Many men after the age of 40, who have 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 does the physical form improve, but stagnation in the seated parts of the body is also eliminated, which helps the genitals to get the necessary blood flow.
What is potency
Sexologists mention the term "potency" only for male sexuality. This concept defines the sexual abilities of the stronger sex. Potency, to some extent, is characterized by penile tension, 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 diseases. 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;
- strong gait;
- high intelligence;
- good sense of smell;
- quiet voice.
Which exercises increase potency
People who lead a sedentary lifestyle must swim in the pool or visit the gym. These activities improve men's health and prevent genital obstruction. Although, if problems related to the reduction of potency have already appeared, swimming and various trainings will no longer help. Therefore, you will need to use specialized exercises to increase potency. There are a number of such activities:
- construction of a bridge;
- PC muscle pumping;
- exercise "butterfly";
- pendulum;
- squats;
- knee push-ups.
These physical exercises increase potency. With their regular and timely use, you can avoid taking medications and keep erectile function active for a long time. As a rule, exercise aims to improve the blood supply to the pelvic organs, which contributes to longer sexual intercourse. Physical exercises for potency have the following positive aspects:
- activate testosterone production;
- eliminate stagnation in the body;
- help relieve stress.
Exercises to increase potency
Sex therapists, in order to return a man to a normal sexual life, have developed a whole scheme of classes, which includes the following exercises to improve potency:
- Arch. We lie on our backs, arms outstretched next to the body. Raise your pelvis above the floor and lower it slightly. At the same time, the back remains pressed. We perform 10 times.
- Hold the stone. The legs are spread in a standing position. Imagine pinching a ball or a 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 standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All potency-building exercises in men should be performed calmly with a gradual increase in load. It is best to start the exercises with a few repetitions, increasing their number up to 20 times. To achieve an effective result, you must do the exercises in a good mood. At the same time, do not forget to visit the gym and run.
Exercise to increase potency
Various factors contribute to potency problems:
- unbalanced diet;
- chronic diseases;
- wrong way of life;
- bad habits;
- internal organ dysfunction.
To avoid impotence and prostatitis, a man can be helped by general strengthening physical 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.
Squats
An excellent prevention of prostatitis and congestion in the prostate is to perform squats. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. It is better to start squatting 15 times. Squats must be included in the potency recovery complex. These can be plie and sumo squats, classic version, dynamic and shallow. Squats and potency are interrelated and effective squats can activate muscles in the perineum. To perform the exercise correctly, you must:
- put feet shoulder-width apart;
- take a deep breath and while exhaling, do a slow squat;
- when you get to the bottom point, parallel to the carpet, you have to put your hands between your legs;
- lower your palms to the floor;
- then one should stop and make 5-10 inhales and exhales;
- as you inhale, you must rise slowly;
- in the starting position you can repeat the inhale, exhale.
Run
The easiest way to keep fit is to run, especially for people who want to lose weight. Many doctors point out that obesity is often a reason to reduce 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.
It is necessary to run in the fresh air. Running over obstacles increases self-esteem; Running for long distances perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sex. In the first runs, it is necessary to combine interval running with fast 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 running. 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, physical recovery exercises for male potency will help. The most accessible and simplest way to increase attractiveness is walking, which perfectly improves blood circulation in the genitals. This lesson stimulates the testicles. To achieve the result of walking, you should walk about 3 km at a fast pace every day. There are other exercises to restore potency:
- Parade step. It is necessary to march in place for at least 5 minutes (then an increase in time is possible), trying to raise the knees high, drawing them to the abdomen. Hands can be placed behind the head. This exercise warms up 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 a task, you need to quickly put your knees forward.
- Butterfly. Lying on the floor, you should bring your feet to your buttocks. Put your hands on your knees and spread your legs to the side. The loins 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 as you exhale, but with muscle tension. The reduction of the legs is also carried out on the exhale, but the arms do not help, but resist.
Prostate exercises
During the exercise for strengthening the potency, the work of the muscles located in the pelvic part is significantly improved. In addition, drops in abdominal pressure are reduced, which leads to natural prostate massage, improved metabolic processes in the prostate 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.
Prostate massage exercises
Prostate massage is of great therapeutic importance for the prevention and treatment of prostate disease. Its application ensures the necessary blood flow to the organs important for potency. Even if the procedure is performed a few hours before sexual intercourse, it can help ensure a stable erection and increase potency during it. The most effective prostate massage exercises:
- Stretching the back. Starting position - kneeling. It is necessary to tilt the chest to the floor for as many 10 seconds as possible. Repeat 3 times.
- Pulling the anus. This can be done all day while sitting or standing. It is necessary to pull the anus strongly for 10 seconds. You can repeat in one approach 3 times.
- Leg to chest. Lying on the floor, you should pull your bent knee to your chest. Stretch the gluteal and psoas muscles. Hold this for 10 seconds.
- For the back muscles. You need to tighten your abdominal muscles on your knees. Raise your arm and 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 preliminary preparation at home. A few Kegel exercises:
- It takes about a minute to contract the perineal muscles and relax them. The action must 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, retracting the anus. You must do this 10 times per approach, gradually increasing to 50.
- To cope with a small need. It is necessary to try to stop the jet at least 4 times. At the same time, be sure to tense your muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely connected. Indeed, there is often a decrease in libido and erectile dysfunction due to stress, psychological trauma, overwork, feelings of anxiety, so potency exercises for men may not always help. Consultations with a psychologist and sexologist may be necessary. Although there are a number of exercises that include exercises to increase libido:
- He is lying on his back. You have to rub your palms. We lower the head to the right hand and apply the left to the genitals. We tighten the muscles of the anus and legs, squeeze the genitals, stretching them slightly. We perform this exercise 20 times.
- Strength training. Lifting weights helps the body produce testosterone. In that case, you can only perform a few squats and push-ups.
- Fast walking barefoot. In this case, you do not have to walk at home on the carpet, but on stones or grass. There are contraindications: skin diseases.