Exercises for potency - benefits and technique

In men, the pelvic floor muscles perform the same functions as in women - they support the pelvic organs and participate in the control of urination. The difference is that in men this same muscle also includes a small muscle that wraps around the base of the penis. It affects erection and the ejaculation process.

Developed pelvic floor muscles have a positive effect on potency. And these muscles, like any others in the human body, can be pumped up using rimbuilding exercises (training the rectal-intimate muscles). As a group of American and Canadian scientists have proven, by regularly performing exercises for intimate muscles, erectile dysfunction can be cured. Kegel exercises for men can also cope with this task.

Why do you need Kegel exercises for men?

Their task is approximately the same as that of “female” Kegel exercises. “Kegel exercises for men stimulate blood flow to the pelvic area and also improve control over this area,” comments Andrey Zuev, rimbuilding coach, author of men’s individual programs .

This helps solve typical “male” health problems, since most of them - impotence, prostate adenoma, hemorrhoids - are associated with blood stagnation in the pelvic area. “Since modern men spend a lot of time sitting and generally lead a sedentary lifestyle, blood circulation in the pelvic area worsens,” says Andrey Zuev. — Kegel exercises, on the one hand, involve active movements of the pelvis, on the other hand, contraction of the rectal-intimal muscles. All this altogether improves blood flow to the pelvic organs, which leads to better health.”

But this is not the only advantage of the classes. “Regular training teaches men to better control their intimate muscles, which increases control over ejaculation and allows them to increase the duration of sexual intercourse,” explains Andrey Zuev. “Potency also improves.”

Kegel exercises for men: contraindications

In the absence of health problems, Kegel exercises are recommended for all men from 16 years of age. However, with some diagnoses and symptoms, such exercises should not be performed. “You should not exercise if you have pain in the groin, prostate adenoma, a predisposition to tumors, cancer diagnoses, stage 3-4 hemorrhoids. In such cases, only your attending physician can recommend classes to you,” says Andrey Zuev. — Limiting factors may be increased arterial or intracranial pressure. In this case, you need to either reduce the number of repetitions or choose positions where the load on the head area is minimal.”

If you do not have these conditions, do not refuse to practice the Kegel method.

Development of a set of exercises

But in order for morning workouts to bring maximum effect, without tiring the practitioner at all, it is recommended to approach this issue thoroughly, choosing not only the optimal time, but also the most suitable complex for light load. Improper execution or failure to follow the sequence of exercises can lead to fatigue, causing irritation and pain in stretched muscles/joints.

About the importance of preparation

There are several simple rules, strict adherence to which will help you get the maximum benefit out of 10-15 minutes of morning exercises. Thus, experienced specialists recommend performing a warm-up in accordance with the following algorithm:

A contrast shower not only invigorates, but also relaxes, so it should be taken after training, which is preferably done immediately after waking up, limiting yourself to just washing with cool water and oral hygiene.
In no case should you have breakfast before class, because even the lightest meal can have a relaxing effect, and it is much more difficult to train with a full stomach than with an empty one.
Ideally, exercise in the fresh air, doing a light jog, which is especially important in the summer. If for some reason this is not possible, you should definitely ensure air access to the room by opening a window for ventilation.
For exercise in a room with normal air temperature, it is better to choose some light clothing such as shorts, which are much easier to exercise in. In addition, the pores must breathe, so if possible, it is better not to wrap yourself up.
Of great importance is the correct breathing, which should go through the mouth, with the exception of performing heavy elements, when you can take short exhalations through the mouth.
Don't forget about such a key point as warming up, without which there is a risk of sprains and injuries, even if there are no plans to resort to heavy physical activity.
The load must be increased gradually, starting with the easiest ones and moving on to complex exercises. In this case, the risk of injury to muscle tissue and tendons is also reduced.

And, of course, one should not forget about a good mood, which can be ensured by your favorite music, which also promotes awakening. The combination of these factors will help you start your day as productively as possible and continue in the same vein until the evening.

Warm up before training

Daily morning exercises for men must begin with a warm-up, which helps to warm up the muscles properly. Usually we are talking about the following general strengthening preparation, which includes the following mandatory elements:

First of all, it is necessary to stretch, which is a reliable protection against injury by properly preparing and warming up the muscles. To perform this preparatory exercise, you should stretch out to your full height, clasping your hands behind your head or throwing them far back. The next stage involves swinging the arms, as well as touching the fingers and toes, which is performed with elongated limbs without bending the knee-elbow joints.
The warm-up itself can be diluted with some household chores, which also helps to finally wake up. This could be walking around the house, opening windows, quickly preparing breakfast, brushing your teeth. The main thing is to immediately return to training, without delaying the morning toilet.
To maximize activation of small muscle groups, it is recommended to perform rotational movements with hands, elbows, shoulder joints and head clenched into fists. First, the warm-up should be alternate, and then you can stretch the limbs in pairs, from time to time connecting them in a lock.
The next stage of the warm-up involves bending the body forward, and then also in different directions. In this case, you need to try to reach your feet with your hands or the floor if you have to do side lunges.
It is imperative to add twisting, for which you bring your arms together at the elbows in front of you and begin to turn to the sides, trying to reach the maximum extreme position each time.

To some, such comprehensive training may seem like real gymnastics, but this opinion is only partly fair, since such warm-ups give only a short-term effect.

But despite this feature, you certainly shouldn’t refuse such a warm-up and immediately move on to the main exercises, so as not to harm the body and not feel like a statue in the future with pinched nerves or stretched tendons.

Best charger

In principle, just a warm-up is enough to get a boost of energy, but if you want to strengthen your muscles or have comprehensive weight loss goals, then it’s time to worry about increasing your payload in the morning. As for the choice of exercises, it directly depends on what tasks are on the agenda. So, to maintain muscle tone and weight indicators, you can use the following training complex:

Swing your arms with a body rotation. First you need to stand with your legs together and your hands on your waist. After this, you should alternately raise one or the other hand, turning the body in the opposite direction.
Abduction of legs while swinging arms. The starting position corresponds to the previous exercise. The difference is that simultaneously with the swing of the arm, one should move the leg back and place it on the toe, and then lower the upper limb, perform a forward swing of the lower one, after which everything is repeated in a mirror image.
With your legs shoulder-width apart, you should move one of them to the side, raising your arms in parallel, and then repeat the exercise for the other pair of limbs.
Remaining in the same starting position (feet shoulder-width apart), you need to rise on your toes and try to reach your left foot with your right hand and vice versa.
Squats. Performed from a standing position with your feet shoulder-width apart and your hands clasped around your knees. You need to get up without straightening your body, instead trying to reach the floor and holding in this position for as long as possible, after which you can straighten your back and stretch to your full height.
Jumping. You can jump on the spot, using a jump rope, which is considered one of the most useful and effective cardio options, or without it, moving in any direction.
Walking in place. Even in a cramped apartment you can find room for intense walking, which is known to be very beneficial. And in order to increase the load to the maximum, it is recommended to raise your legs bent at the knees high while moving.

Any of these exercises can become even more effective if you increase the load. This can only be done in one way, using dumbbells or any other weights, which can be plastic bottles with sand or water and other heavy objects.

Focus on different parts of the body

Situations when you have time to train only in the morning are not uncommon, because many people are busy at work until late or take a long time to get home due to heavy city traffic. In addition, in the evening productivity drops significantly due to fatigue, so even if there is some extra hour left, you certainly don’t want to spend it on sports.

All that remains is morning workouts, for which you can create a real program that allows you to maintain not only general tone, but also pay attention to problem areas, because, as practice shows, almost every man has them. Thus, sports trainers who have been training people with different physical characteristics and degrees of endurance for many years give the following recommendations for morning exercises with an emphasis on different muscle groups:

Breast. To pump up this zone, exercises such as raising/extending arms with dumbbells, stretching and loosening an expander attached with a hook to the wall, exercises with elastic bands and rubber bands, which involve supporting one hand and stretching the auxiliary device until it stops with the other, are suitable.
Hands. To keep them big and strong, you should perform any type of push-ups and pull-ups on the horizontal bar. Over time, it makes sense to complicate the exercises by adding push-ups with clapping and alternating hands, which only a trained person can perform. In addition, you can use all kinds of racks, planks and holding the entire body weight on your arms alone.
Press. Another complex area that requires comprehensive study. To obtain the coveted relief in this area, it is recommended to perform diagonal twisting of the body from a horizontal position, bicycle and leg lifts at an angle of 40/90 degrees from a lying or hanging position.
General approaches. There are many exercises aimed at comprehensively working out the body. As a good example, we can cite the recently popular burpees, the daily implementation of which will help you keep yourself in perfect shape. In addition to burpees, which require special skills and preparation, you can resort to such effective methods of general pumping as handstands and headstands, although not every trainee can do them.

If a person is used to getting up early and after training he has a small amount of time left, then it is also worth spending it usefully by devoting himself to relaxing meditation or any other relaxing procedure, be it a massage or taking a contrast shower, which simultaneously soothes and tones the muscles and skin. Breakfast is also of great importance, it should be balanced and unhurried.

Natural juices, toast, animal protein (eggs, chicken, salmon), salad and yogurt - this is what any healthy and active man needs at the beginning of his working day.

How to properly perform Kegel exercises for men

There are several groups of exercises using the Kegel method: isolated (they involve only contraction of the pelvic floor muscles, they can be performed anywhere) and general (they involve not only the rectal-intimate muscles and will require you to have a specific place to practice). “There are exercises with and without exercise machines,” adds Andrey Zuev.

All of these groups of exercises can be performed at home. “Efficiency does not suffer from this, the main thing is to exercise regularly, on a daily basis. If you do them once a month, there will be no results,” our expert warns.

There are several basic rules for performing Kegel exercises:

1. Control muscle movement. “To do this, you need to learn to feel the muscles of the pelvic floor,” says Andrey Zuev. - How to feel it? While urinating, try to stop the stream. Those muscles that will be tense at this moment are the pelvic floor muscles. In the exercises you also need to contract the anus.”

2. Contract your pelvic floor muscles as you exhale. “One of the common mistakes when doing Kegel exercises for men is squeezing the muscles while inhaling, which increases intra-abdominal pressure,” explains our expert.

We asked Andrey to show us a set of exercises for beginners. “After a month of doing them, you can move on to more advanced options and work out with exercise machines, this allows you to influence the muscles locally,” says our expert.

For urinary incontinence

A significant weakening of the pelvic muscles and, in particular, the muscles responsible for the work of the urethra, leads to the fact that urine begins to be spontaneously excreted.

Naturally, this ends with the appearance of a persistent unpleasant odor from the person, as well as a thinning of the foreskin.

To restore the muscle layer to its former elasticity, you need to use all the basic versions of Kegel exercises.

The results are especially noticeable when performing the following complex:

Warm up with 50 quick squeezes.
10-12 contractions of the “elevator” type.
30-35 thrusts (imitation of jerking movements - the organ must be in the erection stage).
10 slow smooth compressions.

If discomfort is felt in the groin area, then classes are suspended for 1-2 days. And if there are no sensations, then the load needs to be increased. The correct performance of Kegel exercises is indicated by a feeling of warmth and pleasant fatigue.

For urinary incontinence, gymnastics should be done in different positions - standing, lying, sitting, in the lotus position, with one leg bent.

It is also necessary to add to the complex other exercises aimed at strengthening all pelvic muscles. Particularly useful are saw squats, during which the pelvis is pulled back.

They help to avoid forward deviation of the sacrum, which can lead to sagging of the muscle layer that supports the urinary organs.

How to build a lesson

* Start your workout with a light joint warm-up.

* Perform the exercises consistently at a comfortable pace. “In the first workouts, try to perform a maximum of exercises for a minute, then gradually this time can be increased to three minutes,” says our expert.

* Study this program at a time convenient for you. “Whether you do the exercises in the morning or evening doesn’t matter. In the morning, this warm-up helps to cheer up, and in the evening it will help relieve muscle tension,” comments Andrey Zuev.

* Try to do the exercises regularly. “It’s better on a daily basis, but if this is not possible, then practice at least 4-5 times a week,” concludes Andrey.

To perform the complex you will need a mat and a chair.

The benefits of gymnastics at home in the morning for young and old

Charging has a beneficial effect on the performance of all systems and organs. Let's take a closer look at all the positive properties of physical exercise performed in the morning:

Strengthening the muscle corset and straightening the posture, which generally has a beneficial effect on a person’s appearance. It will not be possible to achieve sculpted muscles with just one exercise, but it is possible to give a more stable position to the vertebrae and prevent the occurrence of diseases of the musculoskeletal system.
Strengthening the cardiovascular system. Physical activity in the morning will prevent the occurrence of a number of cardiovascular diseases (vascular atherosclerosis, coronary heart disease, etc.). Also, exercise improves blood circulation in all organs and their systems.
Stimulates metabolism and improves morale. When performing physical exercises accompanied by pleasant music, the body produces a hormone called endorphin (or the hormone of happiness).

Interesting fact! It has been clinically proven that people who regularly exercise are less prone to depression and other mental disorders.

Be sure to check out:

Morning exercises: a boost of energy for the whole day and a healthier body Morning exercises for slimness for women of all ages Morning exercises for children are the key to a productive day and good health

Pelvic rotation

Stand straight, place your feet parallel. Place your palms on your belt. Bend your knees slightly. As you exhale, draw in your pelvic floor and anus muscles, then push your pelvis forward. Return to the starting position. This will amount to one repetition. Perform a maximum of these repetitions in 1-3 minutes .

It may be difficult for you to feel the muscles you need working at first, but this is not a reason to quit training. Continue training and soon you will adapt to the load.

When will the result appear?

Don't expect instant results from training. It is also necessary to remember that each person’s body is individual and reacts differently to stimulation of muscle fibers.

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The first noticeable changes in a man’s body appear after about 3-6 weeks. The obtained result is consolidated and improved over 4-6 months.

During this period, you can achieve the necessary training even for the most weakened muscle, but in order to maintain it in “shape” you must not stop exercising.