Impotence and erectile dysfunction often become "life partners" for men after 40 years. Many usespecial gymnastics to preserve male strength.
There are useful exercises for male potency that help maintain physical fitness and prevent overload in sedentary parts of the body. Gymnastics improves the blood supply to the genitals.
A little about potency
According to sexologists,"strength"is a term that refers only to male sexuality.
In simple words, the concept is a man's ability to have normal intercourse. It is important how tense the reproductive organ is, how quickly an erection occurs, how long intercourse lasts.
Problems in the sexual sphere lead the representatives of the stronger sex to complexes, diseases, psychological barriers.
You can determine the owner of a normal libidoaccording to the following guidelines:
- weight within the normal range;
- harmoniously developed muscles;
- warm hands;
- Confidence in your strength;
- smoothness and purity of the skin;
- have a good sense of humor;
- hardness and walking power;
- developed intellectual abilities;
- sensitive sense of smell;
- low voice.
Reasons for the decrease in strength
There are many factors therereduce male power:
- malnutrition;
- a history of chronic diseases;
- neglect of the rules of healthy lifestyle;
- the presence of bad habits;
- malfunctions in internal organs.
Exercises for potency at home will help men avoid the unpleasant acquaintance with prostatitis and impotence.
The result of the joint work of doctors and trainers were complexes that help maintain physical and sexual shape for a long time. Exercise has a beneficial effect on both libido and the condition of the body as a whole.
Exercises to improve strength
People who lead a sedentary lifestyle are encouraged to visit the gym or the swimming pool. Sports activities can prevent stagnation in the genital area and improve men's health.
It is worth noting that fitness is good as a preventive measure, and existing problems cannot be eliminated only by swimming and training.
But to increase the strength is usedspecial exercises combined into a complex:
- exercise "bridge";
- exercise "butterfly";
- exercise "pendulum";
- squats;
- push-ups on the knees;
- pumping of the pubococcygeus muscle.
The listed physical exercises are useful for libido. If a person regularly and fully performs gymnastics, it will be possible to dispense with the use of drugs and remain in the "sexual system" for a long time.
Physical training for potency not only improves blood circulation in the genitals (and this helps to make intercourse longer).There are a number of additional benefits:
- stimulation of testosterone production in the body;
- elimination of stagnant processes;
- combat stress.
Many sexologists are faced with the task of returning the joy of a healthy sex life to a man. Strength exercises are combined in the following scheme:
- Arch.Take a starting position – lie on your back and stretch your arms along your body. Lift the pelvis off the floor and lower gently while keeping the back compressed. The exercise is performed 10 times.
- Holder.Take a starting position with your legs apart in a standing position. Imagine that there is an object between the knees that needs to be held. Tense your muscles as if you are trying to hold a ball or stone between your knees. The execution time is 5 seconds. Run 10 approaches.
- Pelvic rotation. Take a starting position - stand with your feet shoulder-width apart. Perform rotational movements of the pelvis in each direction 30-40 times.
Gymnastics to improve male strength should be done at a calm pace, over time the load should be increased. It is optimal to start classes with several approaches and increase their number to 20.
The emotional background is also important: you need to do gymnastics in a good mood, this helps to achieve the desired result. You can't forget to run and go to the gym.
Physical exercises to restore male strength will help those who are faced with a decrease in their sexual activity. Regular walking is an easy and affordable way to increase libido by improving blood circulation in the genital area.
Walking has a positive effect on the work of the testicles, but to achieve the result you should make some effort and walk 3 km daily at a high pace.
The following exercises are also suitable for restoring strength:
- "front step". March in place for at least 5 minutes, after which the time is gradually increased. We must try to lift the knees high and pull them to the stomach. If desired, you can hold your hands behind your head. The first step is a warm-up exercise to warm up the joints.
- Jumps over.Take a starting position, bend your knees. Start running in place, keeping your toes pressed against the floor as you alternately lift your heels up. To perform the exercise correctly, quickly bring your knees forward.
- "Butterfly":
- Take a starting position, i. e. lie down on the floor and bring your feet to your buttocks.
- Then put your hands on your knees and spread your legs apart and try to touch the floor with your knees. It is important that the lower back remains pressed against the floor.
- If difficulties arise during the exercise, it is allowed to help with the hands.
- The exercise is performed on the exhalation, smoothly, but with effort - the muscles must be tense. It is also necessary to return to the starting position on the exhalation, but in this case the hands resist.
Squats- this is a proven means to prevent congestion in the prostate and subsequent prostatitis; it should be included in the complex to restore libido.
This exercise strengthens the gluteal muscles and supports the genitals.
15 squats is the number for beginners. Squat options can be borrowed from ballet (plié) or sumo, you can give preference to the classics, alternating between shallow and dynamic squats.
The strength is closely related to squats, which activate the muscles of the perineum. It is necessary to observe the correct execution technique:
- The feet must be shoulder-width apart.
- Take a deep breath and slowly sit down as you exhale.
- After lowering to the lowest point, place your hands between your legs parallel to the floor surface.
- Lower your palms to the floor.
- Stop and take 15-10 breaths.
- Slowly straighten up while inhaling.
- If desired, repeat the inhalation-exhalation in the starting position.
race- this is an affordable and simple means of maintaining body tone and physical shape. Running is especially beneficial for those who are overweight.
Many experts note the connection between obesity and a decrease in sexual activity, therefore, running helps to maintain strength, strengthen the strength of mind and body.
In addition, running has a number of other benefits:
- The nervous system becomes more stable, which saves a person from stress and depression.
- Stamina increases.
- A person gets a boost of energy and strengthens the immune system.
- The body remains in good shape.
- Increases endurance, strengthens the cardiovascular system.
- Improves blood circulation in the pelvic organs.
- Prevention of insomnia.
- The male reproductive system becomes more stable.
- The atmosphere improves.
- Increases testosterone levels.
Running requires fresh air. It is good if the run is supplemented by overcoming obstacles: it increases self-esteem. Long distances are a good workout for all muscles and a way to increase blood circulation in the genitals (so sex lasts longer).
Beginners are advised to alternate running with brisk walking and exercise in the morning. A workout should take at least 20 minutes a day. We must not forget the warm-up, you must also monitor even breathing.
Prostate exercises
Strengthening exercises have a beneficial effect on the muscles in the pelvic region and reduce abdominal pressure drops. A natural massage of the prostate thus takes place, where metabolic processes are improved. It also increases blood flow to the penis.
Correctly and regularly performed exercises for the prostate also normalize the functioning of the nervous system, fight inflammation and improve adrenal function.
prostate massage- an excellent prophylactic and therapeutic agent for diseases of the prostate, tk. increased blood flow to the genitals. The effect of the massage lasts a long time. Even a procedure performed a few hours before intimacy contributes to a stable erection and prolongation of sexual intercourse.
Here are the most effective exercises:
- Back stretch. Take a starting position, kneeling. Bend your chest to the floor as low as possible and hang for 10 seconds. Run 3 times.
- Retraction of the anus. You can do the exercise anytime, anywhere, standing or sitting. Withdraw the anus for 10 seconds and repeat 3 times.
- Pulls legs to chest. Take a starting position - lie down on the floor. Pull the bent leg to the chest, stretch the muscles of the buttocks and lower back, linger for 10 seconds.
- Strengthening of the back muscles. Kneel down and tighten your abs, lift your arm and opposite leg at the same time, hang for 10 seconds.
Kegel exercises
Competent exercises for men's strength have a good effect on the muscles of the pelvic floor and erection. In addition, premature ejaculation does not occur and the force of ejaculation and the amount of seminal fluid ejected increases.
For men suffering from prostatitis, there are Kegel exercises. Preliminary preparation is not required, home conditions are suitable for performing, so gymnastics has become very popular.
A few exercises:
- Contract the muscles of the perineum for about a minute and gently relax the muscles. Do 10 sets. Over time, the contraction time increases.
- Contract the gluteal muscles by pulling on the anus. It is necessary to reduce and load the buttocks 10 times perapproach, gradually increasing the number of repetitions to 50.
- Urinary training. Suspend the beam at least 4 times while tensing the muscles.
Exercises to increase libido
Potency is a concept related to physiology, while libido refers to the emotional field, but both terms are closely intertwined. Reduced potency and erectile dysfunction often occur on the basis of stress, anxiety, psychological trauma or overexertion.
In this case, potency exercises may not be able to cope with the task, so you will have to contact a sexologist and a psychologist. However, a set of exercises has been developed to increase desire:
- Lie on your back and rub your palms together. Place your head on your right hand and attach your left to the genitals. Tighten the muscles in the legs and anus while squeezing and stretching the genitals slightly. Repeat 20 times.
- Do strength training. Working with your own weight contributes to the production of testosterone, it is enough to perform a few push-ups or squats.
- Take a brisk walk barefoot. Walk on grass or stones. Skin diseases preclude this type of training.
Yoga for potency
Yoga is useful for increasing male strength. There are several exercises that will be useful for strength:
- Lie on your back with your arms stretched along your body. Normalize your breathing and slowly begin to lift your legs. Then lift your lower back and slowly throw your legs over your head, leaning on your toes. The hands must be kept in balance. Breathe calmly, inhale through the nose and exhale through the mouth. This exercise improves blood circulation in the lower back and pelvis, stimulates the metabolism and eliminates congestion in the prostate area.
- Dhanurasana.Lie on your stomach with your chin on the floor. Breathing should be calm and even. Gently grasp your ankles with your hands and bring your heels to your buttocks. According to yogis, the hips should (ideally) not touch the floor surface. It is important to be careful not to pull too hard on the legs to avoid injury. Asana warms up the pubococcygeus muscle.
- Bhujangasana.Lie on your stomach, bend your elbows and lean on your palms. The legs must be closed. As you inhale, raise your body and lean back. Bend the body to the navel and slowly return.
- "Boat". Lie on your stomach and at the same time stretch your arms forward and legs back. The figure of a person during the exercise should look like a boat.
- "Grasshopper". Lie on your stomach, stretch your arms together into a fist along your body. The nose and chin must be in contact with the surface of the training mat. Slowly lift the buttocks and legs up, lingering at the top for a few seconds. Slowly return to the starting position. Run several times.
- yoga mudra. Sit on your heels, hold your hands behind your back, while your left hand should hold your right wrist. Breathe evenly. As you exhale, bend down to the floor as low as possible and stay in this position for 20 seconds. Slowly return to the starting position. Run several times.
There are contraindications, it is necessary to consult a specialist. Self-treatment is not recommended. This rule is especially relevant in case of ongoing problems with the reproductive system.