Many men over the age of 40 who experience 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 improves physical shape, but also eliminates stagnation in the sedentary parts of the body, which helps the genitals to receive the necessary blood flow.
What is potency
Sexologists refer to the term "potency" only to male sexuality. This concept determines the sexual capabilities of the stronger sex. Efficacy to some extent characterizes the tension of the penis, the rate at which an erection occurs, and the duration of sex. Potency is the ability and desire for sexual intercourse. Men with sexual problems can have many complexes, psychological barriers and illnesses. Normal potency is roughly determined by the following external signs:
- warm hands;
- normal weight;
- not inflated muscles;
- self-confidence;
- clean and smooth skin;
- developed sense of humor;
- energetic gait;
- high intelligence;
- good sense of smell;
- low voice.
What exercises increase potency
People who lead a sedentary lifestyle should swim in the pool or visit the gym. These activities improve men's health and prevent genital congestion. Although, if you already have problems with reducing potency, swimming and various workouts will no longer help. Therefore, you will need to use specialized exercises to increase potency. There is a whole range of such activities:
- execution of the bridge;
- pumping the PC muscle;
- butterfly exercise;
- pendulum;
- squats;
- knee braces.
These exercises increase potency. With regular and timely use, you can avoid taking medications and keep erectile function active for a long time. As a rule, the exercises are aimed at improving the blood supply to the pelvic organs, which contributes to longer intercourse. Potency exercises have the following advantages:
- activation of testosterone production;
- elimination of stagnation in the body;
- help relieve stress.
Exercises to increase potency
In order to return the man to a normal sexual life, sex therapists have developed a whole scheme of classes, which includes the following exercises to improve potency:
- arch. We lie on our backs, stretching our arms over our bodies. Raise the pelvis above the floor and lower it slightly. At the same time, the back remains pressed. We perform 10 times.
- Holds a stone. The legs are spread in an upright position. Imagine pressing a ball or stone with your knees. Tighten your muscles as if trying to hold an object. Do 10 sets of 5 seconds each.
- Pelvic rotation. Starting position: feet shoulder-width apart. It is performed in an upright position. It is necessary to rotate the pelvis 30-40 times with a large 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 a few repetitions, increasing their number to 20 times. To achieve an effective result, you need to do the exercises in a good mood. At the same time, don't forget to visit the gym and jog.
Exercise to increase potency
Various factors contribute to potency problems:
- unbalanced diet;
- chronic diseases;
- wrong lifestyle;
- bad habits;
- disruption of the internal organs.
To avoid impotence and prostatitis, a man can be helped with general strengthening exercises to increase potency, which can be easily performed at home. There are complexes developed by coaches 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.
Squat
An excellent prevention of prostatitis and congestion in the prostate gland is doing squats. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. It is better to start squatting 15 times. Squats should be included in the potency recovery complex. This can be pleated and sumo squats, the classic version, dynamic and braided. Squats and potency are interrelated because effective squats can activate the muscles in the perineum. To perform the exercise correctly, you must:
- place your feet shoulder-width apart;
- take a deep breath and while exhaling, do a slow squat;
- when you reach the lower point, parallel to the carpet, you should place your hands between your legs;
- lower your palms to the floor;
- then you should stop and take 5-10 inhales and exhales;
- as you inhale, you should rise slowly;
- in the starting position you can repeat the inhalation, the 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 reduced sexual activity, so running plays an important role in potency. This exercise will help strengthen the spirit and body of a man. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increases 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 avoid insomnia;
- strengthens the male reproductive system;
- there is an increase in testosterone levels;
- improves mood.
You need to run in the fresh air. Running over obstacles increases self-confidence; long-distance running trains all muscles perfectly and increases blood circulation in the genitals, which helps to prolong sex. For the first runs it is necessary 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 a day. Warm up your muscles before jogging. Breathing should be even during running.
Exercises to restore potency
For men who are experiencing the problem of reduced sexual function for the first time, exercise to restore male potency will help. The most accessible and simple way to increase attraction is walking, which perfectly improves blood circulation in the genitals. This lesson stimulates the testicles. To achieve the result of walking, you need to walk about 3 km at a fast pace every day. There are other exercises to restore potency:
- Parade step. You need to march on the spot for at least 5 minutes (then it is possible to increase the time) while trying to lift your knees high, pulling them to the stomach. The hands can be placed behind the head. This exercise warms the joints.
- Skiing. Starting position - legs bent at the knees. You should start running on the spot, while the toes should be pressed to the floor and the heels should be raised one by one. When performing the task, you need to quickly put your knees forward.
- butterfly. Lying on the floor, you should bring your feet closer to your buttocks. Put your hands on your knees and spread your legs to the side. The belt 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 lowering of the legs is also done when exhaling, but the hands do not help, but resist.
Exercise for the prostate
During the exercise to strengthen the potency, the work of the muscles located in the pelvic part is significantly improved. In addition, reductions in abdominal pressure are reduced, leading to natural prostate massage, improved metabolic processes in the prostate gland and increased blood flow to the genitals. Prostate exercises can also help improve the functioning of the nervous system, the function 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 the necessary blood flow to the organs important for potency. Even if the procedure is performed a few hours before intercourse, it can help ensure a stable erection and increase potency during it. The most effective exercises for prostate massage:
- Stretching the back. Starting position - kneel. You need to tilt your chest to the floor as much as possible for 10 seconds. Repeat 3 times.
- Retraction of the anus. This can be done throughout the day in a sitting or standing position. 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 the bent knee to your chest. Stretch the gluteal and psoas muscles. Hold this for 10 seconds.
- For the muscles of the back. You need to tighten your abdominal muscles on your knees. Raise both the arm 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 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 prior preparation at home. Some Kegel exercises:
- For about a minute you need to contract the muscles of the perineum and relax them. The action should be repeated 10 times, gradually increasing the time of contractions. Up to 20 seconds maximum.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles, attracting the anus. You need to do it 10 times per approach, gradually increasing to 50.
- To deal with a small need. You need to try to stop the jet at least 4 times. At the same time, don't forget to tense your muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. In fact, decreased libido and erectile dysfunction often occur due to stress, psychological trauma, fatigue, anxiety, so potency exercises for men may not always help here. You may need to consult a psychologist and sexologist. Although there is a set of exercises that include exercises to increase libido:
- He is lying on his back. You need to rub your palms. We lower our head to the right hand and apply the left to the genitals. We tighten the anus and leg muscles, squeeze the genitals, stretch them slightly. We perform this exercise 20 times.
- Strength training. Lifting weights 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 not walk home on a carpet, but on stones or grass. There are contraindications: skin diseases.