Sexual activity in the life of each modern man occupies an important place.Sex for many men helps assert themselves, achievements in this area contribute to the growth of self -esteem.At the same time, the atmosphere is improved and the problems are retreating.In order to have the opportunity to enjoy sex for many years - you must always start controlling the state of the reproductive system in your youth, to treat disorders and pathologies in a timely manner.No small assistance will provide exercises for power.It is not difficult to execute them, but they are quite effective.
The advantages of training and exercises for power
Power is closely linked to sports, because physical activity protects the male body from changes that are poorly reflected in health.
For example, due to a prolonged seat, blood circulation in the pelvic organs occurs, blood stagnation appears, various pathologies are developing, male sexual dysfunction is manifested.
The realization of physical exercises helps men to form the muscles of the cardiovascular system, to increase the oxygen content in the blood, to increase the functionality of the bronchi and the lungs and to improve blood circulation.In addition, the exercises to increase power contribute to the development of the muscles in the basin, which leads to an increase in blood flow, which helps to fight against stagnation and inflammation.
Exercise types
Exercises in the morning
The genital organ of a man in the morning during the awakening is in high condition.It is necessary to filter the inguinal muscles so that it jumps.This exercise activates blood circulation in the basin.Each day, the number of "jumps" must be increased by 1. When you feel uncomfortable when doing the exercise, you must reduce the number of movements to a comfortable state.Remember that the exercises aim to restore blood circulation in the basin and do not perform them by force - this can harm.The exercise is desirable to operate daily.In a month, you can assess its effectiveness.
A month later, when you were able to achieve the performance of 30 compression - "jumps", the genitals should be delayed for a few seconds during compression, and only lower it.Those who still cannot do 30 "jumps" have not yet done this, but simply "jump" without excessive fanaticism.
After having successfully completed this stage of training, those which easily compress 40 to 50 can complicate the process by putting a small towel on the penis during the exercise.
Basin rotation
This exercise is very effective.You must move the pool to a circle.In the Jedi Yoga, his name is "Victorious Dance".The basin must rotate different sides.Thanks to this, the inguinal region is better supplied with blood.
For those who do not know it - the nearby movements must be diverse, and to reach perfection, you must learn to rotate the basin.
Buttocks
This exercise is also taken from Jedi yoga.It is often advised by urologists.To play, you have to sit on the floor, stretching your legs.For more convenience, stretch your hands in front of you or bend at your elbows.So you have to move forward at a distance of 2 meters.Then come back to the starting point.The movement of the buttocks is progressing.Try to take each step as big as possible.At first, it seems completely impossible, but over time, it turns out to be better.This exercise is effective in improving the power of men.It is a proven method.
Raise your legs by yourself lying on your back
This exercise must be carried out on the back.The head must be located a certain distance from the wall.The legs should be slowly raised, then lower it without clear movements.It should be pretended to get a wall with socks.This exercise is a bit like a "birch", but differs with an inclination of the legs to the head.The inclined position should be maintained for at least 13 seconds.If the pain occurs, you must come back carefully to the starting position, relax, take your breath and repeat it.It is necessary to perform 6 repetitions.If you cannot do it immediately so many times - don't force yourself.Over time, everything will work.
Boat
Starting position for this exercise: lying on the stomach.Having accepted it, you have to raise your legs and arms at the same time.You must stretch the members in opposite directions.The buttocks during the exercise should be as tense as possible.After 4 to 5 seconds, you must return to its original position.Aside, such a installation looks like a boat that swings on the waves.There is no need to close your hands, the main thing is to stretch them from above.The execution of this exercise will help prolong the time of sex.
Raise and lower the pelvis in a lying position
You must lie on your back.Place your hands along the body and lean on the ground.Fold your knees and rest on the ground.From this position, you must raise the basin, as high as possible.Damile 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 undressed.It aims to develop a concentration of attention and the ability to properly direct your energy.It has 5 levels.All have only one criterion - to cause an erection.At the first level, you must present intimate paintings and caress yourself in the groin to make an erection.On the second level, the same is done, only without intimate fantasies.On the third level, you can caress yourself, only the back of the palm.At the fourth level, you cannot touch the groin.You can caress the hips and a torso.Focus on the genitals to try to direct the blood flow towards them and reach a state of erection.At the fifth level, an erection is made without any additional movement and fantasies - an effort of its own will.You can start immediately from 3 to 4 levels and slowly, but reach 5. We must not forget that the transition from 4 to 5 can take a long time.Half a year and more.
Raise the knees at the standing shoulders
The essence of the exercise is in the same way the knees towards the shoulders in a standing position.The right knee must be raised to the right shoulder and left to the left.
Some do it a bit bouncing, and someone is more practical to do it standing.The back should be maintained right.The knee must be high at 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 with 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 on the size.The pace of exercise should be practical.It should be done for 5 to 10 minutes.
Cross
It is necessary to stand up, spreading the width of the shoulders of your feet.While sitting in this position, so that the knees touch the chest and rely on the ground with your palms.Now when you make a jump, you have to resume your legs in order to obtain a position, as during the execution of push -ups.With the help of a jump, go back to the position when the knees take out their chest and jump as high as possible.It is necessary to make 10 jumps and day 3 of the approach.
Birch
This exercise has been familiar to everyone since childhood.You should lie on your back and raise your legs perpendicular to the ground, so that the head and the shoulder blades are supporting.Linger in this position is 15 to 20 seconds and to return carefully to the original.Advanced can complicate the task by diffusing their legs on the sides or making rotation movements with them.
Run or walk in place
A wonderful exercise 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 tear the ground surface.We alternately tear off the heels from the ground, imitating walking or running.Buttocks and hips must be relaxed and make movements by inertia.Little by little, movement speed should be increased.It is necessary to perform two approaches at one minute.
Closed ring
It is necessary to lie on the stomach.Fold your legs in your knees and reach the ankles with your hands.Enter their bodies and linger in this state for 30 seconds to grasp them.Then come back carefully to the starting position, relax and repeat 4 to 5 times.
Frog
Starting position: underline the hands.They must be straightened or lean a little.Glue your palms on the ground.Stretch your legs back.Then pull the knee from one of the legs to the chest and go back, do the same with the second foot.You must perform three approaches with 10 exercises for each leg.Such training helps improve blood circulation in the pool and inguinal muscles.
Scissors
Lie on your back.Place your hands along the body or click in the lock behind your head.Lift your legs above the ground and stretch forward.Without folding the knees, cross them in the air with a maximum amplitude.The movement looks like scissors.Hence the name.3-4 approaches to 20 repetitions.
Squats
It is advisable to make squats in the morning, immediately after waking up.The back should be absolutely flat.The legs are a little wider than the shoulders, the socks are divorced on the sides.It is advisable not to tear the feet from the ground.You should squat as low as possible.It is necessary to perform fifteen to twenty squats.
Butterfly
Take the position to sit down.Fold your legs with your knees and spread them on the sides, turning to each other.Keep your back straight.Put your feet in the groin and hold them with your hands.Look straight.Yogis can easily take this position.Now press your knees with your elbows to get the floor.Lie in this position for a few seconds, then relax.
Rotation of the legs lying on the back
Lie on your stomach and alternately make circular movements inside each foot and outward.Reversals must have maximum amplitude.Unlock without rushing, three approaches of twenty repetitions.
Important!At this time when you are engaged in exercises to increase power, try to drink as much pure water as possible.You don't need to drink water during lessons.In addition, do not drink immediately after the end of the training.Thirst can be removed after half an hour.This will help avoid excessive heart load.
Cardio
These exercises help improve cardiac function, which leads to normalization of blood flow to the genitals.
It is very useful to operate over short and long distances.You have to 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.Spelling and struggle lessons are reflected well in the male body.
Chinese physical exercises
Qigun is universal gymnastics which contributes to the neutralization of the disease, whatever the cause of its occurrence.
A similar effect is due to the fact that, during the execution of Chinese gymnastics, the stagnant process in the basin 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 drugs of its effectiveness.This is due to the fact that the tablets increase the pressure, forcing the blood to fill the sexual system and that the exercises restore natural blood circulation.
Qigong's first exercise
Important!The exercises must be carried out on the ground.You can use a yoga carpet.
- Lie on your back, lower your hands along the body, cross your legs.The right leg must be on the left.
- Take deep inside.
- It is necessary to raise the back and the 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, let's linger in this position.
- Run slowly on the expiration.
- Change the position of the legs.Now the left leg should be right.
- Perform the exercise according to the right heel.
- It must be done 10 times.
Qigong's second exercise
- Starting position, as in the first exercise.
- The left leg should be folded on the knee, set foot on the ground.
- When you make a smooth breathing and leaning on the shoulder belt, your arms and the left leg raise the right right leg.
- When the hips of the two legs are located in parallel, linger in this position for a few seconds.
- When you make a fluid expiration, lower your right leg.
- After that, you have to straighten the left leg and fold to the right.
- Repeat the exercise according to the right leg, raising a right left.
- Repeat the exercise 10 times.
Qigong's third exercise
- Turn on the stomach.Place your hands along the body.The legs are straight.
- Rent your palms on the ground.They must be located on the line under your shoulder belt.
- When you make a smooth breathing, lift the body from the ground with your hands.The back should bend as much as possible and the basin remains on the ground.
- When you reach the maximum deviation, throw your head back and dwell for a few seconds.
- During slow expiration, lower the body gently.
- The exercise must be repeated 10 times.
Contraindication
If a man has a history of serious cardiovascular diseases, the exercises should be carried out with great caution.
It is strictly forbidden to perform exercises with:
- genital infections during exacerbations;
- Ari and Sras, accompanied by an increase in temperature or fever;
- Oncological diseases.He is authorized to perform exercises, but with great caution, men who have history of serious cardiovascular diseases.The charges in this case must be increased gradually.