Many men after 40 who have problems with decreased potency and erectile dysfunction often use gymnastics to increase them. Special exercises for men for potency can help. Thanks to such exercises, not only the physical form improves, but also the stagnation in the seated parts of the body is eliminated, which helps the genitals to obtain the necessary blood circulation.
What is potency?
Sexologists refer to the term "potency" only in relation to male sexuality. This concept defines the sexual abilities of the stronger sex. Potency, to some extent, characterizes the tension of the penis, the speed at which an erection occurs, and the duration of sexual intercourse. Potency is the ability and desire to have sexual intercourse. 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 and smooth skin;
- developed sense of humor;
- vigorous gait;
- high intelligence;
- good sense of smell;
- deep voice.
What exercises increase potency
People who lead a sedentary lifestyle need to swim in the pool or visit the gym. These activities improve men's health and prevent genital clogging. However, if problems associated with a decrease in potency have already arisen, swimming and various workouts will no longer help. Therefore, to increase potency, you need to do special exercises. There are a number of such activities:
- Execution of the bridge;
- Pumping the pc muscle;
- Exercise "butterfly";
- Pendulum;
- Squats;
- Push-ups on your knees.
These physical exercises increase potency. With their regular and timely implementation, you can avoid taking medication and keep the erectile function active for a long time. As a rule, exercise is aimed at improving blood flow to the pelvic organs, which contributes to longer sexual intercourse. Physical potency exercises have the following positive aspects:
- activate testosterone production;
- Eliminate stagnation in the body;
- help reduce stress.
Exercises to increase potency
To get a man back to a normal sex life, sex therapists have developed a whole course scheme that includes the following exercises to improve potency:
- Arc. We lie on our back, we stretch our arms along the body. Raise the pelvis off the floor and lower it a little. At the same time, the back remains pressed. We perform 10 times.
- Hold a stone. When standing, the legs are spread. Imagine pinching a ball or stone with your knees. Tense your muscles as if trying to hold an object. Do 10 sets of 5 seconds each.
- Rotation through the pelvis. Starting position: feet shoulder width apart. Performed while standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises to increase potency in men should be done at rest, with gradually increasing load. It is best to start the exercises with several repetitions and increase their number up to 20 times. To get an effective result, you need to do the exercises in a good mood. At the same time, do not forget to visit the gym and go jogging.
Exercise to increase potency
Various factors contribute to potency problems:
- unbalanced diet;
- chronic illness;
- wrong lifestyle;
- Bad habits;
- Disorder of internal organs.
To avoid impotence and prostatitis, a man can be helped to increase potency through general strengthening exercises, which can easily be 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 potency and strengthen the male body.
Squats
An excellent prevention against prostatitis and congestion in the prostate is squats. Such exercises will help maintain the genitals, strengthen the gluteal muscles. Better start crouching 15 times. Squats need to be included in the complex to restore potency. It can be plie and sumo squats, the classic version, dynamic and flat. Squats and potency are related, while effective squats can activate the muscles in the perineum. To correctly perform the exercise, you need to:
- put your feet shoulder width apart;
- take a deep breath and do a slow squat on the exhale;
- When you reach the lower point, parallel to the carpet, 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 exhalations;
- as you inhale, you need to ascend slowly.
- In the starting position, you can repeat inhaling and exhaling.
Run
The easiest way to keep fit is running, especially for people looking to lose weight. Many doctors point out that obesity is often the cause of a decrease in sexual activity, so running plays an important role in potency. This exercise will help strengthen the man's mind and body. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increases 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 prevent insomnia;
- strengthens the male reproductive system;
- there is an increase in testosterone levels;
- improves mood.
It is necessary to run in the fresh air. Jogging over obstacles increases self-esteem; Long distance running perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sex. For the first few runs it is necessary to combine interval jogging with brisk walking. It is better to go to class in the morning, while the duration of training should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be steady as you run.
Exercises to restore potency
For men who are faced with the problem of decrease in sexual function for the first time, physical recovery exercises for male potency will help. The cheapest and easiest way to increase attraction is to walk, which perfectly improves blood flow to the genitals. In this lesson, the testicles are stimulated. To get the result of walking, you should walk about 3 km fast every day. There are other exercises to restore potency:
- Parade step. It is necessary to march in place for at least 5 minutes (then an extension is possible) while trying to raise your knees up and pull them towards your stomach. The hands can be placed behind the head. This exercise warms up the joints.
- To ski. Starting position - legs are bent at the knees. You need to start running on the spot, pressing your toes to the ground and lifting your heels one at a time. When you get the job done, you need to get your knees forward quickly.
- Butterfly. Lying on the floor, bring your feet up to your buttocks. Put your hands on your knees and spread your legs to your sides. The loin must not be lifted off the ground. You should try to touch the mat with your knees. You can help with your hands when moving. The exercise is performed gently while exhaling, but with muscle tension. The legs also shrink while exhaling, but the hands do not help, they fight back.
Exercise for the prostate
During the exercise to strengthen potency, the work of the muscles located in the pelvic area is significantly improved. In addition, abdominal pressure drops are reduced, which leads to a natural massage of the prostate, improved metabolic processes in the prostate and increased blood flow to the genitals. Exercise for the prostate can also help improve the functioning of the nervous system, adrenal function and the elimination of inflammatory processes.
Exercises for prostate massage
The prostate massage is of great therapeutic importance for the prevention and treatment of prostate diseases. Its implementation ensures the necessary blood flow to the organs that are important for potency. Even if the procedure is carried out several hours before sexual intercourse, it can help ensure a stable erection and an increase in potency. The Most Effective Prostate Massage Exercises:
- Stretch your back. 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 while sitting or standing all day. It is necessary to strongly withdraw the anus for 10 seconds. You can repeat three times in one approach.
- Leg to chest. Lying on the floor, you should pull your bent knee towards your chest. Stretch the glutes and psoas muscles. Hold this for 10 seconds.
- For back muscles. On your knees, you need to contract your abs. Raise your arm and opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Properly selected exercises for male potency will help to quickly improve the condition of the pelvic floor muscles and penile erection. In addition, the volume and strength of ejaculation increases, and premature ejaculation disappears. Kegel exercises for men with prostatitis are considered to be the most effective. The popularity of such gymnastics lies in the fact that it can be done at home without prior preparation. Several Kegel exercises:
- For about a minute it is necessary to contract and relax the muscles of the perineum. The action must be repeated 10 times, gradually increasing the time of the contractions. Up to a maximum of 20 seconds.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles by pulling in the anus. You need to do this 10 times per approach, gradually increasing to 50.
- To meet a small need. It is necessary to try to stop the beam at least 4 times. At the same time, be sure to strain the muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. In fact, due to stress, psychological trauma, overwork and feelings of anxiety, there is often a decrease in libido and erectile dysfunction, so that male potency exercises cannot always help here. A consultation with a psychologist and sexologist may be required. Although there are a number of exercises that include exercises to increase libido:
- Lying on the back. You need to rub your palms. We lower our head to the right hand and place our left on the genitals. We tighten the muscles of the anus and legs, squeeze the genitals and slightly stretch them. We do this exercise 20 times.
- Strength training. Weight lifting helps the body produce testosterone. In this case, all you can do is do a few squats and pushups.
- Fast walking barefoot. In this case, you don't have to walk on a carpet at home, but on stones or grass. There are contraindications: skin diseases.