According to statistics, two out of ten men experience a decrease in their potency. In 90% of cases, it is a temporary phenomenon, associated with fatigue, nervous tension, a stressful situation, excessive alcohol consumption, previous illness, etc.
If persistent weakening of erections and decreased libido develop, this is a reason to consult a doctor.
Sometimes the cause is a serious illness for which you should see a doctor.
In many casesPhysical exercise helps improve potency, the action of which is aimed at improving blood supply to the pelvic organs and, therefore, increasing blood flow to the penis.
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 made if a man has had more than 25% unsuccessful sexual contacts.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, relationship difficulties with a 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, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular consumption of alcohol or drugs have a detrimental 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 a decrease in potency, that is, the erection is weak or absent. There may also be a decreased libido and lack of ejaculation.
For successful treatment, you should consult a doctor. 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 the 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:
- improvement of blood circulation in the reproductive organs;
- strengthen the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increase the general tone of the body.
With regular training without the use of medications, the erection increases, the libido increases, the mood improves, and the man gains confidence in his abilities. When done correctly, the effect is noticeable after a week of training.
Before starting training, 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 need to give up bad habits. This combination makes it possible in many cases to avoid potency problems without resorting to 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 per day, 2-3 times.
- It is advisable to include exercises to improve power in 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 power exercises.
Pelvic pendulum
StandingPlace your feet wide, about a foot wider on each side than shoulder-width apart. Followsquatuntil your buttocks are level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale going backwards, exhaling forward. Movement speed may vary. It all depends on individual physical abilities.
One approach is to move 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 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 only be effective if the back and forth movement is performed only by the pelvis and the body is still. If you feel tremors in your legs, you should take a break.
Run in place
While standing, do not lift your toes off the floor, work with your heels. Simulate a brisk walk. 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 buttocks rest on your heels. Your arms should remain straight. It is important to feel the stretch in the vertebrae and joints. In the final position, the outstretched arms rest on the floor with the palms, 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 up to 10 times a day.
Stretches on all fours are useful for preventing congestion, they warm the joints and massage the organs of the abdominal cavity. With regular stretching, bowel function improves.
Rock
When standing, keep your back straight and your legs slightly bent. You should clench and unclench the muscles in your buttocks, as if you were holding an imaginary stone.
Squats
While standing, spread your feet wide apart, about a foot in length further on each side than shoulder width. Back straight, arms at your sides, look in front of you.
Inhale slowly and as you exhale, slowly squat down as far as you can without discomfort. At the lowest point, gently tilt your body forward and place your hands between your legs as far as possible. At the same time, the palms slide across the floor, and the thumbs are directed back. The feet are turned 45 degrees outward. There is no need to place them parallel or turn them further outwards.
Freeze for a few seconds at the end point and begin the reverse movement. While standing, breathe a few times, even out your breathing and repeat the exercise several 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.
To squeeze
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.
Through training, congestion is eliminated and prostate massage occurs.
Strengthen 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 optimal effect, try to contract only the muscles of the anus without the muscles of the buttocks.
Through training, the internal muscles of the reproductive system are stimulated, the prostate is massaged and the control of the muscles that cause an erection is improved. Additionally, exercise reduces emotional stress and helps release negativity.
Exercise "Butterfly"
Performed while lying on your back. Knees bent, feet raised to the buttocks, hands on the knees.
After a deep breath, as you exhale, forcefully spread your knees with your hands, resisting with your leg muscles. Inspire. As you exhale, return your legs to the starting position, resisting with your hands. The movements are fluid, without jerks.
Must be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained and a prostate massage takes place. The arms and chest are additionally reinforced.
Exercise "Reeds"
Performed while lying on your back. Hands behind the head, hands together and located under the back of the head.
After inhaling slowly, while exhaling, raise one leg vertically. Hold it for a moment, then make circular movements, as if you were drawing a circle with your foot, going 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, located deep, are developed. Blood circulation increases, the muscles responsible for power 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 alongside your body. Focus on your feet and shoulder blades and lift your pelvis. Perform movements smoothly, without jerks, breathing evenly. At the top, 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 is carried out.
Water treatments
To strengthen the walls of blood vessels, it is useful to take contrast baths for the lower body.
To do this, prepare two containers with cold water (first cold, then gradually reduce the temperature) and hot water.
Sit first in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be performed for 15 minutes daily from 2 weeks to a month.
Contraindicated for inflammatory processes of the pelvic organs.
Conclusion
Here are examples of exercises for potency disorders. Before starting training, it is advisable to consult a doctor to develop an individual program. At the start of classes, you can choose 4-5 exercises. The main thing is to practice regularly. Increase the intensity gradually. Additionally, 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 illnesses. For successful treatment, the cause must be determined. For many types of potency disorders, physical exercise has a beneficial effect. An important condition is the regularity of classes.
Exercises give maximum effect if combined with a special diet and giving up bad habits.