Many men after 40 years, the problems with reduced potency and erectile dysfunction, the often improve with exercise for you. Can help special exercises for men for potency. Through such activities can not only fitness, but also liquidated congestion in the sedentary parts of the body improve, which helps the genitals to receive the desired blood flow.
What is potency
Sexologist, the term "potency" refers only to the male sexuality. This is a concept that defines the sexual performance representative of the stronger sex. Potency to a certain extent characterizes the voltage of the Penis, the rate of appearance of erection, duration of Sex. Potency is the ability and the desire to have sex. In men with sexual problems, a lot of complexes, and psychological barriers, diseases can. The normal potency by way of experiment, define the following external signs:
- warm hands;
- Normal weight;
- not laoreet super muscles;
- Pure and smooth skin;
- developed sense of Humor;
- vigorous gait;
- high intelligence;
- good sense of smell;
- a deep voice.
What are the exercises to increase potency
People who have a sedentary lifestyle, you need to swim in the Pool or visit a fitness Studio. These activities to improve the health of men and prevent Stagnation in the genitals. Although, if the problems, not help in connection with the reduction of potency, swimming, and various exercises. Therefore, you must do special exercises for the improvement of the potency. There is a whole complex of such pursuits:
- the design of the bridge;
- blood PC muscle;
- exercise "butterfly";
- Pushups on the knees.
Data physical movement increases the potency. If you avoid regular and timely implementation possible, taking medication, and permanently erectile function in the active state. In General, load is concentrated on the improvement of the blood supply in the organs of the small pelvis, which contributes to a longer sexual intercourse. Physical exercises for potency will have the following positive aspects:
- stimulate the production of testosterone;
- eliminates Stagnation in the body;
- contribute to stress reduction.
Exercises to increase potency
Sex therapists in order to live the man back to a normal sex life, have the whole scheme of the lesson contains the following exercises to improve the potency:
- Arch. You lay on your back, hands along the body. Lift the pelvis off the floor and gradually omit. The back remains pressed. You run 10 times.
- Back To The Stone Keep. The legs spread in a standing position. Imagine, that you strike the knee Ball or stone. Tighten the muscles as if you try to keep your subject. You perform 10 sets of 5 seconds each.
- Rotation of the pelvis. Starting position: feet shoulder width apart. Standing performed. You need to turn 30-40 times with a large Amplitude of the basin in any direction.
All of the exercises to strengthen the potency in men, they should be quiet with gradually increasing load. The best instruction starts the execution with several repetitions, increase the number up to 20 times. In order to achieve an effective result, you must do the exercises in a good mood. This is not to forget about visiting the gym and Jogging.
Physical exercises to increase potency
Problems with potency favor different factors:
- unbalanced diet;
- chronic diseases;
- wrong way of life;
- bad habits;
- Injury to the internal organs.
To avoid impotence and Prostatitis man tonic body exercises can help to increase the potency, it is easy to perform at home. It developed trainers and doctors complexes, which for a long time, you can health your physical and sexual. Such classes are able to strengthen, in General, an increase in the potency and the male body.
Excellent prevention of Prostatitis and Stagnation in the prostate gland is a bow to the execution of the knee. Such exercises contribute to the maintenance of the sex organs, strengthening the muscles of the buttocks. Better start ducking with 15 times. Knee must bend in the plant for the recovery of potency. It can squats plie and SUMO, the classic Version, dynamic, and flat. Squats and potency are interrelated, since the effective house are squatters in the situation, activate the muscles of the perineum. In order to to the exercise correctly:
- apart stand with your feet shoulder-width;
- take a deep breath and on the exhale, make a slow knee-bend;
- when you reach the bottom point, parallel to the Mat you have the hands between the legs;
- the palms into the floor lower;
- further, you should stop and do 5-10 breaths;
- the breathing should be slow to rise;
- in the initial position can be repeated, breathe in, breathe out.
The easiest way to keep running is excellent condition, especially for people who want to get rid of excess weight. Many doctors point out that obesity is often the cause for the decline in sexual activity, so that the run for the potency plays an important role. This exercise will help the mind and the body of the man. In addition, this Sport has the following effect on the body:
- the nervous system, strengthens the resistance against depression and Stress increases;
- improves stamina;
- energizes and strengthens the immune system;
- helps to keep the body on its toes;
- the heart in endurance trained;
- improves blood circulation in the organs of the small pelvis;
- helps to avoid insomnia;
- the reproductive system of the man strengthens;
- is an increase in the testosterone levels;
- improves the mood.
You need to run in the fresh air. Jogging with obstacles increases self-esteem; cross-country skiing track is well-trained all the muscles and increases the blood circulation in the genitals, which helps prolong Sex. At first Jogging is a combination of interval running with fast walking. Better hours go to class in the morning, where the duration of the training should be 20 minutes per day. Muscles before Jogging should warm up. When running, the breathing is shallow.
Exercises for the recovery of potency
Men, this happened for the first time with the Problem of reduction of sexual function, help physical reduction exercises for male potency. The cheapest and the easiest way to increase attraction is Hiking, which is great, improves the blood circulation in the genitals. In this lesson you will add the work to a Stimulation of the testicle. For the achievement of the outcome from the foot, you should every day about 3 km to the pass at a brisk pace. There are other exercises for the restoration of potency:
- A formal step. You need to increase the marching on the spot for at least 5 minutes (maybe the time) to lift, without high knees, pulled her to the stomach. The hands behind the head. This exercise warms up the joints.
- Jump rope. Starting position – the legs are bent. To run you need to start on the spot, the socks should be pressed on the ground, and the heels have to lift alternately to the top. In the case of the execution of the contract, you need to quickly get the knees pointing forward.
- Butterfly. Lying on the floor, you should bring your foot up to the buttocks. The hands on the knees and legs to breed in Hand. To separate the loin from the ground. You have to try the knee to touching the joints of the carpet. During the drive the hands can help. The exercise is carried out seamlessly on the exhale, but with the tension of the muscles. Roll up the legs is also on the exhale, but the hands can not help but oppose.
Exercises for the prostate
During the execution of the exercises to strengthen the potency significantly improves the function of muscles in the pelvic area. In addition, gap-abdominal pressure that leads to a natural Massage of the prostate, improving the metabolic processes in the prostate gland and increased blood flow to the sexual Organ. to reduce Exercises for prostate cancer can still contribute to the work of the nervous system, adrenal function, elimination of inflammatory processes.
Exercises for the prostate Massage
Of great therapeutic relevance for the prevention and treatment of prostate diseases, prostate Massage. His behavior ensures the correct flow of blood for the potency to important organs. Even if the procedure may be some hours before intercourse, it can contribute to a stable erection and improvement of potency during the. The most effective exercises for the prostate Massage:
- Sprain of the back. Starting position – standing on the knees. If possible, tilt the chest to the ground in 10 seconds. Repeat 3 times.
- Retraction of the Anus. This can sit all day somewhere or are. You need to pull strongly the Anus for 10 seconds. Repeat the approach 3 times.
- Leg to the chest. Lying on the floor, you should tighten the bent knee to the chest. Stretching gluteus and lumbar muscles. Keep 10 seconds.
- For the back muscles. On the knees, you need to the abdominal muscles to strain. Simultaneously raise one arm and the opposite leg. Hold For 10 Seconds.
Kegel exercises for men with Prostatitis
Properly selected exercises for the potency of the men to help, to rapidly improve the condition of the muscles of the pelvic floor and the erection of the Penis. In addition, there is an increase in the volume and force of ejaculation, premature ejaculation disappears. The most effective are Kegel exercises for men with Prostatitis. The popularity of such exercises is that you can without preparation in the home. Some of the Kegel exercises:
- About one Minute is necessary to the contraction of the muscles of the perineum and relaxation. The action must be repeated 10 times, gradually increasing the time of abbreviations. Up to a maximum of 20 seconds.
- Relaxation and contraction of the muscles of the groin. You should reduce and the gluteal muscles clamping, feeding Anus. Must do it 10 times for the approach, gradually increasing up to 50.
- The small necessities, and celebrate. You need to at least stop 4 times to try the beam. The muscles is necessarily tense.
Exercises to increase Libido
The term Libido - psychological, potency – physiological. They are closely connected to each other. Because, often, decreased Libido and erectile dysfunction occurs because of Stress, mental injuries, fatigue, feelings of anxiety, so it is not always help you can exercises for men male potency. You may need the advice of a psychologist and sexologist. Although there are a number of activities, including exercises to increase Libido:
- Lying on the back. You need to the palm of the hand RUB. Place the head on the right Hand and the left – turn to the genitals. Effort the Anus and the muscles of the legs, compress genital organs, slightly pulling. Do this exercise 20 times.
- Strength training. Exercise weight lifting helps the body to produce testosterone. Only you can bend a few knees and pushups.
- Quick barefoot. It is not necessary to go home on the carpet, but on stones or grass. There are contraindications: diseases of the skin.
The information in the article is introductory in nature. Materials article does not call for independent treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment on the basis of the individual characteristics of each patient.