With the violation of potency most often among men over the age of 50 years. However, the current pace of life and bad environment have made the sexual dysfunction can occur at a younger age. To avoid these problems, doctors recommend to maintain a healthy and active life, as well as the systematic way of performing exercises of power, recommended by the attending physician.
The use of exercises
No man, regardless of his age is not safe from violations of the erectile function. How is it manifested? The first of its features are considered to be decrease of sexual desire, lack of erection in the morning after you wake up, the ejaculation or the inability of the penis to achieve the information necessary for the intercourse of the hardness.
The reasons for this state can be several:
- Stagnant processes in the pelvic area.
- Bad habits (smoking, excessive alcohol consumption).
- A bad diet.
- Frequent stress.
For the strengthening of the masculine strength, the doctors recommend to do exercises regularly. The specialists have developed some of the complexes formed by a variety of exercises for the increase of the power. Among its advantages:
- Working out the large muscles and maintain muscle tone, which is very important for the normal functioning of the sexual system.
- Thanks to regulate the implementation of physical exercises for the power, increases the synthesis of testosterone, the hormone responsible for the formation of sperm and the quality of the erection in the man.
- Thanks to the physical education solve stagnant processes in the area of the pelvis, which is different to the prevention of prostatitis and other diseases of the urinary system.
- After training in the body naturally reduces the level of adrenaline. In the event that the amount of this hormone in the body men has been overcome, it is possible to the emotional development of the surge, which always negatively affects the power.
- Gymnastics helps to improve the mood and general state of the whole organism. The physical exercise contribute to the formulation of the endorphins.
- Doing an exercise of power-lifting, you can always achieve the relaxation of the muscles.
However, keep in mind that the exercises for the strengthening of the power to really be effective, it is necessary to perform regularly. Observe the positive effect of the practice of the man may already after several weeks of training.
Unlike the use of different medications for the maintenance of the power, the physical exercise have a long action. The doctors point out that the daily exercises of power, enables you to completely avoid any problems related with the sexual health in men, regardless of their age.
Journal of gymnastics
Enough every day to make a small series of exercises to avoid various problems with sexual function and the need for visiting the doctor.
The uprising is considered to be the most effective way of preventing problems in the prostate and other organs of the reproductive system of men. However, to achieve the maximum effect can only be who is going to perform correctly. How to do it:
- The starting position is standing up with a little bit of lying down to the feet. Of the hand can be lowered or pulled from the front, and the socks should look out.
- The maximum stretch the muscles of the buttocks.
- Without lifting the heel off the ground, you fall so strong, as soon as you get.
- Dropping the maximum down a bit to stay (not less than 5 seconds).
- Gently, without pulling up to the starting position.
Every morning should start with 20 squats. This is a great prevention of prostatitis, and will also help to increase the circulation of the blood and the synthesis in the body from testosterone.
Effective exercises
When any type of sexual dysfunction, the man should consult a doctor. Normally, the doctor assigned medication, the treatment remedies and exercises for impotence, which help to recover the strength of men. The complex can include all kinds of exercises for the prostate and of the power. Often recommend are:
- The Kegel Exercises. To do can be in absolutely any position (sitting, lying, standing). The most important thing to the maximum of relax all the muscles of the body. It is necessary, alternately, as hard as you can tighten and relax the muscles of the perineum. Breathing deeply desires. It is recommended to do 5 sets of 10 times. This load contributes to strengthening the pc muscle. This becomes one of the prevention of many problems in the organs of the urinary system.
- The starting position is standing up straight. Hand-in-hand for the comfort of place to the height of the waist and the legs, slightly bend your knees. Strong moves out of the pelvis maximum forward, then backwards. After each 10 moves should take a little break, after which the exercise is repeated. In only 5 of those approaches.
- From the position of sitting in a squatting position, drag it to the muscles of the press, buttocks, and try to maximize lift the scrotum, making a deep inspiration. While you exhale, it is necessary to relax all the muscles. After every 10 breaths, you should take a little break. These actions help to restore the functions of the testicles.
- Lying on the floor, a hand is placed under the head, and the second in the groin. As it is possible more strongly the tension on the legs, tuck in the anus. It is necessary to make 5-10 of these approaches, after change of hands.
- The customers claim that if this exercise is done correctly, it can enhance the sexual power in the man. Occurs in the following way: sit in a chair with a high back, addressing the face. Make a slow circular motion of the pelvis. Doing a deep breathing — stretching the muscles of the press, and during expiration it must be very put into the anus. One rotation must be made of inhalation and exhalation.
- Stand up face the wall, putting it in her fingers. Support the weight of the whole body from one leg to the other. It is important to make sure that the socks did not come out of the ground. During the training, they must make up the 10 approaches with small breaks between each one.
- Lie on your back, either leaning on the floor of the feet. The hands should be along the body. The pelvis should raise the maximum upward, making a pause at the top in a few seconds. When the muscles of the buttocks is necessary to compress strongly. To get started, simply with 10 of those increases. With time, their number should increase gradually, leading up to 70-100 turn, divided in several approaches.
- A good exercise for increasing the power can appoint to walk in place with the back straight and nailed hands down. 1 the approach is 30 seconds. After that the rest of this exercise should be repeated.
Yoga to improve the power
He pointed out that the men who deal with yoga, you almost never face sexual problems. Some of the exercises in this practice, recommended in spite of this diagnosis, as impotence. To avoid injury, before his execution, it is recommended to do warm-up exercises, intended for the traction of the muscles. It is important to monitor the proper execution of:
- "The plough". Lie down comfortably on your back and relax the muscles of the whole body. With the feet together with lower back to lift the maximum upward. Ideal if you could do your maximum in your head. At the beginning, it is unlikely to be, but little by little we can achieve. The hand should freely be relaxed on the floor throughout the body.
- "The onion". Lie down comfortably on the belly and relax the muscles of the whole body. Bend your knees and hands to hug himself by the ankles. Fix the posture, stay in that position for at least 5 seconds. Gradually the time should be increased.
- "The cobra". Lie in your belly together with your feet together. The palms of the hands support on the ground in the area of the chest. The upper part of the body to lift the most with an arched back in the lower part of the back.
The practice of yoga, allows men strengthen the muscles and improve blood circulation, as well as obtain the peace of the peace. Therefore, this burden will help to solve the different problems of impotence, and avoid its use in the future.
Chinese exercise
The chinese medicine is known for its unique practices aimed at the solution of various health problems and impotence in men in particular. One of these techniques is chi kung.
Similar to those of a series of exercises gives the opportunity to restore the lost virility. That perform regularly is recommended, and men, who plan the conception of the child. The chi kung is based on the saturation of the whole body of oxygen.
The dignity of this gym is its availability. Do physical exercise for the increased power allowed absolutely at any time convenient for the men the time in the home. The special devices and flight simulators for this purpose is not necessary. For this reason it is important that the room is well ventilated, and always has been the access of fresh air. Feature of the resort is its cumulative effects. The first results, the man is able to point out several weeks after the start of the training.
The best thing you can do gymnastics in the morning after you wake up or at night before going to bed. But, experts point out that, in order to observe the effect of training faster, they must be regular and it takes place always at the same time.
The clothing has to choose-free, not restricting movement. Best of all, if you are going to be of natural fabrics. Eat or drink before school not worth. And here after 30-60 minutes after the charging of the power, you can enjoy a cup of warm herbal tea.
The first exercise of chi kung
During the time of execution of the gym is very important to breathe deeply:
- Starting position: – lie on your back. Of the hand stretch along the body. The straight leg.
- One leg (for the beginning of the left) to bend the knee and rest foot on the floor.
- Emphasizing the bent leg and the shoulder, gently, without pulling or lifting, a direct right leg, the result of a deep inhalation.
- At the time of the descent of the feet, stopping at a point at which both feet are on the same line.
- As you exhale gently bring your foot.
- The position of the feet change – right turn, fixed foot on the floor, to the left, pull on the straight.
- For the other leg exercise is repeated in the same order.
The second exercise of chi kung
During the time of execution of a complex of chi kung, you must pay attention to the deep breathing:
- The starting position on your back, stretching your arms along the body. The feet crossing each other so that the bottom of the was of the left.
- Do the deep breathing.
- The pelvis and the back need to take off from the ground. Trust is in the arms, the nape of the neck and the heel of the left foot, trying to distribute between them the whole of the load.
- Stay in this posture and to stand for several seconds.
- At the time of the descent in the ground to exhale.
- Change the position of the feet so that it was at the bottom of the right.
- Repeat the exercise.
The number of repetitions — no fewer than 10 times.
The third exercise of chi kung
The order of execution:
- Lie in the womb, suspended in the air towards the feet and hands.
- Lying on the ground, the palms of the hands on a level a little below the shoulders.
- On the inhalation lift the body, easy to push against the ground. In this case, the curve of the back and pelvis set in the ground.
- At the maximum point of flexion, the head turned back. Stay in this position for a few seconds.
- At the time of the descent of the housing slow exhalation.
The number of repetitions of not less than 10.
Start a workout, the man can be absolutely any age. Presented the complexes of exercises help improve the blood circulation in the pelvic area, to prevent the stagnant processes and strengthen the muscles. If you exercise every day, then a few weeks later, the man will be able to notice a significant improvement in sexual function.