Many men after the age of 40, experiencing decreased potency and erectile dysfunction problems, often use gymnastics to increase potency. Special exercises for men for potency can help. Thanks to such exercises, not only fitness improves, but also stagnation in sedentary parts of the body is eliminated, which helps the genitals to receive the necessary blood flow.
What is power
Sexologists refer to the term "potency" only to male sexuality. This concept defines the sexual capacities of the stronger sex. Power, to some extent, characterizes the tension of the penis, the speed at which an erection appears, 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 diseases. Normal potency is roughly determined by the following external signs:
- warm hands;
- normal weight;
- muscles not pumped;
- self-confidence;
- clean and smooth skin;
- developed sense of humor;
- vigorous gait;
- high intelligence;
- good sense of smell;
- low voice.
What exercises increase power?
People who lead a sedentary lifestyle need to swim in the pool or visit the gym. These activities improve men's health and prevent genital engorgement. Although, if problems associated with a decrease in power have already appeared, swimming and various workouts will no longer help. Therefore, you will have to use specialized exercises to increase power. There is a wide range of activities of this type:
- execution of the bridge;
- pump the PC muscle;
- exercise "butterfly";
- pendulum;
- squats
- push-ups in the knees.
These physical exercises increase power. With its regular and timely implementation, you can avoid taking medications and keep erectile function active for a long time. As a general rule, exercise aims to improve the blood supply to the pelvic organs, which contributes to a longer sexual intercourse. Physical exercises for power have the following positive aspects:
- activate testosterone production;
- eliminate stagnation in the body;
- help relieve stress.
Exercises to increase power.
Sex therapists, to return a man to a normal sex life, have developed a comprehensive class scheme, which includes the following exercises to improve potency:
- Bow. We lie on our back, 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 perform 10 times.
- Holding a stone. The legs are separated in a standing position. Imagine that you are pinching a ball or stone with your knees. Squeeze your muscles as if you are trying to hold an object. Do 10 sets of 5 seconds each.
- Rotation through the pelvis. Starting position: feet shoulder-width apart. Performed while standing. It is necessary to rotate the pelvis 30-40 times with great amplitude in each direction.
All exercises to improve power in men should be done calmly with a gradually increasing load. It is best to start the exercises with several repetitions, increasing their number up to 20 times. To achieve an effective result, you need to do the exercises in a good mood. At the same time, do not forget to visit the gym and go jogging.
Exercise to increase power
Several 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 with 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 he can maintain physical and sexual health for a long time. These exercises can generally increase power and strengthen the male body.
Squats
An excellent prevention of prostatitis and congestion in the prostate gland is to do squats. Such exercises help to maintain the genitals, strengthen the muscles of the buttocks. Better to start squatting 15 times. Squats should be included in the complex to restore power. They can be plié and sumo squats, the classic, dynamic and shallow version. Squats and power are interrelated because effective squats can activate the muscles of the perineum. To perform the exercise correctly, you must:
- feet shoulder width apart;
- take a deep breath and as you exhale, do a slow squat;
- reaching the bottom point, parallel to the mat, you need to place your hands between your legs;
- lower your palms to the ground;
- then you need to stop and take 5-10 breaths and exhales;
- while inhaling, you need to get up slowly;
- in the starting position, you can repeat inhalation, exhalation.
To run
The easiest way to stay in shape is by running, especially for people looking to lose weight. Many doctors point out that obesity is often the reason for a decrease in sexual activity, so running plays an important role for potency. This exercise will help to strengthen the spirit 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 endurance;
- energizes and strengthens the immune system;
- helps keep the body in good shape;
- trains the heart, endurance;
- improves blood circulation in the pelvic organs;
- helps prevent insomnia;
- strengthens the male reproductive system;
- there is an increase in testosterone levels;
- improves mood.
It is necessary to run outdoors. Jogging over obstacles increases self-esteem; Long-distance running perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sexual intercourse. In the first few runs, you need to combine interval jogging with brisk walking. It is better to go to classes in the morning, while the duration of training should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be even as you run.
Exercises to regain power
For men facing the problem of decreased sexual function for the first time, physical recovery exercises for male potency will help. The most affordable and simple way to increase attraction is to walk, which perfectly improves blood circulation in the genitals. With this lesson, the testicles are stimulated. To achieve the walking result, you need to walk about 3 km at a fast pace every day. There are other exercises to restore power:
- Parade step. It is necessary to march in place for at least 5 minutes (then an increase in time is possible), while trying to lift the knees up, pulling them towards the stomach. The hands can be put behind the head. This exercise warms up the joints.
- Ski. Starting position: the legs are bent at the knees. You should start running in place, while your toes should be pressed against the floor and your heels should be lifted one by one. Upon completion of the task, you need to quickly bring your knees forward.
- Butterfly. Lying on the floor, you must bring your feet to the buttocks. Put your hands on your knees and spread your legs to the sides. The spine should not lift off the ground. You should try to touch the carpet with your knees. While moving, you can help with your hands. The exercise is done gently as you exhale, but with muscle tension. Leg reduction is also carried out when exhaling, but the hands do not help, but resist.
Exercise for the prostate
During exercise to strengthen power, the work of the muscles in the pelvic part is significantly improved. In addition, abdominal pressure drops are reduced, which leads to a natural massage of the prostate, improves metabolic processes in the prostate gland, and increases blood flow to the genitals. Exercise for the prostate can also help improve the functioning of the nervous system, adrenal function and the elimination of inflammatory processes.
Exercises for prostate massage.
Prostate massage is of great therapeutic importance for the prevention and treatment of prostate diseases. Its implementation provides the necessary blood flow to organs important for potency. Even if the procedure is carried out several hours before intercourse, it can help ensure a stable erection and increased potency during intercourse. 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.
- Retraction of the anus. This can be done all day sitting or standing. It is necessary to retract the anus forcefully for 10 seconds. You can repeat in one approach 3 times.
- Leg to chest. Lying on the floor, you should bring your bent knee to your chest. Stretch the gluteal and psoas muscles. Hold this for 10 seconds.
- For the back muscles. On your knees, you need to tense your abdominal muscles. Raise your arm and opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Properly selected exercises for men's potency help to quickly improve the condition of the pelvic floor muscles and the erection of the penis. In addition, it increases 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 prior preparation at home. Various 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 time of contractions. Up to 20 seconds maximum.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles, attracting the anus. You need to do it 10 times per focus, gradually increasing to 50.
- To meet a small need. It is necessary to try to stop the jet at least 4 times. At the same time, be sure to tense your muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. In fact, low libido and erectile dysfunction often occur due to stress, psychological trauma, overwork, feelings of anxiety, so men's exercises 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 the right hand and apply the left to the genitals. We tighten the muscles of the anus and legs, squeeze the genitals and stretch them slightly. We do this exercise 20 times.
- Power training. Weight lifting helps the body make testosterone. In this case, you can only do a few squats and push-ups.
- Walking barefoot energetically. In this case, you should not walk at home on a carpet, but on stones or grass. There are contraindications: skin diseases.