stretch your hands in front of you or bend your elbows.Therefore, it must advance at a distance of 2 meters.Then return to the starting point.Moving the buttocks moving forward.Try to make every step as big as possible.At first, this seems completely impossible, but over time it is better.This exercise is effective to improve power in men.This is a proven method.
Raising your legs by yourself lying on your back
This exercise must be done at the back.The head must be located at a certain distance from the wall.The legs should be lifted slowly, and then lower it without sharp movements.This should be done as if I wanted to get a wall with socks.This exercise is a bit like a "birch", but differs in an inclination of the legs at the head.The inclined position must be maintained for at least 13 seconds.If pain occurs, you must carefully return to the initial position, relax, breathe and repeat it again.It is necessary to perform 6 repetitions.If you can't do it at the same time so many times, do not forge.Over time, everything will work.
Boat
Initial position for this exercise: lying in the stomach.After having accepted it, you must lift your legs and arms at the same time.You need to stretch the limbs in opposite directions.The buttocks when performing the exercise must be as tense as possible.After 4-5 seconds, you must return to its original position.From the side, such as it resembles a boat that swings in the waves.It is not necessary to close your hands, the main thing is to stretch them forward and forward.Performing this exercise will help extend sexual relations.
Raise and lower the pelvis in a liar position
You need to go back mouth.Place your hands along the body and lean them on the floor.Fold your knees and also rest on the floor.From this position you must raise the pelvis, as high as possible.To stay in this position for a few seconds and return to the original.It is necessary to perform repetitions 6-7.
Concentration technique
For this, the exercises must be completely naked.It is aimed at developing the concentration of attention and the ability to directly direct its energy.It has 5 levels.All of them have only one criterion: cause an erection.On the first level, you must present intimate paintings and caress the groin to achieve an erection.On the second level, the same is done, only without intimate fantasies.On the third level, you can stroke, only the back of the palm.On the fourth level, you can't touch the groin.You can stroke your hips and a torso.Concentrating on the genitals to try to direct the flow of blood to them and achieve an erection state.In the fifth level, an erection is achieved without additional movements and fantasies, an effort for its own will.You can immediately start 3-4 levels and slowly, but correctly reach 5. We must not forget that the transition from 4 to 5 can take a long time.Half a year and more.
Raising the knees to standing shoulders level
The essence of the exercise is in the same way the knees to the shoulders in standing position.The right knee must rise to the right shoulder and left to the left.
Some do this a bit bouncing, and someone is more convenient to make it still.The back must keep straight.The knee must rise to the maximum height.During the day, you can make 3-4 approaches with 10 repetitions for each leg.
Bicycle lay on the back
Initial position: lying on the back.The legs bend on the knees and hips and make movements that simulate the rotation of the pedals on the bicycle.The hands can be placed along the body or rest at the waist.The rhythm of the exercise must be convenient.It must be done for 5-10 minutes.
Crucked Fyt bouncing
It is necessary to stop, separating the shoulder width from the feet.While feeling in this position, so that the knees touch the chest and rest on the floor with Las Palmas.Now, when making a jump, you must go back your legs to get a position, such as when you perform push -Us.With the help of a jump, return to the position when the knees take out the chest and jump as high as possible.It is necessary to make 10 jumps, and on day 3 of the approach.
Birch
This exercise is familiar to everyone from childhood.You must go back to bed and lift your legs perpendicular to the floor, so that the head and shoulder blade serve as support.Staying in this position is 15-20 seconds and returns carefully to the original.Advanced can complicate the task by extending their legs to the sides or making rotation movements with them.
Run or walk in place
A wonderful exercise destined to restore erectile function.It is perfect with the heating of the muscles.It is done standing.With your hands you can rest against the wall.Relax the buttocks.The socks do not start the surface of the floor.Alternatively, we start the heels of the floor, imitating walking or running.The buttocks and hips must relax and make movements by inertia.Little by little, the speed of the movement must be increased.It is necessary to make two approaches to a minute.
Closed ring
It is required to go to the stomach.Fold your legs on your knees and reach ankles with your hands.He grabs his body and staying in this state for 30 seconds to grab them.Then return carefully to the initial position, relax and repeat 4-5 times.
Frog
Initial position: emphasizing the hands.They need to be straightened or fold a little.Paste Las Palmas de las Palmas on the floor.Stretch your legs back.Then pull the knee of one of the legs towards the chest and return, do the same with the second foot.You must make three approaches with 10 exercises for each leg.Such training helps improve blood circulation in the pelvis and inguinal muscles.
Scissors
Lie on your back.Place your hands along the body or click on the lock behind your head.Lift your legs on the floor and stretch forward.Without folding their knees, cross them in the air with maximum amplitude.The movement looks like scissors.Hence the name.3-4 approaches of 20 repetitions.
Make squats
It is advisable to perform squats in the morning, immediately after the awakening.The back must be absolutely flat.The legs are a little wider than the shoulders, the socks are divorced to the sides.It is advisable not to start your feet from the floor.You need to squat as low as possible.It is necessary to perform fifteen to twenty squats.
Butterfly
Take the position of sitting.Fold your legs on your knees and extend them to the sides, turning your feet from each other.Keep your back straight.Put your feet on the groin and hold them with your hands.Look forward.Yogis can easily take this position.Now press the knees with the elbows to get the floor.Lying in this position for a few seconds, then relax.
Leg rotation found in the back
Lie on your stomach and alternately make circular movements inside each foot and out.Ball losses must have a maximum amplitude.Act without hurrying, three twenty repetition approaches.
Important!In those days when you are dedicated to exercises to increase the power, try to drink as much water as possible.You don't need to drink water during class.In addition, do not drink immediately after the end of training.Thirst can be removed after half an hour.This will help avoid excessive cardiac load.
Cardio
These exercises help improve cardiac function, which leads to the normalization of blood flow to the genitals.
It is very useful to run at short and long distances.You must run thirty to forty minutes every two or three days.
Swimming exercises help perfectly in the development of the cardiovascular system.
Perform exercises for the press.The spelling and fighting classes are well reflected in the male body.
Chinese physical exercises
Qigun is a universal gymnastics that contributes to the neutralization of the disease, regardless of the cause of its occurrence.
A similar effect is due to the fact that, when performing Chinese gymnastics, the stagnant process in the pelvis is completely eliminated.Blood saturation occurs after the first lessons.It begins to actively fill the organs of the reproductive system.
An old healing technique even exceeds the most expensive medications in its effectiveness.This is due to the fact that the tablets increase the pressure, forcing blood to fill the sexual system and exercises restore natural blood circulation.
Qigong's first exercise
Important!The exercises must be carried out on the floor.You can use a yoga carpet.
- Lying face up, lower your hands along the body, cross your legs.The right leg must be left.
- Inhale deeply.
- It is necessary to lift your back and pelvis, so that the weight of the body is distributed between the back of the head and heel of the left leg.
- For a few seconds, it remains in this position.
- He sinks slowly into exhalation.
- Change the position of the legs.Now the left leg must be on the right.
- Perform the exercise based on the right heel.
- It must be done 10 times.
Qigong's second exercise
- Initial position, as in the first exercise.
- The left leg should be folded in the knee, set foot on the floor.
- When making a soft breathing and depending on the shoulder belt, arms and left leg lift their right leg straight.
- When the hips of both legs are in parallel, delays in this position for a few seconds.
- When making a soft exhalation, lower the right leg.
- After that, you must straighten the left leg and fold the right.
- Repeat the exercise based on the right leg, raising a straight left.
- Repeat the exercise 10 times.
Qigong's third exercise
- Turn on the stomach.Place your hands by the body.The legs are straight.
- Praise your palms on the floor.They must be located on the line under the waist of their shoulder.
- When making soft breath, lift the body, starting from the floor with your hands.The back must bend as much as possible, and the pelvis remains on the floor.
- When reaching the maximum deflection, he throws his head back and remains for a few seconds.
- When making a slow exhalation, gently lower the body.
- The exercise must be repeated 10 times.
Contraindications
If a man has a history of severe cardiovascular diseases, then the exercises must be performed with great caution.
It is strictly forbidden to perform exercises with:
- genital infections during exacerbations;
- ARI and Sars, accompanied by an increase in temperature or fever;
- Oncological diseases.Exercises are allowed, but with great caution men who have a history of severe cardiovascular diseases.Loads in this case must gradually increase.