Many men after 40 years, experiencing problems with decreased potency and erectile dysfunction, often use gymnastics to increase it. Specific exercises for men for potency can help. Thanks to such exercises, not only physical form improves, but stagnation in immobile parts of the body is also removed, which helps the genitals receive the necessary blood flow.
What is potential?
Sexologists refer to the term "potency" only for male sexuality. This concept defines the sexual ability of the stronger sex. Potency, to some extent, characterizes penile tension, the rate at which an erection appears, and the duration of sex. Potency is the ability and desire to have sexual intercourse. Men with sexual problems can have many complexes, psychological barriers, and illnesses. Normal potency is roughly determined by the following external signs:
- warm hands;
- normal weight;
- muscles are not pumped;
- self-confident;
- clean and smooth skin;
- develop a sense of humor;
- strong gait;
- high intelligence;
- good sense of smell;
- low voice.
What exercises increase potency?
People who lead sedentary lifestyles need to take a dip in the pool or visit the gym. This activity improves men's health and prevents genital congestion. Although, if problems have arisen associated with a decrease in potency, swimming and various exercises will no longer help. Therefore, you should use special exercises to increase potency. There are various kinds of such activities:
- bridge implementation;
- PC muscle pumping;
- exercise "butterfly";
- pendulum;
- squat;
- push-ups on the knees.
This physical exercise increases potency. With its regular and timely application, you can avoid taking the drug and keep erectile function active for a long time. As a rule, exercise is aimed at increasing the blood supply to the pelvic organs, which contributes to a longer sexual relationship. Physical exercise for potency has the following positive aspects:
- activates the production of testosterone;
- removes stagnation in the body;
- help relieve stress.
Exercise to increase potency
Sex therapists, in order to return a man to a normal sex life, have developed a whole class scheme, which includes the following exercises to increase potency:
- Arch. We lie on our backs, we stretch our arms along the body. Raise your pelvis above the floor and lower it slightly. At the same time, the back remains pressed. We did 10 times.
- Holding rock. Legs stretched out in a standing position. Imagine that you are pinching a ball or rock with your knee. Tighten your muscles as if you were trying to hold on to an object. Do 10 sets of 5 seconds each.
- Rotation by pelvis. Starting position: feet shoulder width apart. Done while standing. It is necessary to rotate the pelvis 30-40 times with large amplitudes 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 exercise with several repetitions, increasing the number to 20 times. To achieve an effective result, you need to perform the exercise in a good mood. At the same time, do not forget to visit the gym and go for a jog.
Exercise to increase potency
Various factors contribute to potency problems:
- unbalanced diet;
- chronic disease;
- wrong lifestyle;
- bad habits;
- disorders of internal organs.
To avoid impotence and prostatitis, a man can be helped with general strengthening physical exercises to increase potency, which can be easily done at home. There are complexes developed by trainers and doctors, with which you can maintain physical and sexual health for a long time. Such exercises can generally increase the potency and strengthen the male body.
squat
An excellent prevention of prostatitis and congestion in the prostate gland is to do squats. Such exercises help to keep the genitals, strengthen the muscles of the buttocks. It is better to start squatting 15 times. Squats should be included in the complex to restore potency. It can be plie and sumo squats, classic, dynamic and shallow versions. Squats and potency are interrelated because an effective squat can activate the muscles in the perineum. To perform the exercise correctly, you must:
- put 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 rug, you need to put your hands between your legs;
- lower your palms to the floor;
- then you need to stop and take 5-10 breaths and exhalations;
- when inhaling, you need to slowly rise;
- in the starting position, you can repeat inhalation, exhalation.
Run
The easiest way to stay in shape is to run, especially for people who want to lose weight. Many doctors point out that obesity is often the reason for decreased sexual activity, so running plays an important role for potency. This exercise will help strengthen a man's mind and body. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increases resistance to depression and stress;
- increase endurance;
- energizes and strengthens the immune system;
- helps to keep the body in good shape;
- train the heart, endurance;
- improves blood circulation in the pelvic organs;
- helps to avoid insomnia;
- strengthens the male reproductive system;
- there is an increase in testosterone levels;
- improve mood.
It is necessary to walk in the fresh air. Running through obstacles increases self-esteem; long-distance running perfectly trains all muscles and improves blood circulation in the genitals, which helps to prolong sex. On the first run, it is necessary to combine interval jogging with brisk walking. It is better to go to class in the morning, while the duration of the exercise should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be balanced while running.
Exercise to restore potential
For men who are first facing the problem of declining sexual function, physical recovery exercises for male potency will help. The most affordable and simple way to increase attractiveness is walking, which perfectly improves blood circulation in the genitals. With this lesson, the testes are stimulated. To achieve walking results, you need to walk about 3 km at a high speed every day. There are other exercises to restore potency:
- Parade step. You need to march in place for at least 5 minutes (then an increase in time is possible), while trying to raise your knees high, pulling them to your stomach. Hands can be placed behind the head. This exercise warms the joints.
- Skiing. Starting position - legs bent at the knees. You need to start running in place, while your toes should be pressed to the floor, and your heels should be lifted one at a time. When completing the task, you need to quickly put your knees forward.
- Butterfly. Lying on the floor, you need to bring your legs closer to your buttocks. Place your hands on your knees and spread your legs out to the sides. The waist should not be lifted off the floor. You should try to touch the mat with your knees. When moving, you can help with your hands. This exercise is performed smoothly as you exhale, but with muscle tension. Reduction of the legs is also carried out on exhalation, but the hands do not help, but resist.
Exercises for the prostate
During exercises to strengthen potential, the work of the muscles located in the pelvic part increases significantly. In addition, a decrease in abdominal pressure is reduced, which leads to a natural massage of the prostate, an increase in metabolic processes in the prostate gland and an increase in blood flow to the genitals. Exercises for the prostate can also help improve nervous system function, adrenal function, and eliminate inflammatory processes.
Exercises for prostate massage
Prostate massage is a very important therapy for the prevention and treatment of prostate diseases. Its implementation provides the necessary blood flow to vital organs for potency. Even if the procedure is performed a few hours before intercourse, it can help ensure a stable erection and increased potency during it. The most effective prostate massage exercises:
- Stretch your back. Starting position - kneeling. It is necessary to tilt the chest to the floor as much as possible for 10 seconds. Repeat 3 times.
- Anal retraction. This can be done throughout the day sitting or standing. The anus should be pulled firmly for 10 seconds. You can repeat in one approach 3 times.
- Legs to chest. Lying on the floor, you need to pull your bent knees to your chest. Stretch the gluteal and psoas muscles. Hold this for 10 seconds.
- For back muscles. Kneeling, you need to tighten the abdominal muscles. Lift the opposite arm and leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Correctly selected exercises for male potency help to quickly improve the condition of the muscles of the pelvic floor and erect penis. In addition, there is an increase in the volume and strength of ejaculation, and premature ejaculation disappears. Kegel exercises for men with prostatitis are considered the most effective. The popularity of such gymnastics lies in the fact that it can be performed without preliminary preparation at home. Some Kegel exercises:
- For about a minute, it is necessary to contract the muscles of the perineum and relax them. The action should be repeated 10 times, gradually increasing the contraction time. 20 seconds max.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles, draw the anus. You need to do this 10 times per approach, gradually increasing to 50.
- To address small needs. It is necessary to try to stop the jet at least 4 times. At the same time, be sure to stretch the muscles.
Exercise to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. Indeed, often a decrease in libido and erectile dysfunction occurs due to stress, psychological trauma, overwork, feelings of anxiety, so training for men for potency can not always help here. Consultation with a psychologist and sexologist may be necessary. Although there is a set of exercises that include exercises to increase libido:
- Lie on your back. You need to rub your palms. We lower our head to our right hand, and apply our left to the genitals. We tighten the muscles of the anus and legs, squeeze the genitals, slightly stretching them. We did this exercise 20 times.
- Strength training. Weightlifting helps the body produce testosterone. In this case, you can only do a few squats and push-ups.
- Walk briskly barefoot. In this case, you do not need to walk in the house on the carpet, but on rocks or grass. There are contraindications: skin diseases.