Man faces many tasks throughout his life. In addition to the classic ones - raising a son, building a house and planting a tree - there is another important task. They don't write it on a list, they don't talk about it at school. But every man understands: this task is one of the most important in his life. Sexy indeed! Keep the force healthy and strong.
How to prevent negative effects on male sex is known. Lead a healthy lifestyle, avoid stressful situations, have sex regularly. One of the main keys to success in staying active is regular exercise. Not chaotic running around the room but regular movement. Moreover, both on the body as a whole, and especially on the pubococcygeus muscle, which is responsible for activity.
What are these unique exercises? We will tell you in the article.
How important is exercise to men's health?
An active lifestyle is not only important for function. When we move a lot, the blood is saturated with oxygen, which prevents stagnation. Muscles also work for us when we tense them. Strong muscles in a man are always a beautiful sight and an indication of a healthy body.
When we exercise little, the weight increases and the strength decreases. Limited exercise can lead to inflammation of the pelvic organs. This occurs due to stagnation of venous blood in the groin area. And the less blood flows there, the weaker the erection.
It is absolutely not necessary to go to the gym every day, "kill yourself" and lift iron. This can only be done if you enjoy the process. Only for strength - no. But resorting to regular exercise will be useful forthe body.
If we talk about fitness as one of the types of activity for a man, it has some significant advantages. Among them:
- Best load.Usually, the whole body is trained in the gym. The load is distributed evenly - on the back, chest, arms, legs. Depends on the exercise. By going to the gym, you will not only increase your testosterone levels, and accordingly, your sex drive, but also improve your physical health.
- Rest your head.During training, we focus on technique, number of approaches and rest periods. We have no time to think about problems at work or at home. The head is unloaded! Isn't this a wonderful bonus in our times of turmoil and anxiety?
- Improved blood circulation.Any exercise increases blood flow. This indirectly affects the duration of intercourse and erection.
- Strengthening of the pelvic floor muscles.One way or another, not only those muscles we train, but also the adjacent muscles become tense. For example, when you do deadlifts, you also feel tension in your groin. Strengthened pelvic floor muscles are necessary for stronger orgasms and more frequent and longer love moments.
We will tell you in a paragraph which exercises will especially help to strengthen confidence in bed and thus activity. But first, about contraindications.
Contraindications
Important!You have to find your body and listen to it. However, you should also listen to the testimony of the doctors.
Intimate gymnastics for men must not be used in the following cases:
- oncology;
- arrhythmias;
- acute prostatitis;
- heart failure and more.
In a good way, your doctor should give advice about gymnastics - whether you do it or not, what exercises to perform for impotence.
The most effective exercises to increase activity
We will now review exercises that affect the local intimate area. That is to say, they increase blood flow especially in the groin area, improve the function of the penis and prolong the duration of sex.
Movement that affects blood flow
- Heart line charging.This is what stimulates blood circulation. After running, swimming or tennis, your body will thank you. The heart and what is below the belt will be rewarded with good work in the future.
- You know"Victory Eight Jedi"? No? Now we will show you. In Jedi yoga it is called triumphant. In fact, it is the normal figure eight, described by the hips. After you get tired of monotonous movements in an endless circle, you can start your own - turn your hips in different directions. Wherever you want! The effect will be the same: the blood will circulate through the pelvic organs. With this exercise, you will not only improve your function, but also your mobility in bed.
- Leaning.Another useful exercise since kindergarten. Place your feet slightly wider than the distance between your shoulders. Then you bend your torso and try to reach the floor with your hands. Stretching plays an important role in this exercise. Therefore, you should not be picky right away. At first, 10-20 tilts, 3-4 methods, will be enough. After a comfortable time, about a week, you should add a number of bends to train the muscles more effectively. Add the number of inclines until it reaches 50. The exercise engages the back muscles, which increases the permeability of the spinal cord. And this in turn improves erection and ejaculation.
Testosterone-producing strain
- Squats.In general, weight training, usually done in the gym with a full set of dumbbells, dumbbells or other equipment, is very beneficial for raising testosterone levels. For example, squats. Let's take a simplified version - squats at home. Here's how to do it: Place your feet shoulder-width apart, maybe a little wider. Turn the socks slightly away from you. Without lifting your feet off the floor, begin to sit as low as possible. When you perform this exercise, your buttocks should be tense. At the bottom, before going up, pause for a few seconds. And then rise slowly. Repeat the exercise 20 more times. Keep your glutes together the entire time you're squatting. In this way, you better work the muscles that affect activity. When you get used to the exercise, you should increase the time at the very bottom - from a few to 10-15 seconds.
- Morning rock.A healthy man has an erect penis in the morning. If it is lying down, it indicates serious violations. So your penis is erect. You need to start "pumping" it, that is, lifting it without hands - with the effort of the penis itself. At the beginning of training, do 5-10 jerks. Then - gradually increase the load. When you master 40-50 lifts, you canlightly load the penis, create additional weight. For example, put on the swimsuit. When your swimming trunks seem too light, you can go for a towel. This exercise not only loads your penis with testosterone, but also you with strength and power throughout the day.
- Frog.Starting position – focus on straight or slightly bent arms. It looks like push-ups. Legs are straight, we put them on the toes. Alternately pull your knees to your chest - first one, then the other. Perform 3 such procedures 10 times. An exercise performed with both legs is considered a complete circuit. It is used as a warm-up during martial arts classes - it gets the blood pumping and the muscles working. You can speed up the exercise gradually.
Exercises for normal prostate function
- Prostate training and "muscle love".Great exercise for home use. In other circumstances, you're unlikely to be able to complete it - either you don't relax as much as you should, or you don't complete it. So you need to put your fingers in the area between the anus and the beginning of the growth of the testicles. Then tighten this area. Hold for 2-3 seconds without reducing the compression force. Then relax. Repeat 10 times. For advanced exercise users, hold the area under tension for 10 seconds. The rest is as planned.
- Butterfly.Tibetan monks are wise people. They recorded one exercise, which later became an activity-enhancing exercise. You need to sit in the "lotus position". However, do not cross your legs but connect your legs to each other. Helping with your hands, try to bring your legs pressed together as close as possible to the groin area. At the same time, keep your back straight and look straight. We try to press the elbows on the knees so that they touch the floor. It's okay if it doesn't work the first time. The pressure on the knees should be held for a few seconds, slowly stretching the muscles in the inner thighs. After a few seconds, release the pressure, rest, and then repeat.
- Rotisserie.Exercise - for the groin muscles. It gets the blood flowing in that area and adds energy to your pants. All you have to do is lie on your back. Lift your legs one at a time and make circular motions. The leg is straight. Make circular turns with maximum amplitude, but take your time. Do 3 sets on each leg.
Gymnastics to increase the activity of men
- Walking on the butt.A popular exercise for both girls and men. And this is not in vain. This is how the muscles we need are trained - in the groin area. All you have to do is sit on your butt and stretch your legs out in front of you. Do not spread your legs. Task: move a few meters back and forth, as if you were walking with your buttocks - rearrange them like legs. With each movement, try to take a further step.
- A wide step.It is recommended to do this exercise in the morning, after a light warm-up. Because in itself it requires at least a little flexibility and a warm body. After warming up, you need to stand up straight. It is better to take dumbbells - 3, 5, 10 kg. Weight depends on your training. Lower your arms with dumbbells along your body. Take a wide step forward, bending your knees to a 90-degree angle. The arms are still in a free position along the body but do not dangle. We stopped for a few seconds and returned to the starting position. Repeat 12 times on each leg.
- Similar to a birch tree.All you need is a bed that stands up against a wall. You need to lie down so that your head is half a meter from the wall. Then lift your straight, closed legs up. Begin to gently lower them towards the head. Try to touch the wall with your toes. Hold for 10 seconds. If you feel discomfort, return to your normal position. The main thing in this exercise is to hold your breath. You don't have to do it quickly, just a few repetitions every day is enough.
Today, there are thousands of ways to increase activity at home. It is not necessary to resort to supplements or take drugs, you just need to exercise for a few months and you will see the results. Exercise is a slower way than pills that work immediately. However, not only your penis, but also the whole body will thank you for such training.