Exercise to increase potency is the key to maintaining a man's sexual power. Physical exercise accelerates 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. For starters, a man needs to get down on all fours and breathe. On exhalation, one leg is retracted back, after which it descends to the surface and, without touching the ground, is retracted to the side (the thigh and torso must form a right angle). After bending it while inhaling, the leg drops to the floor and the exercise is repeated with the other limb. You need to perform at least 5 repetitions 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 to reduce pressure in the peritoneal cavity, which improves blood supply and trophism of pelvic organs. The technique for performing the exercise is quite simple. A man needs to lie on the floor, so make sure the reference points for the body are the shoulders, back of the head and neck, and all other parts are in an upright position. In the absence of the necessary physical preparation, you can help yourself with your hands for balance while your legs are above your head.
- Squeezing the ball. To perform this exercise, you need a small rubber or plastic ball with a diameter of about 20 cm. The man should stand and place his feet shoulder-width apart, bending them slightly. Then he places the ball between his knees and, tensing his buttocks, squeezes it. You need to start with 30 reps and work your way up to 50.
- Voltage. The patient should lie on the back, bend the legs at the knee joint, firmly press the feet to the floor and relax the arms. At the same time, he should concentrate as much as possible on the muscles of the small pelvis and feel the tension in the anus and penis. Tension 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 performed standing or sitting on a stool, so you can practice this gymnastics even during working hours.
- Run in place. The man should stand and place his feet shoulder-width apart, slightly bent. After that, you can start imitating running, without staying in place and without taking your socks off the floor. The patient should lift the heels quickly and alternately, while pushing the knees as far forward as possible. The effectiveness of this 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 exercise should be the main component of gymnastics for every man. Many will find it strange 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 region and prevent a decrease in potency. In addition, health-conscious patients should also go jogging, skipping rope, and swimming.
- Arch of Triumph. The man should lie on his back with his knees slightly bent. The feet are placed on the floor and firmly pressed against it. After fixing the body position, you need to lift the pelvis as much as possible and try to make a familiar bridge for everyone. This exercise will help improve flexibility and normalize blood circulation in Organs pelvic organs.
- sucker. You need to sit comfortably in a chair, fully straighten your shoulders and lean forward a little. After that, you need to press as hard as possible against the chair with the muscles of the perineum and try to hold 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 tension and relaxation phase.
- Corkscrew. To perform this exercise, you need to sit on a stool facing your back and grab it with both hands. After that, you need to perform circular movements in a clockwise direction, trying to perform breathing movements with the help of the abdominal muscles.
- Snake. The technique for performing the exercise is as follows. A man needs to lie on his stomach, bring his legs together and place the palms of his hands at shoulder height. On inhalation, you need to lift your head, bending your back like a "cat", while your hands act as support. Then you need to stay in this position for 7 to 12 seconds, while taking a deep breath and calmly exhaling. Returning to the starting position, you need to ensure that the chin is up.
- Let's do the hula hoop. Circular rotation of the pelvis will help activate blood flow in this area, stretch muscle fibers and ligaments, preparing them for further training. You need to stand straight, place your feet shoulder-width apart, place your hands at belt level, and start driving your pelvis in a circle. You can start by doing 20-30 revolutions in one direction. The rotations must 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 purchase a regular hula hoop, which will make the exercise more complete.
Decreased potency is a problem every man will face one day. However, it depends only 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 decreased amount of stress can have a beneficial effect on health. Therefore, a complex lifestyle change can improve the functioning of male genitals and exercise plays an important role in potency in this conservative therapy.