Power exercises: which are the most effective for men?

3 June 2021

When it comes to erectile dysfunction, it is better to use an integrated approach and not just use drugs and drugs. Also, a man definitely needs to normalize his diet and increase physical activity. Exercises specially designed for empowerment help strengthen muscles, activate blood circulation, and improve mood.

How important is activity to "male strength"?

One of the most common causes of decreased male strength is a sedentary lifestyle and little physical activity. Additionally, modern criteria of attractiveness include uniform posture, muscle definition, and fit.

Exercising regularly helps:

Provide the total oxygen saturation of the tissues and cells of the body;
Improve both general blood flow and microcirculation in the pelvic organs;
Build stamina and get in good physical shape;
Strengthens the immune system, increases the body's resistance to infections and viruses.

However, you should know that the level of exercise should be moderate. Excessively prolonged exercise can adversely affect the body's systems. Often times, bodybuilding athletes suffer from sexual dysfunction due to excessive diligence or the use of pharmacology. Supplements of this type cause significant damage to the body, reduce male strength, and cause skin diseases.

The most effective exercises to improve power. Top 20

To improve sexual performance, specialists in the field of physiotherapy exercises have specially developed complexes that include exercises for men's potency, solving various problems. Some of them are designed to increase testosterone, others have tonic functions, and others prevent the formation of stagnation. In addition, physical activity is important for the prevention of inflammatory diseases of the prostate gland, the work of which largely determines the level of male strength.

Exercise that affects circulation

Normal blood circulation in the small pelvis is the key to a stable erection. If the arterial lumens do not expand enough and the venous lumens narrow, fluid circulation is impaired.

Stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction. Home power exercises for men help restore blood flow without additional visits to the gym. It is enough to carry out a specialized complex instead of the usual load.

"Birch"

An exercise familiar to many since childhood. It is simply done:

From a prone position, raise your legs to form a 90-degree angle to your body;
Putting your hands under your buttocks, pull your pelvis and lower back off the surface of the floor;
As a result, it is necessary that only the head and upper back rest on a horizontal surface;
Measure at the indicated position for 2. 5 minutes.

Exercises for the pubococcygeus muscle.

These exercises are the first recommended to improve erectile function. A little complex helps you feel the muscle and learn to control it. It includes:

Stopping the jet. The manipulations are carried out during the act of urination. The jet should stop and restart. Characteristics: during the first days slight painful sensations may appear. If you cannot stop the jet, this indicates muscle weakness. The ideal that is important to strive for is to stop three times at a time;
Muscle tension. If the beginning of the complex helps to feel it, then the second exercise teaches control. You should start with 10 repetitions, the number of which should be increased over time. It is necessary to tense the muscle and maintain this state as long as possible. The exercise is carried out at any time, the main thing is that the man is sitting at the same time.

"Eight"

These movements promote blood flow and effectively stretch the muscles. To complete it, it is necessary:

Do 8 repetitions, describing the number "8" with your hips in the "back" direction;
Draw the same number of eights moving forward;
It is important to control the body during exercise: the upper body should remain as still as possible, only the buttocks and lower extremities should be involved.

Jump squats

An exercise that has a positive effect on blood circulation, but puts great stress on the heart, so movements should be performed with caution if there is heart disease. Required:

With your feet shoulder-width apart, squat down;
Rest the palms of your hands on the floor or on the carpet;
With a jerky movement, pull your legs back to get into the starting pushup position;
Pick up the lower limbs again and jump up, standing up.

It is recommended to perform this exercise 8 times for 4-5 approaches.

Lifting the pelvis

A useful and not too difficult gymnastic element for male potency, to be performed 10 or more times. For execution:

Lie on the floor, stretch your arms, bend your legs;
Raise your pelvis as high as possible;
You should rest against a horizontal surface with your feet and back;
To increase the difficulty, you can put any weight on your stomach and support it.

Testosterone-producing loads

Testosterone is a hormone that allows men to be attracted to women and become physically aroused.

Strength exercises to increase power can increase the production of sex hormones and also contribute to the beauty and relief of the muscles. Most of the elements are performed in the gym under the supervision of an experienced instructor or partner.

Dead weight

An energy intensive exercise that affects many joints and muscles. For correct execution, a man must be flexible, therefore beginners are recommended to first turn to a gymnastic complex to increase flexibility and further strengthen the back.

Exercise technique:

The back must be straight and taut throughout the performance;
The collection looks straight, if it is lowered, the spine will lose its uniformity;
The chest should move forward;
The first approach is done with an empty barbell so that the muscles remember the dynamics and correct execution mechanics;
Legs should be shoulder-width apart;
The emphasis is on the heels;
When grabbing the bar, you should use your normal grip;
The barbell lift is performed due to the tension of the muscles of the lower extremities and back;
Having brought the bar to the top, it is important to maintain a straight back position without leaning back;
You should lower the load slowly, using your leg and pelvic muscles.

Weighted squats

These squats are divided into 3 types:

Cup: requires the use of any weighting agent. It should be taken in hand and pressed against the chest. The main position is that the legs are wider than the shoulders, the toes are slightly out. Your back should be flat throughout the exercise. The squat should be straight, the knees turned towards the socks, the elbows at the lowest point are placed between the knees;
Squats with a shoulder bar are recommended for more experienced athletes. The bar should be placed on the trapezoid behind the head. Hands are at shoulder level, palms facing forward. It is very important to keep your spine straight to minimize the likelihood of injury. Inhaling must go down, exhaling - growing;
Front squats are the most difficult technique, but also the most effective. The bar should be kept at the level of the clavicles, a little higher. By placing the bar on the clavicles, the athlete prevents the bar from moving. Throughout the entire range of motion, it is necessary to carefully monitor the vertical position of the body.

Bench press

The exercise is performed in the prone position. A special bench is used. The key to a correct performance is a comfortable position, the support falls on the feet, the pelvis, the shoulder blades and the back of the head. It is important that the head is fixed. You need to look up, it is not recommended to control the movement of the bar with your eyes.

The shoulder blades should come together and bend slightly. The angle of the knee does not exceed 90 degrees. The feet are pressed against the ground with effort, the grip is the most comfortable for a man. By removing the bar from the racks, you should fix it for a few seconds, then begin to slowly lower it towards the chest. Having reached the optimum lower point, tighten up.

Raising the bar for biceps

This exercise is very popular with men, but many instructors argue that the technique is often wrong, respectively, the force element does not bring all the benefits, but it increases the risk of injury.

Rules for a correct execution:

The bar is located at the level of the pelvis, the grip is slightly wider than the shoulders, the feet are in the same position. The body is straight, the knees elastic. Turn palms away from you, elbows close to torso, tone up the press;
Forearm movements and bicep strength provide weight lifting;
Having brought the projectile to the highest maximum point, pause and count to 2;
Slowly lower the weight to the starting position
Inhale when you go down, exhale when you go up.

The greatest effect of the power element will occur under the following conditions:

No swinging of the bar, rapid vomiting;
The lift of the bar from the pelvis to the shoulders should be done along the path of a wide arc;
The upward movement is faster than the downward movement;
All elements work smoothly;
The elbows should be kept slightly bent at the lowest point.

In the early stages, you should limit yourself to 8 repetitions and 5 approaches (weight is selected individually).

Army Press

The most famous version of the military bench press is done like this:

Medium neck (20 kg) with metal pancake closures;
Grip principle: the location of the hands is wider than the shoulders;
Starting position: even spine, spring-loaded knees, feet apart;
The bar should be tightened to the strongest tension of the hands, after which the load should be lowered;
It is important to ensure that the bar does not touch the rib cage, but at the same time lowers the bar below the chin.

Exercises for normal prostate function.

Inflammation of the prostate and other urological diseases negatively affect not only general well-being, but also erectile function.

Therefore, it is important to perform physical exercises for potency, which have a beneficial effect on the prostate and ensure its full functioning.

Squats

A small set of exercises that is recommended to be done in their entirety, not limited to one or two elements:

Grab the back of the chair and squat as deep as possible for 5 times;
Perform the same movements, but returning to the "standing" position to stand on your toes;
Alternatively, place your legs in a lift, using your glute muscles during the movement.

Knee lift

To do the exercise correctly, you must lie down on any horizontal surface. Next steps:

Stretch your arms and legs;
Raise your right knee and pull it towards your chest;
Count to twenty;
Return to the original position;
Do the same with the left leg;
It requires 3 repetitions.

"Superman's trick"

This element is performed in the prone position. Need:

Stretch your arms forward so that your whole body is in one line;
Get your arms and legs off the ground at the same time;
Dissolve them in different directions;
Freeze for 15 seconds;
Take the initial pose;
Repeat several times.

"Flight"

For this gymnastic element, you must pose on all fours and rest your palms on the floor. More:

Start your left arm and right leg off the ground;
Tighten your stomach as much as possible;
Pull the upper extremities forward, the lower ones back;
Freeze for 15-20 seconds;
Go back to the beginning and relax;
Repeat changing arms and legs;
Perform 8 to 10 times.

Belly breathing

Breathing in the stomach is very beneficial in keeping the prostate gland working. Lying on your back, you need to inhale as deeply as possible and tighten your abdominal muscles. In this position, freeze for 10-20 seconds, then relax.

Often in the initial stage, a man may "lose his breath" after a couple of seconds, but then the ability to not breathe for up to 1 minute develops.

Gymnastics to increase the power of men.

It is worth paying attention to various oriental practices, as well as exercises developed by Chinese and Japanese instructors to improve power, called gymnastics.

Even among the elements of yoga, there are movements that are beneficial in restoring sexual function.

Seated curves

The starting position is similar to the lotus position:

Bend the right leg and pull the second leg into the thigh so that the heel rests on it;
Bend along the left leg, press the foot with the palms;
Hold the position for 3-4 minutes, while massaging the foot;
Do the mirror exercise;
4 approaches will be needed.

Classic tracks

A special bending technique that effectively increases male strength. For its correct execution it is required:

Stand up straight and spread your feet 70 cm;
Stretch your arms out to the sides;
As you inhale, bend over so that the fingers of the left hand touch the right foot, while the second hand looks up;
Exhale to straighten up;
Do the mirror exercise;
You must do 7-8 repetitions.

"Moving the tail"

To make this item, you must take the pose of an embryo and then:

Stretch your arms along your body, place your palms up;
Relax your head muscles, rest your forehead on the floor;
Begin to perform movements with the buttocks so that there is an imaginary tail that needs to wag;
Continue until moderate fatigue occurs.

"Archery"

For a correct execution, several manipulations are required:

Bring your right leg forward and bend it so that your knee is exactly over your toes;
Put your left leg back, it should be straight and rest on the entire foot;
Raise your right hand and stretch it forward in one movement, as if a bow were clenched into a fist;
Pull back the invisible bowstring with the left;
Tighten your chest muscles, slightly lift your chin, freeze for 5 minutes;
Switch limbs and repeat.

"Snake"

The last exercise is related to ancient Japanese and Chinese spiritual practices. You need to lie on your stomach and stretch. Then you need to do the following:

Press your palms to the floor, placing them just below the shoulder line;
Inhale and gently lift your body;
The back should be bent, but the pelvic bones should be pressed against the surface;
Having reached the maximum point, you need to throw your head back as much as possible and freeze;
Return to the starting position gently and slowly, while exhaling;
You must repeat the item at least 10 times.

In addition to specialized complexes to increase power, it is also advisable to take regular walks in the open air. Regular but not long morning jog, pool swimming, and yoga are considered helpful. The latter provides the synthesis of sex hormones, stretches the spine, strengthens the hip muscles, and has an effect that improves the sensitivity of nerve endings. In addition, oriental practices harmonize the emotional state necessary for a full life and a balanced state of mind.