Many men after the age of 40, who have 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 physical fitness improves, but stagnation in the sedentary parts of the body is also 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 some extent, characterizes the tension of the penis, the speed with 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 power is approximately determined by the following external signs:
- warm hands;
- normal weight;
- non-pumped muscles;
- 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 sedentary lifestyles need to swim in the pool or visit the gym. These activities improve men's health and prevent genital congestion. However, if problems associated with a decrease in power have already appeared, swimming and various workouts will no longer help. Therefore, you will need to use specialized exercises to increase power. There is a whole range of such activities:
- execution of the bridge;
- pump the PC muscle;
- "butterfly" exercise;
- pendulum;
- squat;
- push-ups on the knees.
These physical exercises increase power. With their regular and timely implementation, you can avoid taking medications and keep erectile function active for a long time. As a rule, exercise is aimed at improving blood supply to the pelvic organs, which contributes to 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, in order to bring a man back to a normal sex life, have developed a whole scheme of lessons, which includes the following exercises to improve potency:
- Arch. 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 spread apart in a standing position. Imagine pinching a ball or rock with your knees. Contract your muscles as if you were trying to hold an object. Do 10 sets of 5 seconds each.
- Rotation of the pelvis. Starting position: feet shoulder-width apart. Performed standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises to increase power in men should be done calmly with a gradually increasing load. It is better to start the exercises with several repetitions, increasing their number up to 20 times. To achieve an effective result, it is necessary to perform the exercises in a good mood. At the same time, don't forget to visit the gym and go jogging.
Exercise to increase power
Various factors contribute to potency problems:
- unbalanced diet;
- chronic diseases;
- wrong lifestyle;
- bad habits;
- rupture 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 it is possible to maintain physical and sexual health for a long time. Such exercises can generally increase power and strengthen the male body.
squat
An excellent prevention of prostatitis and prostate gland congestion is doing squats. Such exercises help to maintain the genitals, strengthen the muscles of the buttocks. Better to start squats 15 times. Squats must be included in the complex to restore power. It can be plié and sumo squat, the classic, dynamic and superficial version. Squats and power are related because effective squats can activate the muscles of the perineum. To perform the exercise correctly it is necessary:
- put your feet shoulder-width apart;
- take a deep breath and as you exhale, perform a slow squat;
- when you reach the lower point, parallel to the carpet, you need to put your hands between your legs;
- lower your palms to the floor;
- then you should stop and take 5-10 breaths and exhalations;
- as you inhale, you need to get up slowly;
- in the starting position, you can repeat the inhalation, exhalation.
Run
The easiest way to keep fit is to run, 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 in potency. This exercise will help strengthen the spirit and body of 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 to 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. Jogging on obstacles increases self-esteem; long-distance running perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sex. 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 per day. Warm up your muscles before jogging. Breathing should be uniform while running.
Exercises to restore power
For men facing the problem of decreased sexual function for the first time, physical recovery exercises for male potency will help. The cheapest and easiest way to increase attraction is to walk, which perfectly improves blood circulation in the genitals. With this lesson the testicles are stimulated. To get the walking result, you should walk about 3km at a brisk pace every day. There are other exercises to restore potency:
- 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 high, pulling them to the stomach. Hands can be placed behind the head. This exercise warms up the joints.
- To ski. Starting position: the legs are bent at the knees. You need to start running in place, while the toes should be pressed to the floor and the heels should be lifted one by one. When you complete the activity, you need to quickly bring your knees forward.
- Butterfly. Lie on the floor, you should bring your feet to your buttocks. Put your hands on your knees and spread your legs to the sides. The loin must not be lifted off the floor. You should try to touch the mat with your knees. As you move, you can help with your hands. The exercise is performed smoothly on exhalation, but with muscle tension. The reduction of the legs is also performed on the exhale, but the hands do not help, but resist.
Exercise for the prostate
During the exercise to strengthen power, the work of the muscles located in the pelvic part is significantly improved. In addition, drops in abdominal pressure are reduced, which leads to natural prostate massage, improved metabolic processes in the prostate gland and increased 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 the organs important for potency. Even if the procedure is done several hours before intercourse, it can help ensure a stable erection and increased potency during it. The most effective prostate massage exercises:
- Stretching the back. Starting position - kneeling. It is necessary to tilt the chest as much as possible on the floor for 10 seconds. Repeat 3 times.
- Retraction of the anus. This can be done all day while sitting or standing. It is necessary to strongly retract the anus for 10 seconds. You can repeat in one approach 3 times.
- Leg to chest. Lying on the floor, you should pull your bent knee to your chest. Stretch your gluteal and psoas muscles. Hold it down for 10 seconds.
- For the back muscles. On your knees, you need to squeeze 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, 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. Different Kegel exercises:
- For about a minute it is necessary to contract the muscles of the perineum and relax them. The action is repeated 10 times, gradually increasing the time of contractions. Up to 20 seconds maximum.
- Relaxation and contraction of the inguinal muscles. It is necessary to reduce and tighten the gluteal muscles, attracting the anus. You need to do this 10 times per approach, gradually increase to 50.
- To cope with a small need. It is necessary to try to stop the jet at least 4 times. At the same time, be sure to strain your muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. In fact, a decrease in libido and erectile dysfunction often occurs due to stress, psychological trauma, overwork, feelings of anxiety, so exercises for men for potency cannot always help here. Consultation with a psychologist and a sexologist may be required. Although there is a number 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 anus and leg muscles, squeeze the genitals, slightly stretching them. We perform this exercise 20 times.
- Power training. Weight lifting helps the body produce testosterone. In this case, you can only do a few squats and pushups.
- Walking barefoot at a brisk pace. In this case, you do not have to walk at home on a carpet, but on stones or grass. There are contraindications: skin diseases.