According to statistics, two out of ten men lose their potency. In 90% of cases, it is a temporary phenomenon related to fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illness, etc.
If there is a constant weakening of the erection and decreased libido, this is a reason to consult a doctor.
Sometimes the cause is a serious illness for which you should consult a doctor.
In many casesPhysical exercises help to improve potency, the action of which aims to improve 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 severe weakening of a man's erection, which makes sexual intercourse impossible.
The diagnosis of "impotence" is established if a man has had more than 25% of unsuccessful sexual relations.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relations with a partner, self-doubt).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- Due to disorders of the central nervous system (consequences of stroke, injuries, neoplasms of the spine and brain).
- A side effect of some drugs is impotence.
- Smoking, regular use of alcohol or drugs negatively affects men's health.
- Temporary impotence can develop due to sexually transmitted diseases and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is impaired potency, that is, the erection is weak or absent. Decreased libido and lack of ejaculation may also occur.
For successful treatment, you need to consult a doctor. The most important thing is to correctly determine the cause of impotence. 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 on increasing potency
Effects of potency-enhancing exercises:
- improving blood circulation in the reproductive organs;
- strengthening of the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increase the overall tone of the body.
Regular training without the use of drugs increases erection, increases libido, improves mood, and a man gains confidence in his own strength. If done correctly, the effect is noticeable after a week of training.
You should consult your doctor before starting to exercise. You cannot do sports during the active period of inflammatory diseases.
Types of exercises. Execution technique
The purpose of the exercises is to improve blood circulation, eliminate congestion, and strengthen the whole body.
A good effect is observed when training is combined with a healthy diet, it is necessary to give up bad habits. This combination helps to avoid potency problems in many cases 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 training.
- Ideally, you should do 5-6 different exercises a day, 2-3 times.
- It is advisable to include strength-enhancing exercises in general exercises - this will increase the overall tone of the body.
- During classes, the movements are smooth, you cannot hold your breath.
- It is important to train with a positive attitude.
Below are the best potency exercises.
Pelvic pendulum
To standPlace your feet wide, about a foot farther on each side than shoulder-width apart. Follow upsquattinguntil your buttocks are level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move backward, exhale as you move forward. Movement speed may vary. It all depends on individual physical capabilities.
One method involves moving the pelvis back and forth, at least 10 accesses are required in one cycle. At first, you can hold on to something with your hands to help keep your balance.
During exercise, the blood supply to the pelvic organs increases, and the muscles of the thigh and leg joints become stronger.
The exercise will be effective only if the back and forth movement is performed only by the pelvis and the body remains stationary. If you feel shaky legs, you should take a break.
Running in place
When standing, do not lift your toes off the floor, work with your heels. Simulate fast walking. Duration from 1 minute to 5.
To sip
This exercise is done in fours. Arms and legs are strictly 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 vertebrae and joints stretch. In the final position, the outstretched hands lie on the floor with the palms, the forehead rests on the floor, the buttocks on the heels.
Perform all movements slowly, without sudden movements and without holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours is useful for avoiding overload, warms up the joints, and massages the organs in the abdominal cavity. Regular stretching improves bowel function.
A stone
While standing, keep your back straight and your legs slightly bent. You should squeeze and release your gluteal muscles as if you were holding an imaginary stone.
Squats
Spread your legs wide while standing, about a foot long on either side beyond shoulder width. Back straight, arms along the body, look forward.
Inhale smoothly, and as you exhale, slowly squat down as far as possible without discomfort. At the lowest point, smoothly tilt your body 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 directed back. The feet are turned outwards at a 45-degree angle. There is no need to place them parallel or to turn them more outwards.
Freeze for a few seconds at the end point and start moving back. 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, due to the contraction of the muscles, a natural massage of the prostate occurs.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the process of urination. Repeat 15 to 50 times. The exercise can be performed in any position.
During training, congestion is removed and prostate massage is performed.
Strengthening of the perineal muscles
The exercise is performed while standing, back straight, arms relaxed. Inhale normally and while exhaling squeeze the muscles of the anus, hold for a few seconds and gently relax.
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.
During the training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and the control of the muscles that cause erection is strengthened. In addition, exercise reduces emotional stress and helps to get rid of negativity.
Exercise "Butterfly"
It is performed lying on your back. The knees are bent, the feet are stretched to the buttocks, the hands are on the knees.
After taking a deep breath, as you exhale, straighten your knees with your hands, resisting with your leg muscles. Breathe in. As you exhale, return your legs to the starting position, resisting with your hands. Movements are smooth, without jerks.
Must be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained, and prostate massage is performed. Arms and chest are additionally strengthened.
Exercise "Reeds"
It is performed lying on your back. Hands behind the head, hands clasped and under the back of the head.
Inhaling slowly, as you exhale, raise one leg vertically. Hold for a while, and then make circular movements, as if drawing a circle with your foot to one side, then to the other. 3-4 circles in each direction.
Put your foot down. Even out your breathing and repeat with the other leg.
It is important to keep your leg straight during the exercise.
Deep pelvic muscles are developed. Blood flow increases, muscles responsible for potency are stimulated. Exercise also normalizes the activity of the digestive system and strengthens the tone of the abdominal muscles.
The 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 movements smoothly, without jerking, breathe evenly. Hold for a few seconds at the top and slowly return to the starting position.
You should start with 5-7 methods, gradually increase to 20 times.
Pelvic and abdominal muscles are developed, and the prostate is naturally stimulated.
Water procedures
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 dishes with cold (at first with cool, then gradually reduce the temperature) and with hot water.
First sit in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be carried out for 15 minutes every day from 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
Conclusion
These are exemplary exercises for impotence. Before starting training, it is advisable to consult a doctor to prepare an individual program. At the beginning of the classes, you can choose 4-5 exercises. The key is to exercise regularly. Gradually increase the intensity. Additionally, you can and should incorporate general strengthening exercises into your workouts.
The causes of erectile dysfunction can be very diverse.: from psychological disorders to serious illnesses. For successful treatment, it is necessary to determine the cause. In many impotence disorders, physical exercises have a good effect. An important condition is the regularity of classes.
Exercise gives the maximum effect if it is combined with a special diet and giving up bad habits.