Muscle subordinated to the nerve that controls the activity of the genital organs and the anus, so that it makes the connection between them and the brain. If she has the power, is the generator of life and of the sexual energy the conversion process stimulates the production of hormones responsible for the feeling of satisfaction and joy.
The weakening of the PC muscles leads to a decrease in activity, fatigue, decline in sexual desires and capabilities. Therefore, it is important to pay attention to this region and to participate in its pumping.
Initial position– sitting on the heels, a chair or a cushion with the fully straight spine and relax the muscles of the neck, the face, the arms, the back and shoulders. The head should be slightly tilted forward and eyes closed.
Execution of the method:for muscle tension and stay in this position for 3 seconds, if the first fails to hold out so long, it is a sign of weakness, the PC muscle. In this case, to maintain the tension necessary for 1 or 2 seconds. You should see the sensation that the pelvic area is a bit raised. When muscle tension necessary to make a small breath, and in a moment of relaxation – exhale.
The durationof the exercise must not exceed 10 min. During this time, it is advisable to do 10 repetitions, but if the amount was not enough, the lesson still must be stopped.
When the muscle will be strong enough (this usually happens after a week of regular training), the duration of the holding voltage becomes subject to the mind of one to ten, and it is impossible to compress strongly the muscle, on the contrary, should gradually increase the tension during the account. The business also must be done slowly and deliberately. The whole cycle should take 5 minutes.
After a minute of restis recommended at a quick pace 10 times to perform the compression and extension of the muscles. Initially, this exercise can be difficult, but in the process of training, the monitoring of their activities.
Then the whole cycle, with a slow build up of tension and relax for 10 account with a minute of rest, and ten fast tightening-flattening should be repeated. And after a brief respite to do it a third time.
In the area of the pelvis can be a feeling of tension and stretching, this should not be afraid of muscle, some time to rest, in response to the exercise. But too much stress in the first classes is not necessary, otherwise, the enthusiasm will be gone before you get to the first positive changes. The effect should start to appear after 2 weeks of daily exercises.
Subsequently, you must submit to a twice a day for 15 minutes, gradually increase the number of contractions until it reaches 300 times. The exercise is good because you can perform even in the workplace, with the habits need to account disappears.
Pumping the PC muscle and other method.This should be placed on the floor on her back with her legs slightly apart and stretch the relevant area. Here the importance is not so much the number of repetitions as the strength of the voltage, so you should pay attention.
To carry out the pumping of the PC muscle and you can stand, for my legs are on the other hand, the section of the area between the pubic bone and the anus as if you need to stop the flow of urination, the muscles of the pelvis, are also stretched. In this position, the partner will approach to the abdomen, the testicles will be higher than normal. Muscles of the need to maintain, as much as possible for 10 seconds. When performing exercises it is impossible to hold your breath.
Squats for power are a little bit different from the usual and they have very different effects on the male body, causing the production of testosterone, the elimination of the stagnation of the blood in the legs and the pelvis, making a gentle massage of the gland of the prostate and increase the muscle tone. All of this contributes to the improvement of the potency and increase the level of health in general.
On the basis of the positionof the foot exactly should be putting the feet slightly wider than shoulder width, toes outward to expand. Important before you begin the exercise to stretch buttocks, and then proceed to the squat.
Without lifting feet off the ground need to slow down on the features below. At the bottom must remain motionless for 2 seconds. and then slowly stretch the legs. After the completion of the rectification it is necessary to repeat 20 times.
All the time while in the squat, the glutes are an important of the state, only in this case, you have to develop the muscles that affect the power.
With the advent of a certain ability, you can increase the load and ending on the last squat, stay in the bottom position for 15 seconds. decisions in the short jiggle up and down. To do this, has to be taken for daily activity.
Carrying out squats is important to alternate the charge time and the rest to avoid the feeling of excessive fatigue.
Consider a set of exercises aimed at the improvement of the power through the development of certain muscles and improve the circulation of the blood.
The rotation of the pelvis.With this exercise it is advisable to start daily classes. It will serve to warm up the muscles. You need to make circular movements with the pelvis, similar to the rotation of the Basket 40 times in one or another way. This exercise increases the blood flow to the lower part of the trunk and develops the back muscles that are often involved in the moment of having sex.
Leans.The legs should be set a little wider than shoulder width and bend the trunk, trying to get their hands on the floor. You should not take a great burden initially is enough 20 tilts, repeat 3 or 4 times. A week later, you can begin to add in the inclination every 2 days until their number reaches 50. This rule and it is recommended to adhere to. This exercise develops the muscles of the back and spine, increases the conductivity of the spinal cord to control the erection and ejaculation.
A great step forward.This exercise is recommended to start the morning, half an hour before eating, after a workout. For this reason, it is necessary to take a dumbbell (the weight depends on the level of training and may vary between 3 and 10 kg), hands lower along the body, to make a step ahead foot and slowly put himself on his knees, continuing to keep the load in the initial position. The same leg should do about 12 attacks.
In addition to these exercises, aimed directly at the improvement of the potency, it is recommended to lead a healthy and active lifestyle, to practice sports and to abandon bad habits. The effect of these measures will not be immediate and affect the quality of sexual life in the more desirable, in the same way.
Do daily exercises to increase potency. Sit back, take a big breath, on the exhale, tighten all the muscles of the anus. Then, relax. You should start with 20-30 seconds later to bring the DC voltage to three to five minutes. The more you develop these muscles, the stronger will be your potency, erection and orgasm.
Svastikasana. This is a comfortable position in which the cross of hands and feet, hence the name. It is done in the following way: bend the right leg at the knee, is located on the opposite thigh so that the sole of the foot firmly in contact with the thigh. The other leg is the same, only the foot is placed on the other thigh.
This asana is also called "Lotus", in this position engaged in meditation, since it is possible to sit for a long time, the back becomes absolutely straight, increases blood circulation in the pelvic region, which has the effect of tonic on the nerves.
Sarvangasana.This is the shoulder stand, the people that pose is called "birch". Sarvangasana – put all the mystic saints, which is a huge benefit. To do it: lie on a Mat, relax, slowly straighten the legs and at the same slow pace lift them up so that the spine and pelvis were completely vertical. The entire load of the body in this asana passes on his shoulders, attention should be concentrated on the muscles of the back and the groin.
Back needs to keep his hands, elbows on floor, chin should put pressure on the breast. Deltoid and neck should touch the ground. Don't let your body begins to shake, the legs keep straight. Hold your breath until until you feel the tension. After performing this asana the legs should be lowered slowly, without sudden movements. Performing asanas should begin with two minutes and gradually increase the time to 30 minutes.
Effect:This asana is considered a cure for all, as much improves the General condition of the body, increases vitality and intelligence, contributes to the destruction of hepatic and intestinal diseases. From the asana becomes flexible spine, improves blood circulation in the spinal cord, the posture stimulates performance, tones up the nervous system and helps rejuvenation.
