Many men after 40 years, who are experiencing problems with reduced potency and erectile dysfunction often use the exercise for its improvement. Can help special exercises for men potency. Thanks to such persecution not only improves the physical form, but also a zone will be disposed of stagnant phenomena in the sedentary parts of the body that helps to of the sexual organs receive the required blood flow.
What is the potency
Sexologists the term "potency" belongs only to the male sexuality. This term defines the sexual abilities of the representatives of the stronger sex. Potency to a certain extent, characterizes the tension of a penis, speed of emergence of an erection, duration of sex. Potency is the ability and willingness to perform sexual intercourse. In men with sexual problems may occur a lot of complexes, and psychological barriers of the disease. Normal potency approximately determine the following external symptoms:
- warm hands;
- normal weight;
- not laoreet super muscles;
- clean and smooth the skin;
- developed sense of humor;
- energetic walk;
- high intelligence;
- a good sense of smell;
- a quiet voice.
What exercises increase the potency
People who lead a sedentary life, it is necessary to swim in the pool, or visit the sports hall. These activities improve the status of men's health and prevent stagnation in the genital organs. Although, if they have already appeared problems that are associated with a decrease in potency, swimming and various exercises can help. So you need to use specialized exercises to increase the potency. There are a number of these professions:
- the implementation of the bridge;
- venting RS-muscles;
- exercise "butterfly";
- the pendulum;
- pushups on your knees.
Data exercises increase the potency. In their regular and rapid filling can be avoided by taking the medication and to preserve erectile function in an active state. As usual, the charge is aimed at improving blood circulation in the pelvic organs, which contributes more than long penis of the law. Exercises for potency have the following positive points:
- they activate the production of testosterone;
- eliminate stagnation in the body;
- contribute to the breakdown of stress.
Exercises to increase potency
The sexologist, to return a man to normal sexual life, have developed a class diagram, which contains the following exercises to improve the potency of:
- Arch. Go to on your back, hands dragging along the hull. Raise the pan above the floor and slowly plunge it. Back when it remains pressed. We perform 10 times.
- Endurance of stone. Legs in a standing position. Imagine that you are the knees clamp the ball or stone. Tighten your muscles as if you're trying to keep the subject. The 10 hits to 5 seconds each.
- Rotation of the pelvis. Starting position: feet shoulder width apart. Is performed in a standing position. Need for a 30-40 times with a large amplitude to rotate the pelvis in any direction.
All the exercises to increase potency in men is the need to perform relaxed with gradually increasing load. The best you're going to start to carry out with a few repetitions, thereby increasing their number up to 20 times. In order to achieve an effective result, it is necessary to do the exercises in a good mood. Do not forget about visiting the gym and the persecution of jogging.
Exercises to increase potency
Problems with potency contribute different factors:
- an unbalanced diet;
- chronic disease;
- the wrong way of life;
- bad habits;
- a violation of the functioning of the internal organs.
To prevent impotence and inflammation of the prostate gland men can help a tonic exercise to increase potency, which can be easily performed at home. It is designed by coaches and doctors complexes, using which you can permanently save the physical and sexual health. These lessons are able to generally increase the efficiency and strengthen the male body.
An excellent prevention of prostatitis and stagnation in the prostate gland is the performance of sit-ups. Such exercises contribute to the maintenance of the genital organs, strengthening the muscles of the buttocks. It is better to start the squat with the 15 times. Squats definitely belongs to the complex for the resumption of potency. It can be squats plie and sumo, the classic version, the dynamic and shallow. Squats and potency are interrelated, t. effective squats are able to activate the muscles of the perineum. How to perform the exercises correctly, you will need:
- put your feet shoulder-width apart;
- deeply inhale and exhale to a slow squat;
- when reaching the bottom point, parallel to the Mat you need to hands between legs;
- the palms of the skip floor;
- furthermore, it is necessary to stop and do 5-10 breaths and exhalations;
- on the inhale you need to slowly rise;
- in the original position it is possible to repeat a deep breath, exhale.
The easiest way to maintain a good physical fitness is a running, especially for people who want to get rid of excess weight. Many doctors point out that obesity is often the cause of a decrease in sexual activity, so run the potency plays an important role. This exercise will help to strengthen the spirit and body for men. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increases the resistance to depression and stress;
- increases endurance;
- provides energy and enhances immunity;
- helps to maintain the body in good shape;
- trains the heart, perseverance;
- improves blood circulation in the pelvic organs;
- helps to prevent insomnia;
- it strengthens the sexual system of men;
- occurs increased levels of testosterone;
- improves mood.
Need to run around in the fresh air. Running with overcoming obstacles increasing self-esteem; long-distance running excellent trains all the muscles and increases the blood circulation in the genital organs, which helps to prolong sex. At first Jogging is a need to combine the internal interval running with fast walking. It is better to walk for exercise in the morning, while the exercise duration should be 20 minutes a day. Muscles before start it is necessary to warm up. While running is breathing should be uniform.
Exercises to restore potency
Men, for the first time face to face with the problem of the decline in sexual functions, which give you a natural restorative workout for male potency. The most affordable and the easiest way to increase the attractiveness of walking, which is perfectly improves blood circulation in the genital organs. In this lesson occurs stimulation of the work of the testes. To achieve the result of the walk, you need every day to run after about 3 miles at a fast pace. There are other exercises for the restoration of potency:
- A big step. It is necessary to March on the spot for at least 5 minutes (then, it is possible to increase the time), trying to when doing high lift your knees, pulling up towards the belly. Hands can be behind your head. Perform this exercise warms up the joints.
- Skipping. Starting position – legs bent at the knees. Need to start jogging on the spot, the socks must be pushed to the floor, and the heel must lift up and alternately. In the performance of tasks it is necessary to quickly put your knees forward.
- Butterfly. Lying on the floor, it is necessary to sum up the feet to the buttocks. Hands put on the knees and relax your legs out to the sides. The lower back can not be to your flooring. One must try to touch the knee joints of the Mat. During the move can help with your hands. The exercise is performed smoothly, as you exhale, but with the tension of the muscles. Shuffling feet currently underway, as you exhale, but the hands are at this do not help, but hinders.
Exercises for the prostate
When performing exercises to strengthen the potency significantly improves the work of muscles, which are located in the pelvic area. In addition, smaller fluctuations in abdominal pressure, which leads to the natural massage of the prostate, improvement of exchange processes in the prostate gland and increasing the flow of blood to the penis organ. Exercise for prostate cancer can still contribute to improving the functioning of the nervous system, adrenal function, removal of inflammatory processes.
Exercises for the prostate massage
A great therapeutic importance for the prevention and treatment of diseases of the prostate is prostate massage. Its implementation ensures the necessary blood flow to the important for the effectiveness of the authorities. Although the procedure to spend a few hours before intercourse, it can help ensure stable erection and the rise potency during. The most effective exercise for prostate massage:
- Stretching the back. Starting position – on his knees. Maximum tilt the chest to the floor for 10 seconds. Repeat 3 times.
- Retraction of the rear of the passage. That you can do throughout the day, anywhere, sitting or standing. It is necessary to strongly pull the rectum for a period of 10 seconds. Repeat for one approach it is possible to 3 times.
- Legs to your chest. Lying on the floor, you need to pull the elastic knee to your chest. To stretch the gluteus minimus and the lumbar muscles. Have so 10 seconds.
- For the back muscles. On your knees, it is necessary to strain the abdominal muscles. At the same time lift the opposite arm and leg. Holds – 10 seconds.
Kegel exercises for men when inflammation of the prostate
Properly selected exercises for the potency of men helps to quickly improve the condition of the muscles of the pelvic floor and penile erection. In addition, the increase in the volume and force of ejaculation, disappear the premature ejaculation. The most effective are considered Kegel exercises for men when inflammation of the prostate gland. The popularity of such exercises lies in the fact that it can be carried out without previous preparation in home conditions. A few Kegel exercises:
- About a minute is necessary to carry out the contraction of the muscles of the perineum and to release them. The action must be repeated 10 times, gradually increasing the time slices. A maximum of 20 seconds.
- Relaxation and contraction of the muscles of the groin. It is necessary to take into account and strain your gluteus minimus muscles pulling the anus. It is to be done 10 times per approach, and gradually increase to the 50.
- Relieve small need. You will need a minimum of 4 times to try to pause the stream. While not necessarily straining the muscles.
Exercises to increase libido
The concept of libido - psychological, potency – physiological. They are closely related. Because often a decline in libido and erectile dysfunction occurs due to stress, mental injury, fatigue, feelings of anxiety, and therefore here can not always help exercises for men potency. It may be necessary counselling psychologist and sex therapist. Even if it is a complex of activities, which includes exercise to increase libido:
- Lying on your back. It is necessary to grind in the palm of your hand. Dive head on right hand, while the left – apply to the genital area. Straining of the rectum and the muscles of the legs, compressed the genitals, slightly pulling it. Perform this exercise 20 times.
- Strength training. Weight training exercises helps the body to produce testosterone. In this case it is possible to achieve only a few sit-ups and push-ups.
- Brisk walking barefoot. When the walk should be at home on the carpet, but after rocks or grass. There are contraindications: skin diseases.
The information referred to in the article is exploratory in nature. Materials of the article is not calling for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.