According to statistics, two out of ten men experience a decrease in potency. In 90% of cases it is a temporary phenomenon, associated with tiredness, nervous tension, a stressful situation, excessive alcohol consumption, previous illnesses and so on.
If persistent weakening of erections and decreased libido develops, this is a reason to consult a doctor.
Sometimes the cause is serious diseases, for which you should consult a doctor.
In many casesExercise helps improve power, the action of which 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 erection in a man, which makes sexual intercourse impossible.
The diagnosis of "impotence" is made if a man has had more than 25% of sexual intercourse unsuccessfully.
Impotence can occur for the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relationships with your partner, lack of self-confidence).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- Due to disorders in the functioning of the central nervous system (consequences of stroke, trauma, tumors 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 men's health.
- Temporary impotence can develop due to pelvic inflammatory and sexually transmitted diseases.
The main symptom of erectile dysfunction is reduced potency, that is, the erection is weak or absent. There may also be a decrease in libido and a lack of ejaculation.
For effective treatment, you should seek medical help. The main thing is to correctly determine the cause of the potency disorder. 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 exercises to increase power
The effect of exercises that increase power:
- improved blood circulation in the reproductive organs;
- strengthen 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, erection increases, libido increases, mood improves, and a man gains confidence in his abilities. If performed correctly, the effect is noticeable after a week of training.
Before starting training, you should consult your doctor. It is not possible to exercise 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 body as a whole.
A good effect is observed when training is combined with a healthy diet, it is necessary to abandon 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 intense pain after exercise.
- Ideally, you should perform 5-6 different exercises per day, 2-3 times.
- It is recommended to include exercises to improve power in the 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 train with a positive attitude.
Below are the best exercises for power.
Pendulum of the pelvis
StandingPosition your feet wide, about a foot longer on each side than shoulder-width apart. Followstockyuntil your buttocks are at knee height. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move backwards, exhale forwards. Movement speed may vary. It all depends on individual physical capabilities.
One approach involves moving your pelvis back and forth, in one cycle you need to perform at least 10 approaches. At first, to make it easier to maintain balance, you can hold on to something with your hands.
During exercise, the blood supply to the pelvic organs increases, the muscles of the thighs and leg joints are strengthened.
The exercise will be effective only if the back and forth movement is performed only by the pelvis and the body is immobile. If you feel tremors in your legs, you should take a break.
Run in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulates brisk walking. Duration from 1 minute to 5.
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 backwards 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, straight arms lie on the floor with the palms of the hands, the forehead rests on the floor, the buttocks on 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.
All-fours stretching is useful for preventing congestion, warming the joints and massaging the organs of the abdominal cavity. With regular stretching, bowel function improves.
Calculation
While standing, keep your back straight and your legs slightly bent. You should squeeze and relax your buttock muscles, as if holding an imaginary stone.
Squats
In a standing position, spread your feet, about a foot more on each side than shoulder width. Back straight, arms along the body, gaze forward.
Inhale gently and as you exhale, slowly squat as far as you can without discomfort. While at your lowest point, gently lean your body forward and place your hands between your legs as far as you can. At the same time, the palms slide along the floor and the thumbs are directed backwards. The feet are rotated 45 degrees outward. It is not necessary to place them parallel or turn them more outwards.
Freeze for a few seconds at the end point and begin the reverse movement. While standing, take a few breaths, even out your breathing and repeat the exercise a few more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases and a natural massage of the prostate occurs due to muscle contraction.
CLAMP
Tighten 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 training, congestion is eliminated and prostate massage occurs.
Strengthen the perineal muscles
The exercise is performed in an upright position, back straight, arms relaxed. Take a normal inhalation and as you exhale, contract the muscles of the anus, hold the position for a few seconds and gently relax.
After a few seconds of rest, repeat.
For the best effect, try contracting only the anal muscles without the buttock 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 erection is improved. Additionally, exercise reduces emotional stress and helps you get rid of negativity.
Exercise "Butterfly"
Performed while lying on your back. Knees bent, feet raised to the buttocks, hands on knees.
After a deep inhalation, as you exhale, forcefully spread your knees with your hands, resisting with your leg muscles. Inhale. As you exhale, return your legs to the starting position, resisting with your hands. The movements are fluid, without jerks.
It must be repeated at least three times.
As a result, the muscles of the perineum and inner thighs are trained and prostate massage takes place. The arms and chest are further strengthened.
"Reeds" exercise
Performed while lying on your back. Hands behind the head, hands clasped and placed under the back of the head.
After inhaling slowly, as you exhale, lift one leg vertically. Hold it for a while, then make circular motions, as if drawing a circle with your foot, one way, then the other. 3-4 circles in each direction.
Lower your leg. Even out 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 inside, are developed. Blood circulation increases, the 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, extend your arms along your body. Focus on your feet and shoulder blades and lift your pelvis. Perform the movements smoothly, without jerks, breathing evenly. At the highest point, freeze for a few seconds and slowly return to the starting position.
You should start with 5-7 approaches, gradually increase up to 20 times.
The pelvic and abdominal muscles are developed and natural stimulation of the prostate gland is performed.
Water treatments
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 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.
The procedure should be performed for 15 minutes per day for 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
Conclusion
These are examples of exercises for potency disorders. Before starting training, it is advisable 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 practice regularly. Gradually increase the intensity. Additionally, you can and should include general strengthening exercises in your workout.
The causes of erectile dysfunction can be very different.: from psychological disorders to serious illnesses. For effective treatment, it is necessary to determine the cause. For many types of potency disorders, exercise has a good effect. An important condition is the regularity of lessons.
Exercises give maximum effect when combined with a special diet and abandonment of bad habits.