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Exercises for the pc muscles of men. Erection exercises will help restore male strength. How to bring them back to their former heat

And how it can be turned into a generator of sexual energy. So how do you learn to control it?

PC Muscle Development Exercise

Starting position

Sitting on a chair, pillow, or heels. The spine should be perfectly straight, and the muscles of the back, shoulders, neck, arms and face should be completely relaxed. The head is slightly tilted forward, the eyes are closed.

Exercise

Tighten the muscle for 3 seconds. This happens when the muscles around the anus contract. If you did everything correctly, then there is a feeling as if the entire pelvic region is being lifted up. When tightening a muscle, take a calm breath. If at first you cannot keep the tension for 3 seconds, which indicates muscle weakness, then keep the tension as much as you can - 1 or 2 seconds. Exhale as the muscle relaxes.

Repeat this exercise 10 times, but do not exceed 10 minutes. If during this period, you manage to do only 8 cycles, then stop there. After a week of daily training (by this time the muscle should have already strengthened a little), hold the tension for a count from 1 to 10. Do not strain the muscle sharply, but stretch the increase in tension for the entire count. Relax also gradually, as you were straining. Relaxation is just as important as tension. Do this cycle for 5 minutes.

Take a moment's rest, and then try to tense and relax the PC muscle 10 times at a brisk pace. This exercise may not be very confident at first, but when the muscle is strong enough, you will gain complete control over it.

Repeat the exercise with slow tension for a count from 1 to 10 and the same relaxation, and then, after a minute pause, again quickly tense the muscle 10 times and also quickly relax it.

And for the last, third time, do this cycle of 2 exercises. If there is a feeling of stretching and tension in the pelvic area, do not worry. It's just that a muscle that has been resting for a long time reacts in this way to unexpected activity. But do not overexert yourself at the beginning of your workouts, otherwise you will not be able to maintain enthusiasm until the first tangible results. And do not expect a miracle that they will appear earlier than in 2 weeks.

After a few exercises, you should feel a slight itching or stretching in the spine and especially in the forehead area between the eyes. It will probably look like a mild electric shock. This means that energy flows freely through your entire body. Exercise twice a day for 15 minutes and remember to keep your thighs, glutes, and abdomen relaxed. Only the PC muscle is tense. If muscle pain suddenly appears, interrupt the session for 1-2 days.

When you feel the strength in the PC muscle, start increasing the number of contractions. 300 contractions a day is a goal to strive for. The exercise can be performed during work, if it is not possible to allocate a separate time for classes. Over time, the need for mental counting of the number and duration of contractions disappears.

Text: Anna Danilevskaya based on Gerhard Eggetsberger's book Sexual Energy. The key to health and prosperity "

Current page: 2 (total of the book has 6 pages)

For this, it is necessary to sufficiently supply the brain with energy, since only a systematic filling of brain cells with energy, performed at least twice a day, allows them to be activated for a long period. Using computer terminology, we can say that brain cells are initialized. Short bursts of energy are not able to activate dormant brain cells for a long time. The energy arising during orgasm is not enough to ensure long-term activity of the brain structures that are not included in the work, since the rise in energy in this case is very short-lived, and it will soon dissipate.

Of course, sex can speed up the process as it strengthens the PC muscle. But only PC training activates and directs energy in such a way that it leads to reliable long-term brain charging.

PC-training provides a constantly increasing energy flow, due to which a commensurately proceeding process of activation of higher and higher levels of the brain occurs. Not all levels will be activated, but the natural process of your improvement will be launched, and you will be able to control this evolutionary process.

Formation of new structures

More energy and strength has to be adjusted. My practical experience in conducting psycho-trainings for athletes and people of art has shown that the changes taking place in a person, even if they proceed quickly, are not fully perceived by him. Athletes are usually more sensitive to any changes in body and state of mind than average people, but they, to my amazement, for a very long time were unaware of the increase in brain activity, and therefore their capabilities. This feeling came gradually, as I learned.

Today I know that an increase in brain energy causes changes in the entire nervous system. These changes accumulate over days and weeks, in some cases within two to three months, since the increase in energy only has an effect when the previously dormant brain cellular structures are activated. Then we feel not only strong and cheerful, we live in a new way, expand the boundaries of what is possible and acquire new abilities. With the growth of creative possibilities, a holistic view of things arises, a feeling of strength and inner harmony fills us. Depression and fears recede before the feeling of strength and joy of life. New thought structures are formed, and this is how, in the end, a new sense of one's own “I” arises.

RFE-TRAINING

The RFE training program is aimed at improving your thinking abilities, memory, it develops intuition, increases your results, and has a positive effect on communication skills. Last but not least, exercise promotes recovery and enhances the ability to heal itself. The rejuvenating effect is doubled with regular exercise in the order below.

The first six exercises of the training, called runic ones, have much in common with the physical exercises of the ancient Germans, who used runes (signs), mainly for magical purposes and only secondarily for ordinary writing. In ancient legends, runic wisdom is mentioned, achieved by a word, a certain position of the fingers or a pose.

Runic exercises, which we have designated in Latin letters for simplicity, contribute to the smooth flow of vital energy. They relieve muscle tension and activate the glands that promote harmony and balance. Constantly flowing vital energy is activated and directed in its own direction. These exercises can be performed at any age and do not have any harmful effects.

The effectiveness of the exercises was assessed by measuring the psychogenic field of the brain, as well as taking electromyograms from the corresponding muscle groups. Comparison of the results obtained with the results of other exercise programs was amazing: the subjects who did six runic exercises achieved significantly higher indicators.

The seventh exercise, called energetic, activates our inner generator of vital energy. We developed it through research into sexuality and orgasm. Thanks to the contractions of the PC muscle, carried out according to certain rules, vital energy gets the opportunity, flowing through the spinal cord, nerves and tissues, to enter the brain and all the cells of the body. The body, which has become a good conductor thanks to runic exercises, allows this additional energy to circulate freely, which has a positive effect on the brain. This is the only exercise I know of that quickly and permanently raises a person's energy level.

Before starting the exercises, determine the direction to the west. Remember this direction, as all RFE training exercises should be carried out with your face turned to the west. Through bioelectrical measurements and determination of potentials at acupuncture points, we have established that the position facing west is the best for energy exercises and, compared to other directions, gives a significant (30 percent) increase in internal activity.

Runic exercises

Exercise 1: U-pose

Rice. 3. U-pose

This flexion exercise is present in many exercise systems. In yoga and runic exercises of the ancient Germans, it was used to stimulate the nerve centers of the head.

Starting position Stand facing west, feet parallel to each other at a distance of about 30 to 45 cm. The knees should be slightly bent during this exercise, as doing the flexion exercise with straight knees can lead to injury. Now slowly raise your arms above your head.

Exercise

Now inhale as deeply as you can, and then exhale slowly. As you exhale, bend your upper body forward and downward as much as possible. Let your head hang freely, without tension. Keep your hands and fingertips pointing down (see fig. 3). Gradually shift your weight towards your hands. Stay in this position for 10 unhurried breaths and by lengthening this period by 1 breath daily to reach the ideal duration of 30 breaths.

If your health does not allow you to do the exercise while standing, you can do it in the same sequence while sitting.

In this case, sit in a chair with your spine straight. Raise your arms above your head. Breathe in as calmly and deeply as you can, and as you exhale, tilt your upper body as much as possible. Let your arms hang down to the floor to the right and left of your feet. Breathe in and increase the duration of the exercise as described above.

Exercise 2: 1-guza

The I-exercise served the ancient Germans to increase the spiritual and physical strength resistance. This exercise, according to the results of our measurements, turned out to be the most effective for relieving muscle strain and eliminating stagnant zones.

Rice. 4.1-pose

Starting position

Stand or sit facing west.

Exercise

Slowly raise your arms above your head. The palms are directed towards each other and are located at a distance of about 20 cm (see Fig. 4). Breathe deeply, calmly, and evenly. Stay in this position for 10 unhurried breaths, and by lengthening this period by 1 breath each day, achieve an ideal duration of 30 breaths.

Exercise 3: Y-pose

Like the previous one, it comes from the ancient runic exercises. It served in ancient times for the transmutation of sexual power and immersion in the sublime realms of being.

Starting position

It coincides with the original exercise during the exercise. 2. Go from the second exercise to the third without interruption.

Exercise

Rotate your arms slowly so that your figure is shaped like a Y. Palms are flat and facing up.

(see fig. 5). When doing this exercise, also pay particular attention to calm, stress-free breathing. Stay in this position for 10 slow breaths and by lengthening this period by 1 breath daily to reach the ideal duration of 30 breaths.

Exercise 4: F-pose

This pose is used in hatha yoga and is found in runic writing. It promotes the growth of mental strength, removes blockage and stagnation of energy (see Fig. 6).

The original Position Immediately after completing exercise 3 (Y-position), proceed to exercise 4.

Exercise Lower your straightened arms forward at the same time. The left palm should be about 10 cm higher than the right. Set your fingers as follows: thumb and middle fingers touching slightly, the rest are straightened and directed forward towards the west (see Fig. 7). Be careful not to point them to anyone.

Maintain this position for 10 leisurely breaths and gradually increase this period to 30 breaths.

Exercise 5: T-pose

This ancient rune exercise was used to direct cosmic waves to the glands and solar plexus. It relaxes the muscles significantly.

Starting position Go straight from exercise 4 (F-position) to exercise 5.

Exercise

Tilt both arms down so that your shape resembles the letter T (see fig. 8). The palms are facing down. Stay in this position for 10 unhurried breaths, and by lengthening this period by 1 breath each day, achieve an ideal duration of 30 breaths.

Exercise 6: W-pose

This exercise is used in Taekwondo to relax the muscles in the neck and shoulders. The symbol for the starting position of the exercise can also be found in the runes. Exercise promotes the flow of energy and harmonizes breathing.

Starting position Place your palms at face level so that the edges of the palms are facing forward, the thumbs are not pulled back (the position used in karate). The distance between the palms facing each other should be 35 - 40 cm (see Fig. 9).

Exercise Exhaling forcefully through the nose, sharply straighten your right hand, directing it to a horizontal position (see Fig, 10). Simultaneously with the same energetic, sharp breath through the nose, return the hand to its original position. Repeat the same for the left hand. Each movement should be performed 10 times

Gradually, you can bring the number of movements to 15.

So, the first part of the training is over. Calmly lower your arms. Take a few gentle breaths in and out. Relax, let all the muscles be relaxed, your arms hang freely. Before. to get started with Energy Exercise 7, you need to learn a thing or two about the PC muscle.

Rice. 10. W-pose

PC-Muscle

The position of the PC muscle is shown in Fig. 11 and 12. It extends from the pubic bone to the coccyx, supports the anus (anus) and adjacent internal organs without letting them sink. It is located at a distance of 2-3 cm from the skin. The muscle is controlled mainly by the nerve, which controls the activity of the anus and genitals, sending signals from them to the brain and transmitting them back.

The PC muscle is associated with the pelvic internal nerve. From it leads a branch, which in women connects the lower part of the spine with the uterus and bladder, and in men - with the prostate and bladder. If the PC muscle is strong, it is a colossal source of energy, a true generator. PC muscle contractions also stimulate the prostate in men and the uterus in women. At the same time, hormones are produced that cause an elated mood, a feeling of happiness. The PC muscle can, like almost all muscles in the body, be strengthened with specific exercises.

If the PC muscle is not activated due to regular sex or targeted training, it gradually weakens, atrophies, as doctors say.

Therefore, in someone who has not had a sexual partner for a long time, it may be necessary to re-strengthen the PC muscle. This will help her training. Weakening of the PC muscle can also occur due to poor posture, for example, with the pelvis constantly pushed forward while sitting, standing and walking (see the section "This way the energy flows better"). This position hinders the blood supply to the PC muscle and its energy supply. Many women have a tendency to weaken the PC muscle after childbirth, which leads not only to sexual problems, but also to depression and constant fatigue. However, you should not be intimidated by this. Sexual desires and mental strength return again with the general strengthening of the PC muscle. We have seen that sexuality, or, in other words, sexual (life) energy, is the force that largely determines our life. PC muscle as one of the most effective sources of energy human body takes part in the most sublime creative act of which man is capable. The energy that gives birth to life is at the same time the energy that sustains life. RFE-training helps to use this energy.

PC Muscle Testing

Try to find the PC muscle first. The easiest way to do this is if, having undressed, lie on your back and, taking a small mirror in your hand, examine the perineum (the area between the anus and genitals). If you are able to control the PC mouse and it is strong enough, then you can, by tensing and relaxing it, provide small ups and downs in the perineum.

At the same time, make sure that the abdomen, buttocks and muscles of the thighs do not strain at the same time. If this does happen, then you are not able to sufficiently activate the PC muscle. You must first learn to control the PC muscle in isolation from the rest of the muscles.

A good method for testing the PC muscle is to try to interrupt urination during the initial phase. This succeeds whenever the PC muscle is strong and you are able to control it. Otherwise, do not worry: the following training of the PC muscle, when performed consistently, will give positive results in a few weeks. And in the event that the PC muscle is strong enough, constant training will bring an increase in internal energy, an aggravation of sexual sensations, and for men - an increase in potency. Since the PC muscle significantly affects the control of sexual intercourse and erection, a man, with constant training of the PC muscle, becomes able to arbitrarily prolong the duration of intercourse.

Test questions for a woman

Do small involuntary urination occur during physical or nervous overload (stress, coughing, during sports activities)?

Do you have difficulty reaching orgasm?

Do you suffer from back pain, pain during intercourse, inflammation of the bladder and uterus? Do you feel nothing at all in the uterus, or are the sensations very insignificant?

Do you have stomach cramps before or during your period?

After giving birth, within 2-3 months, are there problems with sexual sensations and orgasm?

Are you having trouble keeping the tampon in place?

All of these issues lead to the conclusion that the PC muscle is weak, which you can, however, strengthen with training.

Tests for men

A man with a healthy PC muscle is able to lift at least one centimeter a small towel hanging from an erect penis only by contracting the PC muscle. If the towel slips, you can repeat the test with a handkerchief.

The finger test is borrowed from the ancient Chinese philosophical system Tao and contains information about the angle of inclination of the penis in a state of erection for different ages. The Taoists argued that by measuring this angle, one can judge the biological age of a man and his health.

In a healthy young man, the angle between the penis and the body is about 45 degrees. In a healthy twenty-year-old man, the angle of erection is 60 degrees, in a thirty-year-old - 90 degrees, in a forty-year-old - 105 degrees, and in a fifty-year-old - 135 degrees.

Using this test, you can very easily establish your biological age and the corresponding state of the PC muscle, and the biological age does not always coincide with the actual one. A man who trains and strengthens the PC muscle not only improves the angle of erection, but also gets more energy and power at his disposal.

So, for example, a fifty-year-old man with an erection angle of 135 degrees, after a few weeks of training, achieves an angle of 100 degrees, since the strength of the PC muscle becomes sufficient for this. Many of men's problems arise from weakening of the PC muscle and the associated weakening of erection, and not just from their mental state.

If the PC muscle is weak, you feel weak, and so does an erection. If, thanks to RFE training and strengthening the PC muscle, there is a constant energizing of the brain regions that control sexual activity, then you feel like a leader in his prime (usually only young healthy people are very active sexually). In your own imagination, you feel physically and spiritually young. The human body is designed in such a way that significant energy enters it only when it is sexually active, that is, it is potentially capable of procreation. When this apparent ability (which, however, has nothing to do with the actual ability in either men or women) disappears, the energy level decreases accordingly.

PC Muscle Development Exercise

Initial position

To perform this exercise, sit on a pillow, stupas, or on your own heels (see Figures 14 and 15). Make sure that your spine is perfectly straight and relax your muscles in your back, shoulders, neck, arms and face. Tilt your head slightly forward, close your eyes.

Exercise

Tighten the muscle for 3 seconds. This happens when the muscles around the anus contract. With the correct exercise, it feels like the entire pelvic area is being pulled up. Take a slow breath at the same time. If at first you find it difficult to strain a muscle for 3 seconds (this means that it is very weak), do it for 1 or 2 seconds. Relax the muscle completely as you exhale.

Repeat this cycle at the beginning at least 10 times, but not more than 10 minutes. As your strength and endurance increase (after about a week), increase the period of tension, mentally counting from 1 to 10. Then relax the muscle as slowly as you tensed it. Do not forget about the relaxation phase of the PC muscle, it is just as important as tension. So: tension during mental counting from 1 to 10, then the same slow relaxation. Repeat this over and over again for 5 minutes.

After that, pause for a minute, and then try to strain and relax the muscle 10 times at a fast pace. At first, you may not be able to tell for sure whether the PC muscle is tense or relaxed, but as you exercise, you will gain control over it.

Repeat the first part of the exercise again: tense and relax the muscle ten times, counting in your head from 1 to 10, all this for 5 minutes, and then pause for a minute. After that, do 10 quick tensions and relaxations.

Now, for the last time, do a full cycle of slow and fast tension and relaxation.

Do not overexert yourself if at first the whole program described above is not given to you. Gradually, the muscle will be strengthened and endurance will increase. Some people feel stretching, tension in the pelvic area. This is normal and means that the PC muscle is responding.

After a few exercises, you should feel a slight itching or stretching in the spine and, above all, in the forehead area between the eyes. The sensation may resemble a slight electric shock. If during the exercise you feel an increase in energy reaching the head, this means that all seven centers that control the glands (the Hindus call them chakras) are free from blockage. If you do not feel anything during the exercise, then, obviously, in some place the path of energy is blocked. The RFE training rune exercises will quickly help you remove all blockages.

Exercise for at least a week twice a day for 15 minutes. Don't expect a miracle, it takes a while for the PC muscle to tighten and recover.

When doing the exercise, do not forget to strain the PC muscle without simultaneously straining the muscles of the seat, hips and abdomen. Only the PC muscle has to tense. After about a week, 2-3 weeks at the most, you should be able to perform up to 300 contractions throughout the day without difficulty.

Keep in mind that it is best to start any physical training program without overloading and gradually increase the intensity of the exercise. It reduces muscle pain. If they appear, postpone classes for 1-2 days. After this pause, during which the muscles are resting, resume the exercise. 300 contractions a day, 100 contractions at a time is a goal to strive for. With systematic practice, it is achievable.

It is useful to do this basic exercise during normal work if it does not require constant attention (for example, when working in an office). Over time, the need for mental counting of the number and duration of contractions disappears. Any additional exercise will only benefit your health and sexuality.

It's best to stick to your lesson plan at first (see page 98). After the PC muscle is strong, you can incorporate an energy exercise into the PCE training.

Energy exercise

Exercise 7

Part 1: slow energy exercise

Starting position

Straighten your spine as you did in the PC muscle development exercise (see p. 52). Remember that only the correct posture does not impede the flow of energy.

Exercise

Close your eyes and move them under the eyelids towards the bridge of the nose (see Fig. 16). Be careful not to tense the muscles of the eyes and forehead. The tongue should touch the palate without pressure. This position should be maintained until the end of exercise 7. If the direction of the eyes has changed or the tongue has moved away from the palate, do not worry, as you master the exercise, this will work out better. Calmly return them to their original position.

Now tense the PC muscle and slowly count to 10, inhaling calmly. If the lungs are full, hold the air until you count to 10. Since the PC muscle has already been strengthened by strengthening exercises, this should not be difficult for you.

For a count of 10, relax the PC muscle. Pay attention to complete relaxation each time, as otherwise the next tension will generate less energy. Relaxation constantly regenerates the energy source. While relaxing, also count from 1 to 10. Slowly exhale the air and, exhaling, wait until 10. Then re-tense the muscle, breathing as described above.

Rice. 16. Position of the eyes during the exercise

You should do this exercise 20 to 30 times, depending on the strength of your PC muscle. The stronger it is, the less you repeat the exercise. If you have to strain while doing the exercise, repeat it 30 times, if you feel that the muscle is strong, do it at least 20 times. It makes no sense to do the exercise less than 20 times.

During the exercise, constantly monitor the correct breathing.

Part 2: quick energy exercise

The second part of the energy exercise concludes the RFE training. Go from the first part to the second without interruption.

Starting position

It is the same as in the first part.

Exercise

Watch the position of your eyes and tongue. Tense the PC muscle quickly and at the same time inhale quickly through the nose.

Straining and inhaling should not last more than 1 - 2 seconds, then immediately relax the PC muscle and exhale sharply.

Immediately after exhaling and relaxing, which should also not last more than 1 to 2 seconds, tense the PC muscle again and inhale. This cycle should be repeated at least 30 times, that is, 30 strains-breaths and 30 relaxation-breaths. There is no need to repeat the exercise more than 60 times even for those who are able to do it (an exception is the RFE exercise with meditation, see the chapter “Meditation RFE exercise).

Completion

After finishing all the exercises, continue to sit quietly for at least one minute. Then return your eyes and tongue to their normal position. Open your eyes slowly. Inhale and exhale deeply and vigorously, rub your palms together and slowly stand up.

The activated energy circulates through your nervous system for several hours, your cells revive and rejuvenate, your brain is filled with strength.

Repeat this exercise at least every 12 hours throughout the day. In the morning before work, do exercises 1-7 (at home if possible) to build energy for the day. At the end of the day, do them in the evening to renew and increase the energy flow needed to rebuild and recharge every cell in your body and brain in particular.

Only with regular exercise in the morning and evening will you achieve lasting change.

Remember, each exercise cycle provides 12 hours of energy. Therefore, the exercise time should be chosen so as to evenly provide your body with energy all 24 hours a day. If, nevertheless, an additional need for energy arises, it is enough to strain the PC muscle 10 times and get an immediate increase in energy.

Life energy sound

Relaxing the body and doing slow and fast energy exercises at the same time can in some cases lead to a sensation of noise in the head (in the range of 7-9 hertz). This is a clear, high-pitched sibilant sound, reminiscent of the chirping of a cricket or the hum of an electric motor at high revs. The sound is not loud and is hardly perceived at first. The source of the noise is felt in the center of the head at ear level. Many people equate this sensation with tinnitus, although there is nothing in common between the two.

In the course of our research conducted during the RFE training, it was found that sound occurs only when the brain is charged with energy to a large extent. It is perceived only in a state of relaxation, but when the PC muscle is strained, it can increase. The Indians call this sound nadabrahma, the divine sound or hiss of the serpentine energy of kundalini.

Recommendation. Use the sensation of noise in your head as natural feedback. Before starting slow and fast energy exercises, try to hear the sound of life energy in your head. If you feel it, then you, your head are free from stress and are ready to receive more energy. The easiest way to hear this sound is after waking up or shortly before going to bed, if you listen to yourself.

aimed at pumping the PC muscle. It extends from the pubic bone to the sacrum, and its function is to maintain the anus and adjacent internal organs in proper position. The muscle is subordinated to the nerve that controls the activity of the genitals and the anus, so it makes a connection between them and the brain. If it has the proper strength, then it is generator of vital and sexual energy, which in the process of transformation stimulates the production of hormones responsible for feelings of satisfaction and joy.

Weakening of the PC muscle leads to a decline in activity, feeling tired, decreased sexual desires and capabilities. Therefore, it is so important to pay attention to this particular area and start pumping it.

Starting position- sitting on heels, a chair or a pillow with a fully extended spine and relaxed muscles of the neck, face, arms, back and shoulders. The head should be tilted slightly forward, and the eyes should be closed.

Method of execution: you should tense the muscle and stay in this position for 3 seconds, if at first you cannot hold out for that long, this is a sign of weakness of the PC muscle. In this case, the voltage must be maintained for 1 or 2 seconds. There should be a feeling that the pelvic region is slightly raised up. With muscle tension, you need to take a leisurely breath, and at the moment of relaxation, exhale.

Duration the exercise should not exceed 10 minutes. During this time, it is advisable to have time to make 10 visits, but if there is no such number of them, the lesson should still be stopped.

When the muscle becomes strong enough (this usually happens after a week of regular training), the duration of holding the tension becomes subordinated to the count from one to ten, and you can not sharply squeeze the muscle, on the contrary, you should gradually increase the tension during the count. Relaxation should also be done slowly and measuredly. The entire cycle should take 5 minutes.

Then the entire cycle with a slow increase in tension and relaxation in ten counts with a minute pause and tenfold rapid squeezing-unclenching should be repeated. And after a short break, do it a third time.

In the pelvic region, a feeling of tension and stretching may occur, this should not be feared, as a muscle that has been at rest for a long time reacts to the load. But you should not strain too much in the first classes, otherwise the enthusiasm will disappear before the first positive shifts appear. The effect should start to show after 2 weeks of daily exercise.

Subsequently, it will be necessary to complete the course twice a day for 15 minutes, gradually increasing the number of contractions until it reaches 300 times. Exercises are good because they can be performed even at work, with the emergence of a habit, the need for counting disappears.

You can also swing the PC muscle in another way. To do this, you need to sit on the floor on your back, slightly spread your legs and strain the corresponding area. Here, it is not so much the number of repetitions that matters as the strength of the tension, so it is on it that you should pay attention.

It is possible to pump the PC muscle while standing, for this, the legs must be spread apart, the area between the pubic bone and the anus must be strained as if it was necessary to stop the flow of urination, while the pelvic muscles also tighten. In this position, the penis will come a little closer to the stomach, the testicles will be higher than usual. The muscles must be held as tight as possible for 10 seconds. Do not hold your breath while doing the exercise.
Squats for potency

Squats for potential are somewhat different from the usual and have a surprisingly diverse effect on the body of a man, inducing the production of testosterone, eliminating blood congestion in the legs and pelvis, performing a gentle massage of the prostate gland and increasing muscle tone. All this contributes to the improvement of potency and an increase in the level of health in general.

Starting position- while standing straight, you should spread your legs a little wider than your shoulders, turn your socks outward. It is important to strain your buttocks before starting the exercise and only after that start squats.

Without lifting your feet from the floor, you need to slowly lower yourself as low as possible. At the very bottom, you should linger in a motionless state for 2 seconds, and then gradually straighten your legs. After full straightening, you need to repeat the exercise again 20.

All the time while the squat is being performed, the buttocks are in a tense state, only in this case the muscles that affect potency will be worked out.

With the advent of a certain fitness, you can increase the load and, completing the last squat, stay in the lower position for 15 seconds, making short swinging up and down. Having done this, you should get down to daily activities.

When doing squats, it is important to properly alternate the time of load and rest in order to avoid feeling overly tired.

Other exercises

Consider a set of exercises aimed at improving potency by developing individual muscles and improving blood circulation.

Rotation by the pelvis. It is recommended to start your daily activities with this exercise. It will serve to warm up the muscles. It is necessary to make circular movements with the pelvis, similar to the rotation of the hoop 40 times in one direction and the other. This exercise increases blood flow in the lower torso and develops the muscles in the back, which are often used during sex.

Slopes. Legs need to be spread slightly wider than shoulders and bend over the body, trying to reach the floor with your hands. You should not take a large load at once, initially 20 tilts, repeated 3 or 4 times, are enough. After a week, you can start adding on the slope every 2 days until their number reaches 50. It is recommended to adhere to this rate. This exercise develops the muscles of the back and spine, increases the conduction of the spinal cord, which controls erection and ejaculation.

Big step . It is recommended to start this exercise in the morning half an hour before meals after a short warm-up. To carry it out, you need to take dumbbells (the weight depends on the level of training and can vary between 3 and 10 kg), lower your hands along the body, take a step forward with one foot and gradually lower yourself to your knee, continuing to hold the weight in its original position. Changing legs should be done about 12 lunges.

Several exercises to do while naked:

Standing straight, spread your legs shoulder-width apart and bend slightly at the knees. Hands are placed on the hips or along the body. It is necessary to make quick movements with the pelvis back and forth, slightly shaking the genitals. Inhale is deep and noisy, and exhalation is gradual and quiet. Seven breaths make one approach, followed by a thirty-second rest, after which the complex is repeated about 6 times. It is better to start the exercise in the morning, but you can repeat it several more times during the day. These actions have a good effect on the level of potency and are used in some diseases of the reproductive system to improve the condition of organs.

For the next exercise, you need to squat down and begin to pull the scrotum up as much as possible, while simultaneously pulling in the stomach and buttocks. A short inhalation alternates with an imperceptible exhalation. 7 pull-ups make up one approach, followed by a twenty-second rest and a seven-fold repetition of the complex. This kind of action is indicated in the presence of disorders of sperm formation and a number of diseases of the reproductive system.

In addition to the listed exercises, aimed directly at improving potency, it is recommended to lead a healthy and active lifestyle, play sports and give up bad habits. The effect of these measures will not be long in coming and will affect the quality of sex life in the most desirable way.

Exercise daily to increase potency. Sit down, take a big breath, as you exhale, tighten all the muscles of the anus. Then relax. You need to start with 20-30 seconds, then bring constant pressure up to three to five minutes. The more you develop these muscles, the stronger your potency, erection and orgasm will be.

Swastikasana. This is a comfortable position in which arms and legs are crossed, hence the name. It is performed as follows: the right leg is bent at the knee, placed on the opposite thigh so that the sole of the leg is firmly in contact with the thigh. The same is done with the second leg, only the leg is placed on the other thigh.

This asana is also called the "lotus position", in this position they are engaged in meditation, since you can sit in it for a long time, the back becomes absolutely straight, blood circulation in the pelvic region increases, which has a tonic effect on the nerves.

Sarvangasana. This is a shoulder stand, popularly called this pose "birch". Sarvangasana is the pose of all mystical yogis, which is of great benefit. It is performed as follows: lie on the mat, relax, slowly straighten your legs and at the same slow pace lift them up so that the spine and pelvis are absolutely vertical. The entire weight of the body in this asana is transferred to the shoulders, attention should be concentrated on the muscles of the back and groin.

The back should be supported with your hands, your elbows should be on the floor, the chin should press on the chest. The deltoid muscle and neck should touch the floor. Do not let your body begin to swing, keep your legs straight. Hold your breath until you feel intense tension. At the end of this asana, the legs must be lowered slowly, without sudden movements. The asana should be started with two minutes and gradually brought up to 30 minutes.

Effect: This asana is considered a cure for all diseases, as it significantly improves the general condition of the body, increases vitality and intelligence, and helps to eliminate liver and intestinal diseases. From performing the asana, the spine becomes flexible, blood circulation in the spinal cord improves, the posture stimulates performance, tones nervous system and helps rejuvenation.

Education: Diploma in the specialty "Andrology" received after completing residency at the Department of Endoscopic Urology of the Russian Medical Academy of Postgraduate Education in the urological center of the Central Clinical Hospital No. 1 of JSC Russian Railways (2007). Postgraduate studies were completed here by 2010.

Initial position

Exercise

Repeat this cycle at the beginning at least 10 times, but not more than 10 minutes. As your strength and endurance increases (after about a week), increase the period of tension, mentally counting from 1 to 10. Then, relax the muscle as slowly as you tensed it. Do not forget about the relaxation phase of the PC muscle, it is just as important as tension. So: tension during mental counting from 1 to 10, then the same slow relaxation. Repeat this over and over again for 5 minutes.

Repeat the first part of the exercise again: tense and relax the muscle ten times, counting in your mind from 1 to 10, all this for 5 minutes, and then pause for a minute. After that, do 10 quick tensions and relaxations.

Now, for the last time, do a full cycle of slow and fast tension and relaxation.

After a few exercises, you should feel a slight itching or stretching in the spine and especially in the forehead area between the eyes. The sensation may resemble a slight electric shock. If during the exercise you feel a rise in energy reaching the head, this means that all seven centers that control the glands (the Hindus call them chakras) are free from blockage. If you do not feel anything during the exercise, then, obviously, in some place the path of energy is blocked. The RFE training rune exercises will quickly help you remove all blockages.

Exercise for at least a week twice a day for 15 minutes. Don't expect a miracle, it takes a while for the PC muscle to tighten and recover.

It's best to stick to your lesson plan at first (see page 98). After the PC muscle is strong, you can incorporate an energy exercise into the PCE training.

Maintain this position for 10 leisurely breaths and gradually increase this period to 30 breaths.

Exercise 5: T-pose

This ancient rune exercise was used to direct cosmic waves to the glands and solar plexus. It relaxes the muscles significantly.

Starting position Go straight from exercise 4 (F-position) to exercise 5.

Exercise

Tilt both arms down so that your shape resembles the letter T (see fig. 8). The palms are facing down. Stay in this position for 10 unhurried breaths and by lengthening this period by 1 breath daily to reach the ideal duration of 30 breaths.

Exercise 6: W-pose

Gradually, you can bring the number of movements to 15.

Rice. 10. W-pose

PC-Muscle

The position of the PC muscle is shown in Fig. 11 and 12. It extends from the pubic bone to the coccyx, supports the anus (anus) and adjacent internal organs, preventing them from dropping. It is located at a distance of 2-3 cm from the skin. The muscle is controlled mainly by the nerve, which controls the activity of the anus and genitals, sending signals from them to the brain and transmitting them back.

The PC muscle is associated with the pelvic internal nerve. From it leads a branch, which in women connects the lower part of the spine with the uterus and bladder, and in men - with the prostate and bladder. If the PC muscle is strong, it is a colossal source of energy, a true generator. PC muscle contractions also stimulate the prostate in men and the uterus in women. At the same time, hormones are produced that cause an elated mood, a feeling of happiness. The PC muscle, like almost all muscles in the body, can be strengthened with specific exercises.

If the PC muscle is not activated due to regular sex or targeted training, it gradually weakens, atrophies, as doctors say.

Therefore, in someone who has not had a sexual partner for a long time, it may be necessary to re-strengthen the PC muscle. This will help her training. Weakening of the PC muscle can also occur due to poor posture, for example, with the pelvis constantly pushed forward while sitting, standing and walking (see the section "This way the energy flows better"). This position hinders the blood supply to the PC muscle and its energy supply. Many women have a tendency to weaken the PC muscle after childbirth, which leads not only to sexual problems, but also to depression and constant fatigue. However, you should not be intimidated by this. Sexual desires and mental strength return again with the general strengthening of the PC muscle. We have seen that sexuality, or, in other words, sexual (life) energy, is the force that largely determines our life. The PC-muscle, as one of the most effective sources of energy in the human body, takes part in the most sublime creative act that a person is capable of. The energy that gives birth to life is at the same time the energy that sustains life. RFE-training helps to use this energy.

PC Muscle Testing

Test questions for a woman

Do small involuntary urination occur during physical or nervous overload (stress, coughing, during sports activities)?

Do you have difficulty reaching orgasm?

Do you suffer from back pain, pain during intercourse, inflammation of the bladder and uterus? Do you feel nothing at all in the uterus, or are the sensations very insignificant?

Do you have stomach cramps before or during your period?

After giving birth, within 2-3 months, are there problems with sexual sensations and orgasm?

Are you having trouble keeping the tampon in place?

All of these issues lead to the conclusion that the PC muscle is weak, which you can, however, strengthen with training.

Tests for men

In a healthy young man, the angle between the penis and the body is about 45 degrees. A healthy twenty-year-old man has an erection angle of 60 degrees, a thirty-year-old man has 90 degrees, a forty-year-old man has 105 degrees, and a fifty-year-old man has 135 degrees.