Exercises to increase the strength at home

Good potency is a sign of male power, directly affect the sense of self-confidence and, as a consequence, the life success. But, not every modern man to be satisfied with your intimate health and sexual opportunities, because a bad environment and other unfavorable factors caused changes in the biological processes of the human organism. To help in this case will come the miraculous exercises to increase the strength.

That shows exercises to increase the strength

Increased potency

It is not an exaggeration to say that exercises to increase the strength will be useful in the Arsenal of the people of any age and way of life. Help one set of exercises with the following common problems:

  • impotence and other diseases of the genitourinary system;
  • decreased sex drive (libido);
  • premature ejaculation;
  • low level of stamina during sex.

Often the above problems caused by the poor circulation caused by inactivity and the constant sitting at the computer. In such circumstances, any physical activity will have a noticeable help.

If problems with potency caused by permanent stress and nervous exhaustion, and here is where physical exercise will come in handy. In the course of and immediately after the moderate physical activity in the body, actively produced from a known hormone serotonin, which helps to deal with stress and eliminating its effects.

IMPORTANT! If the problems with potency, were the result of ingestion of certain medications, exercise can be ineffective. In this case, it is better to discuss this issue with your doctor.


Contraindications for exercise are:

  • urinary infection in the acute phase;
  • SARS and other conditions associated with fever and high temperature;
  • cancer.

With the caution to complete the exercises need to be men who suffer from severe cardiovascular diseases. In this case, to increase the load you need very smoothly.

The rules and characteristics of performing a wide range of exercises for the improvement of power

The problem

The main muscle, which directed the action of the complex of the exercises – the pubococcygeus (PC). He is responsible for potency and sexual health. When this muscle is strong and well trained, problems with prostate and urination did not occur, and the orgasms become more intense. In addition, this muscle maintains the correct position of the organs in the pelvis, preventing their prolapse. This sexy muscles are actively involved in the processes of development in the body of male hormones.

Before you start training, you need to find the muscles. To feel the pubic-coccygeal muscle is the easiest for the time of urination. The man has two fingers on the area between the testicles and anus, and for three to five seconds to suspend the process of the wetting tension of the muscles of the sexual health. Under your fingers tense muscles is clearly felt.

Another way to feel the pubic-coccygeal muscles shake gently in the erect state of the penis. At this point, the man also clearly feel the desired muscles.

Determination of the training the PC muscle:

  • the essence of the training of this muscle are located in its alternating tension and relaxation;
  • you can do the exercises sitting down, but the maximum efficiency will bring fulfillment in the standing or lying position;
  • to the muscles faster and more effectively to reinforce, to do some exercises needed for complete exhalation and retention of breath;
  • breath when you exercise is through the nose and exhale – through the mouth;
  • to increase the burden must gradually;
  • you will need to train on an empty stomach, after at least two hours after a meal.

The release of oxygen from the lungs and holding the breath during the execution of certain tasks is necessary for the better enrichment of the body easily digestible oxygen. At the time of the breath-participation at the stage of full exhalation in the body strongly accumulates carbon dioxide, which in the next breath is active to be replaced by oxygen. It is, more in the body of carbon dioxide, the more he will get of oxygen. This exchange of carbon dioxide and oxygen helps to strengthen the PC muscle a lot faster.

IMPORTANT! In the days of exercise to drink more clean fresh water (2.5 liters).

During the exercises to drink water is not necessary, and you do not need to drink immediately after the completion of the home workout. It makes sense to wait a half hour before to quench that thirst, to avoid unnecessary strain on the heart.

The complex of restorative exercise

Complex for improving the strength and consists of two parts – the restorative exercises and the preparation of the pubic-coccygeal muscles. Restorative exercises are designed to establish a common blood circulation in the body and improve muscle tone and endurance. Restorative exercise is a good warm-up of the body. The complex consists of sit-UPS, rotations of the pelvis, walking, simulate running, and also exercise called "the ARK".



Known to be practiced in this complex are run a little differently. The legs are a little apart, just remove the stockings your legs out, to reduce the load on the knee joints. During the squats it is necessary to strain muscles of the buttocks and move the weight back, how to want to sit on a chair. In the lower position it is necessary to remain two or three seconds and then slowly return to the starting position. Only one approach of 15-30 representatives.

Rotation of the pelvis

A simple exercise from the curriculum, the improvement of blood circulation in the pelvic organs. Feet apart on shoulder width, arm on your waist. Are 30-40 rotations of the pelvis in each direction.

Running or walking in place

If you have the opportunity to walk in the Park or a jog, it's great! But, if this is not possible, in the home can use the alternative – walking or Jogging on the spot. Legs can be raised high when running that the thigh is parallel to the floor, and very little, mimicking the usual leisurely walk. In the course of arm exercises, also do active movement. Walking in place for five to seven minutes will be enough.

IMPORTANT! If you want and the appropriate neighbors to replace this exercise with jumping rope.

Advanced arch, or bridge

The man falls to the floor on your back with bent legs and arms extend out the sides (at an angle of 45 degrees to the body). You have to be out of the floor and lift your hips while resting your palms and heels into the floor and as much as possible squeezing of the buttocks. To stay in this position for half a minute, and then return to its original position. With each training day retention time of the hips at the highest point should be increased to 10-15 seconds, gradually bringing up to two minutes. One workout is enough to do the exercise three to five times.

Complex of exercises for strengthening of the pubic-coccygeal muscles


This training is to change the tension and relaxation of the sexual muscles. In addition to developing strength and muscle tone and improvement of the potency, the suggested exercises are performed regularly:

  • stimulate the release of blood on the male hormones;
  • eliminate premature ejaculation;
  • significant enhancement of the pleasurable feelings during an orgasm;
  • the improvement of the quality of sperm and mobility of sperm, increasing the likelihood of successful conception;
  • enriched with oxygen the organs of the small pelvis;
  • develop immunity against urinary infections;
  • protection of of impotence and other abnormalities in the genitourinary system;
  • is a great prevention of prostate cancer and pelvic.

Training and strengthening most of the PC muscles to start with the simplest exercises, increase the load gradually. So, in the first two or three days is enough for the time of each urination delayed for a few seconds the flow of urine by the tension of the corresponding muscles. The muscles of the thighs, buttocks, abdomen in this case it is advisable not to strain, even though it is at first difficult. Compression and tension in the muscle during each visit to the toilet is three or four times. Then you can move on to the full exercises.

IMPORTANT! Too zealous during exercise is not necessary. Excessive number of iterations or too much compression can lead to overtraining the PC muscle and circulatory problems.

ExerciseTechniqueThe number of iterations and approaches
Warm-upTo perform the lying down, standing or sitting. Compress and unclench the PC muscle, counting from 1 to 60. Compress and unclench a muscle needs time for a second. This means, a access of 60 contractions of the muscles and will last exactly one minute. Then 20 seconds restThree groups of 60 grips. Rest between sets 20 seconds
DazzlingTo perform the lying down, standing or sitting. Inhale through the nose, exhale sharply on the mouth, holding the breath, squeeze the PC muscle, along with muscles of the face. To remain in this state for ten seconds, then relax for ten seconds, inhale and repeat the exercise from the beginningDo three sets of ten repetitions. Between sets rest for a minute
LiftExercise can be done lying down, standing, sitting. You need to count from 1 to 8. Of a the PC muscle you need to compress slightly and hold in this position for five seconds, at the expense of "two" – a little harder to squeeze and hold for another five seconds, the count of "three", is even stronger and, also, to keep. The account "eight" the PC muscle needs to be compressed to the maximum. Holding it in this state for 10 seconds, start moving the Elevator down the seven – slightly unclench the muscles and hold for five seconds, six – still a bit to ease the tension in the muscle and hold for five seconds, and so on to "one" when the muscle is completely relaxed. Breathing calmly, without delayTwo groups of five repetitions. Rest between sets is a minute or two
ScalePerformed in the standing, lie or sit. The technique is the same as in the exercise "lift", but on the floors to stay on five seconds do not need, nor need to place the muscles in a state of maximum tension for 10 seconds. Breathing calmly, without delayRepeat the exercise ten times in a row without rest

To perform exercises to increase strength you need on a daily basis, and for a period of at least one month. Additionally, it is possible to shorten the classes to two or three a week.

Integrated approach: the rejection of bad habits, proper nutrition, regular sex

It is difficult to maintain the potency of the high level, if the everyday stress associated with alcohol abuse, immoderate Smoking or even the admission of light and drug. Therefore, despite the fact that the council of the need to abandon bad habits already pretty stuffed on the edge of the all, yet another reminder of this truism will not be superfluous. It is enough to say that:

  • Smoking regularly causes a spasm of the blood vessels, hampers blood circulation and nutrition of tissues of the male genital organs;
  • the use of alcohol over time leads to a decrease in sex drive due to the suppression of the testosterone production and to a significant deterioration of the quality (and, by the way, the taste) of sperm;
  • even the most "light" drugs – the direct path to hormonal disorders, and therefore for erectile dysfunction.

If a man is serious, the build will have food, abandoning fast food, richly flavored with various chemicals. Even a partial replacement of such foods, vegetables and fruits will lead to a positive change in the body, including improvement of sexual function.

But, there are a few time tested products that have a positive effect on potency. Among them are:

  • coffee (not more than three cups a day);
  • nuts and hazelnuts;
  • seafood;
  • chicken eggs and quail;
  • honey;
  • lean meat and fish;
  • ginger root;
  • celery;
  • carrots;
  • bananas;
  • dates;
  • bran, rye bread with bran.

Due to the large number of minerals and vitamins that are contained in these products, they have earned the reputation of aphrodisiac enhancing arousal and invigorating. Daily inclusion of these products in the diet will make the effect of the physical classes even more pronounced.

To enhance virility help and the wisdom of folk medicine. Diet – a decoction the root of the chicory. There is no magic. Positively affects the male sexual sphere, is to be attributed to the high content of vitamins A, B and C, valuable plant acids and trace elements.

The recipe is simple: a tablespoon of dried minced root pour a glass of hot water and boil on low heat for five to seven minutes. Cooled broth strain and take a tablespoon two times a day one hour before meals. The course of the week.

IMPORTANT! The use of this prescription is prohibited when the tendency to allergic reactions.

In addition to exercise and diet, it is also important to maintain a regular sex life, which should not be long breaks, and exhausting sexual marathons. Moderation is good here.

Regular exercise, especially in combination with the use of wholesome food, and to care for their health, will allow not only to improve potency and prevent any disease of the pelvic organs, but also to stay active and successful in intimate and other areas of life for years to come.