According to statistics, two out of ten men experience a decrease in potency. In 90% of cases, this is a temporary phenomenon, which is associated with fatigue, nervous tension, a stressful situation, excessive alcohol consumption, previous illnesses, etc.
If persistent weakening of the erection and decreased sexual desire develop, this is a reason to consult a doctor.
Sometimes the cause is serious illness, for which you should consult a doctor.
In a lot of casesPhysical exercises help improve strength, whose 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 severe weakening of an erection in a man, making sexual intercourse impossible.
The diagnosis of "impotence" is established 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 relations with the partner, lack of self-confidence).
- Hormonal imbalance.
- As a result of vascular diseases.
- As a result of disorders in the functioning of the central nervous system (consequences of stroke, trauma, neoplasia of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs has a harmful effect on men's health.
- Temporary impotence can develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is the weakening of power, so 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 power disorder. The method of treatment will depend on the cause.
Few people know that in some cases, erection can be improved with the help of special exercises that strengthen the muscles responsible for power.
Effect of exercises to increase potency
The effect of potency-enhancing exercises:
- improvement of blood circulation in the reproductive organs;
- strengthening of the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increasing the overall tone of the body.
With regular exercise without the use of drugs, erection increases, libido increases, mood improves and a man gains confidence in his abilities. When done correctly, the effect is visible 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. 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; you must give up bad habits. This combination in many cases helps to avoid potency problems without the use of expensive medications.
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 increases gradually, without sudden movements. There should be no severe pain after exercise.
- Ideally, you should perform 5-6 different exercises a 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, you can't hold your breath.
- It is important to train with a positive attitude.
Below are the best exercises for potency.
Pelvic pendulum
On footPlace your feet wide apart, about a foot longer on each side than shoulder-width apart. Followmeetinguntil your butt is level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move back, exhale 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 need to perform at least 10 approaches. At first, to make it easier to maintain balance, you can grab something with your hands.
During 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 be effective only if the movement back and forth is performed only from the pelvis and the body is stationary. If you have 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 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 back until your butt rests on your heels. Arms should be straight. It is important to feel how the vertebrae and joints stretch. In the final position, the outstretched arms lie on the floor with the palms, the forehead rests on the floor, the back 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.
Lying on all fours is helpful in preventing congestion; warms the joints and massages the organs in the abdominal cavity. With regular stretching, bowel function improves.
stone
While standing, keep your back straight and your legs slightly bent. You need to tighten and loosen the muscles of the buttocks, as if you were holding an imaginary stone.
Squats
In a standing position, spread your legs wide, about a foot longer on each side than shoulder width. Back straight, arms along the body, look forward.
Inhale smoothly and as you exhale, slowly lower yourself as far as possible without discomfort. While at the lowest point, smoothly lean your body forward and place your hands between your legs as much as possible. At the same time, the palms slide along the floor and the thumbs point back. The legs are turned 45 degrees outward. There is no need to put them parallel or turn them more outwards.
Hold for a few seconds at the end point and start the reverse movement. While standing, take a few breaths, calm your breathing and repeat the exercise several more times.
During 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.
clip
Tighten and relax the muscles around the anusas if trying to stop the process of urination. Repeat from 15 to 50 times. The exercise can be done in any position.
As a result of the exercise, congestion is eliminated and prostate massage occurs.
Strengthening of the perineal muscles
The exercise is performed in a standing position, back straight, arms relaxed. Take a normal breath and as you exhale, 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 strain only the muscles of the anus without the muscles of the buttocks.
As a result of training, the internal muscles of the reproductive system are stimulated, the prostate is massaged and the control of the muscles that cause erection is improved. In addition, exercise reduces emotional stress and helps to free oneself from negativity.
Exercise "Butterfly"
It is done lying on your back. Knees bent, legs pulled back, hands on knees.
After a deep inhalation, as you exhale, forcefully spread your knees with your hands, resisting with the muscles of your legs. Breath. As you exhale, return your legs to the starting position, resisting with your hands. Movements are smooth, without jerks.
It should be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained and prostate massage occurs. The arms and chest are also strengthened.
Exercise "Klami"
It is done lying on your back. Hands behind the head, hands clasped and placed under the back of the head.
After inhaling slowly, while exhaling, raise one leg vertically. Hold it for a while and then make circular movements, as if drawing a circle with your foot, on one side, then on the other. 3-4 circles in each direction.
Lower your leg. Turn on your breathing and repeat with the other leg.
It is important to keep the leg straight during the exercise.
The pelvic muscles are developed, which are deeply located. Blood circulation increases, muscles responsible for strength 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, stretch 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, hold for a few seconds and slowly return to the starting position.
You need to start with 5-7 approaches, gradually increase to 20 times.
Pelvic and abdominal muscles are developed and natural stimulation of the prostate gland is carried out.
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 (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 a day from 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
CONCLUSION
These are exemplary exercises for strength disorders. Before starting the 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. Increase the intensity gradually. In addition, you can and should include general strengthening exercises in your training.
The causes of erectile dysfunction can be very different.: from psychological disorders to serious diseases. For a successful treatment, the cause must be determined. For many types of potency disorders, physical exercises have a good effect. An important condition is the regularity of hours.
Exercises give maximum effect if they are combined with a special diet and give up bad habits.