According to statistics, two out of ten men have reduced potency. In 90% of cases, it is a temporary phenomenon associated with fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illness, etc.
If permanent weakening of the erection and decreased libido develop, this is a reason to consult a doctor.
Sometimes they are the cause of serious diseases for which you should consult a doctor.
In many casesPhysical activity helps improve potency, whose action is aimed at improving the blood supply to the pelvic organs, and as a result, blood flow to the penis increases.
Erectile dysfunction. Causes, signs
Erectile dysfunction or impotence is the absence or serious weakening of an erection in a man, which makes sexual intercourse impossible.
The diagnosis of "impotence" is made if a man had more than 25% of sexual contacts that were unsuccessful.
Impotence may occur due to the following reasons.:
- Psychological disorders (stress, nervousness, difficulties in relationships with a partner, lack of self-confidence).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, neoplasm of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs have a harmful effect on men's health.
- Temporary impotence can develop as a result of sexually transmitted diseases and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is reduced potency, that is, the erection is weak or absent. There may also be a decrease in libido and lack of ejaculation.
For successful treatment, it is necessary to seek medical help. The main thing is to correctly determine the cause of potency disorders. The method of treatment will depend on the cause.
Few men know that in some cases erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of exercises to increase potency
The effect of exercises that increase potency:
- improvement of blood circulation in the reproductive organs;
- strengthening of the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increasing the overall tone of the organism.
Regular training without the use of drugs increases erection, increases libido, improves mood, and a person gains confidence in his abilities. When done correctly, the effect is noticeable after a week of training.
Before you start training, you should consult your doctor. You cannot exercise during the active period of inflammatory diseases.
Types of exercises. Performance technique
The purpose of the exercises is to improve blood circulation, remove 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 problems with potency 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 is increased gradually, without sudden movements. There should be no severe pain after exercise.
- Ideally, you should perform 5-6 different exercises a day, 2-3 times.
- It is recommended to include exercises to improve potency in general exercises - this will increase the overall tone of the body.
- During class, the movements are smooth, you can't hold your breath.
- It is important to train with a positive attitude.
Below are the best exercises for potency.
Bowl pendulum
StandingPlace your feet wide, about a foot on either side of shoulder-width apart. Followsquatuntil your butt is level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move backwards, exhale forwards. Movement speed may vary. Everything depends on individual physical capabilities.
One approach involves moving the pelvis back and forth, in one cycle you must perform at least 10 approaches. At first, to help you maintain your balance, you can hold on to something with your hands.
During the exercise, blood flow to the pelvic organs increases, thigh muscles and leg joints become stronger.
The exercise will be effective only if the back and forth movement is performed only with the pelvis and the body is motionless. If you feel tremors in your legs, you should take a break.
Running in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulate fast walking. Duration from 1 minute to 5.
Sipping
This exercise is performed on all fours. Arms and legs are strictly perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis back until your butt rests on your heels. The arms should remain straight. It is important to feel the vertebrae and joints being stretched. In the final position, outstretched arms lie on the floor with palms, forehead rests on the floor, buttocks on the heels.
Perform all movements slowly, without sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours is useful for preventing congestion, warming the joints and massaging the organs in the abdominal cavity. Regular stretching improves bowel function.
Table
While standing, keep your back straight and your legs slightly bent. You should squeeze and release your buttock muscles, as if you were holding an imaginary stone.
Squats
In a standing position, spread your feet wide, length about a foot farther on each side than shoulder-width. Back straight, arms by the body, looking forward.
Inhale slowly and as you exhale, slowly squat as high as you can without discomfort. While at the lowest point, lean your body slightly forward and place your hands between your legs as much as possible. At the same time, the palms slide on the floor, and the thumbs are pointed back. The feet are turned 45 degrees outward. There is no need to place them parallel or to turn them outwards any more.
Freeze for a few seconds at the end point and start the reverse movement. While standing, take a few breaths, even out your breathing and repeat the exercise a few more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases, and a natural massage of the prostate occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the urination process. Repeat from 15 to 50 times. The exercise can be performed in any position.
As a result of training, congestion is removed and prostate massage occurs.
Strengthening of the perineal muscles
The exercise is performed in a standing position, back straight, arms relaxed. Inhale normally and while exhaling, squeeze the muscles of the anus, hold for a few seconds and relax slightly.
After a few seconds of rest, repeat.
For the best effect, try to tighten 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 an erection is strengthened. In addition, exercise reduces emotional stress and helps you get rid of negativity.
"Butterfly" exercise
It is performed lying on your back. Knees bent, feet raised to buttocks, hands on knees.
After taking a deep breath, while exhaling, spread your knees strongly with your hands, providing resistance to your leg muscles. Take a breath. As you exhale, return your legs to the starting position, providing resistance with your arms. Movements are smooth, without jerks.
It must be repeated at least three times.
As a result, the muscles of the perineum and inner thighs are trained, and the prostate is massaged. Arms and chest are additionally reinforced.
"Reed" exercise
It is performed lying on your back. Hands behind the head, hands folded and placed under the back of the head.
After a slow inhale, while exhaling, raise one leg vertically. Hold it for a while, then make circular movements, as if you were drawing a circle with your foot, in one direction, then in the other direction. 3-4 rounds in each direction.
Put your foot down. Equalize your breathing and repeat with the other leg.
It is important to keep your leg straight during the exercise.
Deeply located pelvic muscles are developed. Blood circulation increases, muscles responsible for potency are stimulated. Exercise also normalizes the work 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 feet and shoulder blades and lift your pelvis up. Perform the movements smoothly, without jerks, breathing evenly. At the highest point, freeze for a few seconds and slowly return to the starting position.
You should start with 5-7 approaches, gradually increasing to 20 times.
Pelvic and abdominal muscles are developed, and the prostate is naturally stimulated.
Water treatments
To strengthen the walls of blood vessels, it is useful to take contrast baths for the lower part of the body.
To do this, prepare two containers with cold (first cold, then gradually reduce the temperature) and warm water.
First sit in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be performed 15 minutes a day from 2 weeks to a month.
Contraindicated in inflammatory processes in the pelvic organs.
Conclusion
These are sample exercises for potency disorders. Before starting training, it is recommended to consult a doctor in order to create an individual program. At the beginning of the class, you can choose 4-5 exercises. The main thing is to exercise regularly. 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 mental disorders to serious illnesses. For successful treatment, it is necessary to determine the cause. For many types of impotence disorders, physical exercises have a good effect. An important condition is the regularity of classes.
Exercises give the maximum effect if they are combined with a special diet and giving up bad habits.