According to statistics, two out of ten men experience a decrease in potency. In 90% of cases it is a temporary phenomenon, which is associated with fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illnesses, etc.
If a persistent weakening of erections and a decrease in libido develops, this is a reason to consult a doctor.
Sometimes the cause is serious illnesses, for which it is advisable to consult a doctor.
In many casesPhysical exercise helps improve power, the action of which is aimed at improving blood supply to the pelvic organs and, as a result, increasing blood flow to the penis.
Erectile dysfunction. Causes, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, making sexual intercourse impossible.
The diagnosis of "impotence" is made if a man has had more than 25% of unsuccessful sexual contacts.
Impotence may occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relationships, lack of self-confidence).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular consumption of alcohol or drugs has a detrimental effect on men's health.
- Temporary impotence can develop as a result of pelvic inflammatory and sexually transmitted diseases.
The main symptom of erectile dysfunction is impaired potency., that is, the erection is weak or absent. There may also be a decreased libido and lack of ejaculation.
For successful treatment, you must seek medical help. The main thing is to correctly determine the cause of the potency disorder. The treatment method will depend on the cause.
Few men know that in some cases, the erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of exercises to increase power.
The effect of exercises that increase power.:
- improvement of blood circulation in the reproductive organs;
- strengthen the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increasing the general tone of the body.
With regular training without the use of medications, erection increases, libido increases, mood improves and the man gains confidence in his abilities. When done correctly, the effect is noticeable after a week of training.
Before starting training, you should consult your doctor. You cannot exercise during the active period of inflammatory diseases.
Types of exercises. Execution technique
The goal of the exercises is to improve blood circulation, eliminate congestion and strengthen the body as a whole.
A good effect is observed when training is combined with a healthy diet, it is necessary to abandon bad habits. This combination in many cases helps to avoid potency problems without the use of expensive medications.
General rules:
- The key to success is regular practice. It is better to study for less time, but every day.
- Don't overload the body. The load is increased gradually, without sudden movements. There should be no severe pain after exercise.
- The ideal is to do 5-6 different exercises a day, 2-3 times.
- It is advisable to include exercises to improve power in general exercises; This will increase the overall tone of the body.
- During classes, the movements are smooth, you cannot hold your breath.
- It is important to train with a positive attitude.
Below are the best exercises for power.
Pelvic pendulum
StandingPlace your feet wide, about a foot wider on each side than shoulder width. Continuesquatuntil your buttocks are at the level of your knees. Maintain this posture.
In this position, slowly move your pelvis back and forth. Inhale as you move backward, exhale forward. Movement speed may vary. It all depends on individual physical capabilities.
One approach involves moving the pelvis back and forth., in one cycle it is necessary to make at least 10 approaches. At first, to make it easier to balance, you can hold onto something with your hands.
During exercise, blood supply to the pelvic organs increases, the muscles of the thighs and leg joints are strengthened.
The exercise will be effective only if the movement back and forth is performed only by the pelvis and the body is motionless. If you feel tremors in your legs, you should take a break.
running in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulate a brisk walk. Duration from 1 minute to 5.
drinking
This exercise is performed on all fours.. Arms and legs are strictly perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis back until your glutes rest on your heels. Your arms should remain straight. It is important to feel how the vertebrae and joints are stretched. In the final position, the extended arms rest on the floor with the palms, forehead resting on the floor and the buttocks on the heels.
Perform all movements slowly, without sudden movements or holding your breath. At first, 3 doses are enough, then they increase to 10 times a day.
Stretching on all fours is useful to prevent congestion, warms the joints and massages the organs in the abdominal cavity. With regular stretching, intestinal function improves.
Stone
While standing, keep your back straight and your legs slightly bent.. You should squeeze and relax the muscles in your buttocks, as if you were holding an imaginary stone.
squats
In a standing position, spread your feet wide apart., about a foot wider on each side than shoulder width. Back straight, arms along the body, looking forward.
Inhale gently and as you exhale, slowly squat down as far as you can without discomfort. While at the lowest point, gently lean your body forward and place your hands between your legs as much as you can. At the same time, the palms slide along the floor and the thumbs point backwards. The feet are turned 45 degrees outward. There is no need to place them parallel or turn them outwards further.
Freeze for a few seconds at the end point and begin the reverse movement. While standing, take a few breaths, level your breathing, and repeat the exercise a few more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases, and a natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anus.as if trying to stop the process of urinating. Repeat 15 to 50 times. The exercise can be performed in any position.
As a result of training, congestion is removed and a prostate massage occurs.
Strengthening the perineal muscles.
The exercise is performed standing, with your back straight and arms relaxed.. Inhale normally and as you exhale, squeeze your anus muscles, hold for a few seconds and gently relax.
After a few seconds of rest, repeat.
For the best effect, try to tighten only the muscles of the anus, without the muscles of the buttocks.
As a result of training, the internal muscles of the reproductive system are stimulated, the prostate is massaged and control of the muscles that cause erection is improved. Additionally, exercise reduces emotional stress and helps release negativity.
"Butterfly" exercise
Performed lying face up.. Knees bent, feet raised to the buttocks, hands on the knees.
After a deep inhalation, as you exhale, forcefully spread your knees with your hands, resisting with your leg muscles. Aspire. As you exhale, return your legs to the starting position, resisting with your hands. The movements are smooth, without jerks.
It must be repeated at least three times. .
As a result, the muscles of the perineum and inner thigh are trained and a prostate massage occurs. In addition, the arms and chest are strengthened.
Exercise "canes"
It is done lying face up. Hands behind the head, hands clasped and placed under the neck.
After inhaling slowly, as you exhale, lift one leg vertically. Hold it for a moment and then make circular movements, as if you were drawing a circle with your foot, in one direction and then in the other. 3-4 circles in each direction.
Lower your leg. Even out your breathing and repeat with the other leg.
It is important to keep your leg straight during the exercise.
The pelvic muscles, which are located deep, develop. Blood circulation increases, the muscles responsible for power are stimulated. Exercise also normalizes the functioning of the digestive system and strengthens the tone of the abdominal muscles.
Bridge
Lie on your back, bend your knees and extend your arms along your body. Focus on your feet and shoulder blades and lift your pelvis. Perform movements smoothly, without jerks, breathing evenly. At the top point, freeze for a few seconds and slowly return to the starting position.
You should start with 5-7 sets and gradually increase up to 20 times..
The pelvic and abdominal muscles are developed and a natural stimulation of the prostate gland is performed.
Water treatments
To strengthen the walls of blood vessels, it is useful to take contrast baths for the lower body.
To do this, prepare two containers with cold water (first with cold water, then gradually reduce the temperature) and with hot water.
First sit in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be performed for 15 minutes daily from 2 weeks to a month..
Contraindicated for inflammatory processes in the pelvic organs.
Conclusion
These are examples of exercises for power disorders.. Before starting training, it is advisable to consult a doctor to develop an individual program. At the beginning of classes, you can choose between 4 and 5 exercises. The main thing is to practice regularly. Increase the intensity gradually. Additionally, you can and should include general strengthening exercises in your training.
The causes of erectile dysfunction can be very diverse.: from psychological disorders to serious illnesses. For successful treatment, the cause must be determined. For many types of potency disorders, physical exercise has a good effect. An important condition is the regularity of classes.
Exercises give the maximum effect if they are combined with a special diet and bad habits are abandoned.