Decreased potency. Men often face this problem. The reasons for this can be very different, from age-related changes and wrong lifestyle to depression and nervous over-excitement. Bad habits also do not improve the situation.
There are many solutions to this problem, ranging from medicines to traditional medicine prescriptions and specialized gymnastics complexes. Medications work flawlessly, but the results of taking them are short-lived, and the same physical exercises help to eliminate potential problems for a long time. As a result, personal life improves. The cause of stress is less.
Exercises for potency
The main cause of this disease is stagnant processes in the pelvis.
Thanks to the directed physical activity, the muscles and joints start to work actively, the blood circulation improves, the muscles are actively saturated with oxygen.
As a result of this work, blood flows to the genitals, resulting in an improved erection.
There are many different physical training complexes for normalizing sexual activity.
The advantages of gymnastics over medication are obvious. The latter gives a guaranteed result, but most men are afraid to use them because they are afraid of side effects, about which they may not even write in the annotation.
Gymnastic complexes have no contraindications. Anyone can do them. Even if, for health reasons, any exercise is not recommended, it can be replaced by another without compromising the end result.
Exercise action for potency
The only condition that must be observed to achieve a positive effect is regularity. It is better to do exercises 4 times a week, and some exercises can be done every day. Such a load is also suitable as prophylaxis. If possible, you can do the complex every day.
- Exercise increases testosterone production, a hormone that controls the quality and potency of erections;
- Directed physical activity strengthens the pelvic floor muscles, which also affects potency;
- Increased body tone leads to general health;
- Endurance increases, tension disappears;
- Sexual function is restored over time.
In men, before starting potency exercises at home, consulting a doctor will not be superfluous.
The set of exercises should be thoughtful and include all the muscles involved in the process
To do this, you need to carefully consider the whole complex as a whole.
- Large muscles need to be involved. This will keep the whole body in good shape.
- Several exercises should be selected that promote testosterone production.
- We should not forget the part of the pelvis, it will relieve the stagnant processes in the pelvic area, improve blood circulation. As a result of such measures, blood circulation in the genitals will also improve.
- Stress often produces adrenaline, which, without a solution, negatively affects sexual function. High quality physical activity allows you to reduce adrenaline levels by removing negative stress.
- The core of gymnastics to increase potency in men is a set of exercises that train the small pelvic floor muscles. They are the ones who are primarily responsible for the quality work of the reproductive system.
Gymnastics at home
Potency-enhancing exercises for men can be performed not only by those who have obvious problems in bed, but also by those who do not have similar problems yet.
Exercise number 1
Stand on all fours with your back straight. As you exhale, slowly lower your buttocks to your feet, be sure to touch your heels with the booty. Do not clap your hands at the elbows, the wrists are fixed. Then, lift slowly, straighten your back well, do not bend. There is no acceleration, it is important to stretch well, feeling all the muscles. Perform 15 times.
This simple exercise to improve potency in men should not be underestimated, it will help to stretch the spine, remove existing clamps and stretch. Perfectly relieves lumbar tension, massages the prostate.
Exercise number 2
Stand with feet shoulder-width apart, knees slightly bent, hands at waist. It is best if the clothes do not impede movement. Ideally, undress or wear something loose. Push the pelvis forward sharply, then sharply backwards. The back and legs are clearly fixed and remain in place, working only the pelvis. Do this for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be performed every day, it does not require special conditions. If you wish, you can do this at home, at work and even on public transport. Sit on a chair (sofa, chair, armchair), making sure your knees are bent at a right angle. Two fists should be placed between the knees. Hands relaxed, start at the knees, back straight, not tense. The gaze is directed forward. Stretch the gluteus muscle firmly, stop in this position for a few minutes, and relax. Pauses should be at least 25 seconds. Repeat 10 times for 6 approaches.
This potency-enhancing exercise strengthens the small pelvic floor muscles, which has a positive effect on the entire genital system.
Exercise number 4
Lie on your back, bend your legs, bring your legs closer to your buttocks. Hands along the body. As you exhale, raise your pelvis as high as possible, keeping your shoulders and feet on the floor. The latter is firmly pressed to the floor. The lower part of the spine should not be "hung", it is in order, the whole load goes to the thighs and abdomen. Repeat 10-15 times.
After a few days, male pot training can be complicated by lifting the pelvis not directly upwards but by lifting it from side to side, or by using weights, such as kilogram dumbbells, by placing them on the groin.
Pelvic tension stimulates blood circulation in the lower abdomen, improves blood flow.
Exercise number 5
Stand with feet shoulder-width apart. Sit down slowly, moving your back as if there is a chair you are trying to sit on. Stretch your arms forward and lean forward with your body to maintain balance. The knees should not be bent less than 90 degrees, the seat should not protrude beyond the level of the sock. Exhale while sitting, inhale - return to starting position. Perform 10 times.
The load in this exercise lies on the back muscles of the thigh. If the anterior muscles start to ache during the performance, then you are not working properly. You can not sit deep, it is an unnecessary load on the knee joint. You can increase the load when lifting by adding side shots.
To improve potency this exercise helps to establish blood circulation in the pelvic area, improves the condition of its joints. Also, this sit-up is perfect for stretching the gluteal and thigh muscles.
Exercise number 6
Sit on the floor, 90 degrees below the knees. Inhale, abruptly place your right shoulder diagonally forward and upward, while straightening the leg of the same name. Exhale, slowly return to the seat. Repeat the turn to the left. Perform alternately 10 times on each side.
Exercise number 7
Lie on your back, bend your legs at the knees, arms outstretched along your body. Exhale sharply to bring the elbows to the sides with effort, as if springs were pressed from the sides to the knees. You can create this resistance with your hands. You do not need to try to get your knees up to the floor. It is important to monitor your breathing. It should be strong and regular. If you breathe incorrectly, there will be no effect from the load as there will be no oxygen saturation, resulting in insufficient blood circulation.
This exercise to increase potency helps to open the thigh joint while the muscles of the buttocks, inner thigh and perineum are working. Perform 15 times.
Exercise number 8
Sit on the floor, for convenience you can rest your hands, place them behind your back. Put your feet on the floor and massage from top to bottom, after that you need to change. The range of motion should be maximum. Do this at least 30 times in 5 approaches.
To increase potency at home, this exercise strengthens the inner thigh muscles, increases blood circulation in the small pelvic muscles. Erection is restored.
Exercise number 9
This exercise is called one of the best helpers in restoring erection and general function of the urogenital system. 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 move your feet off the floor, keep your hands bent at the elbows and work actively. You need to "walk" for 30 seconds, your back should be flat. Movement - active, with maximum forward movement. Otherwise, the muscles will not be properly tense. Perform 5-6 approaches with a short break.
Exercise number 10
This exercise requires some concentration. Lie on your back with your right hand under your head and your left hand on your genitals. It is important to keep your hands warm by rubbing them until they are warm. Stretch the muscles of the legs and buttocks, slightly compressing and lowering the genitals. Do this at least 20 times in 5 repetitions.
This simple exercise to improve potency at home helps increase blood flow to the genitals, improving oxygen and blood supply.
Chinese exercises
Qigong is a special sports complex created in China. There are many different Chinese complexes that can be used to treat a variety of ailments. There is a zigzag that aims 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 allows not only to effectively solve the problems of restoring male sexual function, but also other diseases of the small pelvis.
Regular exercise with the Chinese method allows you to restore masculine strength. This complex is also recommended for men who want to have children. Therefore, not so long ago in China, every young man who was going to get married had to do this zigzag.
Qigong to restore sexual function allows you to saturate the pelvic muscles with oxygen, which helps to normalize the reproductive function of the body.
The hormonal background of the male is stabilized, the work of the entire urogenital system is normalized and the quality of sperm is improved.
Tsigong
To perform this complex you will need a mat, a special best for yoga.
Exercise number 1
Lie on your stomach with your legs stretched out, your arms outstretched along your body, your wrists down. Rest your hands on the floor, slowly lift your upper body as high as possible while breathing, your back bent. The lower body does not work. To reach the maximum point, tilt your head back and fix this position for some time. Then, exhale smoothly, insert down. Do lifts at least 10 times.
When doing this exercise for potency at home, you do not need to detach the thighs from the floor, the body leans towards the waist and do not make sudden movements. It is important to monitor the breathing and performance rate, it is measured and uniform from beginning to end.
Exercise number 2
Position - lying on your back, hands along the body, left leg bent. Exhale slowly, lifting your torso forward with your arms outstretched and your right leg straight. You need to get wrinkles. The entire load falls on the left foot. The rise should be smooth, not sharp.
When the right knee is equal to the left, lock in this position for a few seconds and smoothly return to the starting point. At the same time exhale slowly. Then switch legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.
In addition to actively supplying the pelvic floor muscles with oxygen, this exercise is used to increase potency in men, training the lower press, which also helps to achieve a common goal.
Exercise number 3
Lie on the floor with your hands across your body and your legs crossed at the top. Take a deep breath to inhale, slowly lift your body up. Only the left heel and the back of the head should touch the floor, and everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Gradually exhale the air, coming down to the floor. By no means do I want to convey that I recommend for the mother to be inactive. Change legs and repeat all over again, but the right heel serves as a support. Do this at least 10 times.
This lift of the body tones not only the pelvic and thigh muscles, but the whole body. The main thing during the performance is to monitor the breathing, it should not be sharp with long pauses.
Exercise number 4
Start with your back to the floor. The legs are straight, the hands along the body. Slowly lift both legs until the socks touch the floor behind you. At the same time, hold the body with your hands, leaving only the shoulder blades on the floor. Return to starting position. Do not drop your back, lift down and lift without joking. Repeat the exercise to restore potency at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have problems with your spine, osteochondrosis, or peptic ulcer, it should not be performed at all. If your natural flexibility does not allow you to reach your feet independently with your hands, you can use a belt, rope or bracelet.
Start on the abdomen. Hands along the body, bend the legs at the knees, grasp their ankles with the hands. The support should be on the abdomen, the back bent, make sure not to fall to the side, keep balance. ᲦBreathe blindly.
When exhaling, bring your legs as close to your head as possible, this time keeping your back bent as much as possible, then relax and inhale again. Repeat this exercise to increase it 10 times.
Exercise number 6
Stand on all fours, lowering your head so that your legs are visible. Slowly inhale the knee of the left foot on the face. At the same time, the back remains motionless. Lock for a few seconds and return to the starting position. Pull the right knee on the face, also fix the position, return to the starting point. Perform at least 10 times for each foot
Exercise number 7
Start on the floor on your stomach. Spread your arms diagonally and spread your legs. Your body should look at the intersection of two lines. One line is the left leg, the right hand, the other line is the right leg, the left hand. Take a deep breath, raise your arms, head and legs and freeze in this position for a few seconds. Concentrate all the force in the abdomen. Exhale slowly and bring the body down to the starting point. Repeat at least 10 times.
If you perform this set of exercises for male potency at least four times a week, there will be an obvious positive effect in a month. Male strength and reproductive system activity will return. The main condition is performance quality monitoring. If from the first day it was impossible to finish the set times, then you need 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 oxygen they need during exercise and long-awaited self-healing will not occur.
How to improve Kegel potency
Kegel exercise can not only restore sexual function, but also get rid of prostate and hemorrhoids. This exercise has a positive effect on erection as well. The huge advantage of this gymnastics is that it can be performed not only at home but also at work and even on public transport and while driving. It does not require special time, it can be done almost during the trip.
The essence of gymnastics is one muscle training - computer. To find it, you need to stop the flow while urinating, at which point the same computer muscle is tense. The exercise is simple, compresses and relaxes the computer muscle. While compressing, tighten the muscle for as long as possible, not less than 5-10 seconds, then relax for the same period.
Despite all the simplicity at first glance, you need to start exercising several times. So for the first time, five is enough. Gradually, from day to day, the number of multiplications can increase. This exercise can be easily combined with any other challenging gymnastics to improve potency in men.
Exercise for three weeks to improve erectile function will bring noticeable results.