Many men after 40, having 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 physical fitness improves, but also stagnation in sedentary parts of the body is eliminated, which helps the genitals to receive the necessary blood flow.
What is power
Sexologists refer to the term "potency" only to male sexuality. This concept defines the sexual capacities of the stronger sex. Potency, to a certain extent, characterizes the tension of the penis, the speed at which an erection appears and the duration of sex. Potency is the ability and desire to have sex. Men with sexual problems can have many complexes, psychological barriers, and illnesses. Normal potency is roughly determined by the following external signs:
- warm hands;
- normal weight;
- unpumped muscles;
- self-confidence;
- clean, smooth skin;
- developed sense of humor;
- vigorous gait;
- high intelligence;
- good sense of smell;
- low voice.
What exercises increase power
People who lead a sedentary lifestyle need to swim in the pool or go to the gym. These activities improve men's health and prevent genital congestion. However, if problems associated with a decrease in power have already arisen, swimming and various workouts will no longer be useful. Therefore, you will have to use specialized exercises to increase power. There is a whole range of such activities:
- execution of the bridge;
- pumping the PC muscle;
- "butterfly" exercise;
- pendulum;
- squats;
- pumps on the knees.
These physical exercises increase power. Thanks to their regular and timely implementation, you can avoid taking drugs and maintain active erectile function for a long time. Typically, exercise is aimed at improving blood supply to the pelvic organs, which contributes to longer sex. Exercises for power have the following positive aspects:
- activate testosterone production;
- eliminate stagnation in the body;
- help relieve stress.
Exercises to increase power
Sex therapists, in order to bring a man back to a normal sex life, developed a whole program of classes, which includes the following exercises to improve potency:
- Camber. We lie on our backs, we stretch our arms along the body. Lift the pelvis off the ground and lower it a bit. At the same time, the back remains supported. We perform 10 times.
- Hold a stone. The legs are spread apart while standing. Imagine that you are pinching a ball or a stone with your knees. Tighten your muscles as if you were trying to hold an object. Do 10 sets of 5 seconds each.
- Rotation by the pelvis. Starting position: feet shoulder width apart. Executed while standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises aimed at improving potency in men should be carried out calmly with a gradually increasing load. It is better to start the exercises with several repetitions, increasing their number up to 20 times. To achieve an effective result, you must do the exercises in a good mood. At the same time, do not forget to visit the gym and go jogging.
Exercise to increase power
Various factors contribute to potency issues:
- unbalanced diet;
- chronic diseases;
- bad lifestyle;
- bad habits;
- disruption of internal organs.
To avoid impotence and prostatitis, a man can be helped by general strengthening physical exercises to increase power, which can be easily done 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 power and strengthen the male body.
Squats
An excellent prevention of prostatitis and congestion of the prostate is by doing squats. Such exercises help to maintain the genitals, strengthen the muscles of the buttocks. Better to start squatting 15 times. Squats should be included in the complex to restore power. It can be plie and sumo squats, the classic, dynamic, shallow version. Squats and power are linked because effective squats can activate the muscles of the perineum. To perform the exercise correctly, you must:
- spread your feet shoulder-width apart;
- breathe deeply and while exhaling, do a slow squat;
- when you reach the low point, parallel to the mat, 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 exhales;
- while inhaling, you should get up slowly;
- in the starting position you can repeat the inhale, exhale.
To run
The easiest way to stay in shape is to run, especially for people looking to lose weight. Many doctors point out that obesity is often the reason for decreased sexual activity, so running plays an important role for potency. This exercise will help strengthen the mind 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 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.
You have to run in the fresh air. Running over obstacles increases self-esteem; long distance running perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sexual intercourse. On the first runs, it is necessary to combine interval jogging and brisk walking. It is better to go to classes in the morning, when the duration of training should be 20 minutes per day. Warm up your muscles before you run. Breathing should be regular during the race.
Exercises to restore potency
For men who first face the problem of decreased sexual function, physical recovery exercises for male potency will help. The most affordable and easiest 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 need to walk about 3 km at a rapid pace every day. There are other exercises to restore potency:
- Parade stage. It is necessary to walk in place for at least 5 minutes (then an increase in time is possible), while trying to raise the knees high, pulling them towards your stomach. The hands can be placed behind the head. This exercise warms up the joints.
- Ski. Starting position - the legs are bent at the knees. You should start running in place, while the toes should be pressed against the ground and the heels should be lifted one by one. When you finish the task, you need to quickly bring your knees forward.
- Butterfly. Lying on the floor, you have to bring your feet up to the buttocks. Put your hands on your knees and spread your legs out to the sides. The lanyard must not be lifted off the ground. You should try to touch the mat with your knees. As you move, you can help with your hands. The exercise is done gently while exhaling, but with muscle tension. The reduction of the legs is also carried out on the exhalation, but the hands do not help, but resist.
Exercise for the prostate
During exercise to strengthen power, the work of the muscles in the pelvic part is significantly improved. In addition, abdominal pressure drops are reduced, which leads to natural massage of the prostate, improvement of metabolic processes in the prostate, and increased blood flow to the genitals. Exercise for the prostate can also help improve nervous system function, adrenal function, and eliminate 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 organs important for potency. Even if the procedure is done several hours before intercourse, it can help ensure a stable erection and increased potency during it. The most effective prostate massage exercises:
- Back stretch. 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 strongly retract the anus for 10 seconds. You can repeat in one approach 3 times.
- Leg to chest. Lying on the floor, you should pull the bent knee towards your chest. Stretch the gluteal and psoas muscles. Hold it for 10 seconds.
- For the back muscles. On your knees, you need to tighten your abdominal muscles. Raise your arm and the opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Correctly selected exercises for male potency help to quickly improve the condition of the muscles of the pelvic floor and erection of the penis. 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 prior 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 should 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 into the anus. You need to do this 10 times per approach, gradually increasing to 50.
- To meet a small need. You must try to stop the jet at least 4 times. At the same time, be sure to tense the muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. This is because a decrease in libido and erectile dysfunction often occurs due to stress, psychological trauma, overwork, feelings of anxiety, so men's exercise for potency cannot always help here. A consultation with a psychologist and a sex therapist may be necessary. Although there is a set of exercises that include exercises to increase libido:
- Lying on the back. You need to rub your palms together. We lower our head to our right hand and apply our left to the genitals. We tighten the muscles of the anus and legs, squeeze the genitals, stretching them slightly. We do this exercise 20 times.
- Power training. Weightlifting helps the body to produce testosterone. In this case, you can only do a few squats and push-ups.
- Barefoot brisk walk. In this case, you should not walk at home on a carpet, but on stones or grass. There are contraindications: skin diseases.