Many men after the age of 40, experiencing problems with diminished potency and erectile dysfunction, often use gymnastics to improve it. Special exercises for men for potency can help. Thanks to such training, not only is the physical shape improved, but stagnation in the inactive parts of the body is also eliminated, which helps the genitals receive the necessary blood flow.
What is the potential
Sex experts refer the term "potential" only to male sexuality. This concept defines the sexual ability of the stronger sex. Potency, to some degree, characterizes penile erection, the rate at which an erection appears, and the duration of sex. Potential is the ability and desire to have sexual intercourse. Men with sexual problems can have many complexes, psychological barriers, and illnesses. Normal potential is roughly determined by the following external signs:
- warm hands;
- normal weight;
- not pumping muscles;
- self confidence;
- clean and smooth skin;
- develop a sense of humor;
- brisk walking;
- high intelligence;
- good sense of smell;
- low voice.
What exercise increases potency
People who lead an inactive lifestyle should swim in the pool or visit the gym. This activity improves men’s health and prevents genital congestion. Although, if problems have arisen that are associated with decreased potential, swimming and various exercises will not help anymore. Therefore, you need to use specific training to increase potential. There are various such activities:
- bridge implementation;
- pumping PC muscles;
- "butterfly" exercises;
- pendulum;
- squat;
- press down on the knees.
This physical exercise increases potential. With its regular and timely implementation, you can avoid taking medications and maintain active erectile function for a long time. As a rule, exercise aims to increase the blood supply to the pelvic organs, which contributes to longer sexual intercourse. Physical training for potential has the following positive aspects:
- activating testosterone production;
- eliminate stagnation in the body;
- helps relieve stress.
Exercise to increase potency
Sex therapists, in order to return a man to a normal sex life, have developed an entire class scheme, which includes the following exercises to increase potency:
- The gate. We lay on our backs, we stretched our arms along the body. Raise the pelvis above the floor and lower it slightly. At the same time, the back remains pressed. We performed 10 times.
- Holding a rock. Legs spread in a standing position. Imagine you are pinching a ball or rock with your knee. Tighten your muscles as if you are trying to hold an object. Perform 10 sets for 5 seconds each.
- Rotation by the pelvis. Starting position: legs open shoulder -width apart. Done while standing. It is necessary to rotate the pelvis 30-40 times with large amplitude in each direction.
All exercises to increase potency in men should be done calmly with an increasing load. It is better to start training with a few repetitions, increasing the number up to 20 times. To achieve effective results, you need to do exercises in a good mood. At the same time, don’t forget to visit the gym and go jogging.
Exercise to increase potential
Various factors contribute to potential problems:
- unbalanced diet;
- chronic disease;
- wrong lifestyle;
- bad habits;
- internal organ disorders.
To prevent impotence and prostatitis, a man can be helped with general strengthening of physical exercises to increase potency, which can be done easily at home. There are complexes developed by coaches and doctors, with the help of which you can maintain physical and sexual health for a long time. Such exercises can generally increase potency and strengthen the male body.
Squatting
An excellent prevention of prostatitis and congestion in the prostate gland is to do squats. Such exercises help maintain the genitals, strengthen the back muscles. It is better to start squatting 15 times. Squats must be included in the complex to restore potential. It can be plie and sumo squats, classic, dynamic and shallow versions. Squats and potential are interrelated because squats can effectively activate the muscles in the perineum. To exercise properly, you must:
- place your feet shoulder -width apart;
- take a deep breath and as you exhale, do a slow squat;
- when reaching the bottom point, parallel to the carpet, you should place your hands between your legs;
- lower your palms to the floor;
- then you should stop and take 5-10 breaths and exhalations;
- while inhaling, you need to slowly get up;
- in the starting position, you can repeat inhalation, exhalation.
Run
The easiest way to stay fit is to run, especially for those who want to lose weight. Many doctors point out that obesity is often the cause of a decline in sexual activity, so running plays an important role for potency. This exercise will help strengthen the spirit and body of the man. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increases resistance to depression and stress;
- increase endurance;
- energizes and strengthens the immune system;
- helps keep the body in good condition;
- train the heart, endurance;
- increase blood circulation in the pelvic organs;
- helps prevent insomnia;
- strengthens the male reproductive system;
- there is an increase in testosterone levels;
- improve mood.
It needs to walk in the fresh air. Jogging over obstacles increases self -esteem; long -distance running perfectly trains all muscles and improves blood circulation in the genitals, which helps prolong sexual intercourse. On the first run, it is necessary to combine interval jogging with brisk walking. It is better to go to class in the morning, while the training period should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be even while running.
Exercise to restore potential
For men who are first facing the problem of declining sexual function, physical rehabilitation training for male potency will help. The most affordable and easy way to increase attractiveness is walking, which perfectly improves blood circulation in the genitals. With this lesson, the testicles are stimulated. To achieve walking results, you need to walk about 3 km at a brisk pace every day. There are other exercises to restore potential:
- Step the wire. It is necessary to march in place for at least 5 minutes (then an increase in time is possible), while trying to raise your knees high, pulling them to your stomach. Hands can be placed behind the head. This exercise warms up the joints.
- Skiing. Starting position - legs bent at the knees. You need to start running in place, while the toes should be pressed to the floor, and the heels should be lifted one by one. When completing a task, you must quickly put your knees forward.
- Butterflies. Lying on the floor, you should bring your feet to your back. Place your hands on your knees and spread your legs to the side. The waist must not be lifted off the floor. You should try to touch the mat with your knees. While moving, you can help with your hands. The exercises are done smoothly as you exhale, but with muscle tension. Leg reduction is also done on respiration, but the hands do not help, but resist.
Exercise for the prostate
During training to strengthen potency, the work of the muscles located in the pelvic area is significantly improved. In addition, the decrease in abdominal pressure is reduced, which leads to the natural massage of the prostate, better metabolic processes in the prostate gland and increased blood flow to the genitals. Exercise for the prostate can also help improve nervous system function, adrenal function, and the elimination of inflammatory processes.
Exercises for prostate massage
Prostate massage is a very important therapeutic for the prevention and treatment of prostate disease. Its implementation provides the necessary blood flow to organs essential for potency. Although the procedure is performed a few hours before intercourse, it can help ensure a stable erection and an increase in current potency. The most effective prostate massage exercises:
- Stretch the back. Starting position - kneeling. It is necessary to tilt the chest to the floor as much as possible for 10 seconds. Repeat 3 times.
- Anal withdrawal. This can be done throughout the day while sitting or standing. It needs to pull back the anus vigorously for 10 seconds. You can repeat in one approach 3 times.
- Feet to chest. Lying on the floor, you should pull your bent knees to your chest. Stretch the gluteal and psoas muscles. Hold this for 10 seconds.
- For the back muscles. On your knees, you need to tighten your abdominal muscles. Lift the opposite arm and leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Properly selected exercises for male potency help to quickly improve the condition of the pelvic floor muscles and penile erection. In addition, there is an increase in the amount 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 done without prior preparation at home. Some Kegel exercises:
- For about a minute, it is necessary to contract the perineum muscles and relax them. The action must be repeated 10 times, gradually increasing the contraction time. Up to 20 seconds maximum.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles, pulling in the anus. You need to do it 10 times per approach, gradually increasing to 50.
- To cope with small needs. It is necessary to try to stop the jet at least 4 times. At the same time, be sure to tense the muscles.
Exercise to increase libido
The concept of libido is psychological, potential is physiology. They are closely related. Indeed, often decreased libido and erectile dysfunction occur due to stress, psychological trauma, overwork, feelings of anxiety, so training for men for potency does not always help here. Consultation with a psychologist and sexologist may be required. While there is a set of exercises that include exercises to increase libido:
- Lie on your back. You need to rub your palms. We bow the head to the right hand, and apply the left to the genitals. We tighten the anal and leg muscles, squeeze the genitals, slightly stretch them. We did this exercise 20 times.
- Power training. Weight lifting helps the body produce testosterone. In this case, you can just do a few squats and push -ups.
- Walk fast without shoes. In this case, you need to walk not at home on the carpet, but on rocks or grass. There are contraindications: skin diseases.