Sexual activity occupies an important place in the lives of all modern people.Sex provides help to many men, and the results in this area contribute to an increase in self -esteem.At the same time, the mood improves and the problems are retreated.In order to have the opportunity to enjoy sex for many years - you still need to start checking the status of the reproduction system in your youth to treat disorders and pathologies on time.There is no small assistance in this to provide exercises for efficiency.It is not difficult to do them, but they are very effective.
Benefits of training and exercises for efficiency
Efficiency is closely related to sport as physical activity protects the male body from poorly reflecting health changes.
For example, due to longer session, blood circulation occurs in the pelvic organs, blood stagnation appears, various pathologies develop, and male sexual dysfunction is manifested.
Performing physical exercises helps men to train cardiovascular muscles, increase blood oxygen content, increase the functionality of bronchi and lungs, and improve blood circulation.In addition, exercises to increase efficiency contribute to the development of pelvic muscles, which leads to increased blood flow, which promotes stagnation and inflammation.
Types of exercises
Exercises in the morning
The person's genitalia is in the morning when the awakening is in great condition.You need to filter the inguinal muscles to jump.This exercise activates pelvic circulation.Each day the number of "jumps" should be increased by 1.If you feel uncomfortable when completing the exercise, you need to reduce the number of movement to a comfortable condition.Keep in mind that the exercises are designed to restore the pelvic circulation and are not carried out through strength - this can hurt.The exercise is desirable to do daily.You can evaluate its efficiency within one month.
A month later, when 30 compression power was achieved - "jumps", the genitals should be delayed for a few seconds during compression and only lower it.Those who still can't make 30 "jumps" haven't done it yet, but simply "jump" without excessive fanaticism.
After handing over this section of the workout, those who easily do 40-50 compressions can complicate the process by placing a small towel on the penis when exercising.
The rotation of the pool
This exercise is very effective.The pool should be moved around.It is called "Victorious Dance" in Jedi Yoga.The pool should rotate different sides.Thanks to this, the inguinal region is more visible with blood.
For those who do not know - in the proximity, movements must be varied and learn to rotate the pelvis to achieve perfection.
Walk on the bottom
This practice is also taken by Jedi Yoga.Urologists often give him advice.To perform, you have to sit on the floor, stretching your leg.For convenience, stretch your hands in front of you or bend your elbow.Therefore, it must go 2 meters away.Then go back to the starting point.The bottom of the buttocks forward.Try to make each step as widest as possible.At first, this seems completely impossible, but it will be better over time.This practice effectively improves men's efficiency.This is a proven method.
Raising the legs lying on your back
This exercise should be done at the back.The head should be placed at a certain distance from the wall.The legs should be lifted slowly and then lowering without moving without sharp movements.This should be done as if you want to get a wall with socks.This exercise is a bit like a "birch", but is different in the tilts of the legs.The sloping position should be held for at least 13 seconds.If pain occurs, you must carefully return to the starting position, relax, breathtaking and repeat again.6 repetitions must be performed.If you can't do it so often - don't force yourself.With the passage of time, everything succeeds.
Ship
To do this, the starting position of the exercise: lying on the stomach.After accepting it, you have to raise your legs and arms at the same time.The limbs must be stretched in the opposite direction.The buttocks should be as comfortable as possible when completing the exercise.After 4-5 seconds, you must return to its original position.From the side, such a pose resembles a boat that fluctuates on the waves.No need to close your hands, the most important thing is to stretch them up and forward.The implementation of this practice promotes the time of sexual intercourse.
Raising and lowering the pool in a lying position
You have to lie on your back.Place your hands along the body and lean on the floor.Bend your knees and relax on the floor.From this situation, you should raise the pelvis to the highest possible.To pull in this position for a few seconds and return to the original.6-7 repetitions must be performed.
Concentration technique
To do this, the exercises must be completely undressed.Its purpose is to improve the concentration of attention and the ability to manage energy correctly.It has 5 levels.Each has only one criterion - it can cause erection.On the first level, you need to present intimate paintings and caress itself in the groin to achieve an erection.On the second level, they do the same thing, just without intimate imaginations.On the third level, only the back of the palm can be stroked.You cannot touch the groin at the fourth level.It can be stroke hips and strain.Focusing on the genitals to try to control the blood flow to them and to reach the erection condition.On the fifth level, the erection will be achieved by the efforts of his own will without further movements and imaginations.You can start level 3-4 immediately and reach 5 slowly but correctly.We must not forget that switching from 4 to 5 can take a lot of time.For half a year and longer.
Raising the knee to the level of standing shoulders
The essence of the exercise is just like the knee to the shoulders, in a standing position.The right knee should be lifted to the right shoulder, left to the left.
Some people bounce a little and somebody standing more comfortable.The back must be kept straight.The knee should be raised to the maximum height.You can perform 3-4 approaches during the day, with 10 reps for each leg.
Bike lying on his back
Start position: lying on the back.The legs are bent on the knees and hips and carries out movements that simulate pedals rotation on the bike.Hands can be placed along the body or rest on the waist.The rhythm of the exercise must be comfortable.This should be done for 5-10 minutes.
Bouncing from the cross-run
You need to stand, spreading your leg with the width of the shoulder.Sitting in this position to touch the knee to touch your chest and lean on the floor with your palm.Now, when you make a jump, you have to take your feet back to get a position, such as when you execute push ups.Use a jump to return to the position when the knee pulls your chest out and jump out of it as high as possible.10 jumps must be carried out and on the 3rd day of the approach.
Birch
This exercise is familiar to everyone.You should lie on your back and lift your leg perpendicular to the floor to support the head and blades.If you are in this position, 15-20 seconds and carefully return to the original.Advanced can complicate the task by spreading your leg to the side or making rotation movements.
Running or walking in place
A wonderful exercise aimed at restoring erection function.Perfect by heating the muscles.They are constantly executed.You can relax with your hand to the wall.Relax the buttocks.The socks do not interrupt the surface of the floor.Alternately, we destroy the corner from the floor, imitating walking or running.The buttocks and hips need to be relieved and moved with helplessness.Gradually increase the speed of movement.You have to take a two -minute approach.
Closed ring
You should lie on the stomach.Bend your leg to your knees and reach the ankle with your hand.Grab their bodies and stay in this state for 30 seconds to grab them.Then carefully return to the starting position, relax and repeat 4-5 times.
Frog
Start position: emphasis on hands.They need to be pulled out or bending a little.Insert your palms to the floor.Stretch your feet back.Then pull one leg knees to the chest and return, put the same with your second leg.You need to take three approaches, 10 exercises for each leg.Such a workout promotes the blood circulation of the pelvis and inguinal muscles.
Scissors
Lie on your back.Put your hands along the body or click the lock behind the head.Raise your leg over the floor and pull forward.Without bending to your knees, cross them in the air with the maximum amplitude.Motion resembles scissors.That's why the name.3-4 20 repetition approaches.
Make squats
We recommend that you do squats every morning, immediately after waking up.Your back should be completely flat.The legs are slightly wider than the shoulders and the socks are separated from the sides.We recommend that you do not break your leg from the floor.You should squat as little as possible.Fifteen -meal squat is required.
Butterfly
Take the seat position out.Bend your feet to your knees and divide it to the side and turn your legs toward each other.Hold your back straight.Place your feet to the groin and hold them with your hands.Look forward.Yogis can easily fill this position.Now press your knees with elbows to get the floor.Lying for a few seconds in this position, then relax.
Rotating the legs lying on the back
Lie on your stomach and alternate with circular movements inside and out of each leg.Traffic must have a maximum amplitude.Perform without a rush, three approaches to twenty reps.
Important!In the days when you are doing exercises to increase efficiency, try to drink as much clean water as possible.No need to drink water during the class.In addition, do not drink immediately after the workout is completed.Thirst can be removed after half an hour.This helps to avoid excessive heartflow.
Cardio
These exercises promote the function of the heart, which leads to normalization of the bloodstream of the genitals.
It is very useful to run short and long distances.You have to run thirty -forty minutes every two or three days.
Swimming exercises perfectly help develop the cardiovascular system.
Do exercises for the press.The spelling and fighting classes are well reflected in the male body.
Chinese physical exercises
Qigun is a universal gymnastics that contributes to the neutralization of the disease, regardless of its occurrence.
A similar effect is due to the fact that the stagnant process of the pelvis is completely eliminated when Chinese gymnastics is performed.Blood saturation occurs after the first hours.You start actively filling out the organs of the reproductive system.
An ancient healing technique also exceeds the most expensive drugs for its efficiency.This is due to the fact that tablets increase the pressure, force blood to fill the sexual system and the exercises restore natural blood circulation.
The first practice of qigong
Important!Exercises should be done on the floor.You can use yoga carpet.
- Lying on the back, lower your hand along the body, cross your leg.The right foot should be on the left side.
- Breathe deeply.
- The back and pelvis should be lifted to distribute the weight of the body between the back of the head and the heel of the left foot.
- Take a few seconds in this position.
- Slowly sink to exhale.
- Change the position of the legs.Now the left foot should be right.
- Perform the exercise based on the appropriate corner.
- It should be done 10 times.
The second practice of qigong
- Beginner position as in the first practice.
- The left leg should be bent on the knees and the leg should be placed on the floor.
- By making a smooth breath and leaning on the shoulder belt, your arm and left leg lift the straight right leg.
- If both legs are located in parallel, follow this situation for a few seconds.
- During a smooth exhalation, lower your right leg.
- Then you need to straighten your left leg and bend the right side.
- Repeat the exercise based on the right foot, lifting straight to the left.
- Repeat the exercise ten times.
The third practice of qigong
- Turn on the stomach.Put your hands along the body.The legs are straight.
- Praise your palms on the floor.They should be placed on the line of the shoulder belt.
- If you make a smooth breath, lift the body from the floor with your hands.As much as possible, it bows to the back and the pelvis remains on the floor.
- When you reach the maximum bend, throw your head back and take a few seconds.
- During the slow exhalation, lower the body smoothly.
- The exercise must be repeated ten times.
Contraindications
If a person has severe cardiovascular diseases, the exercises should be done with great caution.
It is strictly forbidden to perform exercises:
- sexual infections during aggravations;
- Ari and SARS, with increases in temperature or fever;
- Oncological diseases.It can be allowed to do exercises, but with great caution, men with severe cardiovascular disease.In this case, the loads should be increased gradually.