Many men after the age of 40 who have problems with erectile dysfunction and erectile dysfunction often use gym exercises to strengthen the penis. Special exercises for men can help. Thanks to such exercises, not only physical fitness is improved, but stagnation in sedentary parts is also eliminated, helping the genitals receive the necessary amount of blood.
What is potential?
Sexologists refer to the term "potential" to male sexuality. This concept defines male sexuality. The potency, to a certain extent, characterizes the tension of the penis, the speed at which an erection occurs and the duration of sexual intercourse. Potential is the ability and desire to have intercourse. Men with sexual problems can have many complications, psychological barriers and diseases. Normal potency is determined almost by the following external signs:
- warm hands;
- normal weight;
- do not pump muscles;
- confident;
- clean and smooth the skin;
- develop a sense of humour;
- strong gait;
- high intellect;
- good sense of smell;
- low voice.
What exercises increase potency?
People with a sedentary lifestyle need to swim in the pool or go to the gym. These activities help improve men's health and prevent genital blockage. Although, if problems have arisen regarding the loss of potency, then swimming and various exercises will no longer be useful. Therefore, you will have to use specialized exercises to increase the potency. There is a series of such operations:
- bridge construction;
- mechanical pump PC;
- exercise "butterfly";
- pendulum;
- squat;
- push-ups on the knees.
These physical exercises increase potency. With regular and timely practice, you can avoid medication and keep erectile function active in the long run. As a rule, exercise is aimed at improving blood supply to the pelvic organs, which contributes to prolonging the duration of intercourse. Physical exercises to increase potency have the following positive aspects:
- activates the production of testosterone;
- eliminate stagnation in the body;
- help relieve stress.
Exercises to increase potency
Sex therapists, to return a man to a normal sex life, have developed a whole plan of classes, which includes the following exercises to improve ability:
- Roof. We lie on our backs, we stretch our arms along the body. Raise your pelvis above the floor and lower it slightly. At the same time, the back remains pressed. We do it 10 times.
- Hold a stone. Stand with feet wide apart. Imagine that you are gripping a ball or rock with your knee. Squeeze your muscles as if you were trying to hold an object. Do 10 sets of 5 seconds each.
- Rotate with the pelvis. Starting position: feet shoulder width apart. Performed while standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises to increase potency in men should be performed calmly with increasing loads. It is best to start exercises with many repetitions, increasing the number of reps up to 20 reps. To achieve an effective result, you need to perform the exercises with a good mood. Also, don't forget to visit the gym and go for a run.
Exercise to increase potency
Various factors contribute to potency problems:
- unbalanced diet;
- Chronic diseases;
- wrong way of life;
- bad habits;
- disruption of internal organs.
To avoid impotence and prostatitis, a man can be helped by general strengthening exercises to increase potency, which can be easily done at home. There are complexes developed by coaches and doctors, with their help you can maintain physical and sexual health for a long time. Such exercises can in general increase the potency and strength of the male body.
Squats
A great method to prevent prostatitis and blockages in the prostate is to do squats. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. It is better to start squatting 15 times. Squats must be included in the complex to restore potency. It can be plie and sumo squats, the classic, dynamic and shallow version. Squats and potency are related because an effective squat can activate the muscles in the perineum. To perform the exercise correctly, you must:
- place your feet shoulder-width apart;
- Inhale deeply and as you exhale, do a slow squat;
- when reaching the bottom point, parallel to the mat, you need to put your hands between your legs;
- lower your palms to the floor;
- then you should stop and do 5-10 inhalations and exhalations;
- while inhaling, you need to slowly rise up;
- In the starting position, you can repeat the inhalation and exhalation.
Run
The easiest way to stay fit is to run, especially for those who are looking to lose weight. Many doctors point out that obesity is often the reason for reduced sexual performance, so jogging plays an important role in potency. This exercise will help strengthen the man's mind and body. In addition, this sport also has the following effects on the body:
- strengthens the nervous system, increases resistance to depression, stress;
- improved endurance;
- provide energy and strengthen the immune system;
- helps to keep fit;
- train the soul, endurance;
- improves blood circulation in the pelvic organs;
- help avoid insomnia;
- strengthen the male reproductive system;
- there is an increase in the level of testosterone;
- Improve mood.
It is necessary to run in the fresh air. Running over obstacles increases self-esteem; Long-distance running perfectly exercises all muscles and increases blood circulation in the genitals to help prolong sex. For the first few runs, combine interval jogging with brisk walking. It is better to go to class in the morning, while the training time should be 20 minutes a day. Warm up before jogging. Breathing should be even while running.
Exercises to restore potency
For men who are facing the problem of sexual dysfunction for the first time, male rehabilitation exercises will help you. The simplest and most affordable way to increase attraction is to walk, which perfectly improves blood circulation in the genitals. With this exercise, the testicles are stimulated. To achieve the results of walking, you should walk about 3 km at a brisk pace every day. There are other exercises to restore potency:
- Parade step. It is necessary to march in place for at least 5 minutes (after that time can be increased), while trying to raise the knees high, pulling close to the abdomen. You can put your hands behind your head. This exercise warms up the joints.
- Skiing. Starting position - legs bent at the knees. You need to start running in place, at the same time your toes should be pressed to the floor, and at the same time lift your heels up one by one. When completing the task must quickly bring the knee forward.
- Butterfly. Lying on the floor, you should bring your legs toward your buttocks. Place your hands on your knees and spread your legs wide apart. The loin should not be raised off the floor. You should try to touch the mat with your knees. While moving, you can help with your hands. The exercise is done smoothly as you exhale, but with muscle tension. The retraction of the legs is also done when exhaling, but the hands do not support but support.
Exercise for the prostate
During training to increase potency, the work of the muscles located in the pelvic part is significantly improved. In addition, intra-abdominal pressure is reduced, resulting in a natural prostate massage, improved metabolism in the prostate, and increased blood flow to the genitals. Exercise for the prostate can also help improve the functioning of the nervous system, adrenal function and eliminate inflammatory processes.
Prostate massage exercises
Prostate massage is of therapeutic importance for the prevention and treatment of prostate diseases. Its implementation provides the necessary blood flow to the vital organs for effect. Even if the procedure is performed a few hours before intercourse, it can help ensure a stable erection and increase potency during that time. The most effective prostate massage exercises:
- Stretch your back. Starting position - knees bent. Tilt your chest to the floor as much as possible for 10 seconds. Repeat 3 times.
- Anal enema. This can be done all day while sitting or standing. The anus should be withdrawn vigorously for 10 seconds. You can repeat a way 3 times.
- Feet to chest. Lying on the floor, you should pull your bent knees toward your chest. Stretch the glutes and psoas muscles. Hold this for 10 seconds.
- For back muscles. Bend your knees, you need to tighten your abs. Simultaneously lift the opposite arm and leg. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Precisely selected exercises for men's strength help to quickly improve the condition of the pelvic floor muscles and the erection of the penis. In addition, there is an increase in the volume and strength of the ejaculate, and premature ejaculation disappears. Kegel exercises for men with prostatitis are considered the most effective. The popularity of such gymnastics lies in the fact that it can be performed without preliminary preparation at home. Some Kegel exercises:
- In about a minute, it is necessary to contract the perineal muscles and relax them. The movement must be repeated 10 times, gradually increasing the duration of contractions. Up to 20 seconds max.
- Relax and contract the groin muscles. Need to reduce and stretch the gluteal muscles, withdraw at the anus. You need to do 10 reps per approach, gradually increasing to 50 reps.
- To deal with a small need. Need to try to stop the jet at least 4 times. At the same time, make sure to stretch the muscles.
Exercises to increase libido
The concept of sexual desire is psychological, potency is physiological. They are closely related to each other. Indeed, often decreased libido and erectile dysfunction due to stress, psychological trauma, overwork, anxiety, so the exercises for men are not alwaysmay be of help here. It may be necessary to consult a psychologist and sexologist. Although there is a set of exercises that include exercises to increase libido:
- Lay up. You need to rub your palms. We lower our heads to the right hand, and press the left to the genitals. We tighten the anus and leg muscles, squeeze the genitals, slightly stretch them. We do this exercise 20 times.
- Strength training. Weight training helps the body produce testosterone. In this case, you can only do a few squats and push-ups.
- Go barefoot fast. In this case, you don't need to walk at home on the carpet, but on rocks or grass. There are contraindications: skin diseases.