Physical exercises to increase potency at home (complex)

It's no secret that quite a few modern men at the age of 40 years (and sometimes even earlier) begin to have intimate problems. Rather, it is the deepest secret: God forbid any of your friends or colleagues will find out that you were today insolvent in bed! Therefore, almost all representatives of the strong half of mankind prefer to keep silent about such problems, letting things go on their own. And in vain!

Looking for a guilty one?

A very common opinion: they say, stresses, surrounding ecology, the rabid rhythm of city life, unbalanced diet, excessive weight, even the appearance of a middle-aged companion - who and what is to blame! Of course, not without that: the negative factors of modern existence make their contribution to the state of the male organism and dull the basic instinct. But, as a rule, in many cases it is still possible to make correction and try to straighten the situation even independently without referring to the appropriate doctor. One of such really effective methods is physical exercises for increasing potency, which will be discussed in this article. They are not too complicated, the majority is even capable of people who have long abandoned dumbbells and running, training and playing sports.

Physical exercises to increase potency at home

It would seem that all you need is to start regular execution. But here, at the first stage, many men face their own laziness, inability to organize physical exercises to increase potency with sufficient regularity and efficiency. Various factors can interfere, among which are constraint, lack of time, and fear of ridicule of others. Here are some tips to develop a habit of doing physical exercises to increase potency each day, regardless of your own mood and oblique looks of ill-wishers.

Tips, proven in practice

1. Wake up an hour earlier (or at least half an hour). For this, saved time, taken away from sleep, you can execute without haste the entire necessary complex, and will prepare for further work or service on weekdays.
2. At weekends, try to get out on nature and there, in solitude, with increased concentration of attention you can perform physical exercises to increase potency most effectively. And the result will not make you wait long!
3. Drop some habits that are pretty harmful to your body. Among them: smoking and excessive consumption of alcohol (especially beer in large quantities), gluttony (especially for sleep to come), a sedentary lifestyle.
4. Try to move more, walk, do not freeze in place. And if you work for a long time to sit, for example, at the computer, you need to constantly change the pose or build a special device for standing work.

Already such an insignificant, at first glance, change in the routine and diet, getting rid of bad habits, can lead to a significant increase in the potency and desire for sex. A physical exercise to increase the potency of men will complement and fix the effect. And now we pass directly to the method itself.

Downloading PC muscle

This muscle in the human body stretches from the pubis to the sacrum, and performs the function of supporting the anus and adjacent organs of the cavity. And yet this important muscle is subject to the nerve, which exercises control over the genitals and anus and is a kind of generator of sexual energy. Therefore, by pumping it, we can add vitality to the sexual organs.

Exercise # 1 "Lifting"

Initial: you can sit on your heels, chair or pillow. The main thing is that the back should be flat, and the muscles of the body relaxed. For visualization, you need to clearly imagine where the muscle is located (for example, look in the human body atlas through the Internet search engine).

Execution: we strain the corresponding muscle of a second for three, not more (for a start). If it does not work, then you can start with one second, anyway, the effect will be, and gradually you will increase the time.

Duration: Do not exceed 10 approaches. As a result, the impression should appear that the pelvic region is pulled upward (sensations, as if the muscle is pulled up on an imaginary horizontal bar).

When this muscle gets stronger, and this can happen after about a week of regular training, you can increase the duration of each approach to 10 seconds. But it is not necessary and then to reduce it sharply, it is better to increase the tension gradually. For especially advanced: the course can bring up to 300 pull-ups per day!

Variations: lying and standing

1. For especially lazy people or for those who can not exactly sit for health reasons, one can suggest a variant of the same exercise in the supine position. It is necessary to lie on your back, and legs slightly bend and push apart. Muscles of the body should be in a relaxed state. Otherwise, the recommendations for the implementation are the same.
2. Standing also can be engaged in pumping the PC muscle (this is especially suitable for especially busy men). We set our legs apart. Strain the above muscle, as if we need to interrupt the process of urination. A member approaches the stomach, the testicles are pressed higher than usual. Hold the position for 10 seconds. Breathing - do not delay, breathe freely and deeply.

Squats

A good effect is and ordinary squats with arms outstretched. Only the feet need to be turned out a little, and the legs are slightly placed, and in this position do physical exercises to increase the potency (photo - above). It is also very important to strain the gluteus muscles while performing this exercise . The feet do not come off the floor, but the very movement of the prisest occurs quite deep. In the lower position, we linger for a few seconds with strained buttocks. Then - gradually straighten your legs. Repeat up to 20 times. But with such unaccustomed use, such a load can be overwhelming. Let's try to start with at least 5 full-fledged squats.

Pelvic Rotation

This well-known exercise improves blood circulation in the pelvic areas. We perform standing, with a large amplitude of 30-40 times in each direction.

Stone holding

Imagine that you have a stone or a football between your legs. Tighten the muscles of the legs, as if you are holding it (legs spread apart in a standing position) perform up to 10 sets of 3-5 seconds each. With time, the duration of compression of an imaginary stone can be increased.

Arch

Lie on your back. Hands along the trunk. We raise and lower the area of the pelvis above the floor surface. The back remains pressed. We perform first 10 times. Then the run time can be extended.

A complex of physical exercises for increasing potency

In this article, we have given only a few of the most basic exercises for restoring male potential. They are developed a great variety in various health systems of the world. But the tip: do not throw yourself out, and start with at least the above. Believe me, for an ordinary man who has already forgotten what regular training is, and it will be quite effective. And most importantly: all exercises must be performed in a complex and regularly (preferably in the morning and in the evening). Only then you will feel a steady effect from the lessons.