Violation of potency most often face men over 50 years of age. However, the modern pace of life and bad ecology has led to the fact that the sexual dysfunction can occur at an earlier age. To avoid this type of problems, doctors recommend to lead a healthy and active lifestyle, as well as the systematic manner of doing the exercises of power recommended by your doctor.
The benefits of physical exercise
No man, regardless of age, are not immune from disorders erectile function. How is it manifested? The first symptoms are decreased libido, lack of morning erections upon awakening, premature ejaculation or the inability of the penis to achieve necessary for sexual intercourse hardness.
The reasons of this condition can be many:
- Stagnant processes in the pelvic area.
- Bad habits (Smoking, alcohol abuse).
- An improper diet.
- Frequent stress.
For male enhancement, doctors recommend regular exercise. The Experts have developed certain complex that consists of a variety of exercises to increase the power. Among its advantages:
- Study of large muscle and keep the tone, which is very important for the normal functioning of the reproductive system.
- Thanks to regular exercise for power, increases the synthesis of testosterone – the hormone responsible for the formation of the sperm and the quality of the erection in the man.
- Due to the elimination of physical of stagnant processes in the pelvic area, which is excellent prevention of prostatitis and other urogenital system diseases.
- After a workout, the body naturally decreases the level of adrenaline. In the case in which the amount of this hormone in the male body overcome, you can develop emotional stress, which always has a negative impact on power.
- Gymnastics helps to improve the mood and the General state of the whole organism. Physical exercises promote the production of endorphins.
- Exercising to increase the power, it is always possible to get the relaxation of the muscles.
However, you must remember to exercise to improve the power to be truly effective, must be carried out regularly. To see the positive effect that a man can have after a few weeks of training.
In contrast with the use of different drugs to keep the power, physical activity has long-lasting effects. The doctors say that daily exercises of power, which allows to avoid the problems associated with sexual health in men, regardless of their age.
Daily gymnastics
It is enough to carry out daily small exercises, to avoid various problems with sexual function and the need to visit a doctor.
Squats are the most effective way to avoid problems in the gland of the prostate and other organs of the reproductive system of the man. However, to achieve the maximum effect, only those who can perform them correctly. How to do it:
- On the basis of the position of the foot, with a little placed on the side of the legs. The hands can get off or pull in front of you and the socks need to be looked at.
- The maximum tension in the muscles of the buttocks.
- Without lifting the heels from the floor down as hard as you work.
- Down as much as possible should be slightly delayed (5 seconds).
- Gently, without pulling up to the starting position.
Every morning should start with 20 squats. It will be a good prevention of prostatitis, and will help to reinforce the circulation of the blood and the body of the synthesis of testosterone.
Effective exercises
Any sexual dysfunction, a man should consult a doctor. Usually, the doctor prescribes a drug therapy, the treatment of folk remedies and exercises for impotence that help to restore the virility. The system can include various exercises for the prostate and power. This files most often recommend are:
- Kegel Exercises. To do this you can do in any position (sitting, lying, standing). The most important thing when you do this, relax the muscles of the body. You must alternatively, as much as possible to compress and relax the muscles of the perineum. Breathe deeply what you need. It is recommended to do up to 5 sets of 10 times. These exercises help to strengthen muscles PC. This will be an excellent prevention of many problems in the organs of the system, urogenital.
- On the basis of the position of the right foot. Hands easily to put on the belt, and the legs slightly bent at the knees. Strong movements for the removal of the pelvis forward then back. After each of the 10 movements should take a little break, and then the exercise is repeated. All you need to do 5 of these approaches.
- To be in a position of squatting, pull in the abdominal muscles, glutes and try to raise up the scrotum, take a deep breath. As you exhale relax the muscles. After every 10 breaths, you should take a little break. These actions help to restore the function testicular.
- Lying on the ground, a hand placed under the head, and the second in the groin. As hard as you can tensing the legs, stretching the anus. Need to make 5-10 of these approaches, and then change hands.
- The comments will ensure that if this exercise is done correctly, it can very quickly improve the potency in men. It works in the following way: to sit in a chair with a high back, turning to face her. Make slow circular movements with the pelvis. By inhale — stretch the abdominal muscles, and when you exhale – you have to engage strongly the anus. To rotate, you need to inhale and exhale.
- To stand face to the wall, put it on his finger. Bring all the body weight from one foot to the other. It is important to make sure that the socks did not come out of the plant. During the training, you should do 10 reps with small breaks in between each one.
- Lie down on your back, leaning also on the plant of feet. The hands should lie along the body. The pelvis should be lifted up, pausing at the top for a few seconds. While the muscles of the buttocks need very compress. The output will be enough for 10 climbs. With time their number has increased gradually, which leads to 70-100 times, divided into several approaches.
- A good exercise to increase the power can be called walking in place with a straight back and lowered his hands. 1 the approach is 30 seconds. After the same relaxation this exercise should be repeated.
Yoga to improve the power
Emphasise that the men who do yoga, virtually never face sexual problems. Some exercises of this practice session it is recommended to carry out even with this diagnosis, as impotence. To avoid injury, before you do them, it is advisable to do a warm-up, designed to stretch the muscles. It is important to monitor the proper implementation:
- "The plow." Lie down comfortably on your back and relax your muscles. Feet together with bottom of the back of the east. Ideally, if I could start as a no. In the first place, it is unlikely to happen, but little by little it can get. The hands must be free to lie relaxed on the floor along the body.
- The "Arc". Stretch out comfortably in the stomach and relax the muscles of the whole body. Bend your knees and your hands clasp themselves behind the ankle. To correct the posture and stay in this position for at least 5 seconds. Gradually the time should be increased.
- "Cobra". Lie down on your belly to bring the feet together. Palm trees in the rest of the plant in the centre of the chest. The upper part of the body of the elevator, the maximum pull of the lower back.
The practice of yoga allows men to strengthen the muscles and increase the circulation of the blood, as well as to gain the peace of mind. Therefore, this exercise helps to quickly resolve a variety of problems with the power, and prevent their appearance in the future.
Chinese physical exercises
Chinese medicine is known for its unique method, aimed at eliminating a variety of health problems and potency in men including. One of these methods is qigong.
A similar set of exercises gives the possibility to restore the loss of virility. Regularly perform them are recommended for those men who want to conceive a child. Qigong is based on the saturation of the whole organism with oxygen.
The advantage of this exercise is its availability. Exercise to increase the power is absolutely allowed in any convenient for men time at home. Special tools and simulators for this purpose is not necessary. It is important that the room is well ventilated, and has always had access to the outdoors. Function of the complex is its cumulative effect. The results of the first, the man may notice that after a few weeks of starting the training.
It is best to do exercises in the morning after waking up or at night before you go to sleep. But experts point out that, in order to see the effect of your training faster, which should be regular and carried out always at the same time.
The clothes must choose free, that does not hinder the circulation. Best of all, if it is made of natural fabrics. To eat or drink before the class is that it is not worth it. But after 30 to 60 minutes after the load of power, you can drink a Cup of warm herbal tea.
The first exercise of qigong
While exercise is very important to breathe deeply:
- Initial position – lying on your back. The arms extending along the body. Legs — straight.
- One leg (first left) bent at the knee and rests the foot on the ground.
- Focusing on the leg bent and the shoulders, gently, without pulling in to pick up the straight right leg, while breathing deeply.
- During the decline of the leg, so that they remain in the point when both feet are on the same line.
- On the exhale, gently put your foot down.
- The position of the feet to change – right bend fixed foot on the ground, and the left, pulling it up.
- Another leg exercise is repeated in the same order.
In the second exercise of qigong
During the execution of the complex of qigong should pay attention to the deep breath:
- Original position on her back, arms stretched along the body. The cross of the legs of the other so that the bottom was to the left.
- To make the most of deep breathing.
- The pelvis and back should be off the floor. To rely, therefore, it is necessary to in the hands, neck and left heel, trying to evenly distribute between them the whole load.
- Stay in this position and to replenish a few seconds.
- During down to the earth exhale.
- To change the position of the feet, so that the bottom was in the right.
- Repeat the exercise.
The number of repetitions is not less than 10 times.
The third exercise of qigong
The order of execution:
- Lie on your stomach with straight legs and arms.
- The rest of the floor with the palms on the level slightly below the shoulders.
- On the inhale lift the body, easy to push away from the floor. You need to arch your back and pelvis fixed on the ground.
- The maximum point of the diversion, her head tilting back. Stay in this position for a few seconds.
- During the reduction of the hull to make a slow exhale.
The number of repetitions of at least 10.
To start the training, one man can, at any age. Presents exercises help to improve the blood circulation in the pelvic area, avoid stagnant processes and strengthen muscles. If you exercise daily, after a couple of weeks later, the man will be able to notice a significant improvement in sexual function.