Decrease in power. Men are often faced with this problem. The reasons can be very different, ranging from age-related and inappropriate lifestyle changes to depression and nervous over-arousal. Bad habits don't improve the situation either.
There are many solutions to this problem, from medicines to traditional medicine recipes and specialized gymnastic complexes. Medicines work perfectly, but the result of taking them is short-term, while the same physical exercises help to eliminate problems with potency for a long time. As a result, personal life improves. There are fewer reasons to stress.
Exercises for power
The main reason for this disease is the stagnation of processes in the pelvic region.
Thanks to directed physical exertion, muscles and joints begin to work actively, blood circulation improves, muscles are actively saturated with oxygen.
As a result of this work, blood rushes to the genitals, as a result, the erection improves.
There are many different physical training complexes for the normalization of sexual activity.
The advantage of gymnastics over drugs is obvious. The latter give a guaranteed result, but most men are afraid to use them, because they are afraid of side effects, which they may not mention in the annotation.
Gymnastics complexes have no contraindications. Anyone can do them. Although, for health reasons, not all exercise is recommended, it can be replaced by another without prejudice to the end result.
The action of exercises for power
The only condition to be met to obtain a positive effect is regularity. It is best to do the exercises 4 times a week, and some exercises can be done every day. Such a filler is also suitable as a prophylaxis. If possible, you can do the complex every day.
- As a result of sport, there is an increase in the production of testosterone, it is this hormone that controls the quality of erection and potency;
- Due to the directed physical activity, the pelvic muscles are strengthened, which also affects the power;
- An increase in the tone of the body leads to good health in general;
- The endurance increases, the tension goes away;
- Sexual function is restored over time.
Before starting exercises for increasing potency in men at home, a consultation with the doctor will not be superfluous.
The set of exercises should be thought out and cover all the muscles involved in this process
To do this, you need to carefully consider the entire complex as a whole.
- Big muscles should be involved. It will keep the whole body in good shape.
- Several exercises should be selected to promote testosterone production.
- We should not forget about the coccygeal part, it will relieve stagnant processes in the pelvic area, thereby improving blood circulation. Thanks to such measures, blood flow to the genitals will also improve.
- As a result of stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. High-quality physical activity allows you to reduce the level of adrenaline, thereby relieving negative stress.
- The heart of gymnastics for increasing power in men is a set of exercises that train the small muscles of the small pelvis. They are primarily responsible for the quality work of the reproductive system.
Gymnastics at home
Exercises for increasing potency in men can be performed not only by those who have obvious problems in bed, but also by those who do not yet have such problems.
Exercise number 1
Get on all fours with your back straight. As you exhale, slowly lower the buttocks down to the feet, making sure to touch the heels with the booty. Do not clap your hands on the elbows, the palms are fixed. Then get up slowly, straighten your back well, do not bend over. There is no rush, it is important to stretch well feeling all the muscles. Perform 15 times.
This simple exercise for improving potency in men is not to be underestimated, it will help stretch the spine, remove existing clamps, and pinch. Perfectly relieves lumbar tension, massages the prostate.
Exercise number 2
Stand with feet shoulder-width apart, knees slightly bent, hands at the waist. It is preferable that the clothes do not interfere with movement. Ideally, undress or wear something loose. Push the pelvis sharply forward, then also sharply backwards. The lower back and legs are clearly fixed and stay in place, only the pelvis works. Do for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be done at least every day, it does not require special conditions. If you want, you can do it at home, at work, and even on public transport. Sit on a stool (sofa, chair, armchair), make sure your knees are bent at a right angle. Two fists should fit between the knees. Hands are relaxed, lie down on your knees, your back is straight, not tense. The gaze is directed forward. Firmly squeeze the gluteal muscle, hold it in this state for a few minutes, and relax. There should be breaks of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise for increasing power strengthens the muscles of the small pelvis, having a positive effect on the entire genitourinary system as a whole.
Exercise number 4
Lie on your back, bend your legs, bring your feet closer to the buttocks. Hands along the body. When exhaling, push the pelvis as high as possible, shoulders and feet remain on the ground. They are firmly pressed to the ground. The lower back should not "hang", it should be repaired, all the load goes to the hips and abdomen. Repeat 10-15 times.
After a few days, exercise for male potency can be complicated by lifting the pelvis not upwards, but swinging it from side to side, or using weights, for example, dumbbells in kilograms, by placing them on the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, thus improving blood circulation.
Exercise number 5
Stand with feet shoulder-width apart. Slowly squat down, pulling your butt back, as if there is a chair you are trying to sit on. Stretch your arms forward and lean forward with your body to maintain balance. The knees should not be bent less than 90 degrees, when squatting, they should not be higher than the level of the socks. Exhale while squatting, inhaling - return to the starting position. Perform 10 times.
In this exercise, the load is placed on the muscles of the back of the thigh. If the front muscles start to ache while performing, then you are not working properly. You cannot squat deeply, it is an unnecessary load on the knee joint. You can increase the load by adding side kicks while lifting.
This exercise for improving power helps to establish blood circulation in the pelvic area, improves the condition of its joints. Also, this squat is great for tightening gluteal muscles and thigh muscles.
Exercise number 6
Sit on the floor, under your knees at 90 degrees. Inhale, sharply bring the right shoulder diagonally forward and up, while straightening the leg of the same name. With an exhale, slowly come back to the place. Repeat the turn to the left. Perform alternately 10 times on each side.
Exercise number 7
Lie on your back, bend your legs at the knees, your hands are at your sides. On the exhale, abruptly with an effort to spread the knees to the sides, as if springs were pressing on the knees from the sides. You can create this resistance with your hands. You don't need to try to pull your knees to the floor. It is important to watch your breathing. He must be strong and consistent. If you breathe badly, the load will have no effect, because therefore there will be no oxygen saturation, and there will be insufficient blood circulation.
This power-increasing exercise helps open the hip joint, while the muscles of the buttocks, inner thigh, and perineum work. Perform 15 times.
Exercise number 8
Sit on the floor, for convenience, you can lean on your hands, placing them behind your back. Put your legs on your legs and rub the top on the bottom, after that you should change. The range of motion should be maximum. Do at least 30 times in 5 approaches.
As a result of this exercise for increasing power at home, the muscles of the inner thigh are strengthened, blood flow to the muscles of the small pelvis is increased. An erection is restored.
Exercise number 9
This exercise is called one of the best helpers in restoring erection and genitourinary function in general. You need to sit on the floor and start walking, alternately moving your legs forward, you do not need to bend your knees, try not to tear your legs from the floor, your arms are bent at the elbows andwork actively. You should "walk" for 30 seconds, your back should be flat. Movement - active, with maximum forward movement. Otherwise, proper muscle tension will not occur. Perform a 5-6 approach with a short break.
Exercise number 10
This exercise requires some concentration. Lie on your back, place your right hand under your head and your left hand on your genitals. It is important to keep your palms warm by rubbing them until they are warm. Tighten the muscles of the legs and buttocks, while lightly squeezing and pulling down the genitals. Do at least 20 times in 5 reps.
This simple exercise for improving potency at home helps increase blood flow to the genitals, thereby improving oxygen and blood supply.
Chinese exercises
Qi Gong is a special sports complex developed in China. There are a number of different Chinese complexes that can be used to treat a variety of ailments. There is qigong, the goal of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles, helping to improve blood circulation.
Chinese physical exercises for potency came to us from ancient China, Taoist monks developed this system. In practice, this gymnastics allows not only to effectively solve the problems of restoring male sexual function, but also to treat other diseases of the small pelvis.
Regular training in the Chinese method allows you to regain male strength. This complex is also recommended for men who wish to have offspring. Therefore, not so long ago in China, all young men who were going to get married had to do this qigong.
Qigong for restoring sexual function allows you to saturate the pelvic muscles with oxygen, helping to normalize the reproductive function of the body.
The male hormonal background is stabilized, the work of the entire genitourinary system as a whole is normalized, and the quality of sperm improves.
Qi Gong
To perform this complex you will need a mat, a special yoga mat is best suited.
Exercise number 1
Lie on your stomach, the legs are stretched out, the arms are extended along the body, palms down. Rest your palms on the floor, while inhaling, slowly lift the upper body as high as possible, the back bends. The lower body is not functioning. After reaching the maximum point, tilt your head back and fix this position for a while. Then, exhaling slowly, go down. Do elevators at least 10 times.
When performing this power exercise at home, you do not need to pull your thighs off the floor, the body bends in the lumbar region and does not make any sudden movements. It is important to monitor the breathing and the pace of execution, it is measured and consistent from start to finish.
Exercise number 2
Position - lying on your back, arms at your sides, left leg bent. As you breathe out slowly, simultaneously lift your torso with your arms straight forward and one right leg straight. You should have a crease. The whole load falls on the left leg. The climb should be gentle and not abrupt.
When the right knee is level with the left, lock in that position for a few seconds and slowly return to the starting point. Slowly exhale at the same time. After, change the legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.
In addition to actively supplying oxygen to the pelvic muscles, in this exercise to increase power in men, the lower press is trained, which also helps achieve the overall goal.
Exercise number 3
Lie on the floor, arms at your sides, legs crossed - just above. Breathe deeply to absorb the air, while slowly pushing the body upwards. Only the left heel and the back of the head should touch the ground, everything else, including the hands, should be parallel to the ground. Hold this position for 2-3 seconds. As you gradually exhale the air, lower yourself to the floor. Never do it abruptly and do not fall. Switch legs and start again, but the right heel serves as a support. Do this at least 10 times.
This body lift not only tones the muscles of the pelvis and hips, but the whole body. The main thing during execution is to watch your breathing, it should not be sudden with long pauses.
Exercise number 4
Lie on your back on the floor. The legs are straight, the hands are at the sides of the body. Slowly raise both legs until the socks touch the floor behind your head. At the same time, support the body with your hands, only the shoulder blades remain on the ground. Return to the starting position. Do not lower your back, go down and up without jerking. Repeat the exercise to restore power at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have problems with your spine, osteochondrosis, or peptic ulcers, it should not be done at all. If your natural flexibility does not allow you to reach your feet with your hands on your own, you can use bands, a rope or a strap.
Lie on your stomach. Hands along the body, bend the legs at the knees, grab their ankles with your hands. The support should be on your stomach, your back is bent, be sure not to fall to the side, keep your balance. Breathe deeply.
As you exhale, bring your legs as close to your head as possible, your back is flexed as much as possible at this time, then relax and breathe again. Repeat this exercise to increase the power 10 times.
Exercise number 6
Get on all fours, lower your head to see your feet. Inhaling slowly, pull the knee of the left leg towards the face. At the same time, the back remains motionless. Lock for a few seconds and return to its original position. Pull the right knee to the face, also fix the position, return to the starting point. Perform at least 10 times for each leg
Exercise number 7
Lie on the floor on your stomach. Extend your arms diagonally and spread your legs apart. Your body should look like the intersection of two lines. One row is the left leg, the right arm, the second row is the right leg, the left arm. On a deep breath, raise your arms, head and legs and freeze in this position for a few seconds. Concentrate all the force in the stomach. Slowly exhale and lower the body to the starting point. Repeat at least 10 times.
If you perform this set of exercises for the strength of men at least four times a week, in a month there will be a clear positive effect. Male strength and the activity of the reproductive system will return. The main condition is to control the quality of performance. If from the first day it is not possible to complete the set number of times, you should strive to do more the next time. Until the desired result is achieved.
It is important to watch your breathing during exercise, otherwise the muscles during exercise will not receive the necessary oxygen saturation and the long-awaited self-healing will not occur.
How to improve the power of Kegel
Kegel exercises can not only restore sexual function, but also eliminate prostate and hemorrhoids. This training also has a positive effect on the erection. The huge advantage of this gymnastics is that it can be performed not only at home, but also at work and even in public transport and while driving. It doesn't require any special time, it can be done almost on the go.
The essence of gymnastics is the training of one muscle - the PC. To find it, you need to stop the flow during urination, at this time the same PC muscle is strained. The exercise is simple, by squeezing and relaxing the PC muscle. When compressing, fix the muscle for as long as possible, not less than 5-10 seconds, and then relax for the same period.
Despite all the apparent simplicity, you need to start training a few times. So, for the first time, five is enough. Gradually, from day to day, the number of times can be increased. This exercise can be easily combined with any other complex gymnastics to improve power in men.
Within three weeks, this exercise for improving erectile function will bring noticeable results.