According to statistics, two out of ten men experience a decrease in potency. In 90% of cases, this is due to fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illness, etc. is a temporary phenomenon associated with
If persistent weakening of erection and a decrease in libido develop, this is a reason to consult a doctor.
Sometimes the cause is serious diseases, for which you should consult a doctor.
In most casesPhysical exercise helps to improve potency, its action is aimed at improving the blood supply of the pelvic organs, and as a result, blood flow to the penis increases.
Erectile dysfunction. Causes, symptoms
Erectile dysfunction or impotence is the absence or serious weakening of an erection in a man, making sexual intercourse impossible.
"Impotence" is diagnosed if a man fails more than 25% of sexual intercourse.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relationships with a partner, lack of self-confidence).
- Hormonal imbalance.
- As a result of vascular diseases.
- As a result of disturbances in the work of the central nervous system (stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs have a negative impact on men's health.
- Temporary impotence may develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is impotence, that is, the erection is weak or absent. Decreased libido and lack of ejaculation may also occur.
You need to seek medical help for successful treatment. The main thing is to correctly identify the cause of the potential disorder. Treatment will depend on the cause.
Few men know that in some cases, erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of exercises to increase potency
The effect of potency-enhancing exercises:
- improvement of blood circulation in reproductive organs;
- strengthen the muscles of the perineum, hips, legs;
- elimination of stagnation;
- increase the overall tone of the body.
With regular exercise without the use of drugs, erection increases, libido increases, mood improves, and a man gains confidence in his abilities. When done correctly, the effect is noticeable after a week of training.
Before starting training, you should consult your doctor. You cannot exercise during the active period of inflammatory diseases.
Types of training. Implementation technique
The purpose of the exercises is to improve blood circulation, eliminate congestion and strengthen the body as a whole.
A good effect is observed when training is combined with a healthy diet, you should give up bad habits. This combination helps prevent potential problems in many cases without the use of expensive drugs.
General rules:
- The key to success is regular exercise. It is better to study less time, but every day.
- Do not overload the body. The load increases gradually without sudden movements. There should be no severe pain after exercise.
- Ideally, you should do 5-6 different exercises 2-3 times a day.
- It is advisable to include exercises to increase the potential in general exercises - this will increase the overall tone of the body.
- During classes, movements are smooth, you can't hold your breath.
- It is important to exercise with a positive attitude.
Below are the best exercises for potency.
Pelvic pendulum
StopStand with your feet wide, about a foot longer than shoulder-width apart on each side. Watch itto squatuntil your hips are level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move backward, exhale forward. Movement speed may vary. It all depends on individual physical capabilities.
One approach involves moving the pelvis back and forth, it is necessary to perform at least 10 approaches in one cycle. At first, you can hold on to something with your hands to make it easier to keep your balance.
During exercise, the blood supply to the pelvic organs increases, and the muscles of the thigh and leg joints are strengthened.
The exercise will be effective only if the forward and backward movement is performed only by the pelvis and the body is still. If you feel tremors in your legs, you should take a break.
Run in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulate brisk walking. Duration from 1 minute to 5 minutes.
Take a sip
This exercise is done on all four legs. Arms and legs are strictly perpendicular to the floor.
Inhale and as you exhale, slowly tilt your pelvis back until your hips rest on your heels. Your arms should remain straight. It is important to feel how the spine and joints are stretched. In the last position, the extended arms lie on the floor with the palms, the forehead rests on the floor, the hips rest on the heels.
Perform all movements slowly, without sudden movements and without holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Lying on all fours is useful for preventing congestion, warming the joints and massaging the organs in the abdominal cavity. Bowel function improves with regular stretching.
Stone
While standing, keep your back straight and your legs slightly bent. You should squeeze and open your hip muscles as if you were holding an imaginary stone.
Squat down
In a standing position, spread your legs wide, about a foot longer than shoulder width on each side. Back straight, arms along the body, look forward.
Inhale smoothly and while exhaling, squat as slowly as possible without feeling discomfort. While at the lowest point, smoothly bend your body forward and place your hands between your legs as far as possible. At the same time, the palm slides along the floor and the thumbs are directed back. The legs are turned outwards by 45 degrees. There is no need to place them parallel or turn them further apart.
At the end point, freeze for a few seconds and start the reverse movement. While standing, take a few breaths, equalize your breathing and repeat the exercise several times.
During the exercise, the tone of the muscles of the perineum, hips and legs increases, and due to the contraction of the muscles, a natural prostate massage occurs.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the process of urinating. Repeat 15 to 50 times. The exercise can be done in any situation.
As a result of training, blockages are removed and prostate massage occurs.
Strengthening of the perineal muscles
The exercise is performed standing, back straight, arms relaxed. Take a normal inhalation and when you breathe in, squeeze the muscles of the anus, hold for a few seconds and gently relax.
After resting for a few seconds, repeat.
For the best effect, try to tense only the muscles of the anus, without the muscles of the buttocks.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and the control of the muscles that cause erection is strengthened. In addition, exercise reduces emotional stress and helps you free yourself from negativity.
"Butterfly" exercise
It is performed while lying on the back. The knees are bent, the legs are pulled up to the hips, the hands are on the knees.
After taking a deep breath, while exhaling, forcefully spread your knees with your hands, resisting with the muscles of your legs. Hold your breath. As you inhale, return your legs to the starting position, resisting with your hands. Movements are smooth, without jerks.
It should be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are exercised and prostate massage occurs. Arms and chest are additionally strengthened.
"Reeds" exercise
It is performed while lying on the back. Hands are behind the head, hands are joined and located behind the head.
After slowly inhaling, while exhaling, raise one leg vertically. Hold for a while and then make circular movements, as if you are drawing a circle with your foot, then a circle with the other hand. 3-4 circles in each direction.
Put your foot down. Hold your breath and repeat with the other leg.
It is important to keep your leg straight during the exercise.
Deep-seated pelvic muscles are developed. Blood circulation increases, muscles responsible for potency are stimulated. Exercise also normalizes the work of the digestive system and strengthens the tone of the abdominal muscles.
Bridge
Lie on your back, bend your knees, stretch your arms to your body. Focus on your legs and shoulder blades and lift your pelvis up. Breathe smoothly, without bending, and evenly. Hold for a few seconds at the top and slowly return to the starting position.
You should start with 5-7 approaches, gradually increase to 20 times.
Pelvic and abdominal muscles are developed, prostate gland is naturally stimulated.
Water procedures
To strengthen the walls of blood vessels, it is useful to take contrast baths for the lower part of the body.
To do this, prepare two bowls with cold (first cool, then gradually reduce the temperature) and hot water.
First sit in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be done every day for 15 minutes from 2 weeks to a month.
It is contraindicated for inflammatory processes in the pelvic organs.
The result
These are sample exercises for potential disorders. Before starting training, it is advisable to consult a doctor to prepare an individual program. At the beginning of the lessons, you can choose 4-5 exercises. The main thing is to exercise regularly. Gradually increase the intensity. Additionally, you can and should include general strengthening exercises in your workout.
The causes of erectile dysfunction can be very different.: from psychological disorders to serious diseases. For successful treatment, it is necessary to determine the cause. For many types of potency disorders, physical exercises have a good effect. An important condition is the regularity of classes.
Exercises have the maximum effect when combined with a special diet and giving up bad habits.