Power good – a sign of masculine strength, directly reflects on the feeling of self-confidence and, as a consequence, the success of the life. But not everyone in the modern world, the man happy with your intimate health and sexual mobility, since the bad environment and other unfavorable factors make adjustments to biological processes of the human body. In the help, in this case, will come short of the miraculous exercises that improve the sexual power.
It is not an exaggeration to say that the exercises for the increase of the power will be useful in the arsenal of men of any age and lifestyle. It works in a number of exercises with the following common problems:
Often, these problems are caused by the circulation of the blood, became a consequence of physical inactivity and permanent seating behind the computer. In such conditions, any physical activity will have a significant help.
If you have the same problems of impotence, permanent, caused by stress and nervous exhaustion, and here the exercise will be very useful. During and immediately after moderate physical exercise in the body is active, it produces the famous of the hormone serotonin, which helps combat stress and eliminates its effects.
IMPORTANT! If the complexity of impotence, have been derived from the reception of certain medications, exercise can be very effective. In this case, it is best to discuss the matter with your doctor.
The contraindications to the execution of the exercises are:
With caution when you perform the exercises, and you will have men who suffer from serious cardiovascular diseases. In this case, increasing the load should be very soft.
The main muscle, which directs the action of a complex of exercises – pubic-coccígeo (lc). Is in charge of the power and male intimate health. When this muscle is strong and well trained, problems with the prostate gland and urinary does not occur, and the orgasms are more intense. In addition, this muscle maintains the correct position of organs of the pelvis, without allowing its operation. This sexy muscle participates actively in the processes of formulation in the body of male hormones.
Before you start the training, it is necessary to find the muscle. Feel pubic-coccygeal muscle more easily, at the time of urination. The man has two fingers in the area between the testicles and anus, and three to five seconds to suspend the process of urination tension of the same muscles of the sexual health. Under the fingers tightens the muscle was made to feel.
Another way to feel pubic-coccygeal muscle – shaking slightly are in a state of sexual arousal member. At that time the man also clearly feel that looking for the muscle.
The main points of training the pc muscle:
The release of the lungs of oxygen and slowing of the breath during the execution time of some exercises are necessary for a better enrichment of the body easily digestible oxygen. At the time of the breath in the exhalation phase full-body intensive is loaded with carbon dioxide, that when you re the inspiration actively is replaced by oxygen. That is to say, the more in the body of carbon dioxide, the more it receives oxygen. This exchange of carbon dioxide and oxygen helps to strengthen the lc-muscle much faster.
IMPORTANT! At the time of execution of the exercises it is necessary to drink more clean water (up to 2.5 liters).
During the same exercises in drinking water is not worth, like that you should not drink immediately after the end of the training in the home. It makes sense to wait a half hour before you quench to take care of the thirst, to avoid unnecessary load on the heart.
The complex for the increase of the power is composed of two parts tonic exercises and directly training the pubic-coccygeal muscles. Tonic exercises to establish the general process of the circulation of the blood in the body and increase the muscle tone and endurance. Also tonic exercises well heat up the body. The complex consists of squats, spins of the pelvis, walking in place, jogging, and also the exercise called "the Arc".
Known to all the exercise on this complex, just the opposite. The feet need a little place, a little by removing the socks from the feet to the outside, to reduce the load on the knee joints. During the squat you should tighten the muscles of the buttock and transferring the weight back, as if he wished to sit in a chair. In the lower position it is necessary to stop in two to three seconds, and then slowly return to the starting position. Just with a focus of 15 to 30 squats.
Simple exercise of a school program, improves the blood circulation in the pelvic organs. Feet apart at shoulder-width, hands on waist. Is made between 30 and 40 spins of the pelvis on each side.
If you have the opportunity to stroll through the park or running, it is excellent! But if this is not possible, at home, you can use the alternative option is to walk or run in place. Their legs can be lifted up on high, as when running, so that the thigh is parallel to the ground, and very slightly, mimicking normal leisurely gait. During the exercise, the hand also perform the active movements. Walk in place for five to seven minutes will be enough.
IMPORTANT! If you want to, and appropriate neighbors of the replacement of this exercise can be jumping rope.
The man lies down on the floor on your back with legs and arms extended to the sides with hands (at an angle of 45 degrees with the body). It is necessary to break the soil and raise the hips up, pushing to the east the palms of the hands and the heels on the ground and how it can be stronger squeezing the buttocks. Stay in this posture for half a minute, and then return to the starting position. With each day of training, the retention time of the hips at the highest point it is necessary to increase of 10 to 15 seconds, slowly bring it up to two minutes. In a training session, simply do an exercise three to five times.
This training is applied to the sites alternate tension and relaxation of the sexual muscles. In addition to developing the strength and toning of the muscles and enhance the power, the proposal of exercises that are done on a regular basis:
The training and the strengthening of the lc-the muscles should begin with the most simple of exercises, increase the load progressively. Thus, in the first two or three days is enough at the time of each urination, delay in a few seconds the jet of urine through the voltage corresponding to the muscles. The muscles of the hips, the buttocks, the abdomen is advisable not to force, although in the first time and it is difficult. The compression and tension of the muscles in each of go to the bathroom is made of three to four times. Then, you can move to the full exercise.
IMPORTANT! Too be zealous in the exercise not worthwhile. Excess in the number of repetitions or too strong compression may cause over-training your muscle pc and problems with the blood circulation.
| Exercise | The technique of execution | The number of repetitions and approaches |
|---|---|---|
| Warming | Perform lying down, standing or sitting. Quickly compress and decompress lc-muscle, to count from 1 to 60. Press and release the muscle you must be on time for a second. This means an approach of 60 contractions of the muscles takes exactly a minute. After 20 seconds of rest | Three approaches of 60 contractions. The rest between sets of 20 seconds |
| The flicker | Perform lying down, standing or sitting. Inhale through the nose, sharply exhaling through the mouth, in the delay of the breathing compress lc-muscle, along with the facial muscles. Stay in this state for ten seconds, and then relax in ten seconds, breathe and repeat the exercise with the principle | Make a approach of three to ten reps. Between the approaches of rest for a minute |
| Elevator | The exercise can be performed standing, sitting. Consider that it is necessary from 1 to 8. In the account "one" lk-muscle needs to compress slightly and hold in this position for five seconds, to the account "two" – a little harder to compress and hold the five seconds, to the account of three" – even more strong and also to maintain. In the account of "eight" lk-muscle must be compressed to the maximum. Keep in such a state of 10 seconds, begin to move in the elevator down: seven to soon release the muscle and hold the five seconds, six even slightly loosen the tension on the muscle and stay in five seconds, and so on, until the "one", when a muscle is fully relaxed. Breathing calmly, without delays | Two approaches of five repetitions. The rest between sets is a minute or two |
| The ladder | It is done in a standing position, lying or sitting. The technique of the execution is the same as in the exercise "lift", but in the story emphasize five seconds is not necessary, as it is not necessary to keeping the muscle in a state of maximum tension in 10 seconds. Breathing calmly, without delays | Repeat the exercise ten times in a row, without a break |
Perform exercises to enhance the power that you need every day to along, as a minimum, a month. In the future, we can reduce the lesson to two or three a week.
It is difficult to maintain the sexual power of high-level, if on a daily basis and the stresses are connected to alcohol abuse, immoderate smoking or even the reception of the lungs, and not very drug. Therefore, despite the fact that the advice about the need for a waiver of the habits as the order filled out all of the pain, another reminder of this capital of the truth will be no more. It suffices to note that:
If the man seriously, you have to set and food, delivering products of rapid preparation, thanks to the abundance seasoned with a variety of chemicals. Even the partial replacement of these foods in fruits and vegetables quickly leads to a positive change on the part of the body, including the improvement of sexual functions.
But there are various proven products that don't harm the sexual power. Among them:
Thanks to the large amount of trace elements and vitamins contained in the data of the products, long ago earned the glory of aphrodisiacs that increase the excitement and give strength. Journal the inclusion of these products in the diet will make the training effect even more pronounced.
Also to strengthen strength male help and the wisdom of folk medicine. One of the effective recipes – the decoction of the root of the chicory. Here there is no magic. The positive effect, provided a man sexual sphere, due to the high content of vitamins A, B, and C, vegetables, fatty acids and microelements.
The recipe is simple: a tablespoon of dried root pour a glass of hot water and simmered for five to seven minutes. It has cooled the cooking of the filter and take a tablespoon two times a day one hour before a meal. The course of the week.
IMPORTANT! The use of this recipe, hotel in products with a tendency to allergic reactions.
In addition to the exercises and the diet, it is also important that you keep an active sex life, which should not be like that of the interruptions long and exhausting sexual marathons. The moderation is good and here.
The regular execution of exercises, especially in combination with the efficient use of the food and with the care of your health, will not only improve your sexual power and prevent any disease of the organs of the pelvis, but also to stay active and successful in an intimate environment and other areas of life, for many years.