Like any other exercise, potency exercises produce results if performed systematically, with the development of individual programs to suit each case of erectile dysfunction. Exercise can belong to the category of physical exercises to improve strength, to the category of breathing exercises for impotence, or to the category of techniques that allow you to restore erectile function directly during intercourse. But even more effective will be training for potency, used as a set of physical exercises, combined with proper breathing and techniques as part of a whole wellness program created to increase potency in men at home.
- general strengthening exercises for erection - increased blood flow in the pelvic area, training of the buttocks, legs and back, increased endurance,
- specific - exercises to increase the strength and endurance of a specific muscle (muscle group).
The most common general strengthening physical exercises for potency include the following:
- Elevation of the pelvis. It is necessary to take the position "lying on the back", and leaning on the palms, shoulder blades and feet, begin to raise and lower the pelvis. Such exercises to improve erection mimic a man's movements during sex. On the return, it is allowed to touch the floor a little with the pelvis.
- "Keep the stone" In this exercise for erectile dysfunction, place your feet shoulder-width apart and bend your knees in a low squat. In a semi-hung position, it is necessary to strain and relax the muscles of the buttocks as much as possible several times, and then return to the starting position. By keeping your hands on the belt in the process, you can both perform this exercise correctly to improve erectile function and develop overall coordination and balance.
- "Bike". The classic exercise to increase strength imitates the rotation of the pedals on a bicycle, only the man at this moment should lie on his back and raise his legs bent at the knees.
- "Ceremonial Step"During this exercise, to increase strength, the knees, in the act of a simulated soldier's march, must be raised high to the stomach. It is better to keep your hands on the belt while lifting your legs.
- "Rush". Lying on his back with his hands behind his head, a man should lift one leg and turn it first clockwise and then counter-clockwise. The same must be done with the other leg. The number of repetitions of this gymnastic exercise is 7-10 times.
- "The Pendulum". The group of these exercises for potency and erectile function in men includes several similar squats. The "pendulum" differs from others in that the pelvis, after squatting (before it reaches the same level as the knees and buttocks), moves forward on exhalation and backward on inhalation. In this swing you can hold on to a chair. The swing is repeated 7-10 times.
- Squats. Regular squats to a stop are also among the exercises to increase erectile function.
Charging for potency men should carry out systematically and regularly. Only then does it become a good physical foundation that can increase potency in men. But gymnastics to increase strength should also include work with the most important muscle group for treating and increasing potency - the pubococcygeal muscle group, with the help of which men control the release of urine during urination.
Specific exercises to restore erectile function
To train a group of muscles located in the interval from the pubis to the coccyx - the so-called PC muscles - there is a Kegel exercise (an American doctor practicing in the middle of the 20th century), which actually consists of a set of exercisesfor potency at home.
In the free version, in order to strengthen the PC muscles, they are systematically tensed and relaxed at the moments when it is possible to stop somewhere for a while: in lines, at stops, in the subway, etc. The tension is produced in such a way that the gluteal muscles do nottense up, abs or legs. From the outside, such training programs are invisible, but they allow you to perform exercises that improve male abilities regularly.
As a rule, long (10-15 seconds each) and short (2-3 seconds each) tensions alternate in one workout. At the same time, short ones are made with more effort than long ones. Breathing remains even. But often such gymnastics for potency are regulated by clearer rules.
In one of the common options, when performing the exercise, you need to: take in air with the lower part of the stomach and hold it for 4 seconds, tense the PC muscles for the same 4 seconds, relax and breathe slowly. This cycle is repeated several times.
In the classic version, such exercises are performed with a gradual increase in load.
- At the first level, during 10-second cycles, the muscles tense and relax 10 times (1 second = 1 contraction). Here, elongated tensions are performed in the following mode: the tension rises for 5 seconds, it is held for 5 seconds, and it relaxes for 5 seconds. These exercises are done to increase strength at home three times a day.
- At the second level, the strain on male strength increases. The exercise described above is no longer performed for 5 seconds, but for 10 at each stage and in the amount of 20-50 or more cycles per day. In the condition of maintaining the gained strength, you can limit yourself to 20 approaches twice a day, but in case of a weakening of the strength, you should return to the previously improved training regime.
The same muscle group is also recommended to be trained by delaying urination. When going to the toilet during one act of urination, the flow of urine is stopped up to 5 times by muscle tension and "started" again by relaxation.
Another potency exercise that can be performed under the same conditions is the toe stand on the toilet. It is believed that this exercise was first used by Chinese men to improve erection in ancient times. To strengthen the "male strength" when urinating, stand on your toes and let out a jet while exhaling slowly, while you need:
- keep your back in a straight position
- tight stomach and buttocks,
- clenched teeth.
The number of such training sessions permonth depends on the man's individual needs, general activity and lifestyle.
Techniques and techniques to increase strength
Some techniques and exercises to restore strength are used depending on the task the man is facing. In cases where you need to immediately achieve an erection and increase endurance, a technique is used that increases arterial blood flow and reduces venous outflow. The difference is created by the choice of posture and mechanical restraint at the moment when arterial blood fills the cavernous bodies of the penis.
A position that will improve the inflow of arterial blood and weaken the outflow of venous blood is considered a position with a vertical position of a man or a position "from above". Since the variety of body positions that meet this requirement is wide, partners usually do not lack for a choice of positions. It is also important to get a belt grip at the bottom of the penis with your fingers. The tourniquet principle works here, the function of which is first performed by the thumb, index and middle fingers, and then by the condom's retaining ring or an analogue of this ring. It is recommended to compress the base of the penis before the start of frictions (back and forth movements).
Another similar technique that improves blood flow is characterized by the properties of an exercise that increases strength. It combines breathing techniques with circuit training. The algorithm of actions assumes:
- hold your breath after taking a deep breath
- pinch the penis at the bottom with two fingers,
- wave-like thrusting movements from the base of the penis to its tip (while breathing remains suspended).
One cycle of this exercise to increase strength in men lasts as long as you can hold your breath. The pushing movements must be slow. Most often, in order to choose the rhythm to create a "wave", it is recommended to count to nine before each next push forward. Similar techniques to encircle the base of the penis for better erection can be used directly during intercourse. Here it is important to maintain a "twisted" cover until the moment the penis is inserted into the vagina and it reaches sufficient hardness in the process of friction movements. A similar ring grip can be repeated if the erection weakens.
With all the effectiveness of exercises for men's strength, only physical training may not be enough to achieve the desired effect.
Most often, you need to pay more attention to your lifestyle in general: switch to a healthy diet and work/rest regimen, stop smoking and excess alcohol, and be physically active not only during training, but throughout the day.
How to improve potency in men at home with medicine and traditional medicine
Every man faces an erection problem after the age of 50. Diminished strength manifests itself in the fact that he cannot lead a normal sexual life.
Unfortunately, many men are embarrassed to turn to a specialist; in the end, the question arises of how to increase strength at home.
This problem also occurs due to stress, excessive exercise, bad habits, long-term antibiotic treatment, diabetes, high cholesterol, chronic kidney disease.
To date, there are many answers to the question of how to improve potency in men at home.
Medicine
It is possible to raise the strength with drugs in a short time. Their advantages are that they can be taken at home, they act quickly enough, but the pluses end there. Any drug of this type can cause hormonal failure in a man, he can develop diabetes, kidney disease, liver disease. For a long time, such drugs are not taken. It should be remembered that drugs to increase potency should only be prescribed by a doctor.
Alternative medicine
You can help a man overcome weak potency at home without the use of synthetic drugs.
The treatment method consists of taking the strongest traditional medicine that has been tested for years.
The main rule in such treatment is a man's desire to start it, the absence of allergy to a certain type of medicine.
With this problem, an infusion of calamus root has been shown. It is taken in a volume of 60 grams, crushed and infused for three days on vodka.
The remedy is taken before meals for two months.
Since ancient times, the strength has been increased thanks to dried hop cones. Part of the powder is brewed with boiling water, infused for three hours. The medicine is taken in the intervals between meals until the man's strength begins to increase.
With this problem, it is necessary to take hawthorn. For this, a liter of boiling water is taken, into which 200 grams of berries are poured. Five hours later, the infusion can be taken after meals. In addition to the main problem, the remedy helps relieve inflammation of the prostate.
It is necessary to start treatment after visiting a doctor. In this case, the main cause is eliminated. Most importantly, decreased strength should not be the result of any serious illness.
Physical exercises
By participating in regular special physical exercises, you can noticeably improve strength, but not everyone knows this. Among the strong half, the question of how to improve potency in men at home remains relevant.
The right approach is necessary to improve blood circulation in the problem area. Daily exercise should be prescribed by the specialist who performed the examination. The doctor should allow such exercises to be performed at home. The effect is achieved if you train regularly.
The most effective exercises:
- A man should stand upright, perform rotational movements of the pelvis slowly at first, then the speed should be increased until the skin in the lower back becomes red. Red skin will indicate that there has been an increase in blood circulation, a flow of blood to the pelvic organs, including the penis, has been provided. Repeated rush of blood in this area will expand the vessels, making them more passable.
- It is necessary to lie down, the left elbow should touch the right knee, the effect of crossing should be achieved. The movements are repeated quickly, the hand changes.
- Exercise "Bike" will also provide a good flow of blood to the penis, relax the muscles. The movements are repeated for a minute and a half.
- It is necessary to take a standing position, press the scrotum into yourself, at least fifty withdrawals must be performed in an hour.
- The effect will be better if such exercises are performed in the air.
How to increase strength at home: the main ways
To increase strength, you need to eat right. Certain products affect the body in a miraculous way, start all processes, normalize the physical condition.
Only with the help of a healthy diet will excess toxins be removed from the body. Experts advise to completely abandon synthetic products, do not eat food with preservatives if possible, avoid semi-finished products.
In order for the male testicles to function properly, to produce testosterone well, the diet should include lean meat or fish. It is recommended to eat more chicken eggs, vegetables, fruit. In this case, immunity must also be triggered. A man must definitely eat nuts, seafood.
Contrast baths
Since it is quite possible to increase strength at home, you need to competently approach this issue. One of the ways to increase strength is contrast baths. It is believed that this method is the most effective, since the blood flow in this case is greatly increased, the blood quickly rushes to the pelvic organs. Such procedures should be carried out for two weeks, once a day. Men noticed the effect after the first contrast bath.
Bath
If a man suffers from reduced strength, bathing sessions can come to his aid. Many men want to be treated this way because they love such gatherings in a humid, warm place.
In the event that taking a bath has no contraindications, the man does not suffer from jumps in blood pressure, no more than diabetes, the bath will help to cope with the disease.
The bathing session must be started gradually, you must bathe from a few minutes, the next time the time is increased. To begin with, a man should steam out properly and then pour a small amount of cold water over himself. Steaming is not allowed more than twice a week.
How to improve the strength of 60 years
In their sixties, many men want to increase their libido. How to increase strength at home quickly, without harming the body, many representatives of the stronger sex would like to know.
Experts say that in adulthood it will not be so easy to correct the accumulated problem of young years. In order for the potency to be satisfactory at this age, it is therefore necessary to do sports for several years, eat right, not drink alcohol, stop smoking and go more in the fresh air. At the age of sixty, doctors also recommend going in for sports, cycling, roller skating in the summer, ice skating or skiing in the winter.
If a man has a problem with potency, he should consult a specialist, under no circumstances should you start treatment on your own with medication.
The result after taking the means will be good, but after several doses there may be no effect, only addiction will remain from the pills. The worst thing is that not all men cope with this problem psychologically, many are simply afraid to start approaching a woman without drugs.
You need to take care of your health in advance, eat right, take vitamins, especially those that contain zinc or sulfur, give up coffee or just drink it less often, do sports more often, go for walks, stop smoking, do not drink alcohol, observe the regimefor work and rest.