According to statistics, two out of ten men experience reduced potency. In 90% of cases, this is a temporary phenomenon that is associated with fatigue, nervous tension, a stressful situation, excessive alcohol consumption, previous illness, etc.
If permanent weakening of the erection and decreased libido develop, this is a reason to consult a doctor.
Sometimes the cause is serious diseases for which you should consult a doctor.
In many casesPhysical exercise helps to improve potency, whose action is aimed at improving the blood supply to the pelvic organs and, as a result, increases blood flow to the penis.
Erectile dysfunction. Causes, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, which makes sexual intercourse impossible.
The diagnosis "impotence" is made if the man has had more than 25% of unsuccessful sexual contacts.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relations with the partner, lack of self-esteem).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- As a result of disorders in the functioning of the central nervous system (consequences of a stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs has a detrimental effect on men's health.
- Temporary impotence can develop as a result of sexually transmitted diseases and pelvic inflammatory diseases.
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 successful treatment, you must seek medical help. The main thing is to correctly determine the cause of the violation of potency. The method of treatment will depend on the cause.
Few men know that in some cases the erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of potency-enhancing exercises
The effect of exercises that increase potency:
- improving blood circulation in the reproductive organs;
- strengthening the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increasing the general tone of the body.
With regular training without the use of drugs, the erection increases, the libido increases, the mood improves and a person gains confidence in his abilities. When done correctly, the effect is noticeable after a week of training.
Before starting exercise, you should consult your doctor. You cannot exercise during the active period of inflammatory diseases.
Types of exercises. Performance technique
The purpose of the exercises is to improve blood circulation, remove congestion and strengthen the body as a whole.
A good effect is observed when training is combined with a healthy diet, you need to 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.
- Do not overload the body. The load is increased gradually, without sudden movements. There should be no severe pain after training.
- Ideally, you should perform 5-6 different exercises per day, 2-3 times.
- It is recommended to include exercises to improve potency in general exercises - this will increase the overall tone of the body.
- During classes, the movements are smooth, you can't hold your breath.
- It is important to exercise with a positive attitude.
Below are the best exercises for potency.
Pelvic pendulum
StandingPlace your feet wide, about a foot farther to each side than shoulder-width apart. I followI'm squattinguntil the buttocks are level with the knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move backward, exhale forward. Movement speed may vary. It all depends on individual physical capabilities.
One approach involves moving the pelvis back and forth, in one cycle you need to perform at least 10 approaches. At first, to make it easier to keep your balance, you can grab onto something with your hands.
During the exercise, the blood supply to the pelvic organs increases, the muscles of the thighs and the joints of the legs are strengthened.
The exercise will only be effective if the back-and-forth movement is done only by the pelvis and the body is motionless. If you feel tremors in your legs, you should take a break.
Running in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulate brisk walking. Duration from 1 to 5 minutes.
Sipping
This exercise is performed on all 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 are stretched. In the final position, the outstretched arms lie on the floor with palms, the forehead rests on the floor, the backs of the heels.
Perform all movements slowly, without sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours helps prevent congestion, warms the joints and massages the organs in the abdominal cavity. Regular stretching improves bowel function.
stone
While standing, keep your back straight and your legs slightly bent. You should contract and relax the muscles in your buttocks as if you were holding an imaginary stone.
Squats
In a standing position, spread your legs wide, about a foot farther on each side than shoulder-width apart. The back is straight, arms along the body, looking forward.
Inhale smoothly and as you exhale, slowly squat down as far as possible without feeling discomfort. While at the lowest point, gently lean 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 pointed back. The legs are turned 45 degrees outward. There is no need to place them parallel or turn them outwards any more.
Freeze for a few seconds at the end point and start the reverse movement. While standing, take several breaths, even out your breathing and repeat the exercise several more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases and a natural massage of the prostate is obtained due to muscle contraction.
Bracket
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.
As a result of the training, congestion is eliminated and prostate massage is obtained.
Strengthening of the perineal muscles
The exercise is performed in a standing position, straight back, relaxed arms. Take a normal breath 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 tense only the muscles of the anus without the muscles of the buttocks.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate is massaged and the control of the muscles that cause an erection is strengthened. In addition, exercise reduces emotional stress and helps you get rid of negativity.
Butterfly Exercise
It is performed in a supine position. Knees bent, legs pulled to the buttocks, hands on knees.
After taking a deep breath, while exhaling, strongly spread your knees with your hands, resisting with your leg muscles. I inhale. As you exhale, return your legs to the starting position, resisting with your arms. The movements are smooth, without sudden movements.
It should be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained and a prostate massage is obtained. The arms and chest are additionally reinforced.
Exercise "Reeds"
It is performed in a supine position. Hands behind the head, hands are closed and placed under the back of the head.
After slowly inhaling, while exhaling, raise one leg vertically. Hold it for a while and then make circular movements as if you were drawing a circle with your leg, now in one direction, then in the other direction. 3-4 rounds in each direction.
Put your foot down. Steady your breathing and repeat with the other leg.
It is important to keep your leg straight during the exercise.
The pelvic muscles, which are located deep, are developed. Blood circulation increases, the muscles responsible for potency are stimulated. Exercise also normalizes the work of the digestive system and strengthens the tone of the abdominal muscles.
Bridge
Lie on your back, bend your knees, stretch your arms along the body. Focus on the legs and shoulder blades and lift the pelvis up. Perform movements smoothly, without sudden movements, breathe evenly. At the top point, freeze for a few seconds and slowly return to the starting position.
You need to start with 5-7 approaches, gradually increase to 20 times.
The pelvic and abdominal muscles are developed, the prostate gland is naturally stimulated.
Water treatments
To strengthen the walls of blood vessels, it is useful to make contrast baths for the lower part of the body.
To do this, prepare two containers of cold (first with cold, 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 in inflammatory processes in the pelvic organs.
Conclusion
These are sample exercises for potency disorders. Before starting the training, it is recommended to consult a doctor to develop an individual program. At the beginning of the lessons, you can choose 4-5 exercises. The main thing is to practice regularly. Increase the intensity gradually. Additionally, you can and should incorporate general strengthening exercises into your training.
The causes of erectile dysfunction can be very different.: from psychological disorders to serious illnesses. For successful treatment, the cause must be identified. In many types of potency disorders, physical exercises have a good effect. An important condition is the regularity of classes.
Exercises give maximum effect if they are combined with a special diet and rejection of bad habits.