The most important influence on sexual power and its safety, impact on the way of life of the people. And not in the last place in this act. Exercises help to prevent a variety of health problems, improve mental endurance, improve self esteem, which allows you to be more alert, improve mood. Exercises for strength definitely need to be included in the training plan for the prevention of, and that would solve the problem of an intimate nature, if it already exists.
Physical exercises to increase strength - when we should think about?
From time to time, the majority of men faced with a fiasco in sex, it happens with all young boys, and those who reached Mature years. One-off events - there is no reason to talk about impotency. The reasons for failure can be many: anxiety, stress, physical fatigue, General malaise, newly born diseases, poor environment. But if this unpleasant situation is repeated at least a quarter of the cases, it is time to change something in your life. Namely, her way.
Another alarming signal of excess weight. Most often in men body fat have abdominal type. That is not fat is under the skin and inside the abdominal cavity. With its arrays of pressure on the internal organs, shift them, constrict the blood circulation and the normal functioning of the liver, stomach, intestine, etc., This type of obesity is popularly known as "beer belly".
Fat cells produce estrogen which is a female hormone and its excess in the male body shifts hormonal balance, the level of testosterone falls, and with this, reduced libido and potency. In addition, excess body weight gives it a disproportionate burden on the heart, joints, blood vessels, lungs, causes high blood pressure, diabetes, varicose veins, stroke, heart attack, arthritis and many other diseases, which can be combined with a good potency.
This is fun! Special attention to the exercises, which are designed to increase the efficiency of the need to pay the men who turned forty years abroad. As seen in the anonymous survey, in this age half of the respondents experiencing these or other problems associated with sexual intercourse, thirty years among such problems, it is to be understood by 27% of respondents and 21% consists of a group of men from 21 to 30 years.
If you look at these numbers, we can safely say that the earlier in the daily routine includes exercises for strength, less men likely to be in the same unpleasant situations that hurt self-esteem.
What physical exercises to increase the efficiency?
All the exercises have a positive effect on the potency due to:
- Increasing men's levels of testosterone – the male hormone that is synthesized in the adrenal cortex and the testes. Between muscle load and after load conditions of the power the body actively produces and throws into the blood.
- Relieve the tension from the muscles and the spine. The modern lifestyle is largely sedentary (good standing, if the work machine, sales assistant, security guard, etc): at work, driving, at home, on the computer of the person who is in almost static state for a few hours in a row. Body this condition is unnatural, the Muscles become rigid, wooden, the spine loses flexibility comes the tingle of nerves, the deposited salt. Regular exercise prevent such violations.
- The acceleration of lymph nodes. If the blood is racing the heart, the lymphatic such a motor is missing. Its stagnation leads to swelling of the tissues that interferes with good erections.
- Improvement of psychic status. The best thing after a nervous day – good job. Workout "burn" the adrenaline and raise the level of serotonin, as well as mood.
- Increased blood circulation. Vigorous exercise will cause the heart to work faster and the lungs to push more air, which in General will provide a better flow of blood and oxygen to the penis.
Specific exercises to increase power
But in addition to General workouts you need to perform special exercises to increase efficiency. These affect mainly the lower part of the body: legs, hips, buttocks, crotch, lower back. Increase the blood circulation in the pelvis, these exercises contribute to the quality of the erections.
The operation of all the complex must begin with a warm-up. Head rotation, hands, the pelvis, squatting, bending will work in the joints, get your blood flowing and warm up muscles. Only 5-7 minutes these lessons will protect the men from injury when performing difficult exercises.
At home exercises
- Squats. Feet shoulder width apart, legs, fingers forward. Gradually sit down until knees form for the floor at an angle of 90°. The pelvis takes slightly back, as if the man sitting on a chair. Then slowly you will need to settle up and at the highest point, to squeeze the muscles of the buttocks and perineum.
- A half-bridge. Lying on his back, legs bent, with emphasis feet on the floor (for the advanced – you can place them on the dais: the edge of the sofa, a chair, a pile of books). Not taking away from the support shoulder and the foot, lift the pelvis as possible, and less.
- The breeding of the knees. Lying on your back, bend your legs and pull your heels as possible to the buttocks. Hands are on the knees. Exhaling, the knees need to be to breed, but in the meantime interfere with delivery by the pressure in the opposite direction.
- In rifts. Lying on his back, arms stretched over your body, or to the sides, raise straight legs exhale and bring the toes up to the head without bending the knees. The pelvis with the ground. Every time, when it is necessary to try to make further progress in this exercise.
- Gluteal touch. Standing on all fours, hands shoulder width, hands with fingers forward, the toes are extended, the lift touches the ground, exhale for the start of the movement of the pelvis back until the buttocks are flat on the leg.
You can start with 5-7 times each exercise, gradually bringing 20-30 times for 4-5 sets. They need to perform smoothly, without jerks, in a comfortable rhythm, not allowing the pain. When the body adapts, you can gradually add weights.
Yoga: strengthen the effectiveness, which is based on the ancient teachings of
There is the impression that yoga is for women, and real men have no use for it. In fact, for men need yoga even more. Regular performance of asanas both will allow to study not only large, but small, deep muscles that are difficult to pass in the usual exercises.
In addition, there are ancient teachings, include not only the physical body, but also increases energy, vitality, clarity of thinking, and relieves stress. Literally 10 minutes of exercises per day and improve the potency not long to wait.
PC muscles: exercises for beginners
A special role in the long potency assigned to the PC muscle or the pubic-coccygeal. Among women very popular workout Pin, which allows you to keep the perineum toned, but only a few people know, that is the male version of this exercise. Find a muscle is very simple, just place two fingers on the space between the anus and the beginning of the growth of the testicles.
He sat down on the chair need to squeeze the muscle Size, as if plunging it inside. If done correctly, you should see the feeling that the pelvis is raised. The thighs, abdomen and buttocks should be relaxed and does not participate in the implementation.
The voltage must alternate, with complete relaxation of the PC muscle. You can start with 10 to 15 exercises, each of which contains 3 seconds of voltage and 3 – release. Then the number of exercises you can without problems increase. Run every day, not more than 10 minutes.
Exercises that increase the power of lazy
If you don't have the willpower to force yourself to perform the exercises, you will come to the aid of the complex, you can do not to get out of bed. For the better, in the morning, when the member is in "good" condition.
- Need to get him to sit with the help of muscle work. During the week the number of "jumps" must be growing every day, but without fanaticism. Exercises should not cause pain, a burning sensation.
- When the number of running exercises will reach 30, you will need to not only increase the penis size, but also hold in this position for 1-3 seconds.
- Having mastered these techniques and increasing performance by 40-50 times you can add weight, for example, the cover member of the cowards or a small towel and try to do the lifts with hanging the maximum number of times.