According to statistics, potency decreases in two out of ten men. In 90% of cases, this is a temporary phenomenon that is associated with fatigue, nervous tension, stressful situations, excessive alcohol consumption, previous illness, etc.
If a permanent weakening of the erection and a decrease in libido develop, this is a reason to consult a doctor.
Sometimes the cause is serious illness that requires a doctor's visit.
OftenPhysical exercise improves potency, the effect of which 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, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, which makes sexual intercourse impossible.
The diagnosis of "impotence" is established when a man has failed in more than 25% of his sexual relations.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous strain, relationship difficulties, lack of self-confidence).
- Hormonal imbalance.
- As a result of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (stroke, trauma, spinal cord and brain tumors).
- Some medications include impotence as a side effect.
- Smoking, regular alcohol or drug consumption have a harmful effect on men's health.
- Temporary impotence may develop as a result of sexually transmitted diseases and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is a decrease in potency, that is, the erection is weak or absent. A decrease in libido and lack of ejaculation may also occur.
Medical help should be sought for successful treatment. The most important thing is to correctly determine the cause of the potency disorder. Treatment depends on the cause.
Few people know that in some cases the erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of exercises on increasing potency
The effect of potency-enhancing exercises:
- improving blood circulation in the reproductive organs;
- strengthening the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increases the general tone of the body.
With regular training, without the use of drugs, the erection increases, the libido increases, the mood improves, and the man becomes confident in his abilities. If done correctly, the effect can be felt after a week of training.
Consult your doctor before starting exercise. You cannot exercise during the active period of inflammatory diseases.
Types of exercises. Implementation 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 have to give up bad habits. In many cases, this combination helps to avoid potential problems without the use of expensive drugs.
general rules:
- The key to success is regular practice. It is better to study less time, but every day.
- Do not overload the body. The load increases gradually, without sudden movements. There should be no severe pain after training.
- Ideally, you should perform 5-6 different exercises 2-3 times a day.
- It is advisable to include potency-enhancing exercises among the general exercises - this increases the general tone of the body.
- During the classes, the movements are even, you can't hold your breath.
- It is important to train with a positive attitude.
Below are some of the best strength training exercises.
Pool pendulum
StandingPlace your feet wide, about a foot on either side, farther than shoulder-width apart. Follow itsquatuntil your bottom is level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale backwards, exhale forwards. Movement speed may vary. It all depends on individual physical abilities.
One approach involves moving the pelvis back and forth, you must perform at least 10 approaches in one cycle. At first, to make it easier to keep your balance, you can hold something with your hands.
During the exercise, the blood supply to the pelvic organs is increased, the thigh muscles and the leg joints are strengthened.
The exercise will only be effective if the back-and-forth movement is performed only by the pelvis and the body is still. If you experience tremors in your legs, take a break.
Running in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulating fast walking. Duration from 1 minute to 5 hours.
Sipping
This exercise is done on all fours. Arms and legs are strictly perpendicular to the floor.
Breathe in, and as you exhale, gently tilt your pelvis back until your butt 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 lie on the floor with the palms, the forehead rests on the floor, the buttocks on the heels.
Perform each movement slowly, without sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 a day.
Stretching on all fours prevents congestion, warms up the joints, and massages the organs in the abdominal cavity. Regular stretching improves bowel function.
Stone
While standing, keep your back straight and your legs slightly bent. You need to squeeze and stretch the muscles of the buttocks, as if holding an imaginary stone.
Squat
In a standing position, spread your legs wide, about a foot long on each side, about shoulder width apart. Well straight, arms along the body, look forward.
Breathe in smoothly and as you exhale, slowly squat down as far as possible without discomfort. At the lowest point, smoothly lean your body forward 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 backwards. The legs are turned outwards by 45 degrees. They do not need to be placed parallel or turned more outwards.
Freeze for a few seconds at the end point and begin the reverse movement. While standing, take a few breaths, breathe evenly, and repeat the exercise a few more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases, due to muscle contraction, a natural prostate massage occurs.
It's tight
Tighten and relax the muscles around the anusas if trying to stop the urination process. Repeat 15-50 times. The exercise can be done in any situation.
As a result of the training, congestion is eliminated and prostate massage occurs.
Strengthening of the perineal muscles
The exercise is performed in a standing position, with a straight back and relaxed arms. Take a normal inhalation, and as you exhale, squeeze the muscles of the anus, hold for a few seconds and gently relax.
After resting for a few seconds, repeat.
For the best effect, try to stretch 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 increases. In addition, exercise reduces emotional stress and helps to get rid of negativity.
"Butterfly" exercise
It is performed lying on your back. Knees bent, legs pulled up to the bottom, hands on knees.
After taking a deep breath, as you exhale, spread your knees apart with your hands, resisting with the muscles of your legs. Inhalation. As you exhale, return your legs to the starting position and resist with your hands. The movements are smooth and jerk-free.
It must be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained, and a prostate massage is performed. The arms and chest are also reinforced.
"Reeds" exercise
It is performed lying on your back. Hands behind the head, hands clasped and placed under the back of the head.
After a slow inhale, lift one leg vertically as you exhale. Hold it for a while and then make circular movements as if drawing a circle with your feet, one way and then the other. 3-4 rounds in each direction.
Lower your leg. Balance your breathing and repeat with the other leg.
It is important to keep your legs straight during the exercise.
The pelvic muscles, which are located deep, are developed. Blood circulation improves, the 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 lift your pelvis. Perform the movements evenly, without jerking, and breathe evenly. At the top point, freeze for a few seconds and slowly return to the starting position.
You need to start with 5-7 approaches, gradually increasing to 20 times.
The pelvic and abdominal muscles develop, and the prostate is naturally stimulated.
Water treatments
In order to strengthen the walls of blood vessels, it is useful to take a contrast bath for the lower part of the body.
To do this, prepare two containers with cold (first cold, then gradually reduce the temperature) and hot water.
First sit in hot water, hold for 30 seconds, then hold in cold water for 30 seconds. Repeat.
The procedure should be performed daily for 15 minutes from 2 weeks to a month.
Contraindicated for inflammatory processes of the pelvic organs.
Conclusion
These are sample exercises for potency disorders. Before starting training, it is advisable to consult a doctor to develop an individual program. At the beginning of the lessons, you can choose from 4-5 exercises. The point 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 diverse.: from psychological disorders to serious illnesses. For successful treatment, the cause must be determined. Exercise has a good effect in many types of potency disorders. Regularity of classes is an important condition.
Exercises have a maximum effect when combined with a special diet and giving up bad habits.