Many men after 40 years old, experiencing 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 sedentary parts of the body is also eliminated, 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 defines the sexual capabilities of the stronger sex. Potency, to a certain extent, characterizes the tension of the penis, the rate at which an erection appears, and the duration of sex. Potency is the ability and desire to have 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 pumped muscles;
- self confidence;
- clean and smooth skin;
- developed sense of humor;
- vigorous gait;
- high intelligence;
- good sense of smell;
- low voice.
What exercises increase potency
People who lead a sedentary lifestyle need to swim in the pool or visit the gym. These activities improve men's health and prevent genital congestion. Although, if problems have already appeared that are associated with a decrease in potency, swimming and various workouts will no longer help. Therefore, you will have to use specialized exercises to increase potency. There is a whole range of such activities:
- execution of the bridge;
- pumping the PC muscle;
- exercise "butterfly";
- pendulum;
- squats;
- push-ups on the knees.
These physical exercises increase potency. With their regular and timely implementation, you can avoid taking medications and keep erectile function active for a long time. As a rule, exercise is aimed at improving the blood supply to the pelvic organs, which contributes to a longer sexual intercourse. Physical exercises for potency have the following positive aspects:
- activate the production of testosterone;
- 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 down on our backs, we stretch our arms along the body. Raise the pelvis above the floor and lower it a little. At the same time, the back remains pressed. We carry out 10 times.
- Holding a stone. The legs are spread apart in a standing position. Imagine that you are pinching a ball or stone with your knees. Tighten your muscles as if you are trying to hold an object. Do 10 sets of 5 seconds each.
- Rotation by the pelvis. Starting position: feet shoulder width apart. Performed while standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises to enhance potency in men 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. To achieve an effective result, you need to do the exercises in a good mood. At the same time, do not forget about visiting the gym and jogging.
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 by general strengthening physical exercises to increase potency, which can be easily performed at home. There are complexes developed by trainers 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 gland is doing squats. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. Better to start squatting 15 times. Squats must be included in the complex to restore potency. It can be plie and sumo squats, the classic version, dynamic and shallow. Squats and potency are interrelated becauseeffective squats can activate the muscles of the perineum. To perform the exercise correctly, you must:
- put your feet shoulder-width apart;
- take a deep breath and exhale, do a slow squat;
- when reaching the bottom point, parallel to the rug, you need to put your hands between your legs;
- lower your palms to the floor;
- then you should stop and take 5-10 breaths and exhalations;
- while inhaling, you need to slowly rise;
- in the starting position, you can repeat the inhalation, exhalation.
Run
The easiest way to keep fit is by running, especially for people looking to lose weight. Many doctors point out that obesity is often the reason for a decrease in sexual activity, so running plays an important role for potency. This exercise will help strengthen the spirit and body of the man. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increasing resistance to depression and stress;
- improves endurance;
- energizes and strengthens the immune system;
- helps to 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;
- there is an increase in testosterone levels;
- improves mood.
It is necessary to run in the fresh air. Jogging over obstacles increases self-esteem; long-distance running perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sex. On 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 the workout 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 first faced with the problem of a decrease in sexual function, physical rehabilitation exercises for male potency will help. The most affordable and simple way to increase attraction is walking, which perfectly improves blood circulation in the genitals. With this lesson, the testicles are stimulated. To achieve the result of walking, you should walk about 3 km every day at a fast pace. 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), while trying to raise your knees high, pulling them to your stomach. Hands can be put behind the head. This exercise warms up the joints.
- Skiing. Starting position - legs are bent at the knees. You need to start running on the spot, while the toes should be pressed to the floor, and the heels should be lifted up one by one. When completing the task, you must quickly put your knees forward.
- Butterfly. Lying on the floor, you should bring your feet to the buttocks. Put your hands on your knees and spread your legs to the sides. The loin must not be lifted off the floor. You should try to touch the mat with your knees. While moving, you can help with your hands. The exercise is done smoothly as you exhale, but with muscle tension. The reduction of the legs is also carried out on exhalation, but the hands do not help, but resist.
Exercise for the prostate
During the exercise to strengthen potency, the work of the muscles that are in the pelvic part is significantly improved. In addition, abdominal pressure drops are reduced, which leads to natural massage of the prostate, improved metabolic processes in the prostate gland and increased blood flow to the genitals. Exercise for the prostate can also help to improve the functioning of the nervous system, adrenal function, and 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 carried out several hours before intercourse, it can help ensure a stable erection and a rise in 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 as much as possible for 10 seconds. Repeat 3 times.
- Retraction of the anus. This can be done all day while sitting or standing. It is necessary to retract the anus strongly 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 it like this for 10 seconds.
- For back muscles. On your knees, you need to tighten your abdominal muscles. Raise the arm and the opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Correctly selected exercises for the potency of men help to quickly improve the condition of the pelvic floor muscles and penile erection. 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. Several Kegel exercises:
- For about a minute, it is necessary to contract the muscles of the perineum 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, pulling in the anus. You need to do it 10 times per approach, gradually increase 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 strain the muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. Indeed, often a decrease in libido and erectile dysfunction occurs due to stress, psychological trauma, overwork, feelings of anxiety, so exercises for men for potency cannot 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:
- Lying on your back. You need to rub your palms. We lower our head to our right hand, and apply our left to the genitals. We tighten the anus and muscles of the legs, squeeze the genitals, slightly pulling them. We perform this exercise 20 times.
- Power training. Weightlifting helps the body produce testosterone. In this case, you can only perform a few squats and push-ups.
- Brisk walking barefoot. In this case, you need to walk not at home on a carpet, but on stones or grass. There are contraindications: skin diseases.