Decreased potency. Men often face this problem. The reasons for this can be very different, from age-related changes and wrong lifestyle to depression and nervous over-excitement. Bad habits also do not improve the situation.
There are many solutions to this problem, from medications to traditional medicine prescriptions and specialized gymnastic complexes. Medications work flawlessly, but the result of taking them is short-term, while the same physical exercises help eliminate potency problems for a long time. As a result, personal life is improving. There are fewer reasons for stress.
Exercises for potency
The main reason for this disease are stagnant processes in the pelvic area.
Thanks to directed physical exercise, muscles and joints begin to work actively, blood flow is improved, muscles are actively saturated with oxygen.
As a result of this work the blood rushes to the genitals, as a result of which the erection improves.
There are many different physical training complexes for normalizing sexual activity.
The advantage of gymnastics over medication is obvious. The latter give a guaranteed result, but most men are afraid to use them because they are afraid of side effects, about which they may not write in the note.
Gymnastics complexes have no contraindications. Anyone can do them. Even if no exercise is recommended for health reasons, it can be replaced with another without prejudice to the end result.
Action of potency exercises
The only condition that must be observed to achieve a positive effect is regularity. It is best to do the exercises 4 times a week and some exercises can be done every day. Such a load is also suitable as a prophylaxis. If possible, you can do the complex every day.
- As a result of sport, there is an increase in testosterone production, it is this hormone that controls the quality of erection and strength;
- Due to directed physical activity, the pelvic floor muscles strengthen, which also affects potency;
- Increased body tone leads to good overall health;
- Stability increases, tension goes away;
- Sexual function is restored over time.
Before starting exercises to increase strength in men at home, consulting a doctor will not be superfluous.
The set of exercises should be thought out and cover all the muscles involved in this process
To do this, you need to carefully consider the whole complex as a whole.
- Large muscles should be involved. This will keep the whole body in good shape.
- Some exercises that stimulate testosterone production should be chosen.
- We should not forget about the coccygeal part, this will facilitate the stagnant processes in the pelvic region, improving blood circulation. As a result of such measures will also improve blood circulation to the genitals.
- As a result of stress, adrenaline is often produced, which without finding a way out negatively affects sexual function. High quality physical activity allows you to lower your adrenaline level, relieving negative stress.
- The core of gymnastics for increasing strength in men is a set of exercises that train the small pelvic floor muscles. They are the ones who are primarily responsible for the quality work of the reproductive system.
Home gymnastics
Exercises to increase potency in men can be performed not only by those who have obvious problems in bed, but also by those who do not yet have such problems.
Exercise number 1
Stand on all fours with your back straight. As you exhale, slowly lower your buttocks to your feet, making sure to touch your heels with the boot. Do not tap your hands on the elbows, the palms are fixed. Then stand up slowly, straighten your back well, do not bend. There is no rush, it is important to stretch well, feeling all the muscles. Perform 15 times.
This simple exercise for improving strength in men should not be underestimated, it will help in stretching the spine, removing existing clamps and tightening. Perfectly relieves lumbar tension, massages the prostate.
Exercise number 2
Stand on your feet, feet shoulder-width apart, slightly bent at the knees, hands at the waist. It is good if the clothes will not impede movement. Ideally, undress naked or wear something loose. Push the pelvis firmly forward, and then firmly backward. The lower back and legs are clearly fixed and stay in place, only the pelvis works. Do for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be performed at least every day, does not require special conditions. If you want, you can do it at home, at work, and even on public transport. Sit on a bench (sofa, chair, armchair), make sure your knees are bent at a right angle. Two fists should be placed between the knees. The hands are relaxed, lie on your knees, your back is straight, not tense. The gaze is directed forward. Squeeze the gluteus muscle tightly, hold in this position for a few minutes and relax. There should be pauses of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise to increase potency strengthens the pelvic floor muscles, having a positive effect on the entire genitourinary system as a whole.
Exercise number 4
Lie on your back, bend your legs, place your feet closer to your buttocks. Hands along the body. During extraction, push the pelvis as high as possible, shoulders and legs remain on the floor. The latter are firmly pressed to the floor. The lower back should not "hang", it should be adjusted, the whole load goes to the hips and abdomen. Repeat 10-15 times.
After a few days, the exercise for male strength can be complicated by lifting the pelvis not straight up, but by rocking it from side to side, or using weights, for example, kilogram dumbbells, placing them at the waist.
Pushing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.
Exercise number 5
Stand with feet shoulder-width apart. Sit slowly, pulling your ass, as if you have a chair in which you are trying to sit. Extend your arms forward and lean forward with your body to maintain balance. The knees should not be bent less than 90 degrees, while sitting down, they should not protrude beyond the level of the socks. Exhale, breathe - return to starting position. Perform 10 times.
In this exercise, the load is placed on the muscles of the back of the thigh. If the front muscles start to hurt during execution, then you are not working properly. You can not sit deep, it is an unnecessary load on the knee joint. You can increase the load by adding side shocks while lifting.
This exercise to improve strength helps to establish blood circulation in the pelvic area, improves the condition of its joints. Also, this squat is great for tightening the gluteal muscles and thigh muscles.
Exercise number 6
Sit on the floor, below the knees 90 degrees. Inhale, bring the right shoulder suddenly diagonally forward and up, at the same time direct the foot of the same name. With one breath, slowly return to the seat. Repeat the turn to the left. Perform alternately 10 times on each side.
Exercise number 7
Lie on your back, bend your legs at the knees, arms extended along the body. During the extraction, with a sharp effort to extend the knees to the sides, as if the springs press the knees to the sides. You can create this resistance with your own hands. You do not need to try to pull your knees up to the floor. It is important to monitor your breathing. Must be strong and regular. If you breathe incorrectly, there will be no effect from the load, as there will be no oxygen saturation as a result, and blood circulation will be insufficient.
This exercise to increase potency helps to open the hip joint, while the muscles of the buttocks, inner thigh and perineum function. Perform 15 times.
Exercise number 8
Sit on the floor, for convenience, you can lean on your hands, placing them behind your back. Put your feet on the floor and rub the top to the bottom, after that, you need to change. The range of motion should be maximum. Do it at least 30 times in 5 approaches.
As a result of this exercise to increase strength at home, the muscles of the inner thigh are strengthened, blood circulation to the pelvic floor muscles is increased. An erection has been restored.
Exercise number 9
This exercise is called one of the best helpers in restoring erection and genitourinary function in general. You should sit on the floor and start walking, alternately moving your legs forward, you do not need to bend your knees, try not to lift your legs off the floor, your arms are bent at the elbows and work actively. You should "walk" for 30 seconds, your back should be flat. Movement - active, with maximum forward movement. Otherwise, proper muscle tension will not occur. Perform a 5-6 approach with a short break.
Exercise number 10
This exercise requires some concentration. Lie on your back, place your right hand under your head and your left hand on your genitals. It is important to keep your palms warm by rubbing them until they warm up. Tighten the leg and back muscles, tightening and pulling the genitals slightly. Do it at least 20 times in 5 repetitions.
This simple exercise to improve strength at home helps increase blood circulation to the genitals, improving the supply of oxygen and blood.
Chinese exercises
Qigong is a special sports complex developed in China. There are a number of different Chinese complexes that can be used to cure various diseases. There is qigong, the purpose of which is to restore an erection. These exercises improve pelvic floor muscle tone, helping to improve blood circulation.
Chinese physical exercises for strength came to us from Ancient China, Taoist monks developed this system. In practice, this gymnastics allows not only to effectively solve the problems of restoring male sexual function, but also to treat other diseases of the pelvis.
Regular training in the Chinese method allows you to regain masculine strength. This complex is also recommended for those men who want to have offspring. Therefore, not so long ago in China, all young people who were going to get married had to do this qigong.
Qigong to restore sexual function allows you to saturate the pelvic muscles with oxygen, helping to normalize the body's reproductive function.
The male hormonal background is stabilized, the work of the entire genitourinary system as a whole is normalized and sperm quality is improved.
Qigong
To perform this complex, you will need a mat, a special one for yoga is the most suitable.
Exercise number 1
Lie on your stomach, legs outstretched, arms outstretched along the body, palms down. Rest your palms on the floor as you inhale, slowly raise your upper body as high as possible, your back bent. The lower part of the body does not work. Once you have reached the maximum point, tilt your head back and adjust this position for a while. Then, drawing smoothly, go down. Do lifts at least 10 times.
When performing this strength exercise at home, you do not need to lift your thighs off the floor, bend your body to the lumbar region, and do not make sudden movements. It is important to monitor breathing and execution rate, it is measured and uniform from start to finish.
Exercise number 2
Position - lying on your back, arms along the body, left leg bent. Exhaling slowly, at the same time raise the torso with the arms outstretched forward and one right leg straight. You need to get a wrinkle. The entire load falls on the left leg. The rise should be smooth, not sudden.
When the right knee is level with the left, lock in this position for a few seconds and return smoothly to the starting point. Exhale slowly at the same time. After that, switch legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.
In addition to actively supplying the pelvic floor muscles with oxygen, in this exercise, to increase strength in men, lower pressure training is exercised, which also contributes to achieving the overall goal.
Exercise number 3
Lie on the floor, arms along the body, legs in a crossed position - just above. Take a deep breath to inhale the air while slowly pushing your body up. Only the left heel and the back of the head should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Exhale gradually, sitting on the floor. In no case do not do it suddenly and do not fall. Change legs and do it again, but the right heel serves as support. Do it at least 10 times.
This body lift tones not only the pelvic and hip muscles, but the entire body. The main thing during the execution is to monitor your breathing, it should not be sharp with long breaks.
Exercise number 4
Lie on your back on the floor. The legs are straight, the hands are along the body. Slowly raise both feet until the socks touch the floor behind the head. At the same time, support the body with your hands, only the shoulder blades remain on the floor. Return to starting position. Do not drop your back, go up and down without a jerk. Repeat the exercise to regain strength at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have problems with your spine, osteochondrosis or peptic ulcer, it should not be performed at all. If your natural flexibility does not allow you to reach the legs with your hands, you can use ribbons, rope or belt.
Lie on your stomach. Hands along the body, bend the legs at the knees, grasp their wrists with the hands. The support should be on the stomach, your back is bent, make sure not to fall on your side, keep your balance. Take a deep breath.
When exhaling, pull your legs as close to your head as possible, your back bent as much as possible at this time, then relax and breathe again. Repeat this exercise to increase strength 10 times.
Exercise number 6
Stand on all fours, lower your head so that you can see your feet. Inhaling slowly, pull the knee of the left foot to the face. At the same time, the back remains stationary. Lock in for a few seconds and return to its original position. Pull the right knee to the face, also adjust the position, return to the starting point. Perform at least 10 times for each leg
Exercise number 7
Lie on the floor on your stomach. Extend the arms up on a diagonal and spread the legs. Your body should look like the intersection of two lines. One row is the left foot, the right arm, the second line is the right foot, the left arm. With a deep breath, raise your arms, head, and legs and hold in this position for a few seconds. Concentrate all the force on the stomach. Exhale slowly and lower your body to the starting point. Repeat at least 10 times.
If you perform this set of exercises for male potency at least four times a week, in a month it will have a clear positive effect. Male strength and reproductive system activity will return. The main condition is performance quality monitoring. If from the first day it is not possible to complete the set number of times, you should try to do more next time. Until the desired result is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles during exercise will not receive the necessary oxygen saturation and the long-awaited self-healing will not occur.
How to improve Kegel power
Kegel exercises can not only restore sexual function, but also get rid of prostate and hemorrhoids. This exercise also has a positive effect on erection. The great advantage of this gymnastics is that it can be performed not only at home but also at work and even on public transport and while driving. It does not require any special time, it can be done almost on the move.
The essence of gymnastics is the training of a single muscle - PC. To find it, you have to stop the flow while urinating, at this point the same PC muscle is tense. The exercise is simple, squeezing and relaxing the PC muscles. When squeezing, adjust the muscle for as long as possible, not less than 5-10 seconds, then relax for the same period of time.
Despite all the seeming simplicity, you have to start training a few times. So for the first time five is enough. Gradually, day by day, the number of times can increase. This exercise can be easily combined with any other complex gymnastics to improve strength in men.
Within three weeks, this exercise to improve erectile function will bring tangible results.