According to statistics, 2 out of 10 men suffer from reduced potency. In 90% of cases, this is a temporary phenomenon, associated with fatigue, nervous tension, nervous conditions, excessive alcohol consumption, previous illnesses, etc. v.
If erection persists and decreased sexual desire develops, this is a reason to consult a doctor.
Sometimes the cause is due to a serious illness, you should consult a doctor.
In many casesExercise helps improve potency, this action is aimed at improving 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 severely weakened ability to have an erection in men, making sexual intercourse impossible.
A diagnosis of "impotence" is given if a man has more than 25% unsuccessful sexual intercourse.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulty in relationships with partners, lack of confidence).
- Hormonal imbalance.
- Is a consequence of vascular diseases.
- As a result of disorders in the functioning of the central nervous system (consequences of stroke, trauma, spinal and brain tumors).
- Some drugs have impotence as a side effect.
- Smoking and regular use of alcohol or drugs have a negative impact on men's health.
- Temporary impotence can develop due to sexually transmitted diseases and pelvic inflammatory disease.
The main symptom of erectile dysfunction is decreased potency, i. e. weak or absent erection. There may also be a decrease in sexual desire and lack of ejaculation.
For successful treatment, you should seek medical help. The main thing is to accurately determine the cause of the potential disorder. Treatment 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.
Effects of exercise to increase vitality
The effect of exercise increases potency:
- improves blood circulation in the reproductive organs;
- strengthens the muscles of the perineum, buttocks, and legs;
- eliminate stagnation;
- Increases the overall tone of the body.
With regular exercise without the use of drugs, erection increases, sexual desire increases, mood improves, and the man gains confidence in his abilities. When done properly, results will be evident after a week of practice.
Before starting to exercise, you should consult your doctor. You cannot exercise while the infection is active.
Types of exercises. Implementation techniques
The purpose of the exercises is to improve blood circulation, remove congestion and strengthen the entire body.
Good effects are observed when training is combined with a healthy diet, you need to give up bad habits. This combination in many cases helps 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 severe pain after exercising.
- Ideally, you should do 5-6 different exercises every 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 class, move gracefully, you can't hold your breath.
- It is important to practice with a positive attitude.
Here are the best exercises for potency.
Pelvic pendulum
StandPlace your feet wide, each about one foot longer than shoulder-width apart. According tosquatuntil your butt is level with your knees. Hold this position.
In this position, slowly move your pelvis back and forth. Inhale while moving backwards, exhale forward. Movement speed may vary. It all depends on the physical abilities of each individual.
One approach involves moving the pelvis back and forth, in one cycle you need to make at least 10 approaches. At first, to make it easier to keep your balance, you can hold something with your hands.
During exercise, blood supply to the pelvic organs increases, thigh muscles and leg joints are strengthened.
The exercise will only be effective if the back and forth movement is performed only by the pelvis and the body is motionless. If you feel tremors in your legs, you should rest.
Run in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulates fast walking. Duration from 1 minute to 5.
Sipping
This exercise is performed on all fours. Arms and legs perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis backward until your buttocks rest against your heels. Your arms should remain straight. It is important to feel the tension in the vertebrae and joints. In the final position, arms spread wide lie on the floor with palms, forehead resting on the floor, buttocks resting on the heels.
Perform all movements slowly, without making sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours is helpful in preventing congestion; it warms the joints and massages the organs in the abdominal cavity. With regular stretching, bowel function improves.
Rock
When standing, keep your back straight and your legs slightly bent. You should tighten and relax the muscles in your buttocks, as if holding an imaginary rock.
squat
In a standing position, spread your legs wide, each side is about a foot longer than shoulder width. Back straight, arms along the body, looking forward.
Inhale gently and as you exhale, slowly squat down as far as you can without feeling uncomfortable. When at your lowest point, lean forward gently and place your hands between your legs as far as possible. At the same time, the palm slides along the floor, thumb facing back. Feet turned 45 degrees outward. It is not necessary to place them parallel or point them more outward.
Stop for a few seconds at the end and begin the opposite movement. While standing, take a few breaths, breathe evenly, and repeat the exercise a few more times.
During exercise, the tone of the muscles of the perineum, buttocks and legs increases, and natural prostate massage occurs due to muscle contraction.
Clip
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, blockages are eliminated and prostate massage occurs.
Strengthen the pelvic floor muscles
The exercise is performed in a standing position, back straight, arms relaxed. Take a normal breath and as you exhale, squeeze the anal muscles, hold for a few seconds and gently relax.
After a few seconds of rest, repeat.
For best results, try to stretch only your anal muscles and not your buttocks.
As a result of training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and the ability to control the muscles that cause an erection is enhanced. Additionally, exercise reduces emotional stress and helps you escape negativity.
Exercise "Butterfly"
Perform while lying on your back. Knees bent, feet pulled up to buttocks, hands on knees.
After inhaling deeply, when exhaling, use your hands to strongly stretch your knees, resisting with your leg muscles. Breathe in. When you exhale, return your legs to the starting position, using your hands to resist. Smooth movement, no jerking.
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 also strengthened.
Exercise "Reed"
Do it while lying on your back. Put your hands behind your head, clasp your hands and place them behind your head.
After inhaling slowly, as you exhale, lift one leg vertically. Hold it for a moment, then make circular movements, as if drawing a circle with your foot, in one direction and then in the other. 3-4 circles in each direction.
Lower your legs. Breathe evenly and repeat with the other leg.
It is important to keep your legs straight during the exercise.
The deep pelvic muscles are developing. 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 the body. Focus on your feet and shoulder blades, and lift your pelvis. Perform rhythmic movements, without jerking, breathing evenly. At the top point, pause for a few seconds and slowly return to the starting position.
You should start with 5-7 exercises, gradually increasing to 20 times.
The pelvic and abdominal muscles are developed, while natural stimulation of the prostate gland is carried out.
Water treatment
To strengthen the walls of blood vessels, contrast baths for the lower part of the body will be very useful.
To do this, prepare two containers of cold water (first cool water, then gradually reduce the temperature) and 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 every day from 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
Conclusion
These are sample exercises for potential disorders. Before starting exercise, you should consult your doctor to develop a personal program. At the beginning of the class, you can choose 4-5 exercises. The main thing is to practice regularly. Increase intensity gradually. Additionally, you can and should incorporate general strengthening exercises into your training.
The causes of erectile dysfunction can be very diverse.: from psychological disorders to serious illness. For successful treatment, the cause must be identified. For many types of potential disorders, exercise has a beneficial effect. An important condition is the regularity of classes.
Exercises bring maximum effect if they are combined with a special diet and giving up bad habits.