Sexual activity in the life of every modern man occupies an important place.Sex for many men helps to assert themselves, achievements in this area contribute to the growth of self -esteem.Along with this, the climate is improved and the problems retreat.To have the opportunity to enjoy sex for many years - you still need to start controlling the condition of the reproductive system in your youth, to treat disturbances and pathologies in a timely manner.No small assistance in this will provide exercises for power.It is not difficult to accomplish them, but they are quite effective.
The benefits of training and power exercises
Power is closely related to sport, because physical activity protects the male body from changes that are little reflected in health.
For example, due to the prolonged session, blood circulation occurs in the pelvic organs, blood stagnation appears, several pathologies develop, male sexual dysfunction manifests itself.
Performing exercise helps men train muscles of the cardiovascular system, increase blood oxygen content, increase the functionality of bronchi and lungs, and improve blood circulation.In addition, power to increase power contribute to the development of muscles in the pelvis, which leads to increased blood flow, and this helps in the fight against stagnation and inflammation.
Types of exercise
EXERCISES IN THE MORNING
The genital organ of a man in the morning, when the awakening is in high condition.It is necessary to force the inguinal muscles to jump.This exercise activates blood circulation in the pelvis.Every day, the number of "jumps" should be increased by 1. When you feel uncomfortable when performing the exercise, you need to reduce the number of movements to a comfortable state.Remember that the exercises aim to restore blood circulation in the pelvis and do not perform them through strength - this can harm.Exercise is desirable to perform daily.Within a month, you can evaluate your effectiveness.
A month later, when you were able to achieve the performance of 30 compression - "jumps", the genitals should be postponed for a few seconds during compression and then lower it.Those who still can't do 30 "jumps" haven't done it yet, but simply "jump" without excessive fanaticism.
Having gone through this training stage, those who easily perform 40-50 compression can complicate the process by placing a small towel on the penis when exercising.
Pelvis rotation
This exercise is very effective.You need to move the pelvis in a circle.In Jedi Yoga, he 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 - the proximity movements 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 the Jedi Yoga.He is often advised by urologists.To perform, you need to sit on the floor, stretching your legs.For convenience, stretch your hands in front of you or bend your elbows.Thus, you need to advance at a distance of 2 meters.Then go back to the starting point.Moving the buttocks advancing forward.Try to make each step as large as possible.At first this seems completely impossible, but over time it ends better.This exercise is effective in improving power in men.This is a proven method.
Raising your legs to yourself lying on your back
This exercise should be performed on the back.The head must be located at a certain distance from the wall.The legs should be lifted slowly and then lower them without clear movements in the head.This should be done as if you want to take a wall with socks.This exercise is a bit like a "birch", but differs in a legging inclination on the head.The inclined position should be maintained for at least 13 seconds.If the pain occurs, you need to return carefully to the starting position, relax, breathe and repeat it again.It is necessary to perform 6 repetitions.If you can't do this at once - don't force yourself.Over time, everything will work out.
Boat
Starting position for this exercise: lying in the stomach.Having accepted, you need to lift your legs and arms at the same time.You need to stretch the members in opposite directions.The buttocks when performing the exercise should be as tense as possible.After 4-5 seconds, you need to return to your original position.On the side, this pose resembles a boat that shakes the waves.No need to close hands, the main one is stretching them up and forward.Performing this exercise will help prolong the time of sexual intercourse.
Raising and lowering the pelvis in a lying position
You need to lie on your back.Put your hands along the body and lean it on the floor.Fold your knees and also rest on the floor.From this position, you need to increase the pelvis as high as possible.Stay in this position for a few seconds and return to the original.It is necessary to perform 6-7 repetitions.
Concentration technique
For this, the exercises must be completely stripped.I aimed to develop the concentration of attention and the ability to correctly direct your energy.It has 5 levels.They all have only one criterion - cause an erection.At the first level, you need to present intimate paintings and caress yourself in the groin to get an erection.At the second level, the same thing is done, only without intimate costumes.At the third level you can calm down, only the back of the palm.In the fourth level, you cannot touch the groin.You can caress hips and a trunk.Focusing on the genitals to try to direct the blood flow to them and reach an erection state.At the fifth level, an erection is achieved without additional movements and fantasies-a effort of his own will.You can immediately start 3-4 levels and slowly, but reach correctly 5. We must not forget that the transition from 4 to 5 can take a long time.Half a year and more.
Raising your knees at the shoulder level
The essence of exercise is the same as the knees on the shoulders in the standing position.The right knee must be lifted to the right shoulder and the left to the left.
Some do this a little jumping, and someone is more convenient to make it stand still.The back should be kept straight.The knee should be raised to the maximum height.During the day you can perform 3-4 approaches with 10 repetitions for each leg.
Bike lying on the back
Starting position: lying on the back.The legs are folded on the knees and hips and perform movements that simulate the rotation of pedals on the bike.The hands can be placed along the body or support them at the waist.The rhythm of the exercise must be convenient.It should be performed for 5 to 10 minutes.
Jumping cross-fyt
It is necessary to stand, spreading the width of the shoulders of the feet.While sitting in this position, so that the knees touch the chest and lean to the floor with the palms.Now, when running a jump, you need to recover your legs to get a position, as you run push -ups.With the help of a leap, return to position when the knees knock their chests down and jump as high as possible.10 jumps are required and on the 3rd of the approach.
Birch
This exercise is familiar to everyone since childhood.You need to lie on your back and lift your legs perpendicular to the floor so that your head and shoulder blades serve as support.Remaining in this position is 15 to 20 seconds and carefully return to the original.The striker can complicate the task spreading his legs to the sides or making rotational movements with them.
Running or walking in place
A wonderful exercise designed to restore erectile function.It is perfect with the heating of the muscles.It is performed standing.With your hands you can rest against the wall.Relax the buttocks.The socks do not tear the surface from the floor.Alternately, we rip out the heels from the floor, imitating walking or running.Buttocks and hips should be relaxed and make movements by inertia.Gradually, the speed of movement should be increased.It is necessary to perform two approaches in a minute.
Closed ring
It is necessary to lie in the stomach.Fold your legs on your knees and reach your ankles with your hands.Take your body and take time in this state for 30 seconds to grasp them.Then carefully return to the starting position, relax and repeat 4-5 times.
Frog
Home position: Emphasizing the hands.They need to be straightened or folded a little.Glue your palms on the floor.Stretch your legs back.Then pull the knee from one leg in the chest and come back, do the same with the second foot.You need to perform three approaches with 10 exercises for each leg.This training helps improve blood circulation in the pelvis and inguinal muscles.
Scissors
Lie up with your back.Put your hands along the body or click the lock behind the head.Raise your legs above the floor and stretch forward.Without bending your knees, cross them in the air with the maximum amplitude.The movement resembles scissors.Hence the name.3-4 approaches of 20 repetitions.
Squat
It is advisable to do squats in the morning, immediately after awakening.The back must be absolutely flat.The legs are a little wider than the shoulders, the socks are divorced on the sides.It is advisable not to rip 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 spread them sideways, turning your feet to each other.Keep your back straight.Put your feet in the groin and hold it with your hands.Look well.Yogis can easily assume this position.Now press your knees with your elbows to get the floor.Lying in this position for a few seconds, then relax.
Rotation of the legs lying on the back
Lie a stomach and alternately make circular movements inside each foot and out.Turnover must have a maximum amplitude.Perform without rushing, three approaches to twenty repetitions.
Important!In those days when you are involved in performing exercise to increase power, try to drink as much pure water as possible.You do not need to drink water during class.Also, do not drink immediately after training is completed.The headquarters can be removed after half an hour.This will help to avoid excessive heart load.
Cardio
These exercises help improve cardiac function, which leads to blood flow normalization to the genitals.
It is very useful to run for short and long distances.You need to run thirty for forty minutes every two or three days.
Swimming exercises help perfectly in the development of the cardiovascular system.
Perform press exercises.Spelling and fighting classes are well reflected in the male body.
Chinese physical exercise
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 goes over to the most expensive medicines in their effectiveness.This is due to the fact that the pills increase the pressure, forcing the blood to fill the sexual system and the exercises restore natural blood circulation.
The first qigong exercise
Important!The exercises must be performed on the floor.You can use a yoga rug.
- Lying on your back, lower your hands along the body, cross your legs.The right leg must be on the left.
- Inspire deeply.
- It is necessary to lift the back and pelvis so that the body weight is distributed between the back of the head and the heel of the left leg.
- For a few seconds, take this position.
- Sink slowly in expiration.
- Change the position of the legs.Now the left leg must be on the right.
- Perform exercise based on the right leap.
- It needs to be performed 10 times.
The second qigong exercise
- Starting position, as in the first exercise.
- The left leg needs to be folded in the knee, put your foot on the floor.
- When breathing gently and trusting the shoulder belt, the arms and left leg raise their right right leg straight.
- When the hips of both legs are located in parallel, remain in this position for a few seconds.
- When making a soft expiration, lower your right leg.
- After that, you need to straighten your left leg and bend right.
- Repeat the exercise based on the right leg, lifting the straight left.
- Repeat the exercise 10 times.
The third qigong exercise
- Turn on the stomach.Put your hands along the body.The legs are straight.
- Praise your palms on the floor.They must be located at the line below the shoulder waist.
- When breathing gently, lift the body, starting from the floor with your hands.The back should bend as much as possible, and the pelvis remains on the floor.
- Upon reaching the maximum deflection, throw your head back and stay for a few seconds.
- When making a slow expiration, gently lower the body.
- Exercise should be repeated 10 times.
Against -indications
If a man has a history of serious cardiovascular disease, the exercises should 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;
- cancer diseases.Exercise is allowed, but with great warning men who have a history of serious cardiovascular disease.Loads in this case need to be increased gradually.