Decreased potential. Men often face this problem. The reasons for this can range from age-related changes and unhealthy lifestyles to depression and anxiety. Bad habits do not improve the situation.
There are many solutions to this problem, from medicines to traditional medical prescriptions and special gymnastics complexes. Medications work perfectly, but the results of taking them are short-lived, and the same physical exercises help to overcome the problems associated with long-term potency. As a result, personal life improves. There are fewer reasons for stress.
Exercises for potency
The main cause of this disease is stagnant processes in the pelvic region.
Thanks to the directed physical force, the muscles and joints begin to work actively, blood flow improves, and the muscles are actively saturated with oxygen.
As a result of this work, blood flows to the genitals, resulting in an improved erection.
There are many different physical training complexes to normalize sexual activity.
The benefits of gymnastics over drugs are obvious. The latter gives a guaranteed result, but most men are afraid to use them because they are afraid of side effects that they can not write in the annotation.
Gymnastics complexes have no contraindications. Anyone can do them. Even if no exercise is recommended for health reasons, it can be replaced with another without compromising the end result.
The movement of exercises for potency
The only condition that must be observed to achieve a positive effect is regularity. It is best to do the exercises 4 times a week, and some exercises can be done every day. Such a load is also suitable as a prophylaxis. If possible, you can do the complex every day.
- Exercise increases testosterone production, a hormone that controls the quality of erection and potency;
- Due to directed physical activity, pelvic muscles are strengthened, which affects the potential;
- Increased body tone generally leads to health;
- Endurance increases, tension disappears;
- Over time, sexual function is restored.
There is no longer a need to consult a doctor before starting exercises to increase the potential in men at home.
The set of exercises should be well thought out and cover all the muscles involved in this process
To do this, you need to carefully consider the whole complex.
- Large muscles must be involved. This will keep the whole body in good condition.
- Several exercises that promote testosterone production should be selected.
- We must not forget the coccygeal part, which will eliminate stagnant processes in the pelvic region, improve blood circulation. As a result of such measures, blood flow to the genitals will improve.
- Stress often produces adrenaline, which negatively affects sexual function without finding a way out. High-quality physical activity allows you to reduce adrenaline levels by eliminating negative stress.
- To increase the potential in men, gymnastics is based on a series of exercises that train the small pelvic muscles. They are primarily responsible for the quality of the reproductive system.
Gymnastics at home
In order to increase the potential in men, exercises can be done not only by those who have obvious problems in bed, but also by those who do not yet have such problems.
Exercise number 1
Stand on all fours with your back straight. As you breathe in, slowly lower your hips to your feet, making sure you touch the heels with the loot. Do not put your hands on the elbows, palms are fixed. Then slowly get up, straighten your back, do not bend. There is no hurry, it is important to stretch well, feeling all the muscles. Perform 15 times.
To increase potency in men, this simple exercise should not be underestimated, it will help to stretch the spine, remove and compress existing clamps. Perfectly relieves back tension, massages prostate
Exercise number 2
Stand up, feet shoulder-width apart, knees slightly bent, hands at waist. It is better if the clothes do not impede movement. Ideally, strip naked or wear something loose. Push the pelvis sharply forward, then sharply back. The lower back and legs are clearly fixed and remain in place, only the pelvis works. Take 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be performed at least every day, does not require special conditions. If you want, you can do it at home, at work and even on public transport. Sit on a stool (sofa, chair, armchair), make sure your knees are bent at right angles. The two fists should fit between the knees. The arms are comfortable, lie on your knees, the back is straight, not tense. The view is forward-looking. Squeeze the gluteus muscle firmly, hold this position for a few minutes and relax. There should be breaks of at least 25 seconds. Repeat 10 times for 6 approaches.
To increase potential, this exercise strengthens the small pelvic muscles, having a positive effect on the entire genitourinary system.
Exercise number 4
Lie on your back, bend your legs, bring your feet closer to the hips. Hands across the body. During exhalation, push the pelvis as high as possible, keeping the shoulders and legs in place. The latter are pressed firmly to the ground. The lower back should not "hang", it should be straightened, all the load passes into the hips and abdomen. Repeat 10-15 times.
After a few days, training for male potential can be complicated not by lifting the pelvis straight, but by swinging it sideways or using weights, such as kilogram dumbbells, to place them on the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, improves blood flow.
Exercise number 5
Stand up, feet shoulder-width apart. Slowly squat and pull your ass back, as if there is a chair you are trying to sit on. Extend your arms forward and bend forward with your body to maintain balance. The knees should not bend less than 90 degrees, and should not exceed the level of socks when squatting. Breathe during squatting, inhalation - return to starting position. Perform 10 times.
In this exercise, the load is placed on the back muscles of the thigh. If the front muscles start to ache during exercise, then you are not working properly. Do not squat deeply, it is an unnecessary burden on the knee joint. You can increase the load by adding side shocks when lifting.
To improve potency, this exercise helps to build blood circulation in the pelvic region, improves the condition of his joints. Also, this squat is great for squeezing the gluteal muscles and thigh muscles.
Training number 6
Sit on the floor, 90 degrees below your knees. Breathe in, lift your right shoulder sharply diagonally forward and up, while straightening the leg of the same name. Slowly return to the ground with exhalation. Repeat the left turn. Repeat 10 times alternately on each side.
Exercise number 7
Lie on your back, bend your legs at the knees, arms stretched across the body. On exhalation, make a sharp effort to spread the knees to the sides, as if the springs press the knees to the sides. You can create this resistance with your hands. No need to try to pull your knees to the ground. It is important to watch your breath. Must be strong and regular. If you breathe incorrectly, there will be no effect of the load, as a result there will be no oxygen saturation and blood circulation will be insufficient.
To increase potential, this exercise helps to open the hip joint, working the muscles of the hip, inner thigh and perineum. Perform 15 times.
Training number 8
Sit on the floor, leaning on your hands for comfort, you can put them behind you. Put your feet on your feet and rub the upper part down, after which you need to change. The range of motion should be maximum. Repeat at least 30 times in 5 approaches.
As a result of this exercise to increase the potential at home, the muscles of the inner thigh are strengthened, blood flow to the small pelvic muscles increases. Erection is restored.
Exercise number 9
This exercise is called one of the best helpers to restore erection and genitourinary function in general. You need to sit on the floor and start walking, move your legs forward in turn, do not bend your knees, try not to pull your legs off the ground, your arms should be bent at the elbows and work actively. You need to "walk" for 30 seconds, your back should be straight. Movement - active, with maximum forward movement. Otherwise, proper muscle tension will not occur. Perform 5-6 approaches with a short break.
Exercise number 10
This exercise requires a certain concentration. Lie on your back, place your right hand under your head and your left hand on your genitals. It is important to keep your palms warm by rubbing them until they are warm. Squeeze the muscles of the legs and hips while squeezing and pulling the genitals slightly. Do it at least 20 times in 5 repetitions.
To increase your potential at home, this simple exercise helps increase blood flow to the genitals and improve oxygen and blood supply.
Chinese exercises
Qigong is a special sports complex made in China. There are a number of different Chinese complexes that can be used to treat various diseases. There is qigong, the goal is to restore an erection. These exercises improve the tone of the pelvic floor muscles and help improve blood flow.
Chinese physical exercises for potency came to us from Ancient China, and Taoist monks developed this system. In practice, this gymnastics allows not only to effectively solve the problem of restoring male sexual function, but also to treat other diseases of the small pelvis.
Regular training with the Chinese method allows you to restore male strength. This complex is also recommended for men who want to have children. Therefore, all young men who were preparing to get married in China some time ago had to practice this qigong.
To restore sexual function, Qigong helps to saturate the pelvic muscles with oxygen, helping to normalize the body's reproductive function.
The male hormonal background stabilizes, the work of the entire genitourinary system as a whole normalizes, and sperm quality improves.
Qigong
To perform this complex you need a mat, a special one most suitable for yoga.
Exercise number 1
Lie on your stomach, legs stretched, arms stretched across the body, palms lowered. Place your palms on the floor, lift your upper body as high as you can while breathing, and bend your back. The lower body does not work. After reaching the maximum point, bend your head back and correct this position for a while. Then lower yourself, breathing evenly. Take the elevators at least 10 times.
When performing this exercise for potency at home, it is not necessary to pull the thighs off the ground, the body bends at the waist and do not make sudden movements. It is important to monitor the rate of respiration and execution, measured from start to finish and uniform.
Exercise number 2
Position - lie on your back, arms along the body, left leg bent. Breathe slowly and at the same time lift your torso with your arms extended forward and straight right leg. You should get a wrinkle. The whole load falls on the left foot. The rise should be smooth, not sharp.
When the right knee is equal to the left, lock in this position for a few seconds and smoothly return to the starting point. Breathe slowly at the same time. Then change legs and repeat. Remember to never bend your knees. Repeat at least 10 times.
In addition to actively providing oxygen to the pelvic muscles, this exercise trains the lower press to increase the potential in men, which helps to achieve the overall goal.
Exercise number 3
Lie on the floor, arms across the body, legs crossed - above. Take a deep breath to absorb the air as you slowly push your body up. Only the left heel and the back of the head should touch the ground, everything else, including the hands, should be parallel to the ground. Hold this position for 2-3 seconds. Gradually remove the air and lower yourself to the ground. By no means do I want to convey that I recommend for the mother to be inactive. Change legs and do everything again, but the right heel plays the role of support. Do it at least 10 times.
Lifting the body in this way tones not only the pelvic and hip muscles, but the whole body. The main thing during the performance is to watch your breath, it should not be sharp at long intervals.
Exercise number 4
Lie on your back on the floor. Legs straight, hands across the body. Slowly lift both legs until the socks touch the ground behind your head. At the same time, support the body with your hands, only the shoulder blades remain in place. Return to starting position. Do not lower your back, go up and down without bending. Repeat the exercise at least 10 times to restore potency.
Exercise number 5
This exercise requires some flexibility, but should not be performed at all if you have problems with the spine, osteochondrosis or stomach ulcers. If your natural elasticity does not allow you to reach your feet alone with your hands, you can use bands, rope or straps.
Lie on your stomach. Hands across the body, bend your legs at the knees, hold the ankles with your hands. The support should be on your abdomen, your back is bent, make sure not to fall on your sides, keep your balance. Take a deep breath.
As you breathe in, pull your legs as close to your head as possible, with your back bent as much as possible, then relax and breathe again. Repeat this exercise to increase capacity 10 times.
Training number 6
Get up on all fours, lower your head so you can see your feet. Breathe in slowly and bring your left knee to your face. At the same time, the back remains motionless. Lock for a few seconds and return to the original position. Pull the right knee to the face, also correct the position, return to the starting point. Perform at least 10 times for each leg
Exercise number 7
Lie on the floor on your stomach. Raise your arms diagonally and spread your legs. Your body should look like the intersection of two lines. One line left foot, right arm, second line right foot, left arm. While taking a deep breath, raise your arms, head and legs and freeze for a few seconds in this position. Concentrate all your energy on your stomach. Breathe slowly and lower your body to the starting point. Repeat at least 10 times.
If you do this set of exercises for men's potential at least four times a week, you will have a clear positive effect for a month. Male strength and reproductive system function will return. The main condition is to control the quality of performance. If it is not possible to do a certain number of times from the first day, you should try to do more next time. Until the desired result is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles will not receive the necessary oxygen saturation during exercise and the long-awaited self-healing will not occur.
How to increase Kegel potential
Kegel exercises can not only restore sexual function, but also get rid of prostate and hemorrhoids. This exercise also has a positive effect on erection. The great advantage of this gymnastics is that it can be performed not only at home, but also at work, and even on public transport and driving. It does not require any special time, it can be done almost on the road.
The essence of gymnastics is the training of a single muscle - the PC. To find this, you need to cut off the flow during urination, at which point the same PC muscle is tense. The workout is simple, it compresses and relaxes the PC muscle. When squeezing, stabilize the muscle for as long as possible, at least 5-10 seconds, then relax for the same amount of time.
Despite all the apparent simplicity, you need to start training several times. So, for the first time, five is enough. Gradually, you can increase the number of times from day to day. To increase potential in men, this exercise can be easily combined with any other complex gymnastics.
This exercise will give noticeable results to improve erectile function for three weeks.