Exercise to increase potency is the key to maintaining a man's sexual power. Physical exercise speeds up the work of the cardiovascular system, increases testosterone levels and helps to get rid of extra pounds. Thanks to the implementation of all the described exercises, over time, a man will be able to achieve the desired result.
a set of exercises
- Exercises for the small pelvis. To begin with, a man needs to get down on all fours and breathe. As you exhale, one leg is drawn back, then lowered to the surface and, without touching the floor, is drawn to the side (thigh and torso should form a right angle). After bending while inhaling, the leg falls to the ground and the exercise is repeated with the other limb. You need to perform 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 reduce pressure on the peritoneal cavity, which improves blood supply and trophism of the pelvic organs. The technique for performing the exercise is quite simple. A man needs to lie down 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 preparation, he can help himself with his hands in balance while the legs are above the head.
- Squeezing the ball. To perform this exercise you need a small rubber or plastic ball about 20 cm in diameter, the man should stand up and place his feet shoulder-width apart, bending them slightly. He then places the ball between his knees and, tensing his buttocks, squeezes it. You should start with 30 reps and work your way up to 50.
- Voltage. The patient should lie on his back, bend his legs at the knee joint, firmly press his feet to the floor and relax his arms. At the same time, he should concentrate as much as possible on the muscles of the small pelvis and feel tension in the anus and penis. The voltage must be maintained for 3-5 seconds. The force of contraction of the muscle fibers and the number of repetitions are important, so the exercise must be repeated systematically. It can also be performed standing or sitting on a stool, so you can practice this type of gymnastics even during working hours.
- Run instead. The man should stand up straight and place his feet shoulder-width apart, slightly bent. After that, he can start mimicking the run, without staying in his place and without removing his socks from the floor. The patient should lift his heels quickly and alternately, while he pushes his 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 intense blood supply to the pelvic organs, which improves erectile function.
- Bicycle. Most doctors are convinced that cycling should be the main component of the gym for all men. It will be quite strange to many that such physical activity helps in the fight against impotence. However, the systematic implementation of the exercise helps to improve blood circulation in the pelvic area and prevents the decrease in potency. In addition, health-conscious patients should also go for a run, jump rope, and swim.
- Triumphal arch. The man should lie on his back with his knees slightly bent. His feet are placed on the ground and pressed firmly against him. After fixing the position of the body, he should raise the pelvis as much as possible and try to make a bridge familiar to everyone. This exercise will help improve flexibility and normalize blood circulation in the pelvic organs.
- Sucker. He should sit comfortably in a chair, fully straighten his shoulders and lean forward a little. After that, he must press the chair as hard as possible with the muscles of the perineum and try to cling to it; after 2 to 4 seconds of static tension, he can relax. He must repeat the exercise at least 10 times and at the same time control the phase of tension and relaxation.
- Corkscrew. To perform this exercise, he must sit on a stool facing backwards and grasp it with both hands. After that, he must perform circular movements in a clockwise direction, trying to carry out respiratory movements with the help of the abdominal muscles.
- Cobra. The technique for performing the exercise is as follows. A man needs to lie on his stomach, bring his legs together and put his palms at shoulder level. On inhalation, he should raise his head, bending his back with a "cat", while his hands act as a support. Then he should remain in this position for 7-12 seconds, while he takes a deep breath and calmly exhales. Returning to the starting position, he must make sure that his chin is up.
- Let's do the hula hoop. The circular rotation of the pelvis will help activate blood flow in this area, stretch the muscle fibers and ligaments, thus preparing them for further training. You need to straighten up, spread your feet shoulder-width apart, place your hands at the level of the belt, and then begin to drive the pelvis in a circle. You can start by making 20-30 revolutions in one direction. Rotations should not be excessively slow or, on the contrary, dynamic. It is necessary to maintain the average rate of rotations and gradually increase the load. If you wish, you can buy a regular hula hoop, which will make the exercise more complete.
Decreased potency is a problem that all men 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, sufficient physical activity, healthy sleep and a decrease in the amount of stress can have a beneficial effect on health. Therefore, a complex lifestyle change can improve the functioning of the male genital organs, and exercise plays an important role in the potency of this conservative therapy.