How to increase and strengthen potency - the best exercises of a sexologist

The topic of the article scares even the most persistent and self-confident men. Sooner or later everyone asks the search engine a question about how to increase potency. Good thing Google is on your side: anything opened in Incognito stays in Incognito.

We will try to give an exhaustive answer. Here are several ways that (theoretically) help improve sexual potential; Let's take a look at their positive and negative sides. The purpose of the article is to tell in detail what male potency is, how it is regulated and in what ways it can be influenced.

muscular man has good potency

How to increase and strengthen potency - the best exercises of a professional sexologist

You are well aware of the sensations during an erection. But do you know what chain of actions and reactions takes place in the body? Let's find out.

It's funny, but the penis tenses when, on the contrary, every single cell relaxes.

In the normal state, the vessels constantly resist the flow of blood and do not let it in beyond the established norm. When the brain spots a potential sexual partner on the horizon, it gives command to the cavernous bodies. You stop the resistance and the blood fills the penis making it hard.

At the moment of erection, 50-100 grams of "extra" blood enters the penis. Blood supply scientists have calculated that the intensity increases by about 25 times.

If there is no erection, something is wrong. The problem can be the following:

  • the signal from the brain does not reach the target;
  • Cavernous bodies react incorrectly to the signal or ignore it;
  • there is not enough blood to put the penis in a "working" position;
  • the brain does not send commands for an erection, because it found more serious arguments in the biography. Like that case in the country when . . . In general, when internal psychological blocks interfere.

Another factor that carries weight are the enzymes and neurotransmitters that transmit signals. For example laughing gas. Yes, the one that activates afterburner mode.

male potency problems

What's this

From a medical point of view, potency is the body's ability to complete sexual intercourse. It is often equated with an erection. No wonder, because one cannot exist without the other. It turns out that a bad erection = a weak level of potency.

You can look deeper into the problem.

The name comes from the Latin word "Potentia", which translates as "power" or "possibility". Explanatory dictionaries throw up interesting information. They explain the meaning as "the size of the reserve of energy", "the measure of power in relation to something". and "the totality of the skills and means required to do something".

The conclusions are as follows: sex for a man is not just a whim or an option that can be turned on or off. It's a necessary part of your nature. If you take away a man's ability to have sex, he loses his energy and vigor. He will also lose the opportunities and means necessary to fulfill the natural purpose - to attract the most beautiful, healthy, promising "female" and leave offspring.

What influences male power

A man is not able to have sex just because he has a special fondness for it. Every erection and the result of every sexual contact is the result of complex calculations performed by the brain.

You don't notice it, but facts and information are constantly being compared in the gray matter. The following parameters are evaluated:

  • Health status;
  • general conditions in which the body is;
  • mood and emotions;
  • Sensations from the subconscious level - self-esteem, beliefs, opinions.

All these factors are summed up and here is the result - success or failure. Quite easy.

But just taking a magic pill and eating it won't work for the problem to be solved and life to be good again. At least the cause has to be found. And only then look for ways to increase potency, working with other factors. In general, it is all about an integrated approach.

Smoking and male power

Bad habits are the most common cause of violations in the male part. They hit the female body no less, but not yet above it. For those who like to indulge in nicotine, the work of the circulatory system is disrupted. The vessels decrease sharply without drawing blood inside. Because the blood circulation in the groin area is disturbed, there are problems with the removal of toxins, and the tissue is not sufficiently supplied with oxygen and nutrients.

The good news is that you don't need to measure your penis pressure to make sure someone has already done it for you. Scientists have studied this problem and concluded that smoking really reduces the pressure in this very organ.

More than 400 men took part in the study and actually had their blood pressure measured in their penis. However, it could even be interesting - judging by the "authentic method" - with the help of an inflatable sleeve and a nurse. And it showed

Smoking has a negative effect on potency

Smoking is the worst enemy of good potency. Male power is directly related to whether you smoke or not. And if you are a heavy smoker, then potency problems are not far away and maybe they are!

Weak potency - causes and symptoms

Symptoms to look out for:

  • decreased interest in sex;
  • indifference to caresses;
  • lack of erection in the morning
  • lost erection during sex.

Manifestations are difficult to miss, most likely you will notice them immediately. But why it all started is a more complicated question. One reason has already been mentioned – bad habits. Unfortunately there are others:

  • malnutrition;
  • overweight;
  • sedentary lifestyle;
  • diseases of the circulatory system;
  • avitaminosis;
  • prostate diseases;
  • Thyroid disease and hormonal imbalances;
  • Complexes, clamps, blockages in the head, fear of failure;
  • circumstances at a given moment.

The list of side effects includes not only impaired circulation and decreased potency, but many, many others. Bad habits generally undermine health, and you never know at what point the problems will spread to the reproductive system.

One thing is certain: alcohol and nicotine make sperm less mobile (and less targeted), and in advanced cases this leads to infertility. The condition of the prostate worsens, inflammation can appear.

There is probably no need to explain what the prostate has to do with sex life. In short – it determines whether or not you will have sex.

If earlier the body was able to fight off the attacks of unfriendly microbes, then after regular drinking it will one day give up. As a result, you get a new disease. And then another, and another, and another. . .

Rejection of junk food to increase potency

Limit your intake of fried foods, fast food items, sodas, and any snacks that you can eat right out of the bag. Start doing this and notice how much better your body feels.

Other reasons that are closely related are obesity and a sedentary lifestyle.

Passive living is a direct route to stagnant processes. This is when bodily fluids circulate sluggishly and reluctantly. Long stagnation = rare filtration. You are literally poisoning yourself with your own inaction. Is it worth?

The last "volumetric" reason is problems in the head - blocks, clamps, complexes. If you have already noticed signs of violation in yourself, then most likely the point applies to you too. Don't try to deny it, be honest with yourself - nobody is forcing you to confess on the pitch. Just think about it.

Sexual problems are often linked to negative past experiences. And both girls and men. That's how we're arranged: One offensive failure or excess is enough - and you don't want to try anymore. Think about what might have triggered the blockage in your mind: past relationships, conflict, a bad date five years ago, an embarrassing situation, or a public embarrassment.

Another important point is the current moral, mental condition. It looks like a hoax by marketers looking for ways to sell another tranquilizer or "cock lifter". However, stress and fatigue take a toll on the body, both inside and out. Remember what a "nervous tic" is. Have you ever had it, at least in its mildest form? If so, here is a perfect example that demonstrates the mind-body connection.

negative emotional state reduces potency

Which enhances and increases male power

The answer to this question follows directly from the previous paragraph: in order to improve potency, you need to find out what aggravated it and eliminate this cause. Along the way, it is desirable to "pull up" the state of all other parameters that may affect it.

First, determine when the problem began to bother you. It's one thing if the condition was normal or stable six months ago and then got much worse. The other is when you have never noticed a craving for ardent and passionate passions and now you have finally decided to try to develop it.

Do you listen to yourself to determine if decreased libido is the norm or a deviation? Whatever you want to change, change it. Anything you want to leave alone, leave it. Nobody decides what is best for you. Except yourself.


The first rule: the body absorbs resources only from the food you put into it. More "building material" to take away. And therefore the responsibility for well-being lies only with the owner of the body.

It would be nice to normalize the diet in general, but now for something else. How to improve potency in men with proper nutrition. start with her

Fats are very insidious parts of food and the body. The proper male diet is 30% fat. No more and no less, that's the secret. Male hormones bind based on fat. This is another interesting fact that says a lot about the purpose of men.

Healthy fats for potency

Other important elements:

  • Phosphorus - directly affects the sexual character. If you decide to change your diet, start by balancing phosphorus in your diet. Found in Cereals, Cheese, Oysters, Peanut Butter;
  • Zinc - It is advisable to take 15 mg per day as a supplement to the main diet. It is involved in the regulation of testosterone in the body, its deficiency is manifested by a deterioration in the quality of sperm and an insufficient amount of prostatic secretion. The older you get, the less zinc is naturally absorbed from food, so it is advisable to take a dietary supplement even with a specially selected diet. Zinc is rich in animal products: red meat, chicken and beef liver, offal, eggs, fish, squid, shrimp;
  • Vitamin E – helps blood cells carry oxygen. Maintaining its normal level is important for every human being. Vitamin E also affects the anterior pituitary gland—the very part of the brain that controls the function of the sex organs. To make up for the lack of this vitamin, you need to rely on soybean oil, almonds, margarine, cereals and legumes, walnuts, peanuts, butter.
  • Vitamin D is known for not being able to be synthesized by the body. Vitamin D enters the body with the sun's rays, which is why it is so important to be outside regularly. Well, and because everyone loves tanned boys. To increase your vitamin D levels, add herring, tuna, trout, caviar, eggs, milk, and dairy products to your diet.


Means for enhancing male power are perhaps in second place in the ranking of the most ridiculous commercials. With the first online casinos, you will certainly not be able to compete with them.

Trade names hide a wide range of products with different principles of operation. The most popular drugs stimulate the production of enzymes. They differ in the duration of action because they contain different active ingredients. This type includes known sexual enhancers. Reviews of men are ambiguous, pronounced side effects are often noted, but the "main effect" is most often satisfied.

Testosterone long-term therapy also refers to drug methods, although they do not work immediately. You take the hormone after the test, unless of course the levels are lowered. If you are looking for a way to quickly increase potency, the option will not help, since the result is manifested in the accumulation of testosterone in the body. But the effect is much better and longer.

There are also more exotic ways to increase potency with pills:

  • some antidepressants have an erection on the list of side effects;
  • Antispasmodics relax blood vessels and allow blood to enter, but you must administer the drug locally - by injecting it directly into the penis;
  • There are special ointments to influence the potassium channels that are also involved.

Drug treatment methods may only be prescribed by a doctor! The only absolutely sure way to increase male strength is to train the pubococcygeus muscle. This method has no contraindications and is shown to everyone without exception.

Dietary supplements consisting of animal or vegetable substances that indirectly influence libido are widespread. Many consumers don't even know they're taking a drug that hasn't passed clinical trials — they're trying not to over-advertise it.

Accept or not - only you decide. Oriental medicine recipes, extracts, tinctures, and concentrates sometimes show cool results. The main thing is to be picky.

home remedies

How exactly to raise and what to do

If all of the above hit a dead end and left you totally confused – now we're going to find out. We summarize how to change the diet, what supplements to drink, what exactly to do. In general, you increase the potency step by step. Short cheat sheets help improve sex potential, they are easy to remember.

improvement methods

Modern man neither wants nor can afford to spend time rolling jars, making complex concoctions and searching the field for the right plant.

Tips for increasing potency include simple and quite feasible ones. They are, by a strange coincidence, the most effective. Below you will find recommendations for action that you can implement right here and now.

Improving the effectiveness of folk remedies

In any case, there are a dozen methods of traditional medicine that "were treated even in Russia! ". Sexual abuse is no exception. Men are lucky: in this category there are very pleasant, tasty recipes. Do not forget that there are contraindications here too. Before using new methods, learn as much as you can about them and read the reviews.

Products that help:

  • Pumpkin seeds - can be eaten in any form. Preferably - a little every day;
  • Honey and bee products are known for their ability to increase potency. If you add walnuts, the effect will be even cooler and tastier.
  • By the way, about nuts - they are especially useful for men, almost any and in any form. Peanuts, cashews, almonds, pistachios - sorted 30 grams daily;
  • If you are looking for ways to quickly increase potency at home, add spice. To increase libido, both men and girls are recommended to eat spicy, tasty foods. Suitable saffron, cinnamon, ginger, nutmeg, cardamom.

Sometimes strange things are recommended to increase male strength. For example, laurel baths or garlic - up to 3 cloves per day. Even if this solves the problem with the erection, a new one will arise - with all the surrounding people. There aren't many girls who are turned on by certain scents.

Herbs for potency

If you like drinking tea, add ginseng root or thyme. You can buy ready-made mixtures in tea shops, they are no worse than hand-picked "cocktails". Especially often it is recommended to drink nettle tincture or eat its seeds mixed with red wine. Sounds exotic, right? If alcohol is not suitable, and the nettle seeds already beforeIf you feel like it, you can mash the banana and mix everything into a "porridge".

And here are herbs for potency and recipes for tinctures on them:

  • Sage: 1 tablespoon, 300 ml boiling water, 30 minutes. Drink 1 glass a day;
  • Hawthorn: 3 tablespoons, 500 ml of boiling water, 40 minutes. Drink 300 ml per day before meals - 100 ml per dose;
  • dried lilac flowers: 1 tablespoon, 1 cup boiling water, 30 minutes. Drink 1 glass a day.
useful tea for potency

How does soda affect?

Sodium bicarbonate, or simply baking soda, is perhaps the most revered remedy for those who love "kitchen medicine. " It's treated with absolutely every wound: taken orally, added to baths, made into a gargle solution, and even injections.

Soda alone does not help to increase potency. But it is not for nothing that magical properties are attributed to her - if you regularly take soda, then the general condition of the body really improves. Germs die off, inflammation subsides, which also affects the intimate area.

If you read somewhere that local application of soda helps - do not believe it. Sodium bicarbonate's magical abilities are often overestimated, but its potential for dryness and irritation is hard to overstate.

Start the day with a glass of water with a small amount of soda - on the tip of a teaspoon. Stir until complete dissolution, otherwise the "hissing" reaction in the stomach will continue, heartburn and unpleasant belching will occur.

What does ginger do

Ginger has already been mentioned as a male potency enhancer, but it deserves a story of its own. There are a lot of interesting things in the composition - amino acids, vitamins, acids. A special role is played by gingerol - an element that expands blood vessels. Also, this happens pretty quickly: if you eat a little ginger for dinner, the night will be more interesting.

You can make tinctures or decoctions, buy dried, crushed or fresh roots. Ginger goes well with hot tea, it is especially pleasant to drink it in winter.

Ginger root to increase potency

Exercises to improve male strength

Even if difficulties don't bother you, special potency exercises have to be done. They train the pubic-coccyx muscle, on which man's health directly depends. It's not hard to guess where this muscle is from its name.

Step 1. To find and feel the LMB, you need to stop the jet during urination - it will immediately become tense, it is impossible to confuse it. Once you find the muscle, it becomes clear how to work with it. Try pausing for a few seconds two or three times each time you urinate.

Step 2. Once you've mastered the previous technique, begin practicing it without urination by simply tensing and relaxing the LMB anywhere, anytime.

Step 3. The doctor's main exercise for men is slow and gentle contraction of the pubococcygeus muscle. It should take a few seconds, definitely not too fast. As you master this technique, you increase the difficulty of the exercise.

Step 4. The next level of complexity is as follows: slightly tense the muscle and hold it in one position for a few seconds. Then increase the voltage again and stop. Repeat 5-6 times, or more if you can. The main thing is to climb this ladder without weakening the muscle even once. I mean just up.

If everything is done correctly, at some point you will find that there is no way to increase the tension. Then, using the same technology, begin descending until you are completely relaxed.

Training will take you a few minutes a day and the result will surprise you. Yes, it won't be immediately noticeable like any other workout. But the result is of high quality, and the process is painless.

The undisputed leader in the prevention of male diseases is prostate massage. Most likely, you are not enthusiastic about this idea either (why, by the way, if you have not tried it? ), but you cannot argue with the facts, the effectiveness of the method is proven. Indeed, modern devices allow you to massage the prostate not only painlessly, but also very pleasantly, because from this process a man gets a powerful orgasm, and this is very important, by itself. If you ever need to know how to treat prostatitisYou can heal at home, remember that therapy begins with a massage. As with other diseases in this area. Prevention is better than eliminating consequences, but you still have to massage it. Next, we offer you self-massage techniques to try tonight. But if you are not ready to massage yourself, then contact your girlfriend, let her watch various video tutorials on prostate massage, so that this process will turn into a pleasant love game for both of you.

circular motion technique

The first option is to use a device with a rotating function, it is important that the massager is anatomically shaped. The rotation is a circular motion aimed at the entire area of the prostate. This is the most convenient method, since the effect acts only on the gland, everything else is left alone. The main advantage of this device is that it has a remote control that frees you from being in an awkward position. You simply place the massager on top of the anal lube and it does everything for you.

Technique "Come Here"

You can stop at a simpler device and buy a static model with vibration. The advantages are the same: comfortable shape and intense stimulation. But in this case the device as a whole will move, or rather vibrate. This gives a very pleasurable feeling as it affects the entire area of the rectum and anus which as you know has more than 72, 000 nerve endings. First you need to prepare: a good, high-quality lubricant - in no case vaseline, or even more so a greasy cream. Next, take a comfortable position, you may need to be flexible. It is best to perform the technique lying on your back. The posture should be as comfortable as possible. You slowly insert the device in a circular motion, then perform the "come here" technique, that is, move the massager toward you as if waving your finger and calling someone, at that moment, to youto come you need to bend your legs at the knees.

jackhammer technique

Another cool stimulator from a German manufacturer, all toys from this factory are made in Germany, they go through 8 levels of control and have 2 years unlimited warranty. After lubrication, you can gradually insert the toy to a depth of about 4-5 cm (in all men, the location of the prostate can vary slightly). The desired point feels slightly rough, it is not particularly difficult to find it. The massage itself is a gentle stimulation. The main thing is not to allow painful sensations, they should not be. They also lie on their backs and perform the technique - with rapid, small-amplitude upward thrusts, which maximally affect the gland. The massager really looks like a jackhammer in its effect.

Don't be surprised if you get the strongest orgasm without even touching your penis, because the prostate is the second erogenous zone in men responsible for pleasure. By the way, by massaging this zone, you can not only avoid diseases, but also prolong your male strength for many, many years. Connect your woman to this process, it will diversify your relationship and help inspire passion.

Problems with sex sooner or later begin with every man, it is simply impossible to avoid them. However, you can delay this moment until old age or prevent the acute phase, even if the first "bells" have already rung. In short, the prospects are good. How realistic they are is up to you.

You have received a guide to action and detailed step-by-step instructions - this information has yet to be disposed of. Special exercises, regular prostate massages, a normal diet and healthy herbs are a simple and extremely effective package of measures to maintain male strength. It takes 21 days to form a habit - during this time try to persevere and not score. Next will be much easier!