Violation of potency, with the most commonly faced men older than 50 years. However, the modern pace of life and the bad life has led to the fact that the violation of sexual function may occur at a younger age. To avoid such problems, doctors recommend to lead a healthy and active lifestyle, but also systematically perform exercises for potency, recommended by the attending physician.
The benefits of exercise
Not one man, no matter what age is immune to the violation of erectile function. How does it manifest itself? Its first symptoms are considered to be decreased libido, lack of erection in the morning after waking up, premature ejaculation or the inability of the penis to achieve the necessary for the implementation of sexual intercourse hardness.
The reasons for this may be many:
- Stagnant processes in the pelvic area.
- Bad habits (smoking, abuse of alcohol beverages).
- Incorrect nutrition.
- Frequent stress.
For strengthening the male power, doctors recommend to regularly do the exercises. Experts are designed by some of the complexes consisting of different exercises to increase the potency. Among their advantages:
- Practicing large muscle contraction and the maintenance of tone, which is very important for the normal functioning of the sexual system.
- Thanks to the regular implementation of exercises for potency, increases the synthesis of testosterone – a hormone responsible for the formation of sperm and quality of erections in men.
- Thanks to the physical education eliminates stagnant processes in the area of small pelvis, which is an excellent prevention of prostatitis and other diseases of the genitourinary system.
- After exercise in the body naturally decreases the level of adrenaline. In the event that the amount of this hormone in the body men exceeded, perhaps, that the development of the emotional surge, which always adversely affects the potency.
- Exercise helps improve mood and overall state of the whole organism. The exercises promote production of endorphins.
- Do exercises to increase potency, always manage to achieve relaxation of the muscles.
However, it should be remembered — to exercises to increase potency were really effective, it is necessary to carry out regularly. Notice the positive effect of the occupation a man able after a few weeks of training.
Apart from the use of various drugs to maintain the potency, exercise, have a long lasting effect. Doctors note that the daily performance of the exercises for potency, allows you to completely avoid all the problems related to sexual health in men, regardless of their age.
Daily gymnastics
Enough a day to perform a small set of exercises, to avoid various problems with sexual function and is necessary to visit a doctor.
Squats are considered the most effective way to prevent the problems of the prostate gland and other organs of the reproductive system of men. However, to achieve maximum effect, will be able to only those who will carry out correctly. How to do:
- Starting position – standing position with a slightly spaced to the side of the legs. Hands can skip down or pull in front of you and socks should seek out.
- The maximum strain the muscles of the buttocks.
- Without lifting your heels off the floor, go down down as hard as get.
- Dropping the maximum down to be a bit of delay (minimum 5 seconds).
- Carefully, without jerks climb to the original position.
Every morning should start with 20 sit-ups. It will be an excellent prevention of prostatitis, and also help to strengthen the blood circulation and the synthesis in the body testosterone.
Effective exercises
In any kind of sexual dysfunction, a man should see a doctor. Usually, the doctor prescribes drug therapy, treatment of folk remedies and exercises in impotence, which help regain male power. The complex may contain all kinds of exercises for the prostate and potency. Most often recommend to carry out such as:
- Kegel Exercises. Do they can be absolutely in any position (sitting, lying down, standing up). What is the most important when it is more than to relax all the muscles in the body. It is necessary, alternately, how it is possible to compress and relax the muscles of the perineum. Breathe when it is necessary to deeply. It is recommended to do up to 5 hits to 10 times. This charge contributes to the strengthening of the PC muscle. It will be an excellent prevention of many problems in the organs of the urinary system.
- Starting position – standing straight. Hands for comfort put on the belt, and legs slightly bend in the knees. Sharp movements output the pelvis maximum forward, then the maximum back. After every 10 moves you need to do a little break, after which the exercise repeated. You only need to do 5 of these approaches.
- When in a sitting position on his haunches, affect the muscles, press, buttocks and try to maximum lift up the scrotum, and took a deep breath. And on the exhale you need to relax all the muscles. After every 10 breaths, it is necessary to make a small break. Such actions help restore testicular function.
- Lying on the floor, one hand put under head, and the other on the groin. How is it possible straining legs, drawn the rectum. You need to do 5-10 of these approaches, after which swap hands.
- Reviews guarantee, that if this exercise to perform correctly, then it can very quickly improve the potency in men. This is done as follows: sit on a chair with a high back, turning to her face. Perform slow circular motion of the pelvis. So deep breath — a strain of muscles of a press, and when exhaling – it is necessary to strongly pull the rectum. For one spin it is necessary to do to inhale and exhale.
- Stand facing the wall by her fingers. Transfer the body weight from one foot to the other. It is important to ensure that the socks do not come off from the floor. During training, you will have to do up to 10 hits with small breaks between each.
- Lie on your back, well he leaned in the floor of the legs. Hands should lie along the body. The pelvis should raise the maximum up, lingering at the top position for a few seconds. When this muscles of the buttocks is necessary to strongly compress. For a start will be enough 10 such twists and turns. Over time, their amount, it is necessary to gradually increase, thereby to 70 up to 100 times, divided into several approaches.
- Good exercises to increase potency can be called ' walk on the spot with a straight back and his head bowed down down the hands. Approach 1 is equal to 30 seconds. After the same recreation this exercise should be repeated.
Yoga for improving potency
Stated that men, engaged in yoga, almost never face sexual problems. Some of the exercises from this practice recommend to perform even at such a diagnosis, as impotence. To prevent injury, prior to their implementation, it is recommended that exercises aimed at stretching the muscles. It is important to monitor the correct implementation:
- "Plow". Lie comfortably on your back and relax the muscles of the whole body. Legs along with lower back pain increase the maximum of up. The ideal is when we can have a maximum of for your head. Initially, it is unlikely that it happened, but gradually it is possible to achieve. His hands were free to lie relaxed on the floor along the body.
- "The onion". Lie comfortably on your stomach and relax the muscles of the whole body. Knees bend, and his hands clasp behind the ankle. Fix the position and remain in this position for at least 5 seconds. Gradually the time should be increase.
- "The cobra". Lie on your stomach, with your feet together. The palm of Refuse in the floor, in the breast area. Upper body lift up, the maximum subsided in the lower back.
The practice of yoga, allows men strengthen the muscles and improve blood circulation, and also get mental peace. Therefore, similarly to the charging helps to quickly eliminate the various problems with potency and to prevent their occurrence in future.
Chinese exercises
Chinese medicine is known for its unique techniques aimed at removing the various health problems and potency in men including. One of such methods is qigong.
A similar set of exercises gives you the opportunity to restore the lost male power. Regularly perform their recommended and those men who are planning to conceive a child. Qigong is based on the saturation of the whole organism with oxygen.
Advantage of such gymnastics is its affordability. Do exercises to increase the potency of the home completely whenever it is convenient for men the time, at home. Special aids and simulators for that it is not needed. While it is important that the room is well ventilated, and has always been the access of fresh air. The peculiarity of the complex is its cumulative effect. The first results, a man able to realize for several weeks after the beginning of training.
Best to do the exercises in the morning after you wake up or evening before you go to sleep. But experts note that, in order to notice the effect of your workout faster, there must be regular and it takes place always at the same time.
Clothing is necessary to choose free, which binds in motion. Best if it will be of natural materials. Take food or drink before a session is not necessary. And here is for 30-60 minutes after charging for potency, you can drink a cup of warm herbal tea.
The first exercise qigong
During the implementation of the exercise is very important to breathe deeply:
- Initial position – lying on your back. Hands stretched along the body. Legs — straight.
- One leg (for the beginning of the left) bend in the knee and Refuse to feet in the floor.
- With the emphasis on bent legs and arms, carefully, without jerks raise straight right leg, while deeply inhale.
- When lowering the legs to stay longer on the site, when both feet are on one line.
- On the exhale gently put your foot.
- Foot position change – right corner, fixed his feet on the floor and left out.
- For the other leg exercise is repeated in the same order.
The second exercise qigong
In the implementation of the complex of chi kung, it is necessary to focus on deep breathing:
- Starting position on your back, arms outstretched along the body. Legs crosses between them so that the bottom was left.
- Do whatever deep breath.
- The pelvis and back is necessary to tear off from the floor. Rely must on the hands, on the head and left heel, trying to evenly split between the entire burden.
- Stay in this pose and stand a few seconds.
- When lowering to the floor to breathe.
- Change the position of the feet so that the bottom proved to be true.
- Repeat the execution of the exercise.
The number of repetitions — no fewer than 10 times.
The third exercise qigong
Filling:
- Lie on your stomach, straight legs and arms.
- Refuse in the floor, the palm is a little below the shoulders.
- On the inhale lift your body, easily follow up on gender. When it is necessary to bend your back and pelvis fixate on the floor.
- In the maximum point of the trough, the head flip back. Stay in this position for a few seconds.
- When lowering the torso to do a slow exhale.
The number of iterations is not less than 10.
Start exercise, a person may absolutely at any age. Submitted to the complexes of exercises helps to improve the blood circulation in the pelvic area, hampers the stagnant processes and strengthen the muscles. If you do the exercises every day, then a few weeks later, a man able to notice a significant improvement in sexual function.