Many men after the age of 40 who experience problems with decreased potency and erectile dysfunction often use gymnastics to increase it. Special exercises for men for potency can help. Thanks to such exercises not only the physical shape is improved but stagnation in the sedentary parts of the body is also eliminated, which helps the genitals to receive the necessary blood flow.
What is potency
Sexologists refer to the term "strength" only for male sexuality. This concept defines the sexual abilities of the stronger sex. The strength characterizes to some extent the tension in the penis, the rate at which an erection occurs, and the duration of sex. Potency is the ability and desire to have intercourse. Men with sexual problems can have many complexes, psychological barriers and diseases. Normal strength is roughly determined by the following external signs:
- warm hands;
- normal weight;
- not pumped muscles;
- self confidence;
- clean and smooth skin;
- developed sense of humor;
- powerful gait;
- high intelligence;
- good sense of smell;
- low voice.
Which exercises increase strength
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 overload. Although problems associated with a decrease in strength have already occurred, swimming and various workouts will no longer help. Therefore, you will need to use specialized exercises to increase strength. There are a wide range of such activities:
- construction of the bridge;
- PC muscle pump;
- exercise "butterfly";
- pendulum;
- squats;
- push-ups on the knees.
These physical exercises increase strength. With their regular and timely implementation, you can avoid taking medication and keep erectile function active for a long time. As a rule, exercise is aimed at improving the blood supply to the pelvic organs, which contributes to a longer intercourse. Physical exercises for potency have the following positive aspects:
- activate the production of testosterone;
- eliminate stagnation in the body;
- help relieve stress.
Exercises to increase strength
Sexual therapists, in order to return a man to a normal sex life, have developed a whole scheme of classes, which include the following exercises to improve strength:
- Arch. We lie on our backs, we stretch our arms along our bodies. Raise the pelvis above the floor and lower it slightly. At the same time, the back remains pressed. We perform 10 times.
- Holds a stone. The legs are spread apart in a standing position. Imagine that you are pinching a ball or stone with your knees. Tighten your muscles as if you are trying to hold an object. Make 10 sets of 5 seconds each.
- Rotation of the pelvis. Starting position: feet shoulder-width apart. Performed standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises to increase strength in men should be performed calmly with a gradually increasing load. It is best to start the exercises with several repetitions and increase the number up to 20 times. To achieve an effective result, do the exercises in a good mood. At the same time, do not forget to visit the gym and jog.
Exercise to increase strength
Various factors contribute to potency problems:
- unbalanced diet;
- chronic diseases;
- wrong lifestyle;
- bad habits;
- disturbance of the internal organs.
To avoid impotence and prostatitis, a man can be helped by general strengthening physical exercises to increase strength, which can be easily performed at home. There are complexes developed by trainers and doctors, by means of which you can maintain physical and sexual health for a long time. Such exercises can generally increase strength and strengthen the male body.
Squats
An excellent prevention of prostatitis and congestion in the prostate gland is to do squats. Such exercises help maintain the genitals, strengthen the muscles in the buttocks. Better to start squatting 15 times. Squats must be included in the complex to restore strength. It can be plie and sumo squats, the classic version, dynamic and superficial. Squats and potency are related, for effective squats can activate the muscles in the groin. To perform the exercise correctly, you must:
- put your feet shoulder-width apart;
- take a deep breath, and as you exhale, do a slow squat;
- when you reach the bottom point, parallel to the rug, place your hands between your legs;
- lower your palms to the floor;
- then stop and take 5-10 breaths and exhalations;
- while inhaling, slowly increase;
- in the starting position you can repeat inhalation, exhalation.
race
The easiest way to stay in shape is by running, especially for people who want 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 strength. This exercise will help strengthen the man's spirit 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;
- provides energy and strengthens the immune system;
- helps keep the body in good shape;
- train the heart, endurance;
- improves blood circulation in the pelvic organs;
- helps avoid insomnia;
- strengthens the male reproductive system;
- there is an increase in testosterone levels;
- improves mood.
It is necessary to run in fresh air. Jogging over obstacles increases self-esteem; long-distance running trains all muscles perfectly and increases blood circulation in the genitals, which helps to prolong sex. On the first 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 the training should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be even while you run.
Exercises to restore strength
For men who first face the problem of a decline in sexual function, physical recovery exercises for male strength will help. The most affordable and simple way to increase the attraction is to walk, which perfectly improves the blood circulation in the genitals. With this lesson, the testicles are stimulated. To achieve the result of walking, you should walk about 3 km at a fast pace every day. There are other exercises to restore strength:
- Paradetrin. It is necessary to march in place for at least 5 minutes (then it is possible to increase the time) while trying to raise your knees high and pull them to your stomach. Hands can be placed behind the head. This exercise warms up the joints.
- Skiing. Starting position - legs bend at the knees. You should start running on the spot while your toes should be pressed against the floor and your heels should be lifted up one by one. When performing the task, quickly bring your knees forward.
- Butterfly. Lying on the floor, you should bring your feet to your buttocks. Put your hands on your knees and spread your legs to the sides. The lumbar region must not be lifted off the floor. You should try to touch the mat with your knees. As you move, you can help with your hands. The exercise is performed evenly while exhaling, but with muscle tension. The reduction of the legs is also performed by exhalation, but the hands do not help but resist.
Exercise for the prostate
During the exercise to strengthen the strength, the work of the muscles located in the pelvic part is significantly improved. In addition, abdominal pressure drops are reduced, leading to natural massage of the prostate, improved metabolic processes in the prostate gland and increased blood flow to the genitals. Exercise for the prostate can also help improve the function of the nervous system, adrenal function and the elimination of inflammatory processes.
Exercises for prostate massage
Prostate massage is of great therapeutic importance for the prevention and treatment of prostate diseases. Its implementation provides the necessary blood flow to the organs that are important for strength. Although the procedure is performed several hours before intercourse, it can help ensure a stable erection and an increase in strength during it. The most effective exercises for prostate massage:
- To 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.
- Retraction of the anus. This can be done all day while sitting or standing. It is necessary to pull the anus back strongly for 10 seconds. You can repeat in one approach 3 times.
- Legs to chest. Lying on the floor, pull the bent knee to the chest. Stretch the gluteal and psoas muscles. Hold this for 10 seconds.
- For back muscles. On your knees, tighten your abdominal muscles. Lift the arm and the opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Properly selected exercises for men's strength help to quickly improve the condition of the pelvic floor muscles and penis erection. In addition, there is an increase in the volume 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 performed without preliminary preparation at home. More Kegel exercises:
- For about a minute it is necessary to pull the muscles of the perineum together and relax them. The action should be repeated 10 times, gradually increasing the time of contractions. Up to 20 seconds maximum.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles by pulling on the anus. You need to do it 10 times per day. approach, gradually increasing to 50.
- To cope with a small need. It is necessary to try to stop the beam at least 4 times. At the same time, make sure to strain the muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. In fact, a decrease in libido and erectile dysfunction often occurs due to stress, psychological trauma, overwork, feelings of anxiety, so exercises for men for potency may not always help here. It may be necessary to consult a psychologist and sexologist. Although there is a set of exercises that include exercises to increase libido:
- Lying on your back. You need to rub your palms. We lower our head to our right hand and apply our left to the genitals. We tighten the anus and leg muscles, squeeze the genitals, stretch them a little. We perform this exercise 20 times.
- Strength training. Weightlifting helps the body produce testosterone. In this case, you can only perform a few squats and push-ups.
- Fast walking barefoot. In this case, do not go home on a rug, but on rocks or grass. There are contraindications: skin diseases.