Decreased potency. Men often face this problem. The reasons for this can be very different, from age-related changes and improper lifestyle to depression and nervous overexcitement. Bad habits don't make the situation better either.
There are many solutions to this problem, from medications to traditional medicine recipes and specialized gymnastic complexes. The drugs work perfectly, but the result of taking them is short-term, while the same physical exercises help to eliminate potency problems for a long time. As a result, personal life is improving. There are fewer reasons for stress.
Power exercises
The main reason for this ailment is stagnant processes in the pelvic area.
Thanks to directed physical exertion, the muscles and joints begin to work actively, the blood flow improves, the muscles are actively saturated with oxygen.
As a result of this work, the blood flows to the genitals, as a result, the erection improves.
There are many different physical training complexes for the normalization of sexual activity.
The advantage of gymnastics over drugs 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 annotation.
Gymnastic complexes have no contraindications. Anyone can do them. Although no exercise is recommended for health reasons, it can be substituted for another without prejudice to the final result.
The action of power exercises.
The only condition that must be observed to achieve a positive effect is regularity. It is better to do the exercises 4 times a week, and some exercises can be done every day. Such a load is also suitable as a prophylaxis. If possible, you can do the complex every day.
- As a result of sports, there is an increased production of testosterone, it is this hormone that controls the quality of erection and potency;
- Due to targeted physical activity, the pelvic muscles are strengthened, which also affects power;
- An increase in the tone of the body leads to good general health;
- Resistance increases, tension disappears;
- Sexual function is restored over time.
Before starting exercises for increasing potency in men at home, consultation with a doctor will not be superfluous.
The set of exercises should be thoughtful and cover all the muscles involved in this process.
To do this, you need to carefully consider the entire complex as a whole.
- Large muscles must be involved. This will keep your whole body in good shape.
- Various exercises that promote testosterone production should be selected.
- We must not forget about the coccygeal part, this will relieve stagnant processes in the pelvic region, improving blood circulation. As a result of such measures, blood flow to the genitals will also improve.
- As a consequence of stress, adrenaline is usually produced which, without finding an outlet, negatively affects sexual function. High-quality physical activity allows you to reduce the level of adrenaline, relieving negative stress.
- The core of gymnastics for increasing power in men is a set of exercises that train the small muscles of the small pelvis. They are the main responsible for the quality work of the reproductive system.
Gymnastics at home
Exercises to increase power in men can be performed not only by those who have obvious problems in bed, but also by those who do not have them yet.
Exercise number 1
Get on all fours with your back straight. As you exhale, slowly lower your buttocks to your feet, be sure to touch your heels with your butt. Do not hit the elbows with the hands, the palms are fixed. Then get up slowly, straighten your back well, do not bend. There is no rush, it is important to stretch well, feeling all the muscles. Perform 15 times.
This simple exercise to improve power in men should not be underestimated, it will help to stretch the spine, removing the existing clamps and pinching. Perfectly relieve lumbar tension, massage the prostate.
Exercise number 2
Stand with your feet shoulder-width apart, your knees slightly bent, and your hands on your waist. It is best if clothing does not interfere with movement. Ideally, get naked or wear something loose. Push your pelvis forward sharply and then sharply backward as well. The lower back and legs are clearly fixed and stay in place, only the pelvis works. Do it for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be done at least every day, it does not require special conditions. If you want, you can do it at home, at work, and even on public transport. Sit on a stool (sofa, chair, armchair), make sure your knees are bent at a right angle. Two fists should fit between the knees. Hands are relaxed, lie on your knees, back straight, not tense. The gaze is directed forward. Squeeze the gluteal muscle firmly, hold it in this state for a few minutes, and relax. There must be pauses of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise to increase power strengthens the muscles of the small pelvis, having 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 the buttocks. Hands along the body. As you exhale, push your pelvis as high as possible, your shoulders and feet remain on the floor. The latter are pressed firmly against the ground. The lower part of the back should not "hang", it should 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 up, but by rocking it from side to side, or using weights, for example, one kilogram dumbbells, placing them on the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.
Exercise number 5
Stand upright with your feet shoulder-width apart. Squat down slowly, pulling your butt back, as if there is a chair you are trying to sit on. Stretch your arms forward and lean forward with your body for balance. The knees should not be bent less than 90 degrees, while squatting, they should not protrude from the level of the socks. Exhale when squatting, when inhaling, return to the starting position. Perform 10 times.
In this exercise, the load is placed on the muscles of the back of the thigh. If your front muscles start to ache during performance, then you are not working properly. You cannot squat deeply, this is an unnecessary load on the knee joint. You can increase the load by adding side kicks while lifting.
This exercise to improve power helps establish blood circulation in the pelvic area, improves the condition of your joints. Also, this squat is great for tightening the gluteal muscles and thigh muscles.
Exercise number 6
Sit on the floor, below the knees at 90 degrees. Inhale, bring the right shoulder sharply diagonally forward and upward, at the same time stretching the leg of the same name. With an exhale, slowly return to the spot. 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 and your hands along the body. On exhaling, sharply with effort to extend the knees to the sides, as if the springs were pressing the knees from the sides. You can create this resistance with your hands. You don't need to try to pull your knees down to the ground. It is important to control your breathing. It must be strong and regular. If you breathe incorrectly, there will be no effect of the load, as there will be no oxygen saturation, as a result, and the blood circulation will be insufficient.
This power-building exercise helps open the hip joint, while working the muscles in the buttocks, inner thigh, and perineum. Perform 15 times.
Exercise number 8
Sit on the floor, for comfort, you can lean on your hands and place them behind your back. Put your legs on your legs and rub the top on the bottom, after that, you need to change. Range of motion should be maximum. Do it at least 30 times in 5 approaches.
As a result of this exercise to increase power at home, the muscles of the inner thigh are strengthened and the flow of blood to the muscles of the small pelvis increases. An erection is restored.
Exercise number 9
This exercise is considered 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 actively work. You need to "walk" for 30 seconds, your back must be flat. Movement: active, with maximum forward movement. Otherwise, adequate muscle tension will not occur. Take a 5-6 approach with a short rest.
Exercise number 10
This exercise requires some concentration. Lie on your back, place your right hand under your head and your left hand on your genitals. It is important to keep the palms of your hands warm by rubbing them until they are warm. Squeeze the muscles in your legs and glutes, while squeezing and slightly pulling down on your genitals. Do at least 20 times in 5 reps.
This simple exercise to improve power at home helps increase blood flow to the genitals, improving oxygen and blood supply.
Chinese exercises
Qigong is a special sports complex developed in China. There are several different Chinese complexes that can be used to cure various ailments. There is qigong, the purpose of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles, which helps improve blood flow.
Chinese physical exercises for power 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 to treat other diseases of the small pelvis.
Regular training in 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 the young men who were getting married had to do this qigong.
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 male hormonal background stabilizes, the work of the entire genitourinary system as a whole is normalized, and the quality of sperm improves.
Qigong
To perform this complex, you will need a mat, a special one for yoga is the most suitable.
Exercise number 1
Lie on your stomach, legs straight, arms extended along the body, palms facing down. Rest your palms on the floor, while inhaling, slowly raise your upper body as high as possible, your back bends. The lower body does not work. Having reached the maximum point, tilt your head back and fix this position for some time. Then, exhaling gently, go down. Perform lifts at least 10 times.
While doing this exercise for power at home, you do not need to tear your thighs off the floor, the body bends in the lower back, and you do not make sudden movements. It is important to control the breathing and the rhythm of execution, it is measured and it is uniform from start to finish.
Exercise number 2
Position: lying on your back, arms along the body, left leg bent. Breathing out slowly, at the same time lift your torso with your arms extended forward and your right leg straight. You should have a crease. The entire load falls on the left leg. The climb should be smooth, not steep.
When the right knee is level with the left, lock this position for a couple of seconds and gently return to the starting point. Breathe out slowly at the same time. Then switch legs and repeat. Remember never to bend your knees. Repeat at least 10 times.
In addition to actively supplying oxygen to the pelvic muscles, in this exercise, to increase power in men, the lower press is trained, which also contributes to the achievement of the overall goal.
Exercise number 3
Lie on the floor, arms along the body, legs crossed, just above. Take a deep breath to absorb the air, while slowly pushing your body up. Only the left heel and the back of the head should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Breathing out air gradually, lower yourself to the ground. In no case do it abruptly and do not fall. Switch legs and do it all over again, but your right heel serves as support. Do it at least 10 times.
This body lift tones not only the muscles of the pelvis and hips, but the entire body. The main thing during the performance is to control your breathing, it should not be abrupt with long pauses.
Exercise number 4
Lie on your back on the floor. The legs are straight, the hands along the 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. Go back to the starting position. Don't drop your back, go up and down without a jerk. Repeat the exercise to restore power at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have spinal problems, osteochondrosis, or peptic ulcers, you shouldn't do it at all. If your natural flexibility doesn't allow you to reach your feet with your hands on your own, you can use bands, ropes, or straps.
Lie on your stomach. Hands along the body, bend your legs at the knees, grab your ankles with your hands. The support should be on your stomach, your back is bent, make sure not to fall sideways, keep your balance. Take a deep breath.
As you exhale, bring your legs as close to your head as possible, with your back bent as much as possible at this time, then relax and breathe in again. Repeat this exercise to increase power 10 times.
Exercise number 6
Get on all fours, lower your head so you can see your feet. Inhaling slowly, pull the knee of your left leg toward your face. At the same time, the back remains immobile. Lock for a few seconds and return to its original position. Pull the right knee to the face, fix also the position, return to the starting point. Perform at least 10 times for each leg.
Exercise number 7
Lie on the floor face down. Stretch your arms up diagonally and spread your legs apart. Your body should look like the intersection of two lines. One line is the left leg, the right arm, the second line is the right leg, the left arm. With a deep breath, lift your arms, head, and legs and freeze in this position for a few seconds. Concentrate all force on the stomach. Breathe out slowly and lower your body back to where you started. Repeat at least 10 times.
If you perform this set of exercises for men's potency at least four times a week, then in a month there will be a clear positive effect. The male strength and the activity of the reproductive system will return. The main condition is to monitor the quality of performance. If from day one it is not possible to complete the set number of times, you should strive to do more the next time. Until the desired result is achieved.
It is important to control your breathing during exercise; otherwise, the muscles during exercise will not receive the necessary oxygen saturation and the long-awaited self-healing will not occur.
How to improve Kegel power
Kegel exercises can not only restore sexual function, but also remove prostate and hemorrhoids. This exercise also has a positive effect on erection. The great 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 any special time, it can be done almost on the fly.
The essence of gymnastics is the training of a single muscle: the PC. To find it, you need to interrupt the flow during urination, at this time the PC muscle itself is tense. The exercise is simple, tightening and relaxing the PC muscle. When squeezing, fixate the muscle for as long as possible, no less than 5-10 seconds, then relax for the same amount of time.
Despite all the apparent simplicity, you have to start training several times. So for the first time, five is enough. Little by little, day by day, the number of times can be increased. This exercise can be easily combined with any other complex gymnastics to improve power in men.
In three weeks, this exercise to improve erectile function will bring remarkable results.