According to statistics, two out of ten men experience a decrease in potency. In 90% of cases, this is a temporary phenomenon associated with fatigue, nervous tension, a stressful situation, excessive alcohol consumption, previous illness, etc.
If a persistent weakening of erections and reduced libido develops, this is a reason to consult a doctor.
Sometimes the cause is serious diseases, for which you should consult a doctor.
In many casesPhysical exercise helps to improve potency, which action aims to improve the blood supply in the pelvic organs, and as a result increases the blood flow to the penis.
Erectile disorders. Causes, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, which makes intercourse impossible.
The diagnosis of "impotence" is made when a man had more than 25% of sexual contacts that were unsuccessful.
Impotence may occur due to the following reasons.:
- Psychological disorders (stress, nervous strain, difficulties in relationships with a partner, lack of self-confidence).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs has a harmful effect on men's health.
- Temporary impotence can develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is increased potency, that is, the erection is weak or absent. There can also be a decrease in libido and lack of ejaculation.
For successful treatment, you should seek medical help. The main thing is to correctly determine the cause of the potency disorder. The treatment method depends on the cause.
Few men know that in some cases the erection can be done with the help of special exercises that strengthen the muscles responsible for potency.
The effect of exercises to increase potency
The effect of exercises that increase potency:
- improvement of blood circulation in the reproductive organs;
- Strengthening of the muscles of the perineum, buttocks, legs;
- Elimination of stagnation;
- increasing the overall tone of the body.
With regular training without the use of drugs, the erection increases, the libido increases, the mood improves, and a man gains confidence in his abilities. If you did it right, the effect will be noticeable after a week of training.
Before you start training, you should consult your doctor. You cannot train during the active period of inflammatory diseases.
Types of exercises. Execution technique
The purpose of the exercises is to improve blood circulation, eliminate congestion and strengthen the body as a whole.
A good effect is observed when training is combined with a healthy diet; You have to give up bad habits. This combination in many cases helps to avoid problems with potency without the use of expensive drugs.
General rules:
- The key to success is regular practice. It is better to study less time, but every day.
- Do not overload the body. The load is increased gradually, without sudden movements. There should be no intense pain after exercise.
- Ideally, you should do 5-6 different exercises per day, 2-3 times.
- It is advisable to include exercises to improve potency and general exercises - this increases the overall tone of the body.
- During classes, the movements are smooth, you can't hold your breath.
- It is important to exercise with a positive attitude.
Below are the best exercises for potency.
Pelvis pendulum
ConstantlyPlace your feet wide, about a foot farther on each side than shoulder-width apart. followsquatuntil the buttocks are level with the knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale while moving backwards, exhale forwards. Movement speed may vary. It all depends on individual physical abilities.
One approach involves moving the pelvis back and forth, in one cycle you must do at least 10 approaches. At first, to make it easier to keep the balance, you can hold something with your hands.
During exercise, the blood supply to the pelvic organs increases, the muscles of the thighs and leg joints are strengthened.
The exercise will only be effective if the back and forth movement is performed only by the pelvis and the body is motionless. If you experience tremors in your legs, you should take a break.
Running on the spot
In a standing position, do not lift your toes off the floor, work with your heels. Simulation fast walking. Duration from 1 minute to 5.
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This exercise is done on all fours. Arms and legs are strictly perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis back until your buttocks rest on your heels. Your arms should remain straight. It is important to feel how the vertebrae and joints stretch. In the final position, the outstretched arms lie on the floor with palms, the forehead rests on the floor, the buttocks on the heels.
Do all movements slowly, without sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours is useful to prevent congestion; it warms the joints and massages the organs in the abdominal cavity. Regular stretching improves bowel function.
Stone
While standing, keep your back straight and your legs slightly bent. You should squeeze and unclench the muscles of the buttocks, as if you were holding an imaginary stone.
Squats
In a standing position, spread your feet wide, about a foot in length farther on each side than shoulder width. Back straight, arms along the body, looking forward.
Inhale smoothly and as you exhale, squat as far as possible without discomfort. While at the lowest point, tilt your body smoothly forward and place your hands as far as possible between the legs. At the same time, the palms slide along the floor, and the thumbs are directed back. The feet are turned outwards 45 degrees. It is not necessary to place them parallel or to turn them more outwards.
Freeze for a few seconds at the end point and start the reverse movement. While standing, take a few breaths, even out your breathing and repeat the exercise a few more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases, and a natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the process of urination. Repeat from 15 to 50 times. The exercise can be done in any position.
As a result of training, congestion is eliminated and prostate massage occurs.
Strengthening of the perineal muscles
The exercise is done in a standing position, back straight, arms relaxed. Take a normal inhalation and as you exhale, squeeze the muscles of the anus, hold for a few seconds and gently relax.
After a few seconds rest, repeat.
For the best effect, try to only tighten the muscles of the anus without the muscles of the buttocks.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, the control of the muscles that cause an erection is strengthened. In addition, exercise reduces emotional stress and helps you rid yourself of negativity.
Exercise "Butterfly"
Performed while lying on your back. Knees bent, feet pulled up to buttocks, hands on knees.
After a deep inhalation, as you exhale, spread your knees with your hands forcefully, resisting with the muscles of your legs. Breathe in. As you exhale, return your legs to the starting position, resisting with your hands. Movements are smooth, without jerks.
Must be repeated at least three times.
As a result, the muscles of the perineum and the inner thighs are trained, and prostate massage occurs. The arms and chest are additionally reinforced.
Exercise "Reeds"
Performed while lying on your back. Hands behind the head, hands clasped and located under the back of the head.
After slowly inhaling, as you exhale, raise one leg vertically. Hold it for a while, and then make circular movements, as if you were drawing a circle with your foot, one way, then the other. 3-4 circles in each direction.
Lower your legs. Exhale and repeat with the other leg.
It is important to keep the legs straight during the exercise.
The pelvic muscles, which are deep, are developed. Blood circulation increases, muscles responsible for potency are stimulated. The exercise also normalizes the functioning of the digestive system and strengthens the tone of the abdominal muscles.
bridge
Lie on your back, bend your knees, extend your arms along your body. Focus on your feet and shoulder blades, and lift your pelvis up. Make movements smoothly, without jerks, breathe evenly. At the top point, freeze for a few seconds and slowly return to the starting position.
You should start with 5-7 approaches, gradually increase to 20 times.
The pelvic and abdominal muscles are developed, and the natural stimulation of the prostate is done.
Water treatments
To strengthen the walls of blood vessels, it is useful to take contrast baths for the lower part of the body.
To do this, prepare two containers with cold (first with cold, then gradually reduce the temperature) and with hot water.
First sit in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be carried out for 15 minutes every day from 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
conclusion
These are example exercises for potency disorders. Before starting training, it is advisable to consult a doctor to develop an individual program. At the beginning of the classes you can choose 4-5 exercises. The main thing is to practice regularly. Increase the intensity gradually. In addition, you can and should include general strengthening exercises in your training.
The causes of erectile dysfunction can be very diverse.: from psychological disorders to serious illnesses. For successful treatment, the cause must be determined. For many types of impotence disorders, physical exercise has a beneficial effect. An important condition is the regularity of classes.
Exercises give maximum effect when combined with a special diet and giving up bad habits.