Reduced potency. Men often face this problem. The reasons for this can be very different, from age changes and improper lifestyle to depression and nervous excitement. Bad habits also do not improve the situation.
There are many solutions to this problem, from medicines to prescriptions of traditional medicine and specialized gymnastic complexes. The drugs work flawlessly, but the result of taking them is short-lived, while the same physical exercises help to eliminate potency problems for a long time. As a result, personal life improves. There are fewer reasons for stress.
Potency exercises
The main reason for this disease are stagnant processes in the pelvic area.
Thanks to focused physical effort, muscles and joints begin to work actively, blood flow improves, muscles are actively saturated with oxygen.
As a result of this work, blood rushes to the genitals, as a result, erection improves.
There are many different complexes of physical training to normalize sexual activity.
The advantage of gymnastics over medication is obvious. The latter give a guaranteed result, but most men are afraid to use them because they are afraid of side effects, which they may not write about in the note.
Gymnastic complexes have no contraindications. Anyone can have them. Even if any exercise is not recommended for health reasons, it can be replaced with another without compromising the final result.
Effects of potency exercises
The only condition that must be respected in order to achieve a positive effect is regularity. It is best to do the exercises 4 times a week, and you can do some exercises every day. Such a load is also suitable as prophylaxis. If possible, you can work on the complex every day.
- As a result of playing sports, there is an increased production of testosterone, it is this hormone that controls the quality of erection and potency;
- Targeted physical activity strengthens the pelvic floor muscles, which also affects potency;
- Increasing body tone leads to good health in general;
- Endurance increases, tension disappears;
- Sexual function is restored over time.
Before starting exercises to increase potency in men at home, consulting a doctor will not be superfluous.
The set of exercises should be well thought out and cover all the muscles involved in this process
To do this, you need to carefully consider the whole complex.
- Big muscles need to be involved. This will keep the whole body in good shape.
- You need to choose a few exercises that stimulate testosterone production.
- We must not forget the coccygeal part, it will alleviate stagnant processes in the pelvic region, improve blood circulation. As a result of such measures, blood flow to the genitals will also improve.
- As a result of stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. High-quality physical activity allows you to reduce adrenaline levels, relieving negative stress.
- The core of potency-enhancing gymnastics in men is a set of exercises that train the small pelvic floor muscles. They are primarily responsible for the quality of the reproductive system.
Gymnastics at home
Exercises to increase potency in men can be performed not only by those who have obvious problems in bed, but also by those who do not yet have such problems.
Exercise number 1
Stand on all four straightened backs. While exhaling, slowly lower your buttocks to your feet, be sure to touch your heels with the prey. Do not hit your hands on your elbows, palms are fixed. Then rise slowly, straighten your back well, do not bend. No rush, it is important to stretch well, feel all the muscles. Perform 15 times.
This simple exercise to improve potency in men should not be underestimated, it will help stretch the spine, remove existing clamps and pinch. Perfectly relieves lumbar tension, massages the prostate.
Exercise number 2
Stand up, feet shoulder-width apart, slightly bent at the knees, arms at waist. It is best if the clothes will not interfere with movement. Ideally, strip naked or wear something relaxed. Push the pelvis sharply forward and then also sharply backwards. The lower back and legs are clearly fixed and remain in place, only the pelvis works. Work 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be performed at least every day, it does not require special conditions. If you wish, you can do it at home, at work, and even on public transportation. Sit on a chair (sofa, chair, armchair), making sure that your knees are bent at a right angle. Two hands should stand between the knees. The arms are relaxed, lie on your knees, back straight, not tense. The gaze is directed forward. Squeeze the gluteus muscle firmly, hold it in that position for a few minutes and relax. There should be breaks of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise to increase potency strengthens the muscles of the small pelvis, has a positive effect on the entire genitourinary system as a whole.
Exercise number 4
Lie on your back, bend your legs, bring your feet closer to your buttocks. Hands next to the body. On the exhale, push the pelvis as much as possible, the shoulders and feet remain on the floor. The latter are firmly pressed to the floor. The lower back should not "hang", it needs to be fixed, all the load goes to the hips and abdomen. Repeat 10-15 times.
After a few days, the exercise for male potency can be complicated by lifting the pelvis not straight up, but swinging from one side to the other or using weights, for example, kilogram dumbbells, placing them on the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.
Exercise number 5
Stand up, feet shoulder-width apart. Squat slowly, pulling your ass back, as if there is a chair you are trying to sit on. Extend your arms forward and lean your body forward to maintain balance. The knees should not be bent at an angle of 90 degrees, and when squatting, they should not protrude above the level of the socks. Exhale in a squat, on the inhale - return to the starting position. Perform 10 times.
In this exercise, a load is placed on the muscles of the back of the thigh. If the front muscles start to ache during the performance, then you are not working properly. You can't squat deep, this is an unnecessary load on the knee joint. You can increase the load by adding side kicks when lifting.
This exercise to improve potency helps to establish blood circulation in the pelvic area, improves the condition of his joints. Also, this squat is great for tightening gluteal muscles and thigh muscles.
Exercise number 6
Sit on the floor, below the knees 90 degrees. Inhale, pull the right shoulder abruptly diagonally forward and up, at the same time straighten the leg of the same name. With the exhale, slowly return to the site. Repeat the left turn. Perform alternately 10 times with each side.
Exercise number 7
Lie on your back, bend your legs at the knees, arms lying next to your body. On the exhale, sharply with an effort to spread your knees to the sides, as if springs are pressing your knees to the side. You can create this resistance with your own hands. You don't have to try to pull your knees all the way to the floor. It is important to monitor your breathing. You should be strong and regular. If you breathe incorrectly, there will be no effect from the load, because there will be no oxygen saturation, and blood circulation will be insufficient.
This potency-boosting exercise helps open the hip joint while working the muscles of the buttocks, inner thighs and perineum. Perform 15 times.
Exercise number 8
Sit on the floor, for convenience, you can lean on your hands, placing them behind your back. Put your feet on your feet and rub the top against the bottom, after that you need to change clothes. The range of motion should be maximum. Do at least 30 times in 5 approaches.
As a result of this exercise to increase potency at home, the muscles of the inner thigh are strengthened, and the blood flow to the muscles of the small pelvis is increased. The erection was restored.
Exercise number 9
This exercise is called one of the best helpers in restoring erection and genitourinary function in general. You need to sit on the floor and start walking, alternately moving your legs forward, you do not need to bend your knees, try not to tear your legs off the floor, your arms are bent at the elbows and work actively. You need to "walk" for 30 seconds, your back should be straight. Movement - active, with maximum forward movement. Otherwise, there will be no adequate muscle tension. Perform approach 5-6 with a short break.
Exercise number 10
This exercise requires a certain concentration. Lie on your back, place your right hand under your head and your left on your genitals. It is important to keep your palms warm by rubbing them until they are warm. Tighten the muscles of the legs and buttocks, while gently squeezing and pulling the genitals. Do at least 20 times in 5 reps.
This simple exercise to improve potency at home helps increase blood flow to the genitals, improving the supply of oxygen and blood.
Chinese exercises
Qigong is a special sports complex developed in China. There are a number of different Chinese complexes that can be used to treat various diseases. There is qigong, the purpose of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles, helping to improve blood flow.
Chinese physical exercises for potency came to us from Ancient China, Taoist monks developed this system. In practice, this gymnastics enables not only an effective solution to the problem of restoring male sexual function, but also the treatment of other diseases of the pelvis.
Regular training of the Chinese method allows you to regain male strength. This complex is also recommended for those men who want to have children. Therefore, not so long ago in China, all young men who wanted to get married had to do this qigong.
Qigong for restoring sexual function allows you to saturate the pelvic muscles with oxygen, helping to normalize the reproductive function of the body.
The male hormonal background is stabilized, the work of the entire genitourinary system as a whole is normalized, and sperm quality is improved.
Qigong
To perform this complex you will need a mat, and the most suitable is special for yoga.
Exercise number 1
Lie on your stomach, legs outstretched, arms outstretched along the body, palms down. Rest your palms on the floor while inhaling, slowly raise your upper body as high as possible, your back bent. The lower body does not work. When you reach the maximum point, tilt your head back and fix this position for a while. Then, exhaling slowly, lower yourself. Do lifts at least 10 times.
While performing this potency exercise at home, you do not have to tear your thighs off the floor, your body bends in the lumbar region and do not make sudden movements. It is important to follow the breathing and the pace of the performance, it is measured and even from the beginning to the end.
Exercise number 2
Position - lying on your back, arms close to your body, left leg bent. Exhale slowly, lift your torso with outstretched arms and outstretched right leg at the same time. You should get a crease. The entire load falls on the left leg. The climb should be smooth, not abrupt.
When the right knee is level with the left, lock yourself in this position for a few seconds and slowly return to the starting point. Exhale slowly at the same time. Then change legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.
In addition to actively supplying the pelvic muscles with oxygen, in this exercise, to increase potency in men, the lower press is trained, which also contributes to achieving the overall goal.
Exercise number 3
Lie on the floor, arms close to your body, legs crossed - right above. Take a deep breath to absorb the air as you slowly push your body up. Only the left heel and nape should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Gradually exhale, lower yourself to the floor. In no case do not do it abruptly and do not fall. Change your foot and repeat all over again, but the right heel serves as a support. Do this at least 10 times.
This lifting of the body tones not only the muscles of the pelvis and hips, but also the whole body. The main thing during the performance is to follow your breathing, it should not be sharp with long pauses.
Exercise number 4
Lie on the floor. Legs straight, arms close to body. Slowly raise both legs until the socks touch the floor behind your head. At the same time support the body with your hands, only the shoulder blades remain on the floor. Return to starting position. Do not lower your back, go down and up without jerking. Repeat the exercise to restore potency at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have spine problems, osteochondrosis, or peptic ulcer, it should by no means be performed. If your natural flexibility does not allow you to reach your feet, you can use straps, rope or belt.
Lie on your stomach. Hands next to the body, bend the legs at the knees, grab them by the ankles with your hands. The support should be on the abdomen, the back bent, be careful not to fall on your side, maintain balance. Take a deep breath.
As you exhale, draw your legs as close to your head as possible, your back bent as much as possible at this point, then relax and inhale again. Repeat this exercise to increase potency 10 times.
Exercise number 6
Stand on all fours, lower your head so you can see your feet. Inhale slowly, pull the knee of your left leg toward your face. At the same time, the back remains motionless. Lock for a few seconds and return to the original position. Pull the right knee to the face, also correct the position, return to the starting point. Perform at least 10 times for each leg
Exercise number 7
Lie on the floor on your stomach. Extend your arms diagonally and spread your legs. Your body should look like the intersection of two lines. One line is the left foot, the right hand, the other line is the right foot, the left hand. When taking a deep breath, raise your arms, head and legs and freeze in this position for a few seconds. Concentrate all your strength on your stomach. Exhale slowly and lower your body to the starting point. Repeat at least 10 times.
If you perform this set of exercises for men's potency at least four times a week, the positive effect will be clear in a month. Male strength and activity of the reproductive system will return. The main condition is monitoring the quality of performance. If it is not possible to complete the set number of times from the first day, you must make an effort to do more next time. Until the desired result is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles will not get the necessary oxygen saturation during exercise and the long-awaited self-healing will not occur.
How to improve Kegel potency
Kegel exercises can not only restore sexual function, but also get rid of prostate and hemorrhoids. This training also has a positive effect on erection. The huge advantage of this gymnastics is that it can be performed not only at home, but also at work, and even in public transport and driving. It does not require special time, it can be done almost on the go.
The essence of gymnastics is training only one muscle - the PC. To find it, you have to stop the jet while urinating, at this moment the same PC muscle is tense. The exercise is simple, tightens and relaxes the PC muscle. When squeezing, fix the muscle as long as possible, not less than 5-10 seconds, and then relax for the same time.
Despite its seeming simplicity, it is necessary to start training several times. So, for the first time, five is enough. Gradually, day by day, the number of times can increase. This exercise can be easily combined with any other complex gymnastics to improve potency in men.
Within three weeks, this exercise to improve erectile function will bring noticeable results.