Many men over the age of 40 who struggle with decreased potency and erectile dysfunction often use gymnastics to increase this. Special exercises can help men increase potency. Thanks to such exercises, not only does the physical shape improve, but also the stagnation that develops in the sitting parts of the body is eliminated, which helps the genitals to get the necessary blood flow.
What is potency
Sexologists refer to the term "potency" only for male sexuality. This term defines the stronger non-sexual abilities. Potency characterizes to some extent penile tension, erection rate, and duration of sex. Potency refers to the ability to have sex andDesire. Men with sexual problems can have a number of complexes, psychological barriers, and illnesses. Normal efficacy is roughly determined by the following external signs:
- warm hands;
- normal weight;
- unpumped muscles;
- self-confidence;
- clean and smooth skin;
- advanced sense of humor;
- vigorous walking;
- high intelligence;
- good smell;
- low volume.
What exercises increase potency
People with 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 have already experienced problems that are associated with a decrease in potency, swimming and various workouts will no longer help. Therefore, you should use special exercises to increase your potency. There are a number of such activities:
- construction of the bridge;
- pumping the PC muscle;
- practice "butterfly";
- pendulum;
- squat;
- push-ups on the knees.
These exercises increase your potential. By taking them regularly and on time, you can avoid taking medications and keep your erectile function active for a long time. Exercises are usually aimed at improving the blood supply to the pelvic organs, which contributes to a longer sexual relationship. Potential-enhancing practices have the following positive aspects:
- activates testosterone production;
- eliminates stagnation in the body;
- helps relieve stress.
Exercises to increase potency
In order to restore a man to a normal sex life, sex therapists have developed a whole class system that includes the following exercises to improve potency:
- Arch. We lie on our backs, stretching our arms along the body. Raise the pool above the floor and lower it slightly. However, the back cover remains pressed. Perform 10 times.
- He holds a stone. The legs are split apart in a standing position. Imagine being on your knees with a ball or stone pinch. Tighten your muscles as if trying to grasp an object. Perform 10 sequences, each of 5 seconds.
- Rotate by the pool. Starting position: legs shoulder width apart. Performed while standing. The pool should be rotated 30-40 times with high amplitude in all directions.
In men, potency-enhancing exercises should be performed calmly with a gradually increasing load. It is best to start the exercises with several repetitions, increasing their number up to 20 times. You need to perform the exercises in a good mood to achieve an effective result. However, don’t forget to visit the gym and jog either.
Exercise to increase potency
There are several factors that contribute to potency issues:
- unbalanced diet;
- chronic diseases;
- improper lifestyle;
- bad habits;
- disruption of internal organs.
In order to avoid impotence and prostatitis, a man can be helped by general strengthening and potency-enhancing exercises that can be easily performed at home. There are complexes developed by coaches and doctors to help you maintain your physical and sexual health for a long time. Such exercises can usually increase potency and strengthen the male body.
Squat
Squats are an excellent prevention of prostatitis and prostate congestion. Such exercises help maintain the genitals, strengthen the buttocks muscles. You better start squatting 15 times. To restore potency, squats need to be incorporated into the complex. It can be plie and sumo squats, the classic version, dynamic and shallow. Squatting and potency are interrelated because effective squatting can activate the muscles of the perineum. To perform the exercise correctly, you need to do the following:
- put your feet shoulder-width apart;
- take a deep breath and perform a slow squat when exhaling;
- when you reach the bottom point, parallel to the mat, you should put your hands between your legs;
- lower your palms to the floor;
- then you should stop and take 5-10 breaths and exhale;
- should rise slowly during inhalation;
- in the starting position you can repeat the inhale, exhale.
Run
The easiest way to stay fit is running, especially for those who want to lose weight. Many doctors point out that obesity is often the cause of decreased sexual activity, so running plays an important role in potency. This exercise helps strengthen a man’s mind and body. 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 to avoid insomnia;
- strengthens the male reproductive system;
- testosterone levels rise;
- improves mood.
You have to run in fresh air. Jogging on obstacles increases self-esteem; long-term running perfectly trains all muscles and increases blood circulation in the genitals, which helps prolong sex. For the first runs, interval jogging should be combined 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 jogging. Breathing should be even while running.
Exercises to restore potency
For men who are facing the problem of declining sexual function for the first time, physical recovery exercises to improve male potency will help. The cheapest and easiest way to increase attraction 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 about 3 km a day at a fast pace. There are other exercises to restore potency:
- Decorative step. You should walk in place for at least 5 minutes (then an increase in time is possible) while trying to raise your knees high and pull them to your abdomen. The hands can be placed behind the head. This exercise warms the joints.
- Skiing. Starting position - legs bent at knees. The run should be started on site, with the toes pressed to the floor and the heels lifted one at a time. When performing the task, you need to quickly bring your knees forward.
- Butterfly. Lying on the floor, you need to get your feet to the bottom. Put your hands on your knees and spread your legs apart to the side. The groin should not be lifted off the floor. You should try to touch the mat with your knee. You can also help with your hands while moving. The exercise is done smoothly while exhaling, but with muscle tension. Leg reduction is also done when exhaling, but the hands do not help but resist.
Exercise for the prostate
During potency strengthening exercise, the work of the muscles located in the pelvic part is significantly improved. In addition, the drop in abdominal pressure is reduced, leading to natural massage of the prostate, improved metabolic processes in the prostate gland, and increased blood flow to the genitals. Prostate exercise can also help improve nervous system function, adrenal function, and eliminate inflammatory processes.
Exercises for prostate massage
Prostate massage is of great therapeutic importance in the prevention and treatment of prostate diseases. Its implementation ensures the necessary blood flow to organs important for potency. Even if the procedure is performed several hours before intercourse, it can help with a stable erection and an increase in potency. The most effective prostate massage exercises:
- Stretching the back. Starting position - kneeling. The chest should be tilted to the floor as much as possible for 10 seconds. Repeat 3 times.
- Rectal retraction. You can do this all day sitting or standing. The anus should be pulled back firmly for 10 seconds. You can repeat it three times in one approach.
- Feet to chest. Lying on the floor, you should pull your bent knees to your chest. Stretch your buttocks and psoas muscles. Hold this for 10 seconds.
- For the back muscles. The abdominal muscles should be tightened on the knee. Raise the lever and the opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Exercises selected according to the potency of men quickly improve the condition of the pelvic floor muscles and penile erection. In addition, the amount and intensity of ejaculation increases and premature ejaculation ceases. Kegel exercises are considered to be the most effective for men with prostatitis. The popularity of such a tournament lies in the fact that it can be performed without prior home preparation. Several Kegel exercises:
- The perineum muscles should be tightened for about a minute and relaxed. The operation should be repeated 10 times, gradually increasing the time of contractions. For up to 20 seconds.
- Relaxation and contraction of the lumbar muscles. It is necessary to reduce and tighten the buttocks, to retract the anus. It should be done 10 times per approach, gradually increasing to 50.
- Cope with a little need. You must try to stop the jet drive at least 4 times. At the same time, be sure to strain your muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. In fact, often decreased libido and erectile dysfunction are caused by stress, psychological trauma, overload, anxiety, so potency exercises for men don’t always help. Consultation with a psychologist and sexologist may be required. Although there are a number of exercises that include exercises to increase libido:
- Supine. You should rub your palms. We place our head on our right hand and place our left side on our genitals. We tighten the muscles of the anus and legs, squeezing the genitals, stretching them lightly. This exercise is performed 20 times.
- Strength training. Weight gain helps the body produce testosterone. In this case, you can only do a few squats and push-ups.
- Fast walk barefoot. In this case, you should not walk on a carpet at home, but on stones or grass. There are contraindications: skin diseases.