Decreased potency. Men often have this problem. The reasons for this can vary widely, from age-related changes and wrong lifestyle to depression and nervous overexcitation. Bad habits do not improve the situation either.
There are many solutions to this problem, from medications, to traditional medicine prescriptions, to special gymnastics complexes. Medicines work perfectly, but the result of their use is short-term, while the same physical exercises will help eliminate potency problems in the long term. This improves private life. There are fewer reasons for stress.
Exercises for potency
The main reason for this ailment is stagnant processes in the pelvic area.
Thanks to targeted physical exertion, muscles and joints begin to work actively, blood circulation improves, muscles are actively saturated with oxygen.
It is through this work that the blood rushes to the genitals, which improves the erection.
There are many different physical training complexes designed to normalize sexual activity.
The advantage of gymnastics over medication is obvious. The latter give a guaranteed result, but most men are afraid to use them because they have side effects that they may not write about in the annotation.
Gymnastic complexes have no contraindications. Anyone can do it. Even if no exercise is recommended for health reasons, it can be replaced with another without prejudice to the end result.
The effect of potency exercises
The only condition that must be observed in order to achieve a positive effect is regularity. It is best to do the exercises 4 times a week, and some exercises can be done every day. Such a load is also suitable as prophylaxis. If possible, you can do the complex every day.
- Exercise leads to increased testosterone production, this hormone controls the quality of erections and potency;
- Targeted physical activity strengthens the pelvic muscles, which also affects potency;
- Increasing the tone of the body generally leads to good health;
- Endurance increases, tension disappears;
- Sexual function is restored over time.
Before starting exercises to increase male potency at home, it is not unnecessary to seek medical advice.
The exercises should be thought out and cover all of the muscles involved in this process
To do this, you need to carefully consider the entire complex as a whole.
- Big muscles have to be involved. This keeps the entire body in shape.
- Several exercises should be selected that will promote testosterone production.
- We must not forget about the coccyx part, this will relieve stagnant processes in the pelvic area and improve blood circulation. Such measures also improve blood flow to the genitals.
- As a result of stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. Quality physical activity allows you to lower adrenaline levels and relieve negative stress.
- The core of gymnastics to increase potency in men is a series of exercises that train the small muscles of the small pelvis. They are primarily responsible for the quality work of the reproductive system.
Gymnastics at home
Exercises to increase potency in men can be performed not only by those who have obvious problems in bed, but also by those who have not yet had such problems.
Exercise number 1
Stand on all fours with your back straight. As you exhale, slowly lower your buttocks to your feet, being careful to touch your heels with the booty. Do not hit the elbows with your hands, the palms are fixed. Then get up slowly, straighten your back well, do not bend. There is no rush, it is important to stretch well and feel all the muscles. Run 15 times.
This simple exercise to improve potency in men shouldn't be underestimated, it helps in stretching the spine, removing existing braces and pinching. Perfectly relieves tension in the lumbar spine, massages the prostate.
Exercise number 2
Stand up, feet shoulder width apart, knees slightly bent, hands on waist. It is best if clothing does not hinder movement. Ideally, strip naked or wear something loose. Push the pelvis vigorously forward and then also vigorously backwards. The lower back and legs are clearly fixed and stay in place, only the pelvis works. Do for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be done at least every day and does not require any special conditions. If you wish, you can do this at home, at work, and even on public transport. Sit on a stool (sofa, chair, armchair), making sure that your knees are bent at right angles. Two fists should fit between your knees. The hands are relaxed, lie on the knees, the back is straight, not tense. The view is directed forward. Firmly squeeze the gluteal muscles, hold this state for a few minutes, and relax. There should be breaks of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise to increase potency strengthens the muscles of the small pelvis, which has a positive effect on the entire urogenital system.
Exercise number 4
Lie on your back, bend your legs, put your feet closer to your buttocks. Hands along the body. As you exhale, push your pelvis as high as you can, shoulders and feet on the floor. The latter are pressed firmly to the ground. The lower back should not "hang out", it must be fixed, the entire load goes to the hips and stomach. Repeat 10-15 times.
After a few days, male potency exercise can be made more difficult by not lifting the pelvis straight up, but rocking it back and forth or placing weights, such as one-pound dumbbells, on the groin.
Pressing the pelvis stimulates blood flow in the lower abdomen and improves blood flow.
Exercise number 5
Stand up, feet shoulder width apart. Slowly crouch down and pull your bum back as if there is a chair to sit in. Extend your arms forward and lean forward with your body to maintain balance. The knees should not be bent less than 90 degrees; when squatting, they should not protrude above the height of the sock. Exhale while crouching, while inhaling - return to the starting position. Perform 10 times.
This exercise strains the back muscles of the thigh. If your front muscles start to hurt while you are performing, you are not working properly. You cannot crouch down deeply, it puts unnecessary strain on the knee joint. You can increase the load by adding side kicks as you lift.
This exercise to improve potency helps to establish blood circulation in the pelvic area, improves the condition of the joints. In addition, this squat is ideal for tensing the gluteal and thigh muscles.
Exercise number 6
Sit on the floor, under your knees 90 degrees. Inhale, suddenly bring the right shoulder diagonally forward and upward, at the same time straighten the leg of the same name. Slowly return to the spot with an exhalation. Repeat the turn to the left. Perform alternately 10 times with each side.
Exercise number 7
Lie on your back, bend your legs at the knees, hands on your body. On the exhale, sharply with effort to spread the knees sideways, as if feathers from the sides are pressing on the knees. You can create this resistance with your hands. No need to try to pull your knees all the way down to the floor. It is important to monitor your breathing. It should be strong and regular. If you breathe incorrectly, the exertion has no effect, as it prevents oxygen saturation and the blood flow is insufficient.
This potency-increasing exercise helps open the hip joint while the muscles of the buttocks, inner thighs, and perineum work. Run 15 times.
Exercise number 8
Sit on the floor, you can comfortably lean on your hands and place them behind your back. Put your legs on your legs and rub the upper against the lower, after which you should change. The freedom of movement should be maximum. Do at least 30 times in 5 approaches.
This exercise to increase potency at home strengthens the muscles of the inner thighs and increases blood flow to the muscles of the small pelvis. An erection is restored.
Exercise number 9
This exercise is considered to be one of the best helpers in restoring erection and genitourinary function in general. You need to sit on the floor and start walking, alternately moving your legs forward, you do not need to bend your knees, try not to pull your legs off the floor, your arms are bent at the elbows and you are actively working. You must "walk" for 30 seconds, your back should be flat. Movement - active, with maximum forward movement. Otherwise, proper muscle tension will not occur. Do a 5-6 approach with a short break.
Exercise number 10
This exercise requires some concentration. Lie on your back, place your right hand under your head and your left hand on top of your genitals. It is important to keep your palms warm by rubbing them until they are warm. Tense the muscles of the legs and buttocks while gently squeezing the genitals and pulling them down. Do at least 20 times in 5 repetitions.
This simple home potency enhancement exercise will help increase blood flow to the genitals and improve oxygen and blood supply.
Chinese exercises
Qigong is a special sports complex that was developed in China. There are a number of different Chinese complexes that can be used to cure various diseases. There is qigong, the purpose of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles and help improve blood circulation.
Chinese potency exercises came to us from ancient China, the Taoist monks developed this system. In practice, this gymnastics allows not only to effectively solve the problems of restoring male sexual function, but also to treat other diseases of the small pelvis.
Regular training in the Chinese method will allow you to regain masculine strength. This complex is also recommended for men who want to have offspring. Therefore, not so long ago in China, all young men who wanted to get married had to do this qigong.
Qigong for restoring sexual function allows you to saturate the pelvic muscles with oxygen and thus normalize the reproductive function of the body.
The male hormonal background is stabilized, the work of the entire genitourinary system is normalized, and the quality of sperm improves.
Qigong
To perform this complex, you will need a mat, a special one for yoga will be most suitable.
Exercise number 1
Lie on your stomach with your legs straight, arms straight along your body, palms down. Place your palms on the floor as you inhale, slowly lifting your torso as high as you can with your back arching. The lower body is not working. When you have reached the maximum point, tilt your head back and fix this position for some time. Then go down with a gentle exhalation. Do lifts at least 10 times.
Performing this potency exercise at home eliminates the need to tear your thighs off the floor, the body bends in the lumbar area and does not make sudden movements. It is important to monitor breathing and the pace of execution, it is measured from start to finish and evenly.
Exercise number 2
Position - lying on your back, arms along your body, left leg bent. Exhaling slowly, at the same time lifting your upper body with your arms stretched forward and your right leg stretched out. You should get a crease. The entire load falls on the left leg. The rise should be smooth and not abrupt.
When the right knee is level with the left, lock this position for a few seconds and gently return to the starting point. At the same time, exhale slowly. Then switch legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.
In addition to the active oxygen supply to the pelvic muscles, this exercise trains the lower press to increase potency in men, which also helps to achieve the overall goal.
Exercise number 3
Lie on the floor, arms along your body, legs crossed - right at the top. Take a deep breath to take in the air as you slowly push your body upward. Only the left heel and the back of the head should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Slowly exhale the air and lower yourself to the floor. In no case do not do it abruptly and do not fall. Switch legs and do it again, but the right heel acts as a support. Do it at least 10 times.
This lifting of the body not only tightens the pelvic and hip muscles, but the whole body. The main thing during execution is to monitor your breathing, it should not be sharp with long pauses.
Exercise number 4
Lie on your back on the floor. The legs are straight, the hands are along the body. Slowly raise both legs until the socks touch the floor behind your head. At the same time, support your body with your hands, only keeping your shoulder blades on the ground. Back to the starting position. Don't let your back fall, go down and up without jerking. Repeat the exercise at least 10 times to restore potency.
Exercise number 5
This exercise requires some flexibility, but shouldn't be done at all if you have problems with your spine, osteochondrosis, or peptic ulcer. If your natural flexibility does not allow you to reach your feet with your hands alone, you can use straps, ropes, or straps.
Lie on your stomach. Hands along the body, legs bend at the knees, with your hands grab your ankles. The brace should be on your stomach, your back bent, be careful not to fall on your side, keep your balance. Take a deep breath.
As you exhale, draw your legs as close to your head as possible, your back bent as much as possible at this point, then relax and inhale again. Repeat this exercise to increase potency 10 times.
Exercise number 6
Stand on all fours, lower your head so you can see your feet. Inhaling slowly, pulling the knee of your left leg towards your face. At the same time, the back remains motionless. Lock for a few seconds and return to the original position. Pull your right knee towards your face, also fix your position, back to the starting point. Perform at least 10 times for each leg
Exercise number 7
Lie on your stomach on the floor. Extend your arms up diagonally and spread your legs apart. Your body should look like the intersection of two lines. One line is left leg, right arm, second line is right leg, left arm. With a deep breath, raise your arms, head and legs and freeze in this position for a few seconds. Concentrate all power in the stomach. Exhale slowly and lower your body to the starting point. Repeat at least 10 times.
If you do these exercises for male potency at least four times a week, then in a month it will have a marked positive effect. Male strength and reproductive system activity will return. The main condition is to monitor the quality of the service. If from the first day it is not possible to complete the set number of times, then the next time you will have to try to do more. Until the desired result is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles will not receive the necessary oxygen saturation during exercise and the long-awaited self-healing will fail.
How to improve Kegel potency
Not only can kegel exercises restore sexual function, but it can also get rid of the prostate and hemorrhoids. This training also has a positive effect on the erection. The great advantage of this gymnastics is that it can be performed not only at home, but also at work, and even on public transport and while driving. It does not require any special time, it can be done almost on the go.
The essence of gymnastics is the training of a single muscle - the pc. To find it, you need to turn off the flow of urination, at that moment the exact same PC muscle is tense. The exercise is simple, it squeezes and relaxes the pc muscle. While squeezing, keep the muscle in place for as long as possible, no less than 5-10 seconds, and then relax for the same amount of time.
For all its seeming simplicity, you do need to start exercising a few times. So for the first time five is enough. Little by little, the number can be increased from day to day. This exercise can easily be combined with any other complex gymnastics to improve potency in men.
Within three weeks, this erectile function improvement exercise will produce noticeable results.