According to statistics, two out of ten men have impotence. In 90% of cases, this is a temporary phenomenon associated with fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illness, etc. Sh.
If permanent weakening of erection and decreased libido develop, this is a reason to consult a doctor.
Sometimes the reason is serious diseases, for which you should consult a doctor.
oftenPhysical exercise helps to improve potency, the action of which is aimed at improving the blood supply to the pelvic organs and as a result the blood flow to the penis increases.
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.
"Impotence" is diagnosed if a man has had more than 25% of unsuccessful sexual contacts.
Impotence can occur for the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relationship with a partner, lack of self-confidence).
- Hormonal imbalance.
- as a result of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (results of 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 harmful effect on a man's health.
- Temporary impotence can develop as a result of sexually transmitted diseases and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is a decrease in potency, that is, the erection is weak or absent. There may also be decreased libido and lack of ejaculation.
For successful treatment, you need to 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 people 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 exercises to increase potency
The effect of exercises that increase potency:
- improvement of blood circulation in reproductive organs;
- strengthening the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- Increase the overall tone of the body.
During regular exercise without the use of drugs, erection increases, libido increases, mood improves and men gain confidence in their abilities. If done correctly, the effect is noticeable after a week of training.
You should consult your doctor before starting exercise. 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, eliminate swelling and strengthen the body as a whole.
A good effect is observed when exercise is combined with a healthy diet, you must abandon bad habits. This combination in many cases helps to avoid problems related to potency without the use of expensive drugs.
Basic rules:
- The key to success is regular exercise. It is better to study less time, but every day.
- Do not overload the body. The load increases gradually, without sudden movements. There should be no severe pain after exercise.
- Ideally, you should perform 5-6 different exercises per day, 2-3 times.
- It is advisable to include exercises to improve potency in general exercises - this will increase the overall tone of the body.
- During the lessons, the movements are smooth, it is impossible to hold your breath.
- It is important to exercise with a positive attitude.
Below are the best exercises for potency.
Pelvic pendulum
was standingPlace your feet wider, about a foot on each side, than shoulder-width apart. Follow upto sit downuntil your buttocks are near your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Breathe in as you move back, breathe out as you move forward. Movement speed may vary. It all depends on individual physical abilities.
One approach involves moving the pelvis back and forth, in one cycle you should perform at least 10 approaches. At first, to make it easier to maintain balance, you can hold on to something with your hands.
During training, the blood supply to the pelvic organs increases, 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 is motionless. If you have tremors in your legs, you should rest.
running on the ground
While standing, do not lift your toes off the floor, work with your heels. Simulation of fast walking. Duration from 1 to 5 minutes.
sips
This exercise is done on all fours. Hands and feet 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 last pose, the arms are extended, palms on the floor, forehead resting on the floor, 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 helps to prevent swelling, warms 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. The muscles of the buttocks should be stretched and stretched as if you were holding an imaginary stone.
squats
While standing, spread your legs wide, about a foot long on each side at shoulder width. Back straight, hands along the body, look forward.
Inhale smoothly and while exhaling, slowly sit down as far as possible without discomfort. At the lowest point, smoothly bend your body forward and place your hands as far between your legs as possible. At the same time, the palms slide along the floor, and the fingers are pointed back. The legs are turned outwards by 45 degrees. There is no need to place them parallel or to turn more outwards.
At the last point, freeze for a few seconds and start the reverse movement. While standing, take a few breaths, balance your breathing and repeat the exercise several more times.
During training, 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.
holder
Stretch and relax the muscles around the anusAs if trying to stop the urination process. Repeat 15 to 50 times. The exercise can be performed in any position.
As a result of the exercise, the swelling is eliminated and the prostate is massaged.
Strengthening of the perineal muscles
The exercise is performed in a standing position, the back is straight, the hands are relaxed. Take a normal inhalation and while exhaling, tighten 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 exercise, 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 you get rid of negativity.
Exercise "Butterfly"
Performed while lying on the back. Knees bent, legs raised to the buttocks, hands on knees.
After taking a deep breath, while exhaling, forcefully spread the knees with the hands, resisting with the muscles of the legs. Breathing. As you exhale, return your legs to the starting position, resisting with your hands. Movements are smooth, without cartilage.
It should be repeated at least three times.
As a result, the perineum and inner thigh muscles are trained and the prostate is massaged. Arms and chest are additionally strengthened.
Exercise "reed"
Performed while lying on the back. Hands behind the head, hands clasped and located under the back of the head.
After a slow inhale, while exhaling, raise one leg vertically. Hold for a while and then make circular movements, as if drawing a circle with your foot, in one direction, then the other. 3-4 circles in each direction.
put your foot downBalance your breathing and repeat with the other leg.
During exercise, it is important that the leg is straight.
Deeply located pelvic muscles are developed. Blood circulation increases, muscles responsible for potency are stimulated. Exercise also normalizes the functioning of the digestive system and strengthens the tone of the abdominal muscles.
bridge
Lie on your back, bend your knees, spread your arms along your body. Focus on your legs and shoulder blades and lift your pelvis up. Perform the movements smoothly, without jerking, breathing evenly. At the top point, freeze 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 are developed, the prostate gland 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.
For this, prepare two containers with cold (first cool, then gradually reduce the temperature) and hot water.
First stand in hot water for 30 seconds, then in cold water for 30 seconds. Repeat.
The procedure should be performed daily for 15 minutes from 2 weeks to one month.
Contraindicated during inflammatory processes in pelvic organs.
conclusion
This is a sample exercise for potency disorders. Before starting the training, it is recommended to consult a doctor to develop an individual program. At the beginning of classes you can choose 4-5 exercises. The main thing is to exercise regularly. Gradually increase the intensity. In addition, you can and should include general strengthening exercises in your training.
The causes of erectile dysfunction can be very diverse.: from psychological disorders to serious diseases. For successful treatment, it is necessary to determine the cause. Physical training has a good effect in many types of potency disorders. Regularity of classes is an important condition.
Exercises give the maximum effect if they are combined with a special diet and abandoning bad habits.