Many men over the age of 40, experiencing reduced potency and erectile dysfunction, often use gymnastics to increase it. Special exercises for men for potency will help you. Such exercises not only improve the physical shape, but also eliminate stagnation in the sedentary parts of the body, which helps the genitals to receive the necessary blood flow.
What is the potential
Sexologists refer to the term "potency" only as male sexuality. This concept defines the sexual abilities of the stronger sex. And disease. Normal potency is roughly defined by the following external signs:
- Warm hands;
- Normal weight;
- No pumped muscles;
- Self-confidence;
- Clean and smooth skin;
- Developed sense of humor;
- Energetic walking;
- High intelligence;
- Good smell;
- Low voice.
What exercises increase potency
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 swelling. However, if you have already experienced problems related to potency impairment, swimming and various exercises will no longer help us. Therefore, you will need to use specialized exercises to increase your potency. There are a number of such activities:
- Bridge performance;
- Pumping out a computer muscle;
- Exercise "Butterfly";
- ქანქარა;
- squats;
- Pushes on the knees.
These physical exercises increase potency. With their regular and timely exercise you can avoid taking medication and activate erectile function for a long time. Typically, exercise is aimed at improving the blood supply to the pelvic organs, which promotes prolonged sexual intercourse. Exercise for potency has the following positive aspects:
- Activation of testosterone production;
- Eliminate stagnation in the body;
- Help relieve stress.
Exercises to increase potency
Sex therapists have created a whole class scheme to return men to a normal sex life, which includes the following exercises to improve potency:
- Arch. We pull on the back, we stretch the arms along the body. Raise your pelvis above the floor and lower it slightly. At the same time, the back remains pressed. Perform 10 times.
- Holds the stone. The legs are spread apart in a standing position. Imagine you are kneeling a ball or a stone. Stretch your muscles as if trying to catch an object. Do 10 sets of 5 seconds each.
- Rotation by pelvis. Starting position: feet shoulder width apart. Done while standing. It is necessary to rotate the pelvis 30-40 times with a larger amplitude in each direction.
All exercises to enhance potency in men should be performed quietly, with gradually increasing load. It is better to start the exercises with several repetitions, increase their number by 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 jog.
Exercise to increase potency
Various factors contribute to potential problems:
- Unbalanced diet;
- Chronic diseases;
- Wrong lifestyle;
- Bad habits;
- Disruption of internal organs.
To prevent impotence and prostatitis, men can be helped by general strengthening physical exercises to increase potency, which can easily be performed at home. There are complexes developed by trainers and doctors, with the help of which you can maintain physical and sexual health for a long time. Such exercises can generally increase potency and strengthen the male body.
Seats
An excellent prevention of prostatitis and swelling in the prostate gland is to do sedation. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. It is better to start sitting 15 times. There must be scooters in the complex to restore potency. It can be plie and sumo squats, the classic version, dynamic and superficial. Sitings and potency are interrelated because effective sitting can activate the perineum muscles. To perform the exercise correctly, you need to:
- Spread your legs shoulder-width apart;
- Take a deep breath and make a slow sit-up while exhaling;
- When reaching the bottom point, parallel to the carpet, you need to place your hands between your legs;
- Put your hands on the floor;
- Then you should stop and take 5-10 breaths and exhale;
- You need to lift slowly while inhaling;
- In the initial position, you can repeat the inhale, exhale.
run
The easiest way to stay in shape is jogging, especially for those who are trying to lose weight. Many doctors point out that obesity is often the cause of decreased sexual activity, so jogging plays an important role in potency. This exercise will help strengthen the soul and body of men. In addition, this sport has the following effects on the body:
- Strengthens the nervous system, increases resistance to depression and stress;
- Improves endurance;
- Gives energy 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 jog in the fresh air. Jogging over obstacles increases self-esteem; Long distance jogging perfectly trains all the muscles and increases blood circulation in the genitals, which helps to prolong sex. On the first runs it is necessary to combine interval jogging with fast walking. It is better to go to lessons in the morning, and the duration of exercise should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be even while jogging.
Exercises to restore potency
For men who are experiencing the problem of impaired sexual function for the first time, physical potency exercises for male potency will help. The most affordable and easy way to increase attractiveness is to walk, which perfectly improves blood circulation to the genitals. This lesson stimulates the testicles. To achieve the result of walking you have to walk at a speed of about 3 km daily. There are other exercises to restore potency:
- Parade step. It is necessary to walk on the ground for at least 5 minutes (then it is possible to increase the time), while raising the knees, pulling on the abdomen. Hands can be placed on the back of the head. This exercise warms the joints.
- skiing. Starting position - legs bent at the knees. You should start jogging on the ground, while your toes should press against the floor, and your heels should be raised one by one. You need to move your knees forward quickly while completing the task.
- Butterfly. When lying on the floor, you should bring your feet up to your buttocks. Put your hands on your knees and spread your legs to the sides. The year should not be lifted off the floor. You should try to touch the carpet with your knees. You can help by hand when moving. Exercise is done while breathing smoothly but with muscle tension. The lowering of the legs is also done while exhaling, but the hands do not help but resist.
Exercise for the prostate
Exercise to strengthen the potency significantly improves the work of the muscles located in the pelvic area. In addition, it reduces the drop in abdominal pressure, which leads to a natural massage of the prostate, improving metabolic processes in the prostate gland and increasing blood flow to the genitals. Exercise for the prostate also helps to improve the functioning of the nervous system, the functioning of the adrenal glands 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 essential blood flow to organs important for potency. Even if the procedure is performed a few hours before sexual intercourse, it can ensure a stable erection and increase potency during it. The most effective prostate massage exercises:
- Spinal stretching. Starting position - kneeling. It is necessary to tilt the chest to the floor for a maximum of 10 seconds. Repeat 3 times.
- Anus retraction. This can be done while sitting or standing all day. It is necessary to move the anus vigorously for 10 seconds. You can repeat one approach 3 times.
- Leg to chest. When lying on the floor, you should bring your bent knee to your chest. Stretch the gluteal and psoas muscles. Hold it for 10 seconds.
- For the spinal muscles. On the knees, you need to tighten the abdominal muscles. Raise your hand and the opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Properly selected exercises for male 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 ejaculation volume and strength and premature ejaculation disappears. Kegel exercises are most effective for men with prostatitis. The popularity of such gymnastics lies in the fact that it can be performed at home without prior training. Some of Kegel exercises:
- It is necessary to compress and relax the perineum muscles for about one minute. The action should be repeated 10 times, gradually increasing the compression time. Up to a maximum of 20 seconds.
- Relaxation and contraction of the uterine muscles. It is necessary to reduce and stretch the gluteal muscles, to draw the anus. You should do this 10 times with each approach, gradually increasing to 50.
- Dealing with small needs. It is necessary to stop the cannon at least 4 times. At the same time, be sure to tense the muscles.
Exercises to increase libido
The notion of libido is psychological, potentially physiological. They are closely related. Indeed, often libido and erectile dysfunction occur due to stress, psychological trauma, overload, feelings of anxiety, so exercises for men for potency may not always help here. You may need to consult a psychologist and a sexologist. Although there is a set of exercises that include exercises to increase libido:
- Lying on his back. It is necessary to rub the wrists. We lean on the right hand and on the left we turn to the genitals. We stretch the muscles of the anus and legs, we stretch the genitals, we stretch them slightly. We perform this exercise 20 times.
- In power training. Exercise helps the body produce testosterone. In this case, you can perform only a few squats and push-ups.
- Fast walking barefoot. In this case, you should walk not on the carpet at home, but on stones or grass. There are contraindications: skin diseases.