Many men over 40, with problems with reduced potency and erectile dysfunction, use gymnastics to increase it. Special men's exercises to increase potency can help. Thanks to these exercises, you not only improve your fitness, but also eliminate stagnation in the sedentary parts of the body, which helps the genitals receive the necessary blood flow.
what is power
Sexologists refer to the term "potency" only for male sexuality. This concept defines the sexual capabilities of the stronger sex. Potency, to some extent, characterizes the tension of the penis, the rate of appearance of an erection, 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 approximately determined by the following external signals:
- warm hands;
- normal weight;
- unpumped muscles;
- self confidence;
- clean, smooth skin;
- developed a sense of humor;
- vigorous gait;
- high intelligence;
- good sense of smell;
- low voice.
Which exercises increase potency
People who lead a sedentary lifestyle need to swim in the pool or go to the gym. These activities improve men's health and prevent genital congestion. However, if problems associated with decreased power have already arisen, swimming and various workouts will no longer help. Therefore, you will have to use specialized exercises to increase potency. There is a wide variety of these activities:
- bridge execution;
- pump the PC muscle;
- "butterfly" exercise;
- pendulum;
- squats;
- knee crunches.
These physical exercises increase potency. With its regular and timely implementation, 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 longer intercourse. Physical exercises for power have the following positive aspects:
- activate testosterone production;
- eliminate body stagnation;
- helps relieve stress.
Exercises to increase power
Sex therapists, in order to return men to a normal sex life, have developed a whole schedule of classes, which includes the following exercises to improve potency:
- Bow. We lie on our backs, extend our arms along our sides. Raise the pelvis above the floor and lower it a little. At the same time, the back remains under pressure. We performed 10 times.
- Holding a stone. The legs are open in an upright position. Imagine you are pinching a ball or rock with your knees. Contract your muscles as if you were trying to hold onto an object. Do 10 sets of 5 seconds each.
- Rotation through the pelvis. Starting position: feet shoulder-width apart. Executed standing up. It is necessary to rotate the pelvis 30-40 times with great 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 several repetitions, increasing their number up to 20 times. To obtain an effective result, it is necessary to do the exercises in a good mood. At the same time, don't forget to go to the gym and run.
Exercise to increase power
Several factors contribute to power problems:
- unbalanced diet;
- chronic diseases;
- wrong lifestyle;
- bad habits;
- disturbance of the internal organs.
To avoid impotence and prostatitis, the man can be helped by general strength exercises to increase potency, which can be easily performed at home. They are complexes developed by trainers and doctors, with the help of which you can maintain your physical and sexual health for a long time. These exercises can generally increase potency and strengthen the male body.
Squats
An excellent prevention of prostatitis and prostate congestion is the squat. These exercises help maintain the genitals by strengthening the muscles in the buttocks. Better start crouching 15 times. Squats should be included in the complex to restore potency. It could be plie 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:
- spread your feet shoulder-width apart;
- take a deep breath and, as you exhale, do a slow squat;
- when reaching the lower point, parallel to the mat, you have to place your hands between your legs;
- lower your palms to the floor;
- then you should stop and breathe and exhale 5-10;
- when inhaling, you need to get up slowly;
- in the starting position, you can repeat the in-breath, the out-breath.
Run
The easiest way to keep fit is running, especially for people looking to lose weight. Many doctors point out that obesity is often the cause of decreased sexual activity, so running plays an important role in power. This exercise will help to strengthen a man's spirit and body. 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. Running over obstacles increases self-esteem; long-distance running perfectly trains every muscle and increases blood circulation to the genitals, which helps to prolong sex. In the first races, it is necessary to combine interval running with brisk walking. It's best to go to classes in the morning, while the training duration should be 20 minutes a day. Warm up your muscles before running. Breathing should be even while running.
Exercises to restore potency
For men who are first faced with the problem of decreased sexual function, male potency recovery exercises can help. The most accessible and simplest way to increase attraction is walking, which perfectly improves blood circulation to the genitals. With this lesson, the testicles are stimulated. To get the result of walking, you should walk about 3 km at a brisk pace every day. There are other exercises to restore potency:
- Parade stage. It is necessary to march in place for at least 5 minutes (then you can increase the time) while trying to lift your knees high, pulling them towards your stomach. Hands can be placed behind the head. This exercise warms up your joints.
- Skiing. Starting position - legs bent at the knees. You need to start running on the spot, while your toes must be pressed into the ground and your heels must be lifted one by one. Upon completion of the task, you should quickly bring your knees forward.
- Butterfly. Lying on the floor, you should put your feet on your buttocks. Place your hands on your knees and spread your legs out to the sides. The loin must not be lifted off the ground. You should try touching the mat with your knees. While moving, you can help with your hands. The exercise is done gently as you exhale, but with muscle tension. The reduction of the legs is also done on exhalation, but the hands do not help, but they resist.
Prostate Exercise
During exercise to strengthen power, the work of the muscles located in the pelvic area is significantly improved. In addition, abdominal pressure drops are reduced, which leads to natural prostate massage, improved metabolic processes in the prostate and increased blood flow to the genitals. Prostate exercises can also help improve nervous system function, adrenal function and the elimination of inflammatory processes.
Prostate Massage Exercises
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 performed several hours before intercourse, it can help ensure a stable erection and increased potency during intercourse. The Most Effective Prostate Massage Exercises:
- Stretching your back. Starting position - kneeling. It is necessary to lean your chest towards 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 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 against your chest. Stretch your glutes and psoas muscles. Hold for 10 seconds.
- For back muscles. On your knees, you need to tighten your abdominal muscles. Raise 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 pelvic floor muscles and penile erection. In addition, there is an increase in the volume and strength of the ejaculation, and premature ejaculation disappears. Kegel exercises for men with prostatitis are considered to be the most effective. The popularity of this 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 must be repeated 10 times, gradually increasing the duration of the contractions. 20 seconds maximum.
- Groin muscle relaxation and contraction. It is necessary to reduce and contract the gluteal muscles, pulling on the anus. You need to do this 10 times per approach, gradually increase it to 50.
- To handle 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, there is often a decrease in libido and erectile dysfunction due to stress, psychological trauma, overwork, feelings of anxiety; therefore, men's exercises to increase potency may 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:
- Lying 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 contract the muscles of the anus and legs, squeeze the genitals, stretching them slightly. We performed this exercise 20 times.
- Strength training. Weight lifting helps the body produce testosterone. In that case, you can only perform a few squats and push-ups.
- Brisk walk barefoot. In this case, you don't need to walk around the house on a rug, but on rocks or grass. There are contraindications: skin diseases.