According to statistics, the experience of two out of ten men has reduced potency. In 90% of cases, this is a temporary phenomenon, related to fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illness, and so on.
If persistent weakening of erections and reduced libido develops, this is a reason to consult a doctor.
Sometimes it is the cause of serious illnesses, for which you should consult a doctor.
In many casesPhysical exercise helps to improve potency, whose action is aimed at improving the blood supply to the pelvic organs, and as a result, the blood flow to the penis increases.
Erectile dysfunction. Causes, symptoms
Erectile dysfunction or impotence is the absence or severe impairment of erection in men, which makes intercourse impossible.
A diagnosis of "impotence" is made if more than 25% of sexual encounters are unsuccessful for a man.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous pressure, relationship difficulties with a partner, lack of self-confidence).
- Hormonal imbalance.
- As a result of vascular disease.
- 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 have impotence as a side effect.
- Smoking, regular use of alcohol or drugs have a harmful effect on men's health.
- Temporary impotence may develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is impaired potency, that is, the construction is weak or absent. There may 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 method of treatment will depend on the cause.
Few men know that in some cases, erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of potency exercises to increase
The effect of the exercises to increase potency:
- improve blood circulation in the reproductive organs;
- strengthening the muscles of the perineum, buttocks, legs;
- ending stagnation;
- increasing the overall tone of the body.
With regular training without the use of medication, erection increases, libido increases, mood improves, and a man gains confidence in his abilities. When done correctly, the effect is noticeable after a week of training.
Before you start training, you should consult your doctor. You can not exercise 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 need to give up bad habits. This combination helps in many cases to avoid problems with potency without using expensive medications.
General rules:
- Regular practice is the key to success. 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 severe pain after exercise.
- Ideally, you should do 5-6 different exercises a day, 2-3 times.
- It is advisable to take into account exercises to improve potency in general exercises - this will increase the overall tone of the body.
- During the classes, movements are smooth, you can't hold your breath.
- It is important to train with a positive attitude.
Below are the best exercises for potency.
pelvis pendulum
PositionPlace your feet wide, about a foot longer on each side than shoulder width apart. Continuescatuntil your buttocks are level with your knees. Hold this posture.
In this position, slowly move your pelvis back and forth. Inhale while moving backwards, exhale forward. Movement speed may vary. It all depends on individual physical abilities.
One approach involves moving the pelvis back and forth, in one cycle you need to do at least 10 approaches. First, to make it easier to keep balance, you can hold on to something with your hands.
During the exercise, the blood supply to the pelvic organs is increased, the muscles of the thighs and the leg joints are strengthened.
The exercise will only be effective if the back and forth movement is done by the pelvis only and the body is motionless. If your legs are shaking, you should take a break.
Run in place
When standing, don't lift your toes off the floor, work with your heels. Simulate fast walking. Duration from 1 to 5 minutes.
Sipping
This exercise is done on all fours. Hands and feet are strictly perpendicular to the floor.
Inhale and as you exhale, gently throw your pelvis back until your buttocks are on your heels. Your arms should stay straight. It is important to feel how the vertebrae and joints stretch. In the final position, the extended hands rest on the floor with palms, the forehead rests on the floor, buttocks on the heels.
Do each movement slowly, without sudden movements or without 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 stretches the joints and massages the organs in the abdominal cavity. Regular stretching improves bowel function.
Stone
While standing, keep your back straight and legs slightly bent. You should squeeze and loosen your buttock muscles, as if you were holding an imaginary stone.
Squats
Standing, spread your legs wide, about a foot longer on each side than shoulder width. Straight back, arms along the body, I look forward.
Inhale gently and as you exhale, squat down slowly as far as possible without discomfort. When you are at the lowest point, gently tilt your body forward and place your hands between your legs as far as possible. At the same time, the palms slide along the floor, and the thumbs are pointed back. The legs are turned 45 degrees out. No need to put them parallel or turn them out anymore.
Freeze for a few seconds at the end point and start the reverse movement. While standing, take a few breaths, even out your exhalations and repeat the exercise a few times.
During the exercise, the muscle tone of the perineum, buttocks and legs increases, and natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the urination process. Do 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 standing, back straight, arms relaxed. Take a normal inhalation and as you exhale, squeeze the muscles of the anus, hold for a few seconds and relax gently.
After a few seconds of rest, repeat.
For the best effect, try to tense only 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, and the control of the muscles that cause erection is improved. In addition, exercise reduces emotional stress and helps you free yourself from negativity.
Exercise "Butterfly"
Shown while lying on your back. Knees bent, legs drawn up to buttocks, hands on knees.
After a deep inhalation, as you exhale, strongly extend your knees with your hands, resisting with the muscles of your legs. Look in. As you exhale, return your legs to the starting position, standing with your hands. Movements are smooth, without jerking.
It must be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained, and prostate massage occurs. The arms and chest are also strengthened.
Exercise "Reeds"
Shown while lying on your back. Hands behind the head, hands clasped and placed under the back of the head.
After inhaling slowly, while exhaling, lift one leg vertically. Hold it for a while, and then make circular movements, as if drawing a circle with your foot, one way, then the other. 3-4 circles in each direction.
Lower your leg. Even out your breathing and repeat with the other leg.
It is important to keep your leg straight during the exercise.
The pelvic muscles are developed, which are located deep. 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, stretch your arms along your body. Focus on your legs and shoulder blades, and your pelvis lift up. Make movements smoothly, without jerking, breathing evenly. At the top point, freeze for a few seconds and slowly return to the starting point.
You should start with 5-7 approaches, gradually increasing to 20 times.
The pelvic and abdominal muscles are developed, and the prostate gland is naturally stimulated.
Water treatments
To strengthen the walls of the 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 cool, 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 done for 15 minutes every day from 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
Conclusion
These are sample exercises for potency disorders. Before starting the 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 regular practice. Gradually increase the intensity. In addition, you can and should include general strengthening exercises in your training.
The causes of erectile dysfunction can be very different.: from psychological disorders to serious illnesses. For successful treatment, the cause must be determined. For many types of potency disorders, physical exercise has a good effect. Regularity of classes is an important condition.
Exercises give the greatest effect if they are combined with a special diet and giving up bad habits.