How to increase your stamina?

Endurance is an indispensable quality not only for the athlete, but also for the ordinary person. There is physical, psychological and sexual endurance. They are closely related to each other and have a mutual influence on their decrease or increase.

It is not necessary to mention for a long time why one needs endurance to an ordinary person. This quality is one of the signs of the health of men, women and children. Without endurance, there is no normally evolving and dignified living personality. Especially, in our stressful and other difficulties time.

Athletes need physical and psychological endurance because it directly depends on the outcome of the competition - victory. And for such a result the athlete works all his life. And winning often makes the whole meaning of the life of a person devoted to sports.

How to increase your endurance? How to make so that to improve quality of the health, and accordingly, and lives? We will discuss this in more detail below.

How to increase the endurance of the body?

First of all, you need to follow simple rules that apply to a healthy lifestyle. When a person leads that life rhythm that supports it, the body automatically becomes more enduring. The same applies to habits. Of these, you need to cultivate useful ones, and avoid harmful ones.

So, let us dwell in more detail on this point. What can increase the endurance of an ordinary person? And how, in what ways to increase the endurance of the body?

1. Healthy and strong sleep.

Many people notice that when you get enough sleep, life pleases, despite the difficulties. And when you experience a constant lack of sleep, it is impossible to perform even simple operations. And if you touch stamina, it gradually decreases, when the possibility of a full sleep does not exist.

To ensure a normal and full night's rest you need:

• in time to go to bed, that is, to live in accordance with the biological rhythms of nature. Some people are larks, some are owls, and some are pigeons. Larks need to go to bed early. But they wake up too early. Owls differ late asleep, as well as the same awakening. Pigeons usually do not care, they are somewhere in the middle between owls and larks.
• if a person knows what kind of "birds" he belongs to, then he can use the appropriate time for active physical, psychological and mental loads. For larks, it is better to engage in activity in the morning hours, for owls - in the evening and even night, and for pigeons - in the morning and evening, after rest.
• it happens that a person has been knocked down by a biological clock. This may be due to upbringing in the family - early upsurge for owls or late going to sleep for larks. Then a person does not know himself and acts, following a pernicious habit. Such mockery of self leads to spending the reserve forces of the body, which is not the best way to affect health. Therefore, you need to study yourself and change your habits in the direction that is more suitable for a person.
• for a full night's sleep, you do not need to overwork yourself at least two hours before retiring to the kingdom of Morpheus. The best way to help is leisurely leisure, reading, watching light programs and movies, communicating with pleasant people, doing your favorite hobby that calms and gives strength. All negative measures, resolution of conflict situations, difficult work and so on should be left at a time when the person is full of energy and can solve all the problems in the best possible way without injuring himself.

2. Drinking plenty of clean water.

Many know that we are eighty percent water. But not everyone realizes that the lack of fluid in the body makes us feel tired. Also, insufficient water intake in the body affects the endurance level, reducing it. This applies to physical endurance, and psychological.

In addition, many people are aware of the fact that our brain needs glucose for good, active and long work. But not many know that the brain, first of all, needs water, and then glucose and other energy.

Therefore, to stay always in shape and be hardy, you need to drink a lot, and it's water - at least two liters a day.

3. Proper nutrition.

Good nutrition is a guarantee of a good quality of life and excellent endurance. The article tells about products that contribute to the increase in the energy potential of the body and its recovery.

It is also important not only to use healthy foods, but also to avoid harmful ones. Such food as fried, smoked, pickled, spicy and excessively fatty should be banned. This applies to flour and sweet. But vegetables, fruits, berries, greens, cereals, fish and lean meat should be present in the diet constantly.

It is not less important to observe the regularity of food, and also eat a little, but often. Eaten in large volumes of food causes nothing but poisoning the body and reducing its energy parameters.

4. Lack of bad habits.

Knowingly, sportsmen are banned from smoking and drinking alcohol. This reduces the endurance and worsens the physical performance of the body. Alcohol includes all drinks, including, low-alcohol. What you can afford sometimes is a glass of natural, not fastened red wine. This mode is suitable for an ordinary person - the individual will become healthier, and therefore, more enduring.

5. Gentle domestic radiation.

We do not attach importance to those microwaves that act on our body and mind all the time. But in vain. Constant irradiation from computer monitors, TV screens, remote routers, mobile phones acts depressingly on the human body. What is manifested in the reduction of energy tone, deterioration of health and health. All this directly affects the level of endurance rights.

Therefore, in order to improve all health indicators, it is necessary to avoid exposure to the above waves for several hours a day. Best of all this can be achieved at night. So, turn off the routers and mobile phones during sleep to make up for the power and energy.

6. Physical activity.

Affordable, but not tiring physical activity is the key to improving endurance. To such kinds of physical culture include walking, running, cycling, swimming and gymnastics. Also good aerobics, fitness classes, visits to the gym and dancing.

We will tell you about the increase in physical endurance in the corresponding section.

7. Breathing practices.

Respiratory gymnastics Strelnikova, breathing by Buteyko, yoga breathing (complete, rhythmic and purifying), as well as qigong techniques related to this issue - all these practices contribute to improving aerobic and anaerobic indices of the body. These - these indicators - are directly related to improving the endurance of a person.

8. Meditation and psychotraining.

There are cases when people by autosuggestion were able to get rid of serious diseases. For example, Mr. GN. Sytin, being in a serious condition and bedridden, was able to get out of bed and start to lead a full life through systematic self-hypnosis training.

Also, meditation is useful for strengthening the psyche, removing unnecessary tension and gaining access to the hidden reserves of the human psyche.

9. Yoga, qigong and other oriental practices.

People know the wonders of endurance, which are demonstrated, for example, by Tibetan monks. They can run without a break and break for several days. Yoga can withstand extreme loads and various physical stresses for the body, for example, lying on nails. All this is achieved through systematic and long-term application of the eastern energy practices.

Of course, a modern person without the need to sleep on the tips of nails or run around the clock. But to increase your endurance is the task of every normal person. Therefore. It is necessary to find a good instructor and do yoga or qigong.

10. Psychologically healthy environment at home and at work.

Nothing so does not exhaust and does not expend the reserves of the psyche, like an unhealthy situation in the home circle or in a working collective. And mental exhaustion causes physical exhaustion and, accordingly, significantly reduces endurance.

In order to improve their psychological state, it is necessary to establish relationships at home and at work. And with the impossibility of positive changes - change the place of work and the partner for marriage.

Periodic stressful situations that have positive resolution. The well-known psychophysiologist Hans Selye has long established that small portions of stresses affect the development of a person's physical and mental endurance. It is useful sometimes to immerse yourself in situations that require the development of adrenaline. But they must necessarily end positively and not be long in duration.

Stimulant drugs

Of course, the best way to increase the endurance of the mind and body is natural. With the use of nutrition, exercise, psychological training, meditation and energy practices.

But it happens that in any situation it is vital to strengthen endurance quickly and efficiently, in a very short time. In this case, medicines that increase endurance will come to the rescue. It is noticed that the means of a new generation of such means are already much more effective, safe and universal.

All drugs are divided into four main groups according to the main action:

1. Drooping or mobilizing.
2. Not debilitating or metabolic.
3. Mixed action.
4. Have a secondary positive effect, affecting the increase in efficiency.

Let us consider each of the types of preparations in more detail.

Deteriorating means

Many know them and use them in everyday everyday practice. Therefore, the influence of caffeine, as well as psychomodulators - phenamine and sydnocarb, is known to a fairly large number of people. Especially, caffeine is found in coffee and tea, as well as in many drugs that increase endurance.

These substances activate the mediator link and involve the reserve forces of the organism in the operational vital functions and energy-supplying tasks. This does not pass without a trace for the body and psyche. Resources are depleted, and a person becomes more vulnerable.

Preparations that contain the above components with world pharmaceutics have the following names: Piridrol, Sidnofen, Mesocarb, Meridil and other medicines similar to the above. These medications are famous for their side effects, as well as a whole list of contraindications. One of them is the dependence of the mind and body on the state of fatigue, as well as an increase in the recovery period after the end of the taking of these drugs.

[1], [2], [3]

Metabolic or non-exhaustive agents

There are several types of drugs among them:

• steroid - Retabolil and Stanazol,
• Actoprotective - Tomezol, Yakton, Bemitil,
• nootropic - Piracetam and Acefen,
• non-steroidal anabolic - Riboxin,
• adaptogenic - all medicines, which is a part of ginseng, eleutherococcus, rhodiola rosea, maral root,
• substrate and compounds that are sources of energy - macroergies, vitamin complexes, vitamin-mineral complexes, preparations with amino acids.

This group of drugs does not worsen the health of the person who takes them. On the contrary, it helps to strengthen the reserve of mental and body forces. They can be used for a sufficiently long period of time. Of course, there are contraindications to their use. But you can learn about them by reading the instructions carefully or by talking with a specialist.

Drugs with a mixed effect

The most popular and well-known drug is Dexamethasone, although there are similar drugs. It belongs to the group of synthetic glucocorticoids, which allows to stimulate the synthesis of glucose in the liver. This happens with the help of such an amino acid metabolism, during which glucose is formed.

Dexamethasone is characterized by exposure to cells, when the latter begin to consume less glucose. Thus, the anti-insulin effect in the body is activated.

The drug reduces the rate of delivery of amino acids and reduces the number of proteins produced in muscles. This effect leads to a decrease in the effect of pain and an increase in the overall endurance of the body. In addition, Dexamethasone is distinguished by the effect on the production of liver proteins. Therefore, triglycerides begin to circulate actively in the blood.

When taking this group of drugs can observe the following side effects - the appearance of muscular dystrophy and the emergence of osteoporosis. There is also an inhibition of immunity, which is expressed in slowing the production of antibodies by the body. In addition, connective tissue begins to form worse and slower.

[4], [5]

Preparations that have a secondary positive effect on the body

Such medications have a positive effect not only on the endurance of a person, but also on his work capacity. Also for the drugs, the action is noted to remove some of the negative symptoms associated with poor health.

For example, with stenocardia it is useful to take drugs containing nitrates. They increase the level of efficiency of these people and affect their health.

Radioprotectors are indicated for admission to individuals exposed to high doses of ionizing radiation.

Products that increase stamina

It's no secret that ordinary food can serve as a medicine. This was mentioned by the ancient Greek physician Hippocrates. Therefore, to activate the reserves of the body and teach it to be more endurable, it is possible with the help of certain food products.

What are these miraculous drugs? Probably, they are not as accessible as they wanted? So an unsophisticated reader might think and be mistaken. Because the products that increase the endurance are at our fingertips. Of course, their cost varies from very affordable to high. But you need to take into account that not all products, which will be discussed below, should be consumed in large quantities. Therefore, having bought once some amount of "utility", you can stretch their use for a long time.

So, a list of useful foods that can increase the endurance of the body:

Freshly prepared vegetable and fruit juices

It is known that carrots, pumpkins, beets and apples, as gifts of nature available in our area, increase immunity and strengthen health. And if you cook a delicious and, above all, a healing drink, then their useful properties will increase several times.

You can come up with different combinations of fruit and vegetable fresh. For example, a carrot-beet-apple drink is good for taste. Especially when beets and carrots are sweet to taste, not fresh. It is necessary to take one part of the beet, two parts of apples, two parts of carrots, skip all the ingredients through the juicer, and everything - the cocktail for endurance is ready.

It is worth experimenting with different versions of juices. For example, cook yourself for breakfast pumpkin-apple fresh, or carrot-apple, or even beet-apple. In the latter version of the beet, you need to take one part, and the apples - three parts. Carrot and pumpkin juices are good in themselves, in pure form.

It is worth mentioning and tomato juice. This drink has a lot of antioxidants, for example, lycopene, which promote the removal of free radicals from the body.

What explains the effect of freshly prepared juices? And the fact that the amount of vitamins and trace elements inherent in fruits and root crops, turns into a liquid, that is, squeezed juice. And the liquid itself is absorbed very quickly - within fifteen to twenty minutes the action of the juice will be noticeable. And it is, to improve the well-being and physical parameters of the body, including endurance.

Lovers of exotics can pamper themselves and juices of citrus fruits or their mixtures. Fresh orange juice, orange-apple cocktail, orange-lemon fresh - these are the most popular beverages to improve endurance. Possessing, in addition, a wonderful taste.

Green Cocktails

A fairly new trend in dietetics and healthy lifestyle has opened for us green cocktails. What are these drinks and why are they so useful for increasing endurance?

To prepare green cocktails you need any vegetable greens - parsley, dill, salad, spinach, coriander and so on. Suitable and wild vegetation, which has useful properties - nettle, dandelion, pine and other useful plants. The greens for the cocktail are torn and put into a cup from the blender, and then thoroughly crushed. After that, pure water is added to the cup, and the raw materials are mixed again.

The taste of the drink turns out to be specific, and therefore, to improve the taste, to greenery and water, some fruit is added. It can be a banana, and an apple, and an orange, and summer fruits - apricots, peaches, plums. Good and various berries - strawberries, raspberries and so on.

From the above list of products for cocktails it is clear that their chemical composition is diverse and rich. And the drinks prepared with their help can be called with certainty energetics, that is, raising the energy level of a person. Stamina and energy reserves are directly related, therefore, to increase the body's performance it is important to fill it with similar products, dishes or drinks.

Walnuts

In ancient Greece, walnuts were forbidden to ordinary people. Because they, in the opinion of the Greeks, made a man smarter. Indeed, the rich composition of fruits affects not only the intellectual activity of man, but also his health and immunity, as well as general endurance. It is noted that if you provide a diet for people with high physical loads of walnuts, the load will be easier to bear.

Dried fruits

You can talk for a long time about the benefits of dried fruits. And not in vain. The most useful of them are raisins and dried apricots. And this is not accidental. Grapes are one of the fruit leaders in the content of useful substances, like apricots. It is appropriate to use not only dry fruits of foreign origin to increase endurance, which are dried at special plants. Local "drying" is also good and relevant. From it you can make compotes with the addition of honey. And regularly drink these healthy drinks. Grandma's "drying" is not only apricot, but also apples, pears and plums.

But to overseas dried fruits, in addition to the above, you can also include prunes with figs and dates. Four - nine dates a day were the favorite food of one of the eastern long-livers, who, moreover, was distinguished for his excellent health and endurance.

Citrus

Lemons, oranges, tangerines and grapefruits contain a large amount of vitamin C. This vitamin is indicated at high loads to strengthen the human immune forces and its overall endurance.

Fresh fruits, vegetables and greens

We already talked about freshly prepared juices, as well as about green cocktails. But there are fruits and other gifts of nature useful in itself, in its pure form. The most important products are spinach, parsley, celery, dill, watercress, rucola, carrots, cabbage, beets, tomatoes, apples, grapes, cherries, apricots, plums, pomegranates, bananas. And red berries - cherry, raspberry, cranberry - help to raise the pain threshold, for example, in athletes. Experts advise to take berry fruit without sugar instead of regular water to improve endurance.

Honey and bee products

About the chemical richness of honey, you can make sagas. The same applies to the products of beekeeping - pollen, perge, honeycombs and so on. It is noticed that two tablespoons of honey, taken on an empty stomach and washed with water, strengthen the entire body, including the overall endurance of a person. A glass of pure water with honey dissolved in it and lemon juice tones the blood vessels and improves the functioning of the cardiovascular system.

A mixture of dried fruits with nuts, honey and lemon

Proceeding from the foregoing, it is possible to combine the useful properties of some products into one very useful dish.

It takes a hundred grams of raisins, dried apricots, prunes, figs, walnuts, honey and lemon. Everything is thoroughly crushed and mixed. Then honey is added to the mixture and the mass is stirred again. The drug is stored in a glass jar in the refrigerator. And it takes one - two tablespoons two times a day for half an hour before meals.

If you regularly use this "dish" you can not only increase your stamina, but also improve the functioning of the cardiovascular system, and raise the level of hemoglobin in the blood.

Ginger

This root in its raw form, mixed with something to dull its acute taste, can work wonders. With regular use of ginger muscle tension can be removed more quickly, which directly affects endurance. Also, the pain syndrome, which is associated with endurance with intense physical exertion, is amenable to correction.

If you regularly eat ginger with honey, you can increase your immunity and overall resistance to diseases.

Sprouted wheat

Such wheat is the source of the most important vitamin E, which is called the vitamin of youth and health. Thanks to him, the muscle tone of a person is always normal, which directly affects his physical endurance.

Green tea

This drink is considered useful, especially if you drink it yourself, without adding sugar. It contains substances that promote the stimulation of the cardiovascular and nervous systems. Thanks to this, the general tone of a person rises, and he begins to experience a surge of energy and an increase in efficiency.

Green tea also works. But it is less useful for human health.

Coffee

Thanks to the caffeine contained in it, this drink belongs to strong stimulants. But those people who care about their health, it is better not to pamper yourself with coffee. Instead of improving the psychophysical parameters, one can achieve a deterioration in health.

[6], [7], [8]

Chicory

Chicory is used by lovers of a healthy lifestyle instead of coffee drinks. Because it also stimulates the nervous system, but does not have the negative properties of coffee.

Substances that increase endurance

List of substances that increase endurance, the following:

• Stimulating psychotics - caffeine, sydnokarb and phenamine.
• Actoprotectors - benzimidazole and its derivatives.
• Amino acids are L-isoleucine, L-leucine and L-valine. They also include L-carnitine amino acid, phosphocreatine, creatine monohydrate, L-glutamic amino acid, glutamic acid. Equally important are methionine, phenylalanine, tyrosine, taurine.
• Complexes of vitamins and minerals.
• Also good are substances found in ginseng, rhodiola rosea, eleutrococcus, magnolia vine, maralium root.

Many of the listed substances are part of the drugs to increase endurance, and are also produced separately. To start using these medications, you must go to the doctor and follow all the instructions given by the specialist. Even an independent intake of vitamins and mixed with minerals complexes can lead not to an improvement in the state of health, but to its deterioration. Substances that increase endurance, can be "with a double bottom" - someone to help, and someone to harm. And also to activate chronic diseases, which are not in acute stage and do not greatly prevent a person from living. In general, take care of your own health and listen to the opinion of professionals.

Endurance pills

Pharmacology, as you know, does not stand still. The achievements of modern science can be used to increase the energy level of the organism. Tablets that increase endurance, are represented by the following names:

• Phenotropil.
• Caffeine benzoate.
• Pikamilon.
• Sidnokarb.
• Erythropoietin is a hormone.
• Aikar.
• Ostarin.
• GW-1516.
• TV - 500.
• Ezafosfina.
• TAD-600.
• Phosphadene.
• Riboxin.
• Ubikon.
• Vitamin B 13 or orotic acid.
• Elton - differs in the content of bee-keeping, root extract of electrococcus, vitamins C and E.
• Leveton - contains pollen, vitamins C and E, as well as an extract of the roots of Leuzea.
• Carnitine.
• Glucose.

How to increase your stamina while running?

When running, the correct psychological attitude and compliance with the optimal rhythm of breathing is very important. It is also necessary to remember the gradual increase in the loads. Otherwise, you can hurt yourself and create health problems.

There are several ways to improve your stamina while running:

1. For impaired people, you need to start with minimal training with breaks between them. For example, you can run for thirty seconds, and then go quietly for four and a half minutes. So it is necessary to repeat eight times. And train regularly three times a week.

Next, you need to gradually and per second increase the running load, and the duration of rest reduce. With this approach, you can achieve a long run without breaks, for example, within half an hour after nine months or ten.

2. For more advanced runners, you can increase the load by weeks. For example, at the end of the week you need to run already one kilometer more. So it's worth doing for three weeks in a row. And on the fourth - to make a pause and allow the body to relax and recover. In the fifth week again, you need to start training and again increase the weekly load per kilometer.
3. You can use the technique of long and slow running. To do this, you need to run ten kilometers at a pace slightly above the average for a particular person. If, for example, a runner overcomes one kilometer in seven minutes and thirty seconds, now he must train 1.25 times faster in running. In this case, the speed will be nine minutes and twenty three seconds.

How to increase physical endurance?

Athletes have their own secrets of increasing stamina. Their coaches and consultants know about this. But how to improve the physical endurance of an ordinary person? The answer to this question will be: "Training, training and again training." But these trainings should be organized correctly, without prejudice to health.

Self-organized employment should include three parts: preparatory (or warm-up) - general heating and special; main and final.

The general heating portion includes walking for two to three minutes or a slow running for eight minutes. Also included here are exercises with a general developmental character, aimed at all muscle groups - swinging arms and legs, tilting and turning the trunk, squats and so on. Exercises begin with the shoulder girdle, then comes the turn of the trunk, and at the end - the legs.

The special part is intended for preparation to the main part. Here, individual elements are executed from the main part of the exercises. Thus, the body is tuned and muscularly, psychologically, and energetically fulfill the forthcoming load.

In the main part, the whole complex of physical exercises is performed, which are aimed at improving the speed, strength and endurance.

The final part is best spent in a slow run for three to eight minutes. At the end of the race should go into walking, which should last from two to six minutes. After the end of walking, you need to do a series of relaxing exercises, which are combined with rhythmic and deep breathing.

According to the timing, the preparatory part lasts from fifteen to twenty minutes, the main part - thirty or forty minutes, and the final part - five or ten minutes.

How to increase muscle endurance?

If you carefully read the entire article, and follow the advice given in this section, you can successfully improve your physical performance. So how to increase muscle endurance?

1. It is compulsory for power loads and stretches to combine these exercises with relaxation between them. That is, to observe the principle of tension / relaxation.
2. Do athletic training, fitness or shaping.
3. All muscle groups are well developed in sports games. These games include badminton and tennis, volleyball and basketball, table tennis, handball and football.

If you regularly engage in sports games or individual training, muscle endurance will necessarily increase.

How to improve your stamina in football?

Professional football players and amateurs very often ask the question: how to improve endurance in football?

There are several rules for improving performance:

• First of all, you need to rest. Otherwise physical indicators will decrease, and well-being worsen.
• It is necessary to eat properly and eat well.
• In addition to football, running on rough terrain with an uneven pace. It is necessary that the relief of the ground under your feet be the same as on the football field - with holes, hills and so on. This will help change the trajectory, accelerate or slow down the pace of the race, that is, recreate all the conditions that are available in football.
• It is also good to run the cross with periodic jerks until strong fatigue. The effect of such training will be visible in a month.

How to improve endurance in boxing?

Boxing is a kind of sport where physical endurance is important not less than the technicality of strikes and defense. The ability to properly distribute force in a boxing match is called special power endurance.

How to improve endurance in boxing? There are several recommendations that need to be followed to achieve the result:

1. You need to train constantly and with increasing duration of approaches. The adaptations for these exercises can be a bag, or a stuffed pear, or, at last, a pillow attached to the wall. You can train with a stuffed ball.
2. Also good are free-fighting or resistance exercises in pairs.
3. Suit and exercises with weights or with a bar, as well as a hammer on the tire.
4. You also need to do push-ups from the floor, jumping with weights and pulling on the crossbar.

The main condition for increasing endurance in boxing is that the loads in training should be maximum, and the resistance is higher than in a real fight.

In training for endurance, boxers use the principle of circular training. It consists in the fact that you need to make the maximum number of repetitions for a certain period of time. A repetition after a short pause is resumed.

How to improve sexual stamina?

Sexual activity, especially in men, requires a large expenditure of physical energy. In addition, lovemaking involves all body systems, including the nervous and cardiovascular. Therefore, so are the various vascular problems in men, obtained against the background of intense sexual pleasures.

In addition, with age, the duration of sexual contact in the male population is reduced. Because zdorovishko poses and no longer has the strength to give so much time to the opposite sex.

So, what to do in this situation, to keep the sex appeal and skills for many years to come?

First, there is a list of products that act on the male body, like Viagra. They are called "aphrodisiacs" and stimulate the work of the entire body, increasing its tone, as well as the production of sex hormones. The list of these products is as follows:

1. Fatty sour cream or cream.
2. Walnuts.
3. Dates.
4. Celery.
5. Dill.
6. Black chocolate.
7. Oysters.
8. Shrimp.
9. Eggs.
10. Garlic.
11. Onion (onion and green).
12. Avocado.
13. Asparagus.
14. Mushrooms.
15. Caviar (red or black).
16. Spices and spices - they include vanilla, ginger, turmeric, curry, cardamom and red pepper.
17. Strawberries, especially strawberries with cream.

There are several other ways to increase your sexual stamina. One of them is the use of essential oils. It is useful to use essential oils - aphrodisiacs, with the same exciting effect as food. They are healthy for both women and men. These oils include the following:

Sandalwood oil - shown to men to improve potency.

• Ylang-ylang oil is important for stimulating excitement and increasing the strength of male and female desire.
• Orange oil - helps relieve tension of the nervous system, and therefore, to release the psychic energy for the mood for a sexual wave. Also, oil relieves fatigue and relaxes the mind and body.
• Cypress oil - helps to increase the sensitivity of the body to erotic caresses, helps to strengthen the excitement in males.
• Bergamot oil - has the effects of relaxation, stimulates the appearance of sexual fantasy.
• Ginger oil - differs warming qualities, and also exciting action. Equally good for both men and women.
• The oil of geraniums - contributes to the emergence of romantic and tender feelings.
• Sage oil muscat - driven by sexual desire, making it stronger.
• Vanilla oil - excites sensuality and promotes relaxation.
• Jasmine oil - helps to relax and feel sexy and attractive.
• Carnation oil - affects the orgasm, increasing its duration. Also helps to increase the sensitivity of the body.
• Myrrh oil - affects more women, helping them to feel their own femininity. Gives inner peace and harmony.
• Rose oil - stimulates the disclosure of female sexuality. Gives delicate shades to the behavior of a beautiful lady.
• Cinnamon oil - is an energy stimulant, and also increases the sensitivity of partners.
• Rosemary oil - helps to tone up the body, helps prolong sexual attraction and excitement in men.
• Patchouli oil - helps erogenous zones to increase their sensitivity, relaxes and removes unnecessary psychological barriers, ignites internal "fire" in partners.
• Lavender oil - provides psychological relaxation and bodily relaxation of partners.

In the practice of the Oriental peoples, there are many exercises to increase sexual endurance. For example, classes of qigong and Tao gymnastics contribute to the increase of sexual power. There are also special exercises aimed at working with sexual energy, allowing you to monitor this important force and manage it for your own purposes.

Exercise can also contribute to toning the body and improving its sexual capabilities. Easy running in the mornings, regular sparing physical exercises, walking outdoors, cycling, swimming are just some of the ways to improve the physical condition that affect the sexual endurance of a person. Separately, I would like to mention the respiratory gymnastics of Strelnikova, which heals the whole body, influencing his sexuality.

It is also useful to engage in auto-training, meditation and relaxation practice. It is noticed that psychological stable people, capable of effectively coping with stress and various everyday troubles, lead a more active sexual life.

Exercise to increase stamina

It is impossible to list all exercises that increase endurance. But the simplest and most accessible we, nevertheless, will bring.

1. Breathing training.

You can exercise in a delay in breathing, which helps to increase endurance in intensive training. For example, for ten seconds you need to inhale air, and for the next ten seconds - to breathe out.

Also, breath holdings are good by fifteen, and then twenty to thirty or more seconds, followed by a deep and slow rhythm of breathing.

2. Good exercises with dumbbells and a bar, which will be discussed below.
3. Also contribute to the development of endurance exercises with a rope - jumping for a short period of time or to the account.
4. The most commonplace exercises, such as swinging the press or squats, can also increase stamina.
5. Cardio is one way to train the heart muscle. The exercises of such loads include running on the spot or jumping in one place. At the same time, the principle is observed: you need to do this a minute at a slow pace, and the next fifteen or twenty seconds - in a fast one. And so alternate. First you need to do this for a short period of time - three or five minutes. And then gradually increase the load.

[9]

How to increase strength and endurance?

One of the most common ways to increase strength and endurance is called athletic gymnastics.

Exercise athletic gymnastics include the use of dumbbells, weights, shock absorbers, rods and other weights. Such exercises affect different muscular groups, thereby developing the entire muscular corset and improving the figure along with the posture.

The recommended time for athletic gymnastics is the second half of the day. At the same time, each exercise with burdening is performed from eight to ten times. To increase the absolute strength, the weight of burdening should be increased, and the number of repetitions should be shortened. Strength endurance and reduction of fat deposits are trained by means of weights with low weight and a large number of repetitions - from sixteen or more.

It is best to start training with small weights, and then increase the weight with the following approaches. At the same time reducing the number of repetitions.

Exercises should be performed with a certain rhythm, and breathing should be free, without delay. Inhalation is necessary when the muscles are relaxed. Between the exercises you need to rest from one to two minutes, depending on the speed of breathing recovery.

How to increase your endurance in training?

Beginners athletes and just people who are concerned about improving their form often ask themselves, but how to increase your endurance in training?

For this it is important to observe the main rule - to do intervals in training. But the intervals during training do not imply static rest. With this approach, intensive dynamic loads are replaced by the same dynamic loads, but only more sparing. This principle is used in athletics. And can be easily transferred to the practice of other types of training.

For example, how to organize training on this principle? Easy enough. When practicing jogging, you need to run some of the time, and part of the time pass the distance at a calm pace. This should be done cyclically and rhythmically.

It is possible and necessary to train at home, having thought up for itself such kinds of exercises in which the intensive mode is replaced by more quiet. For example, it is recommended to do a series of sit-ups, and then simply to raise your knees to your chest at a slow pace. Alternatively, swing the press, and then do slow swings with your feet.

The meaning of training for increasing endurance is that small loads are carried out for a long period of time. And instead of rest, the intensity of the load decreases slightly. And it is this principle that increases the endurance of man.

One of the most useful types of physical activity is swimming. After all, it is in it that you can combine a large load with periods of time with low load.

How fast to increase endurance?

In our high-speed century I want to do everything quickly and efficiently. Including increase the parameters of the body. Here are a few ways how to quickly improve your stamina.

It is necessary to adhere to the following principles in the task:

1. Training should be at least three times a week, and preferably every other day.
2. The duration of physical exertion, which lasts without interruption, must be within twenty minutes.
3. It is necessary to train energetically, but the rhythm of breathing must be constantly monitored.
4. In a week it is necessary to carry out the minimum norm of the general impellent loading, not only on trainings. It is ten hours a week. This includes ordinary walking, running, dancing and any other type of training.
5. During each day it is necessary to perform the following general health procedures:
   • morning gymnastics,
   • athletic pause throughout the day.

So, how to increase endurance we already know. It remains only to begin to train and lead a healthy lifestyle in order to translate wishes into life.