Basic abdominal exercises for men: rules of execution, useful recommendations

What is a press?

There is no such thing as “abs” in anatomy. This is the conventional name for the abdominal muscles. There are four of them: straight, internal oblique, external oblique and transverse.

The rectus abdominis muscle is the largest in area, it is paired and consists of vertical longitudinal muscle bundles. Contrary to the misconception that there are “lower” and “upper” abs, the rectus muscle does not have such a division. The notorious “cubes” stand out due to the tendon jumpers on the rectus abdominis muscle.

The muscle bundles of the external abdominal muscle start from the lower eight ribs and go down radially, the internal oblique muscles are located respectively inside of the external ones. The transverse muscle is located deeper than the other abdominal muscles. In this case, its tendon stretch in the upper two thirds passes behind the rectus muscle, and in the lower third - in front. Partly because of this, the lower “cubes” of the press are less amenable to training than the upper ones.

Why do we need abs?

The abdominal muscles belong to the so-called core muscles, a complex of muscles responsible for stabilizing the spine, pelvis and hips. Each of the abdominal muscles is responsible for its own functions. The rectus muscle is for twisting the body in the lumbar region, the external oblique muscle is for rotating the body in the opposite direction, flexing the spinal column, and is involved in the contraction and expansion of the chest. The internal oblique muscle is responsible for the same functions as the external oblique, but is responsible for rotating the body in the other direction. The abdominal muscles, together with the muscles of the lumbar back, allow you to maintain posture, participate in the respiratory process, and in women they play an important role during childbirth.

The bigger, the better?

One of the most common misconceptions about abdominal training is that the more reps we do in a set, the stronger and more voluminous our abs will be. In fact, the abdominal muscles are no different in terms of training, for example, from the biceps. To increase your biceps, you will begin to do one hundred repetitions per approach; on the contrary, you will reduce the number of sets and repetitions, but increase the load. By increasing the number of repetitions per set, you will develop strength endurance, but this will not make the muscle thicker. It is much more effective to increase the load, do sets with weights and reduce the number of repetitions per set from 8 to 20.

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Benefits of exercise to improve potency

Treatment of any pathology in the human body should be accompanied by rationalization of the daily menu. The fact is that the quality of metabolic processes in a man’s body depends on the nature of nutrition.

To normalize erection, a man’s diet must contain foods that stimulate blood flow to the cavernous bodies of the penis and indirectly affect the production of male hormones.

Basic recommendations:

Use natural aphrodisiacs. These include dried camel stomach (rennet) and oysters. It is believed that such foods, if done correctly, can have a significant impact on the quality of a man’s sex life. However, it is advisable to use them on an ongoing basis - at least for a month, which often comes at a cost. However, even an occasional expansion of the diet with these products can already significantly increase potency and help normalize erections. The mechanism of their action is to stimulate the synthesis of endogenous testosterone and increase blood flow in the pelvic organs.
Increase the amount of vegetables and fruits in your diet. A traditional recommendation that is relevant for almost any health problem. Vegetables and fruits are the main source of vitamins and microelements. These biologically active substances are necessary for the quality functioning of the entire body and the reproductive system, in particular.
Balance the menu in terms of proteins, fats and carbohydrates. Everything here is purely individual, and depends on the man’s activity in everyday life. On average, the percentage ratio should be in this format: 30/55/15.

IMPORTANT!!! To ensure a positive result, you need to try to completely give up fast food, reduce the consumption of fried and fatty foods and eat according to your daily routine. Such simple recommendations can significantly improve a man’s general condition, which will also affect his sexual activity: erection and potency.

Normal full filling of the penis with blood is the main factor ensuring the persistence of potency. Accordingly, in order to improve erection, it is necessary to carry out special training that helps improve microcirculation of blood flow in the pelvic organs.

There are several exercises that directly affect male erection:

Squats for potency. The essence of the training is a massive flow of blood into the area of the penis, scrotum and pelvic floor. Thus, the performance of blood vessels is enhanced, and the erection is strengthened. There are several rules here. Firstly, during the process it is important to always keep your back straight, even slightly arched. Secondly, upon reaching the intermediate point, when the knees remain half-bent, you need to stay in this position and silently “sway” up and down. In this case, it is necessary to strain the pelvic floor muscles as much as possible.
Clenching and unclenching the sphincter. One of the most effective physical activities for strengthening the pelvic floor muscles. The idea is simple - you must first squeeze the sphincter around the anus as much as possible and try to hold it in this position for as long as possible, and then release it. Alternating such actions activates blood circulation in the pelvis. The main advantage of this erection-improving exercise remains its invisibility. Such manipulations can be carried out both at home and at work, and, if desired, even on the bus (or any other public places). It all depends on desire.
Lunges. A fairly simple exercise aimed at increasing blood circulation in the pelvic area. It is enough to do 10-15 times for each leg at the initial stage. The number of approaches can vary from 3 to 5. For better results, it is advisable to complicate the task each time - increasing the number of repetitions or using additional weight.

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In addition to the above physical activities, there are others. Separately, it is worth mentioning manual therapy, which can be performed in the form of massage of the genital organ and testicles. If such a manipulation is carried out by a beloved girl or wife, then the procedure also becomes a powerful erotic stimulator of potency, which can be used as a prelude before an intimate relationship. Such caresses will definitely help to quickly improve the erection of the penis.

To normalize erection and general sexual health of a man, you can additionally use a number of proven folk recipes that have been used for a long time to stabilize sexual activity. There are a huge number of them, the full list can be found here.

The most popular and affordable folk remedies for improving erection:

Tincture of ginseng and eleutherococcus. These two plants are probably one of the oldest known male enhancement agents. They were accepted back in the times of emperors in China and other eastern countries. To achieve the result, you need to take 50 g of dried crushed raw materials of each plant and pour all 200 ml of vodka. Let it brew for about 2 weeks and use 10-15 drops 2 times a day.
Baths with bay leaf or mint. A rather original way to improve the general condition of the body and increase erection at home. You need to take 50 g of dried raw materials and brew them in 3 liters of boiling water. Then add this mixture to a hot bath and “roll” in it for about half an hour.
A decoction of calamus root. 20 g of crushed dry raw materials are poured into 200 ml of boiling water and boiled for 10-15 minutes over low heat. Next, you need to let the product brew for 5-8 hours. You should take 20 ml three times a day 10 minutes before meals.

Conclusion: it is possible to improve the quality of erection at home. The main thing to understand is that the above methods are effective only in cases of weak or moderate progression of the pathology.

If the problem is a serious organic lesion of the genitourinary system, then treatment must be carried out under the supervision of a qualified doctor and with the use of medications.

The exercise program has many advantages for improving potency:

doing exercises promotes the production of testosterone in a man’s body, and since it, being a male hormone, controls the production of sperm and erection strength, this plays an important role;
thanks to the exercises, large muscles are well developed, and the body is always kept in good shape, which is important for the reproductive system;
in the coccygeal region of the back and hip joint, thanks to exercises, stagnation is eliminated, which means that blood supply to the genital organs improves;
the general condition becomes noticeably better, an increase in mood is felt, there is more strength and energy, which increases the production of the hormone of joy - endorphin;
exercises relieve general tension throughout the body, and this helps to relax and calm down;
It is important that “male” exercises help rid the body of excess adrenaline, because when adrenaline does not leave the body naturally, a man can get serious stress, and emotional overload of the body significantly impairs potency, so it is important not to experience severe stressful situations.

It is important to remember that it is recommended to perform gymnastics to improve potency systematically, and results should be expected after about a month of regular training.

Even experts have noticed that the systematic implementation of simple physical exercises, which are performed at home, can return a man to a full sexual life for a long time, which cannot be said about treatment with medications that help solve the problem only for a short period of time with the subsequent return of potency disorders.

However, when choosing exercises to increase potency, it is better to consult an experienced doctor, since self-medication is not recommended. This is especially true for men who have problems with the genitourinary system and are very neglected. And we must not forget that the results from completing the exercise program will not appear immediately the next day. You need to be patient and practice regularly.

It is not surprising that it is difficult to maintain a high level of potency if you add excessive drinking, smoking or drug use, even the mildest, to daily stress. Therefore, despite numerous calls for a healthy lifestyle, it is worth repeating this again. It would not be superfluous to remind you that:

excessive smoking can cause spasms in blood vessels, obstruction of blood circulation and blood flow to the genitals;
Alcohol abuse leads to decreased libido and sexual activity due to
a decrease in testosterone levels in any way leads to a deterioration in sperm quality;
the use of even mild drugs leads to hormonal disruptions in the body, hence the disturbances in potency.

However, if a man soberly assesses the situation and is ready to take potency problems seriously, then he will have to completely reconsider his diet, replacing fast food products with many unhealthy additives with fruits and vegetables, which will significantly improve the condition of the whole body as a whole and sexual functions in particular.

Also, in addition to proper nutrition and exercise, it is necessary to have a regular sex life. Long-term abstinence should be avoided, just as you should not, on the contrary, overdo it and organize sexual marathons. The main thing here is moderation. Following these simple rules will allow a man to remain active in his intimate life for a long time.

The more often the better?

Recovery is no less important part of the training process than the loading phase. After training, muscles go through three stages: recovery, supercompensation and return to performance. In order for muscles to grow, you need to draw up a training plan in such a way that the next workout falls on the supercompensation stage, but in no case during the recovery period. These processes were described back in 1953 by B.S. Gipenreiter in the book “Recovery processes during sports activity.” The abdominal muscles, like any other muscles, need time to recover. Otherwise, not only can training be wasted, but the risk of injury will also increase. Do you need it?

Ironing Press Size and Shape

Unlike an iron, an ironing press is not a compact piece of equipment. However, thanks to the wide working surface, it allows you to quickly and professionally iron any fabric. Working surfaces of various sizes and shapes are available for sale.

However, the maximum area with a rounded shape or rounded edges has proven itself most successfully. Despite the fact that the ironing press is modern equipment, its control system can be not only sensory, but also mechanical. Many people prefer the touch system due to its ability to turn off autonomously.

Technology first

The abdominal muscles work in tandem with the hip flexors. In addition, the muscles of the lumbar back are involved in body lifts, the so-called crunches. Under no circumstances should you make sudden movements when performing crunches, as this can lead to injury. The optimal exercise for the rectus abdominis muscle is crunches on the so-called abdominal bench: this machine allows you to stretch the muscle, which makes the workout more effective, as the range of motion increases.

Combine exercises

It is unlikely that you will be able to pump up a beautiful abs with the help of just bending the body on the floor or on an abdominal bench. Experts advise combining exercises. The optimal workout for getting a six-pack may include, for example, low-range isolated crunches, abdominal crunches, or hanging or incline leg or knee raises. To train the oblique abdominal muscles, crunches from a lying position, which can be done with weights, will also be effective.

Types of squats at home

You can do squats at home, but only using your own weight, that is, without weights (or using dumbbells, barbells, weights). If you don’t have them in your house, you can replace them with plastic bottles of water or fill them with sand.

The technique for performing classic squats and various variations without and with apparatus is as follows.

Classic way

The classic version is simple and known to everyone from school physical education lessons:

Take a standing position (feet at shoulder level). Straighten your back, straighten your shoulders, look ahead. Tighten your abdominal and buttock muscles.
Bend your knees and lower your body down, tilting your body forward and moving your pelvis back.
Having reached a 90° bend in your knees, hold for 3-5 seconds.
Raise your body by straightening your legs.

Changing the load on various muscles when squats in the classical style can be done by changing the position of the hands:

cross on the chest;
put on the belt;
parallel in front of you;
cross into a lock;
put on shoulders;
throw it behind your head with your elbows apart.

Did you know? The record in barbell squats was set by Russian weightlifter Sergei Rachinsky. In 25 minutes he squatted 212 times with a barbell weighing 100 kg, in an hour - 520 times with a barbell weighing 80 kg. This record is included in the Guinness Book of Records.

Having mastered the classic version of squats, you should move on to various variations that will involve other types of muscles in the work.

"Plie":

Take a standing position with your legs as far apart as possible. Feet spread apart.
Lower your body as low as possible, bending your knees at right angles.
Return to the starting position with your legs straight.

Side step squat:

Take a standing position with your feet flattened.
Take a step to the side, moving your pelvis back.
Bend your knees at a right angle.
Return to starting position.
Repeat the exercise on the other side.

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Jump Squat:

Take the starting position: hands at shoulder level.
As you inhale, lower your body, bending your knees at an angle of 90°.
As you exhale, “jump” from the lowest point, straightening your legs.
Squat down as soon as your feet touch the floor.

Wall Squats:

Take a standing position, leaning your back and the back of your head against the wall.
Legs wider than shoulders.
Place your arms along your body.
As you exhale, bend your knees and slide along the wall, lower your body.
Hold the position for as long as possible.
Return to IP.

"Gun":

Take a standing position with your lower limbs at shoulder level.
Transfer your body weight to your supporting leg.
Raise the other leg.
Stretch your arms forward.
Slowly bend the knee of your supporting leg and squat down. The other one is brought forward in a straight line. The body should be slightly tilted forward, the pelvis laid back.
At the lowest point, tighten your buttocks and thighs.
Push off with the heel of your supporting leg, raise your pelvis and straighten your knee.
Place the other leg on the supporting leg.

"Martin":

Take a standing position with your lower limbs at shoulder level.
Transfer your body weight to your supporting leg.
Raise the other leg slightly.
While inhaling, bend the knee of the supporting leg, take the other leg back, tilting the body forward.
Exhale and return to IP.

"Scissors":

Take a standing position with one leg back.
Bend your knee at an angle of 90° without touching the floor.
Get down on one knee, slightly touching the floor.
Return to starting position.
Do the required number of repetitions with one leg, then change it.

Weighted

You can do squats with dumbbells in different variations.

With two dumbbells:

Take a dumbbell in each hand, placing them along the body.
Take the starting position - legs at shoulder level, back straight, shoulders straightened, buttocks and stomach pulled in.
As you inhale, squat down, bending your knees at an angle of 90°.
Stay at the bottom point for a couple of seconds.
As you exhale, rise up, straightening your legs.

Plie with one dumbbell:

Hold the dumbbell in a vertical position with both hands. Elbows slightly bent.
Take a standing position with your legs spread wide and your toes turned to the sides.
Lower your body by bending your knees. Your hands should be between your knees.
Straighten your legs, pull the projectile towards your chest.

With dumbbells on shoulders:

Hold a dumbbell in each hand.
Bend your elbows, bringing the dumbbells closer to your shoulders.
Do classic squats.
When returning to the starting position, your arms can be left on your shoulders, or you can straighten them up.

With dumbbells on one leg:

Take a dumbbell in each hand and place them along your body.
Stand up straight.
Take the toe of one leg back and throw it on a chair.
Bend the knee of the supporting leg. The knee of the second leg at the lowest point should not touch the floor.

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The most effective exercise for preventing impotence and enhancing male strength is considered to be squats with a barbell. The correct technique is as follows:

Place the projectile on the rack so that it is convenient to take it without having to reach for it.
Place the barbell on the lower half of the trapezoid, clasping the bar with your palms shoulder-width apart.
Take a breath. Slowly lower yourself down, bending your knees. Keep your back straight, lean your body forward slightly.
Hold the pose for a few seconds.
As you exhale, rise up, straightening your lower limbs.

Important! To avoid harm to the body, exercises with weights should be carried out under the supervision of an experienced trainer. You should start doing them at home only after consulting an instructor and honing your technique.