Exercise to increase potency is the key to maintaining a man's sexual power. Exercise speeds up the work of the cardiovascular system, increases testosterone levels and helps get rid of extra pounds. Thanks to the implementation of all the described exercises, over time the man will be able to achieve the desired result.
A set of exercises
- Exercises for the small pelvis. For starters, a man should get on all fours and catch his breath. When exhaling, one leg is retracted, then lowered to the surface and, without touching the floor, retracted to the side (thigh and torso should form a right angle). After bending it when inhaling, the leg falls to the floor and the exercise is repeated with the other limb. You should do at least 5 reps on each leg.
- birch. Thanks to this exercise you can significantly improve the flexibility of the spine, strengthen the muscles of the body and make your posture more correct. In addition, birch helps to reduce the pressure on the peritoneal cavity, which improves blood supply and trophism of the pelvic organs. The technique for performing the exercise is quite simple. The man should lie on the floor, then make sure that the reference points for the body are the shoulders, the back of the head and the neck, and all other parts are upright. In the absence of the necessary physical training, you can help yourself with your hands in balancing while your legs are above your head.
- Pressing the ball. To perform this exercise, you need a small rubber or plastic ball with a diameter of about 20 cm. The man should stand up and place his feet shoulder-width apart, bending them slightly. He then places the ball between his knees and, straining his buttocks, squeezes it. You should start with 30 reps and increase to 50.
- Voltage. The patient should lie on his back, bend his legs at the knees, press his feet firmly to the floor and relax his arms. At the same time, he should concentrate as much as possible on the muscles of the pelvis and feel tension in the anus and penis. The voltage should be maintained for 3-5 seconds. The strength of the contraction of the muscle fibers and the number of repetitions are important, so the exercise should be repeated systematically. It can also be performed in an upright position or sitting on a chair, so you can practice such gymnastics even during working hours.
- Run on the spot. The man should stand up straight and place his feet shoulder-width apart, bending slightly. Then you can start imitating running, while not staying in place and not taking your socks off the floor. The patient should lift the heels quickly and consistently, while pushing the knees as far forward as possible. The effectiveness of such gymnastics lies in the fact that due to the strengthening of the cardiovascular system there is a more intensive blood supply to the pelvic organs, which improves erectile function.
- Bicycle. Most doctors are convinced that cycling should be a major component of gymnastics for every man. Many will find it rather strange that such physical activity helps in the fight against impotence. However, the systematic performance of the exercise helps to improve blood circulation in the pelvic area and prevents a decrease in potency. In addition, patients who care about their health should also run, jump rope and swim.
- Triumphal arch. The man should lie on his back with his knees slightly bent. The feet are placed on the floor and pressed firmly against it. After fixing the position of the body, you should raise the pelvis as much as possible and try to make a familiar bridge for everyone. This exercise will help improve flexibility and normalize blood circulation in the pelvic organs.
- Sucker. You should sit comfortably in a chair, straighten your shoulders completely and lean forward slightly. Then you should press the chair with the muscles of the perineum as hard as possible and try to stick to it, after 2-4 seconds of static tension you can relax. You need to repeat the exercise at least 10 times and at the same time control the phase of tension and relaxation.
- corkscrew. To perform this exercise, you need to sit on a chair facing your back and hold it with both hands. Then you have to make circular movements in a clockwise direction, trying to perform breathing movements with the help of abdominal muscles.
- Cobra. The technique for performing the exercise is as follows. The man should lie on his stomach, gather his legs and place his palms at shoulder level. When inspired, you should raise your head by bending your back with a "cat" while your arms act as a support. Then you should remain in this position for 7-12 seconds, taking deep breaths and exhaling calmly. Returning to the starting position, you need to make sure that the chin is raised.
- Let's make a hula hoop. Circular rotation of the pelvis will help to activate blood flow in this area, will stretch muscle fibers and ligaments, thus preparing them for further training. You need to stand up straight, put your feet shoulder-width apart, put your hands at belt level, and then start driving your pelvis in a circle. You can start by doing 20-30 turns in one direction. The rotations should not be too slow or, on the contrary, dynamic. It is necessary to maintain the average rhythm of rotations and gradually increase the load. If you wish, you can buy a simple hula hoop that will make the exercise more complete.
Decreased potency is a problem that every man will face one day. However, it only depends on him at what age there will be a deterioration in sexual performance. The fact is that only proper nutrition, adequate physical activity, healthy sleep and stress reduction can have a beneficial effect on health. Therefore, a complex lifestyle change can improve the functioning of the male genitalia, and exercise plays a key role in potency in this conservative therapy.