According to statistics, two out of ten men suffer from reduced potency. In 90% of cases, it is a temporary phenomenon that is accompanied by fatigue, nervous tension, a stressful situation, excessive alcohol consumption, previous illnesses, etc.
If there is persistent erection weakness and reduced libido, this is a reason to see a doctor.
Sometimes the cause is serious illnesses and you should see a doctor.
In many casesPhysical exercise helps to improve potency, the action of which is aimed at improving the blood supply to the pelvic organs and thereby 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% of sexual contacts without success.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relationships with partners, lack of self-confidence).
- Hormonal imbalance.
- As a result of vascular diseases.
- As a result of dysfunction of the central nervous system (consequences of stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications cause impotence as a side effect.
- Smoking, regular consumption of alcohol or drugs have a detrimental effect on men's health.
- Temporary impotence may occur as a result of sexually transmitted diseases and pelvic inflammatory disease.
The main symptom of erectile dysfunction is reduced potency, that is, the erection is weak or absent. Reduced libido and lack of ejaculation may also occur.
For successful treatment, you should seek medical help. The main thing is to correctly determine the cause of erectile dysfunction. The treatment method depends on the cause.
Few men know that in some cases erection can be improved by special exercises that strengthen the muscles responsible for potency.
The effect of exercises to increase potency
The effect of exercises that increase potency:
- improving blood circulation in the reproductive organs;
- strengthening of the perineal, buttocks and leg muscles;
- elimination of stagnation;
- Increasing the overall tone of the body.
Through regular exercise without the use of medication, erection increases, libido increases, mood improves, and a man gains confidence in his abilities. If used correctly, the effect can be felt after just one week of training.
Before you start exercising, you should consult your doctor. You should not exercise during the active phase of inflammatory diseases.
Types of exercisesExecution technique
The purpose of the exercises is to improve blood circulation, eliminate congestion and strengthen the entire body.
A good effect is observed when training is combined with a healthy diet; You have to give up bad habits. In many cases, this combination helps to avoid potency problems without having to use expensive medication.
General rules:
- The key to success is regular practice. It is better to study for less time, but every day.
- Do not overload the body. The load is increased gradually and without sudden movements. There should be no severe pain after training.
- Ideally, you should perform 5-6 different exercises 2-3 times a day.
- It is advisable to include exercises to improve potency in general exercises - this will increase the overall tone of the body.
- During the lesson, the movements are fluid, you cannot hold your breath.
- It's important to train with a positive attitude.
Below you will find the best potency exercises.
Cymbal pendulum
StandPlace your feet wide, about a foot wider than shoulder width on each side. FollowSquattinguntil your buttocks are at knee level. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move backwards, exhale forwards. The speed of movement can vary. It all depends on individual physical capabilities.
One approach is to move the pelvis back and forth, in one cycle you need to do at least 10 approaches. To make it easier to keep your balance, you can start by holding onto something with your hands.
During the exercise, blood circulation in the pelvic organs increases, the muscles of the thighs and leg joints are strengthened.
The exercise is effective only 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 take a break.
Running in place
When standing, do not lift your toes off the floor, but work with your heels. Simulate fast walking. Duration from 1 minute to 5.
To sip
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 vertebrae and joints stretching. In the final position, the outstretched arms lie with the palms on the floor, the forehead rests on the floor, the buttocks on the heels.
Perform all movements slowly, without sudden movements or holding your breath. Initially 3 approaches are enough, then increase to 10 times a day.
Stretching exercises on all fours are useful to prevent congestion; they warm the joints and massage the organs in the abdominal cavity. Regular stretching improves bowel function.
Stone
While standing, keep your back straight and your legs slightly bent. You should tense and relax the muscles of your buttocks as if you were holding an imaginary stone.
Squats
While standing, spread your feet wide, about a foot longer than shoulder width on each side. Back straight, arms along your body, looking forward.
Inhale gently and as you exhale, squat slowly and as far as you can without causing 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 over the floor and the thumbs are directed backwards. The feet are turned 45 degrees outwards. There is no need to place them parallel or rotate them outward more.
Freeze for a few seconds at the end point and start moving backwards. While standing, take a few breaths, breathe evenly and repeat the exercise a few more times.
During the exercise, the tone of the perineal, buttocks and leg muscles increases and muscle contraction results in a natural prostate massage.
Clamp
Tense and relax the muscles around the anuslike trying to stop the urge to urinate. Repeat 15 to 50 times. The exercise can be performed in any position.
Training eliminates congestion and produces a prostate massage.
Strengthening the perineal muscles
The exercise is performed standing, with your back straight and your arms relaxed. Make a normal inhalation and as you exhale, squeeze the anus muscles, hold for a few seconds and gently relax.
Repeat the process after pausing for a few seconds.
For the best effect, try to tense only the muscles of the anus, without the muscles of the buttocks.
Exercising stimulates the internal muscles of the reproductive system, massages the prostate, and improves control over the muscles that cause an erection. In addition, exercise reduces emotional stress and helps rid yourself of negativity.
Exercise "Butterfly"
Is performed in the supine position. Knees bent, feet pulled up to buttocks, hands on knees.
After taking a deep breath, while exhaling, forcefully spread your knees with your hands and provide resistance with your leg muscles. Breathe in. As you exhale, return your legs to the starting position and provide resistance with your hands. The movements are gentle, without jerking.
Must be repeated at least three times.
This trains the muscles of the perineum and inner thigh and produces a prostate massage. Arms and chest are additionally strengthened.
Exercise "Reeds"
Is performed in the supine position. Hands behind the head, hands folded and placed under the back of the head.
After slowly inhaling, lift one leg vertically as you exhale. Hold it for a while and then make circular movements as if you were drawing a circle with your foot, once in one direction and then the other. 3-4 circles in each direction.
Lower your leg. Breathe evenly and repeat with the other leg.
It is important to keep the leg straight during the exercise.
The deep pelvic muscles are developed. Blood circulation is increased and the muscles responsible for potency are stimulated. The 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 and stretch your arms along your body. Focus on your feet and shoulder blades and lift your pelvis. Perform movements gently and without jerking and breathe evenly. Freeze for a few seconds at the highest point and slowly return to the starting position.
You should start with 5-7 approaches and gradually increase them to 20x.
The pelvic and abdominal muscles are trained and the prostate is naturally stimulated.
Water treatments
To strengthen the walls of blood vessels, it makes sense to take contrast baths for the lower body.
To do this, prepare two containers with cold (first cool, then gradually reduce the temperature) and hot water.
First sit in hot water and hold for 30 seconds, then in cold water and hold for 30 seconds. Repeat.
The procedure should be carried out for 15 minutes every day from 2 weeks to a month.
Contraindicated in inflammatory processes in the pelvic organs.
Diploma
These are example exercises for erectile dysfunction. Before starting training, it is recommended to consult a doctor to develop an individual program. At the beginning of the lesson you can choose 4-5 exercises. The main thing is to practice regularly. Increase the intensity gradually. Additionally, you can and should incorporate general strengthening exercises into your workout.
The causes of erectile dysfunction can be very diverse.: from mental disorders to serious illnesses. For successful treatment, the cause must be determined. Physical exercise has a positive effect on many types of erectile dysfunction. An important prerequisite is the regularity of lessons.
Exercises achieve the maximum effect when they are combined with a special diet and avoidance of bad habits.