Many men over the age of 40, experiencing problems with reduced potency and erectile dysfunction, often use gymnastics to increase it. Special exercises for men for potency can help. Thanks to such exercises, not only the physical shape is improved, but also the stagnation in the sedentary parts of the body is eliminated, which helps the genitals to receive the necessary blood flow.
What is potency
Sexologists refer to the term "potency" only for male sexuality. This concept defines the sexual abilities of the stronger sex. Potency, to a certain extent, characterizes penile tension, the degree to which an erection occurs, and the duration of sex. Potency is the ability and desire to have sex. Men with sexual problems can have many complexes, psychological barriers and illnesses. Normal power is determined approximately by the following external signs:
- warm hands;
- normal weight;
- non-pumped muscles;
- self-confidence;
- clean and smooth skin;
- developed sense of humor;
- vigorous walking;
- high intelligence;
- good sense of smell;
- Low voice.
Which exercises increase potency
People who lead a sedentary lifestyle should swim in the pool or visit the gym. These activities improve men's health and prevent blockage of the genitals. Although, if problems have already arisen associated with a drop in strength, swimming and various exercises will no longer help. Therefore, you will need to use specialized exercises to increase strength. There is a whole range of such activities:
- bridge execution;
- pumping PC muscles;
- "butterfly" exercise;
- pendulum;
- squats;
- push to the knees.
These exercises increase potency. With their regular and timely application, you can avoid taking medications and keep erectile function active for a long time. As a rule, exercise aims to improve the blood supply to the pelvic organs, which contributes to a longer sexual intercourse. Exercise for potency has these positive aspects:
- activate testosterone production;
- elimination of stagnation in the body;
- help relieve stress.
Exercises to increase potency
Sex therapists, to get a man back to a normal sex life, have developed a whole class scheme, which includes the following exercises to improve strength:
- Arch. We lie on our backs, spread our arms along the body. Raise the pelvis on the floor and sit down slightly. At the same time, the back remains pressed. We perform 10 times.
- Holding a stone. The legs are separated in a standing position. Imagine for a second you were transposed into the karmic driven world of Earl. Tighten your muscles as if you were trying to hold an object. Do 10 sets of 5 seconds each.
- Rotation from the pelvis. Starting position: feet shoulder width apart. Performed on foot. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises to increase potency in men should be performed calmly with a gradually increasing load. It is best to start the exercises with a few repetitions, increasing their number up to 20 times. To achieve an effective result, you need to do the exercises with good mood. At the same time, do not forget to visit the gym and run.
Exercises to increase potency
Various factors contribute to potency problems:
- unbalanced diet;
- chronic diseases;
- wrong lifestyle;
- bad habits;
- disruption of internal organs.
To avoid impotence and prostatitis, a man can be helped by general strengthening physical exercises to increase potency, which can be easily performed at home. There are complexes developed by trainers and doctors, with the help of which you can maintain physical and sexual health for a long time. Such exercises can generally increase strength and strengthen the male body.
Squats
An excellent prevention of prostatitis and congestion in the prostate gland is squats. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. Better to start sitting 15 times. Squats must be included in the complex to restore strength. They can be plie and sumo squats, the classic, dynamic and shallow version. Squats and potency are interrelated because effective sepsesquats can activate muscles in the perineum. To perform the exercise correctly, you need:
- place your feet shoulder-width apart;
- take a deep breath and as you exhale, do a slow squat;
- when you reach the bottom point, parallel to the carpet, you should place your hands between your legs;
- lower your palms to the floor;
- then you should stop and take 5-10 breaths and exhale;
- as you inhale, you should rise slowly;
- in the starting position, you can repeat the suction, the extraction.
Run
The easiest way to keep fit is to run, especially for people looking to lose weight. Many doctors point out that being overweight is often the reason for decreased sexual activity, so running plays an important role in potency. This exercise will help strengthen the soul and body of the man. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increasing resistance to depression and stress;
- improves durability;
- energizes and strengthens the immune system;
- helps to keep the body in good shape;
- trains the heart, endurance;
- improves blood circulation to the pelvic organs;
- helps avoid insomnia;
- strengthens the male reproductive system;
- there is an increase in testosterone levels;
- improves mood.
It is necessary to run in the fresh air. Running over obstacles increases self-esteem; Running long distances perfectly trains all the muscles and increases blood circulation to the genitals, which helps to prolong sex. In the first runs, it is necessary to combine interval running with brisk walking. It is best to go to classes in the morning, while the duration of exercise should be 20 minutes a day. Warm up your muscles before you run. Breathing should be equal during running.
Exercises to restore strength
For men who first face the problem of a decline in sexual function, physical recovery exercises for male potency will help. The most affordable and simple way to increase traction is walking, which perfectly improves blood circulation to the genitals. This lesson stimulates the testicles. To achieve the result of walking, you have to walk about 3 km at a fast pace every day. There are other exercises to restore strength:
- The parade step. It is necessary to march in place for at least 5 minutes (then an increase in time is possible) while trying to raise the knees up, pulling them to the stomach. Hands can be placed behind the head. This exercise warms up the joints.
- Ski. Starting position - legs bent at the knees. You should start running in place, while the toes should be pressed to the floor and the heels should be raised one by one. When you complete the task, you need to quickly put your knees forward.
- Butterfly. Lying on the floor, you should bring your feet close to your buttocks. Put your hands on your knees and stretch your legs to the sides. The hips should not be removed from the floor. You should try to touch the carpet with your knees. While moving, you can help with your hands. The exercise is performed smoothly as you exhale, but with muscle tension. The reduction of the legs is also performed in the extraction, but the hands do not help, but resist.
Exercises for the prostate
During exercise to strengthen potency significantly improves the work of the muscles located in the pelvic area. Moreover, the drop in abdominal pressure is reduced, which leads to natural prostate massage, improved metabolic processes in the prostate gland and increased blood circulation to the genitals. Exercises for the prostate can also help improve the functioning of the nervous system, kidney function and eliminate inflammatory processes.
Prostate massage exercises
Prostate massage is of great therapeutic importance for the prevention and treatment of prostate diseases. Its implementation ensures the necessary blood flow to the organs important for strength. Even if the procedure is performed a few hours before intercourse, it can help ensure a stable erection and an increase in strength during it. The most effective prostate massage exercises:
- Stretching the back. Initial position - kneeling. It is necessary to tilt the chest to the floor as much as possible for 10 seconds. Repeat 3 times.
- Pulling the anus. This can be done throughout the day when you are sitting or standing. It is necessary to pull the anus tightly for 10 seconds. You can repeat in one approach 3 times.
- Legs on chest. Lying on the floor, you should pull the knee bent at the chest. Extends gluteal and psoas muscles. Hold this for 10 seconds.
- For the back muscles. On the knees, you need to tighten the abdominal muscles. Raise the opposite arm and leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostate
Properly selected exercises for male potency help to quickly improve the condition of the pelvic floor muscles and penile erection. In addition, there is an increase in ejaculation volume and strength, and premature ejaculation disappears. Kegel exercises for men with prostate are considered the most effective. The popularity of such gymnastics lies in the fact that it can be performed without prior preparation at home. Some Kegel exercises:
- For about a minute, it is necessary to contract the perineum muscles and relax them. The action should be repeated 10 times, gradually increasing the time of contractions. Maximum up to 20 seconds.
- Relaxation and contraction of the hip muscles. It is necessary to shrink and tighten the gluteal muscles, pulling on the anus. You need to do it 10 times for each approach, gradually increasing to 50.
- To cope with a small need. It is necessary to try to stop the plane at least 4 times. At the same time, make sure to tense the muscles.
Exercises to increase lust
The concept of libido is psychological, potency is physiological. They are closely related. Indeed, often a decrease in sexual desire and erectile dysfunction occurs due to stress, psychological trauma, overwork, feelings of anxiety, so exercises for men for potency may not always help here. Consultation with a psychologist and sexologist may be required. Although there is a set of exercises that include exercises to increase libido:
- Lying on your back. You need to rub your palms. We lower the head to our right hand and place the left on the genitals. Tighten the muscles of the anus and leg, squeeze the genitals, stretching them slightly. We perform this exercise 20 times.
- Strength training. Weight gain helps the body produce testosterone. In this case, you can only perform a few squats and push-ups.
- Barefoot brisk walking. In this case, you should not walk home on a rug, but on rocks or grass. There are contraindications: skin diseases.