Exercise to increase potency is the key to maintaining male sexual power. Physical exercise speeds up the work of the cardiovascular system, increases testosterone levels and helps 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. For starters, a man needs to crawl and take a breath. During the exhale, one leg is pulled back, after which it descends to the surface and, without touching the floor, is pulled to the side (thighs and torso should form at right angles). After bending it while inhaling, the foot falls to the floor, and the exercise is repeated with the other limb. You need to do at least 5 repetitions on each leg.
- Birch. Thanks to this exercise, you can significantly increase the flexibility of the spine, strengthen body muscles and make your posture more correct. In addition, birch helps reduce pressure on the peritoneal cavity, which increases blood supply and trophism of the pelvic organs. The technique for doing the exercise is quite simple. A man should lie on the floor, then make sure that the reference points for the body are the shoulders, back of the head and neck, and all other parts are in a vertical position. If no physical preparation is required, you can help yourself with your hands in balancing while your feet are on top of your head.
- Squeezing the ball. To do this exercise, you need a small rubber or plastic ball with a diameter of about 20 cm The man should stand and place his legs shoulder-width apart, bending them slightly. Then he placed the ball between his knees and, tensing his back, squeezed it. You need to start with 30 repetitions and carry up to 50 repetitions.
- Voltage. The patient should lie on his back, bend his legs at the knee joints, press the legs firmly to the floor and relax his arms. At the same time, he should concentrate as much as possible on the small pelvic muscles and feel the tension in the anus and penis. The voltage should be maintained for 3-5 seconds. The strength of muscle fiber contraction and the number of repetitions are important, so the exercise must be repeated systematically. It can also be done standing or sitting on a bench, so you can practice such gymnastics even during working hours.
- Running in his place. The man should stand upright and place his feet shoulder -width apart, slightly bent. After that, you can start mimicking running, while not staying in place and not taking your socks off the floor. The patient should quickly and alternately raise the heel, while pushing the knee 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.
- Bicycles. Most doctors are convinced that cycling exercise should be a key component of gymnastics for every man. Many will find it a bit strange that such physical activity helps in the fight against impotence. However, the implementation of systematic exercise helps to improve blood circulation in the pelvic area and prevent a decrease in potency. In addition, health -conscious patients also need to jog, jump rope and swim.
- The Gate of Victory. The man should lie on his back with his knees slightly bent. The feet are placed on the floor and pressed hard on it. After setting the body position, you need to raise the pelvis as much as possible and try to make a bridge that is familiar to everyone. This exercise will help increase flexibility and normalize blood circulation in the pelvic organs.
- mamat. You should sit comfortably in a chair, straighten your shoulders fully and lean forward slightly. After that, you need to press as hard as possible on the chair with the muscles of the perineum and try to stick to it, after 2-4 seconds of static tension, you can relax. You need to repeat the exercise at least 10 times and at the same time control the phase of tension and relaxation.
- Corkscrew. To do this exercise, you need to sit on a bench facing backwards and hold it with both hands. After that, you need to do a circular movement in a clockwise direction, trying to do breathing movements with the help of the abdominal muscles.
- Cobra. The technique for doing the exercise is as follows. A man should lie on his back, close his legs and place his palms at shoulder level. On inspiration, you should lift your head, bend your back with a "cat", while your hands act as support. Then you need to stay in this position for 7-12 seconds, while taking a deep breath and exhaling calmly. Returning to the starting position, you need to make sure that the chin is raised.
- Let's make a hula hoop. A circular rotation of the pelvis will help activate blood flow in this area, stretching muscle fibers and ligaments, thus preparing them for further training. You need to be straight, open your legs shoulder -width apart, place your hands at belt level, and then start driving the pelvis in a circle. You can start by doing 20-30 rounds in one direction. Rotation should not be too slow or, conversely, dynamic. It is necessary to maintain an average rhythm of rotation and gradually increase the load. If you want, you can buy regular hula hoops, which will make the workout more complete.
Decreased potential is a problem that every man will face one day. However, it only depends on him at what age there will be a decline in sexual performance. The fact is that only proper nutrition, adequate physical activity, healthy sleep and a decrease in the amount of stress can have a positive effect on health. Thus, complex lifestyle changes can improve male genital function and exercise plays a major role in the potential in this conservative therapy.