According to statistics, two out of ten men experience a decrease in potency. In 90% of cases, this is a temporary phenomenon associated with fatigue, nervous tension, stressful situations, excessive alcohol consumption, previous illnesses, and so on.
If there is persistent weakening of erection and decreased libido, this is a reason to consult a doctor.
Sometimes the cause is a serious illness, so you should consult a doctor.
In many casesPhysical exercise helps increase 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 weakening of an erection in men making it impossible to have sexual intercourse.
The diagnosis of "impotence" is made if a man has had more than 25% unsuccessful sexual intercourse.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulty establishing a relationship with a partner, lack of self-confidence).
- Hormonal imbalance.
- Due to blood vessel disease.
- Due to dysfunction of the central nervous system (due to stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs have a detrimental effect on men's health.
- Temporary impotence can occur due to sexually transmitted diseases and pelvic inflammation.
The main symptom of erectile dysfunction is impaired potency, that is, the erection is weak or absent. There may also be a decrease in libido and lack of ejaculation.
For treatment to be successful, you must seek medical help. The main thing is to correctly determine the cause of potency disorders. The treatment method 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 exercise to increase potency
The effect of training that increases potency:
- improved blood circulation in the reproductive organs;
- strengthens the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increases the overall tone of the body.
With regular practice without the use of drugs, erection improves, libido increases, mood improves, and a man gains confidence in his abilities. If done correctly, the effect will be visible after a week of training.
Before starting training, you should consult your doctor. You cannot exercise during the active period of inflammatory disease.
Types of exercise. Execution technique
The aim of this exercise is to improve blood circulation, eliminate congestion, and strengthen the body as a whole.
Good effects are seen when exercise is combined with a healthy diet, you should give up bad habits. This combination in many cases helps to avoid potency problems 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.
- Don't overload your body. The load is increased gradually, without sudden movements. There should be no severe pain after exercise.
- Ideally, you should do 5-6 different exercises a day, 2-3 times.
- It is recommended to include exercises to increase potency in general training - this will improve the overall health 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.
Pelvic pendulum
PositionPlace your feet wide apart, about a foot farther on each side than shoulder width apart. Followsquatuntil your buttocks are parallel to your knees. Hold this pose.
In this position, move your pelvis back and forth slowly. Inhale while moving backwards, exhale forward. Movement speed may vary. It all depends on the individual's physical abilities.
One approach involves moving the pelvis back and forth, in one cycle you need to do at least 10 approaches. At first, to make it easier to maintain balance, you can hold something with your hands.
During exercise, the blood supply to the pelvic organs improves, the muscles of the thighs and leg joints are strengthened.
This exercise will only be effective if the back and forth movement is only carried out by the pelvis and the body does not move. If you experience shaking in your legs, you should rest.
Running in place
In a standing position, do not lift your toes from the floor, work with your heels. Simulate brisk walking. Duration from 1 minute to 5.
Slurp
This exercise is performed in a crawling position. Arms and legs are perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis back until your buttocks rest on your heels. Your arms should remain straight. It is important to feel how the spine and joints stretch. In the final position, outstretched arms lie on the floor with palms, forehead resting on the floor, buttocks on the heels.
Perform all movements slowly, without sudden movements or holding your breath. At first, 3 approaches were enough, then increased to 10 times a day.
Stretching on all fours is useful for preventing congestion, warming joints and massaging the organs in the abdominal cavity. With regular stretching, bowel function improves.
Rock
While standing, keep your back straight and legs slightly bent. You should squeeze and unclench your glutes, as if you were holding an imaginary rock.
squat
In a standing position, spread your legs wide, the length is about a foot further on each side than shoulder width. Back straight, arms along the body, look forward.
Inhale smoothly and as you exhale, slowly squat as far as possible without discomfort. When at the lowest point, gently tilt your body forward and place your hands between your legs as far as possible. At the same time, the palms slide along the floor, and the thumbs are directed back. Feet rotated 45 degrees outward. There is no need to place them parallel or rotate them further out.
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 exercise, the tone of the muscles of the perineum, buttocks and legs increases, and a natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the process of urination. Repeat from 15 to 50 times. This exercise can be done in any position.
As a result of training, congestion is removed and prostate massage occurs.
Strengthens the perineal muscles
The exercise is performed in a standing position, back straight, arms relaxed. Inhale normally and as you exhale, squeeze the anus muscles, hold for a few seconds and relax gently.
After resting a few seconds, repeat.
For the best effect, try to tense only the anus muscles without the buttocks muscles.
As a result of training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and control of the muscles that cause an erection is improved. Additionally, exercise reduces emotional stress and helps free yourself from negativity.
Exercise "Butterfly"
Performed while lying on your back. Knees bent, feet pulled up to buttocks, hands on knees.
After taking a deep breath, as you exhale, spread your knees strongly with your hands, holding them with your leg muscles. Breathe in. As you exhale, return your legs to the starting position, holding them with your hands. The movements are smooth, without jerking.
Must be repeated at least three times.
As a result, the muscles of the perineum and inner thighs are trained, and prostate massage occurs. The arms and chest are also strengthened.
Exercise "Reeds"
Performed while lying on your back. Hands behind the head, hands clasped and located under the back of the head.
After inhaling slowly, as you exhale, lift one leg vertically. Hold for a moment, then make circular movements, as if drawing circles with your feet, in one direction, then the other. 3-4 circles in each direction.
Lower your legs. Even your breathing and repeat with the other leg.
It is important to keep your legs straight throughout the exercise.
The pelvic muscles, which lie deep, develop. Blood circulation improves, the muscles responsible for potency are stimulated. This exercise also normalizes the functioning of the digestive system and strengthens the abdominal muscles.
Bridge
Lie on your back, bend your knees, stretch your arms along your body. Focus on your legs and shoulder blades, then lift your pelvis up. Perform movements smoothly, without jerking, breathing evenly. At the top point, stay for a few seconds and slowly return to the starting position.
You should start with 5-7 approaches, gradually increasing to 20 times.
The pelvic and abdominal muscles develop, and the prostate gland is naturally stimulated.
Water treatments
To strengthen the walls of blood vessels, it is useful to take a contrast shower for the lower body.
To do this, prepare two containers with cold water (first with cold water, then gradually lower the temperature) and with hot water.
First sit in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
This procedure should be performed for 15 minutes every day from 2 weeks to one month.
Contraindicated in inflammatory processes in the pelvic organs.
Conclusion
This is an example of an exercise for potency disorders. Before starting training, it is recommended to consult a doctor to develop an individual program. At the beginning of class, you can choose 4-5 exercises. The main thing is to practice regularly. Increase the intensity gradually. Additionally, you can and should include general strengthening exercises in your workout.
The causes of erectile dysfunction can be very diverse.: from psychological disorders to serious illnesses. For treatment to be successful, the cause must be determined. For many types of potency disorders, physical exercise has a good effect. An important condition is the regularity of classes.
Exercise gives the maximum effect if combined with a special diet and giving up bad habits.