According to statistics, two out of ten men experience a decrease in potency. In 90% of cases, this is a temporary phenomenon, which is associated with fatigue, nervous tension, stressful conditions, excessive alcohol consumption, previous illnesses, etc.
If persistent weakening of the erection and a decrease in libido develop, this is a reason to consult a doctor.
Sometimes the cause is a serious illness, for which you should see a doctor.
In many casesPhysical exercise helps increase potency, actions aimed at increasing blood supply to the pelvic organs, and as a result, blood flow to the penis increases.
Erectile dysfunction. Cause, sign
Erectile dysfunction or impotence is the absence or severe weakness of an erection in men, making sexual intercourse impossible.
A diagnosis of "impotence" is made if a man has more than 25% of unsuccessful sexual intercourse.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relationships with partners, 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 (as a result of stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, alcohol or drug use on a regular basis has a negative impact on men's health.
- Temporary impotence may occur as a result of venereal disease and pelvic inflammatory disease.
The main symptom of erectile dysfunction is impaired potency, ie, weak or absent erection. There may also be decreased libido and lack of ejaculation.
For successful treatment, you should seek medical help. The main thing is to correctly determine the cause of the potential disturbance. Treatment methods will depend on the cause.
Few men know that in some cases, erections can be improved with the help of special exercises that strengthen the muscles responsible for potency.
Effects of exercise to increase potency
Potency-enhancing effects of exercise:
- increased blood circulation in the reproductive organs;
- strengthens the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increase the tone of the whole body.
With regular exercise without the use of drugs, erections increase, libido increases, mood improves, and a man gains confidence in his abilities. When done correctly, the effect can be seen after a week of training.
Before starting the exercise, you should consult your doctor. You should not exercise during the active period of the inflammatory disease.
Types of exercises. Implementation techniques
The purpose of the exercise is to improve blood circulation, relieve congestion, and strengthen the body as a whole.
A good effect is observed when exercise 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 using expensive drugs.
General rules:
- The key to success is regular practice. It is better to study less time, but every day.
- Do not strain the body. The load increases 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 include exercises to increase potency in general training - this will increase the tone of the whole body.
- During the class, the movements are smooth, you can't hold your breath.
- It is important to practice with a positive attitude.
Below are the best exercises for potency.
Pelvic pendulum
Stand upPlace your feet wide, about a foot farther on each side than shoulder-width apart. Followsquattinguntil your back is level with your knees. Hold this pose.
In this position, slowly move your pelvis forward and backward. Inhale while moving backwards, exhale forwards. Movement speed may vary. It all depends on the physical ability of the individual.
One approach involves moving the pelvis forward and backward, in one cycle you need to do at least 10 approaches. At first, to make it easier for you to maintain balance, you can hold something with your hands.
During exercise, the blood supply to the pelvic organs increases, the thigh muscles and leg joints are strengthened.
Exercise will be effective only if the movement back and forth is performed only by the pelvis and the body does not move. If you experience tremors in your legs, you need to rest.
Run in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulate fast walking. Duration from 1 minute to 5.
Inhale
This exercise is done by crawling. Hands and feet are exactly perpendicular to the floor.
Inhale and as you exhale, slowly tilt your pelvis back until your back rests 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 rest on the floor with the palms, the forehead rests on the floor, the back on the heels.
Perform 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 four legs is useful to avoid congestion; it warms the joints and massages the organs in the abdominal cavity. With regular stretching, bowel function improves.
stone
While standing, keep your back straight and legs slightly bent. You should squeeze and open your back muscles, as if holding an imaginary rock.
Squatting
In a standing position, spread your legs wide, about a foot longer on each side than shoulder width. Back straight, arms along the body, look forward.
Inhale smoothly and as you exhale, slowly squat down as far as possible without discomfort. While at the lowest point, lean your body forward smoothly and place your hands between your legs as far as possible. At the same time, the palm slides along the floor, and the thumb is directed back. The legs are turned 45 degrees outward. No need to put it parallel or turn it further.
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 natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the process of urinating. Repeat from 15 to 50 times. The exercise can be done in any position.
As a result of the exercise, congestion is eliminated and prostate massage occurs.
Strengthens the perineal muscles
Exercises are done standing, back straight, arms relaxed. Take regular inhalations and as you exhale, squeeze the anal muscles, hold for a few seconds and slowly relax.
After a few seconds of rest, repeat.
For the best effect, try to tense only the anal muscles without the back muscles.
As a result of the exercise, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and the muscle control that causes erection is improved. In addition, exercise reduces emotional stress and helps free oneself from negativity.
"Butterfly" Exercise
Done while lying on your back. Knees bent, legs pulled up to the back, hands on knees.
After a deep inhalation, as you exhale, extend your knees strongly with your hands, holding them with your leg muscles. Take a deep breath. As you exhale, return your legs to the starting position, resisting with your hands. Smooth movement, without jerking.
Must be repeated at least three times.
As a result, the muscles of the perineum and inner thighs are trained, and the prostate massage takes place. The arms and chest are also strengthened.
"Reeds" Exercise
Done while lying on your back. Hands behind the head, hands clasped and placed under the back of the head.
After inhaling slowly, as you exhale, lift one leg vertically. Hold for a moment, and then make circular movements, as if drawing a circle with your legs, one way, then the other. 3-4 circles in each direction.
Put your feet down. Exhale and repeat with the other leg.
It is important to keep your legs straight during the exercise.
The pelvic muscles, which are located deep, develop. Blood circulation increases, muscles responsible for potency are stimulated. This exercise also normalizes the function 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 lift your pelvis up. Perform movements smoothly, without jerking, breathing 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 increasing to 20 times.
Pelvic and abdominal muscles are developed, and natural stimulation of the prostate gland is performed.
Water treatment
To strengthen the walls of blood vessels, it is useful to take a contrast shower 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
This is an example of training for potential distractions. Before starting training, it is advisable to consult a doctor to develop an individual program. At the beginning of the class, you can choose 4-5 exercises. The main thing is to practice regularly. Increase the intensity gradually. Additionally, 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 potential disorders, physical exercise has a beneficial effect. An important condition is class regularity.
Exercise has the maximum effect when combined with a special diet and abandoning bad habits.