Often men over the age of 40 have problems with potency. Sometimes this can happen even at an earlier age. However, you do not need to immediately panic and start drinking medicine in handfuls. There are other ways to increase potency that can be used at home.
Causes
First of all, you need to understand the reasons why a decrease in male power may occur. This may be to blame:
- stress, nervous shocks, prolonged depression;
- diseases of the heart and blood vessels;
- bad habits;
- metabolic problems;
- diseases of the spine;
- abnormal structure or other physical pathologies of the genital organs.
All these reasons have a certain impact on male potency, so you should try to eliminate them.
Sport
There is an opinion that sport does not have a very favorable effect on male power. However, this is not entirely true. After all, the main thing in this business is not quantity, but quality. That is, you do not need to do gymnastics all day long, not allowing your body to rest, but you just need to perform all the exercises with high quality. Then a small amount of time will be enough for a man to restore his potency.
Of course, there are some sports that do not give a positive effect, but on the contrary, can worsen the situation. These include:
- Horseback Riding;
- cycling;
- and those species in which there is an adverse effect on the pelvic organs.
In addition, strength training, in which men also drink any steroid drugs, will not be beneficial. The fact is that the hormone testosterone in this case is produced worse, which leads not to an increase, but to a decrease in potency.
But the exercises that are aimed at developing the spinal muscles, buttocks and thighs are worth paying attention to. In addition, stretching exercises are helpful. Yoga will also give a very good result.
Exercises
Exercises to restore potency are not at all complicated. Enough half an hour of classes a day to achieve an increase in potency. They can be performed even at home, and no special simulators are required.
For example:
- Walking. This exercise is performed in one place. In this case, the legs must be raised high enough so that the knees are pressed against the stomach. The back should be straight.
- The second version of this exercise looks like this: The legs should be shoulder-width apart. You need to start walking in place, but at the same time only the heels can be torn off the floor. The toes should not move. In this case, the knees should be pushed forward as much as possible, and the speed of movements should be gradually increased.
- Another exercise that helps improve potency is as follows: Feet stand shoulder-width apart. It is necessary to strongly strain the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- Such a simple and rather old exercise as a "bridge" also has a beneficial effect on male power. You need to lie on a hard surface, bend your legs and rest them on the floor, while your hands are along the body. Next, you need to raise the pelvis and stay in this position for a few seconds. Make several approaches.
- A bike. This exercise is also performed lying down. It is necessary to lie on your back, stretch your arms along the body, and make movements with your legs, imitating those that are performed when pedaling a bicycle. Such an exercise has a beneficial effect not only on the male reproductive system, but also on the intestinal tract. In addition, it helps to strengthen the muscles of the lower abdomen.
There are also exercises that must be performed to strengthen the muscles of potency. For example:
- It is necessary to lie on the floor, legs should be bent at the knees and spaced shoulder-width apart. Next, the man should feel the muscle that is between the testicles and the anus. It needs to be tightened and relaxed. The tension can be checked by probing this area with your fingers. In addition, you need to control that the buttocks are relaxed at the same time.
- And one more exercise from this area: a man sits on a chair, his back should be straight. Next, you need to imagine that something is scattered on the chair, and try to draw it in with the muscles located between the anus and testicles. The buttocks should remain relaxed.
- Squats also have a beneficial effect, but they must be performed correctly. To do this, the man puts his feet shoulder-width apart and strains his buttocks. Then slowly begins to squat, at the very bottom you need to linger for a few seconds. After that, you need to slowly rise. You need to do this exercise 20 times. The buttocks must be constantly tense.
- On the basis of squatting, the following exercise is also performed: The legs should be placed slightly wider than the shoulders. Then the man begins to squat, and you need to stop when the buttocks are slightly above the knees. Having stopped in this position, the man should slowly move his pelvis forward - to exhale, and back - to inhale. The execution speed may vary. It is necessary to do this exercise at least 10 times in one approach.
As you can see, the exercises are quite simple, not requiring much physical training. If you wish, you can find a variety of videos on the Internet with instructions on how to properly perform gymnastics.
rules
However, it is still worth following some rules when performing them. Here they are:
- the load must be increased gradually, while it is not necessary to make sudden movements so as not to cause harm;
- you need to start classes with a small number of repetitions;
- you need to do such gymnastic exercises twice a day.
In addition, it is necessary to try to give up bad habits, to be in the fresh air more often. In the warm season, exercises can be done in nature, which will add strength and mood.
If a man has a sedentary job, then from time to time you need to take small breaks, during which you should walk a little.
It is worth paying attention to your diet, it should be useful. Overeating and love for spicy, fried and fatty foods will not give a good effect.
And, of course, a positive attitude is very important. If a man gives up and does not hope for anything, then the result is unlikely to please. Most likely, there will be no shifts. But with a great desire and faith in yourself, you can achieve very good results and improve your potency.