After the age of 40, many men who experience problems with decreased potency and erectile dysfunction often use gymnastics to increase it. Special exercises for men for potency can help. Such exercises not only improve physical fitness, but also eliminate stagnation in the sedentary parts of the body, which helps the genitals to get the necessary blood flow.
What is potential
Sexologists refer to the term "potential" only for men. This concept defines the sexual potential of the stronger sex. Potency, to some extent, characterizes the tension of the penis, the rate of erection and the duration of sexual intercourse. Potency is the ability and desire to have sex. Men with sexual problems can have many complexes, psychological barriers and diseases. The normal potential is approximately determined by the following external signs:
- warm hands;
- normal weight;
- non-pumped muscles;
- confidence;
- clean and smooth skin;
- developed sense of humor;
- strong gait;
- high intelligence;
- good sense of smell;
- low voice.
Which exercises increase potential
People who lead a sedentary lifestyle should swim in the pool or visit the gym. These activities improve men's health and prevent genital blockage. Although problems with loss of capacity are already occurring, swimming and various exercises will no longer help. Therefore, you will need to use special exercises to increase your potential. There is a full range of such activities:
- execution of the bridge;
- Pumping the PC muscle;
- "butterfly" training;
- pendulum;
- squat;
- tremors in the knees.
These physical exercises increase potential. With their regular and timely implementation, you can avoid taking medication and keep erectile function active for a long time. As a rule, exercise is aimed at improving the blood supply to the pelvic organs, which helps to prolong sexual intercourse. Exercise for potency has the following advantages:
- activate testosterone production;
- eliminates stagnation in the body;
- helps relieve stress.
Exercises to increase potential
Sex therapists have developed a whole lesson plan that combines the following exercises to return a man to normal sexual life and improve his potential:
- archWe lie on our backs, we extend our arms across the body. Raise the pelvis above the floor and lower it slightly. At the same time, the back remains compressed. We perform 10 times.
- Catch a stone. The legs are separated in a stable position. Imagine that you are pinching a ball or a stone with your knees. Squeeze your muscles as if trying to catch an object. Do 10 sets of 5 seconds each.
- Rotation by the pelvis. Starting position: feet shoulder-width apart. Performed while standing. The pelvis should rotate 30-40 times in each direction with a large amplitude.
To increase potency in men, all exercises should be done calmly with a gradually increasing load. It is good to start the exercises with a few repetitions and increase their number to 20 times. To get effective results, you need to do the exercises in a good mood. Also, don't forget to visit the gym and run.
Exercise to increase your potential
Various factors contribute to potential problems:
- unbalanced diet;
- chronic diseases;
- wrong lifestyle;
- bad habits;
- violation of the internal organs.
General strengthening physical exercises can help a man to increase his potential, which can be easily done at home, to prevent impotence and prostatitis. There are complexes developed by trainers and doctors, with the help of which you can maintain long-term physical and sexual health. Such exercises can generally increase potential and strengthen the male body.
Squat
Squats are an excellent prevention of prostatitis and prostate obstruction. Such exercises help to maintain the genitals and strengthen the hip muscles. It is better to start squatting 15 times. Complex squats should be included in the complex to restore potency. Plie and sumo squats, the classic version, can be dynamic and shallow. Squats and potentials are interrelated because effective squats can activate muscles in the perineum. To do the exercise properly, you need:
- keep your feet shoulder-width apart;
- take a deep breath and squat slowly as you breathe in;
- when you reach the bottom, you should place your hands between your feet, parallel to the carpet;
- lower your palms to the ground;
- then you should stop and take 5-10 breaths and exhale;
- you need to get up slowly while breathing;
- In the initial position, you can repeat the 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 cause of decreased sexual activity, so running plays an important role for potential. This exercise will help to strengthen the spirit and body. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increases resistance to depression and stress;
- increases endurance;
- strengthens and strengthens the immune system;
- helps keep the body in good condition;
- 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.
You need to run in the fresh air. Avoiding obstacles increases self-esteem; Long-distance running perfectly trains all the muscles and increases blood circulation in the genitals, which helps to prolong sexual intercourse. In the first runs, it is necessary to combine intermittent running with fast walking. It is better to go to classes in the morning, the training time should be 20 minutes a day. Warm up your muscles before running. Breathing should be equal during running.
Exercises to restore potency
For men who are experiencing a problem with decreased sexual function for the first time, physical recovery exercises for male potential will help. The most convenient and simple way to increase attractiveness is walking, which perfectly improves blood circulation in the genitals. With this lesson, the testicles are stimulated. To get the result of the walk, you have to walk about 3 km at high speed every day. There are other exercises to restore potency:
- Parade step. It is necessary to walk on the spot for at least 5 minutes (then the time may increase), try to lift high by pulling your knees to your stomach. The hands can be placed on the back of the head. This exercise warms up the joints.
- Skiing. Starting position - legs bent at the knees. While the toes should be pressed to the ground and the heels raised one by one, you should start running in place. When performing the task, you should move your knees quickly.
- Butterfly. Lying on the floor, you should bring your feet to the hips. Put your hands on your knees and spread your legs to the sides. The waist should not be lifted off the floor. You should try to touch the floor with your knees. You can help with your hands while moving. When you breathe, the exercise is done smoothly, but with muscle tension. Lowering the legs is also done on exhalation, but the hands do not help, but rather resist.
Exercise for the prostate
To strengthen the potency, the muscles in the pelvis are significantly improved during exercise. In addition, it lowers abdominal pressure, which leads to a natural massage of the prostate, improves metabolic processes in the prostate gland and increases blood flow to the genitals. Prostate training can also help improve the functioning of the nervous system, adrenal function and eliminate 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 that are important for the potential. Even if the procedure is performed a few hours before sexual intercourse, it can ensure a stable erection and increase potency during this period. The most effective prostate massage exercises:
- Extend your back. Starting position - kneeling. The chest should be bent as much as possible for 10 seconds. Repeat 3 times.
- Withdrawal of the anus. This can be done while sitting or standing all day. The anus should be pulled back strongly for 10 seconds. You can repeat 3 times in one approach.
- Chest from foot. Lying on the floor, you should pull your bent knee to your chest. Stretch the gluteal and psoas muscles. Hold it for 10 seconds.
- For the back muscles. You need to squeeze the abdominal muscles in your knees. Raise the arm and the opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Properly selected exercises for men's potential help to quickly improve the condition of the pelvic floor muscles and penis erection. In addition, there is an increase in the volume and intensity of ejaculation, and premature ejaculation is eliminated. Kegel exercises are considered the most effective for men with prostatitis. The popularity of this type of gymnastics lies in the fact that it can be performed at home without prior training. Several Kegel exercises:
- It is necessary to contract and relax the muscles of the perineum for about a minute. The movement should be repeated 10 times, gradually increasing the contraction time. Up to a maximum of 20 seconds.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles by pulling on the anus. You should do this 10 times in each approach, gradually increasing to 50.
- To cope with a small need. You should try to stop the reagent at least 4 times. At the same time, be sure to tense the muscles.
Exercises to increase libido
The concept of libido is psychological, potentially physiological. They are closely related. Indeed, often the decrease in libido and erectile dysfunction occurs due to stress, psychological trauma, overwork, feelings of anxiety, so strength training for men can not always help here. Consultation with a psychologist and sexologist may be required. Although there are a number 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 our genitals. We squeeze the muscles of the anus and legs, squeeze the genitals, tighten a little. We perform this exercise 20 times.
- Power education. Weightlifting helps the body produce testosterone. In this situation, you can do only a few squats and push-ups.
- Quickly walk barefoot. In this case, you need to walk on the stone or grass, not on the carpet at home. There are contraindications: skin diseases.