Exercises to increase potency are the key to maintaining a man's sexual power. Exercise speeds up the work of the cardiovascular system, increases testosterone levels and helps to get rid of excess pounds. Thanks to the implementation of all the prescribed exercises, over time, a man will be able to achieve the desired result.
A set of exercises
- Exercises for the small pelvis. To begin, a man must sit on all fours and breathe. During the extraction, one leg is pulled back, after which it descends to the surface and, without touching the floor, is pulled sideways (the thigh and torso should form a right angle). After bending it during suction, the foot falls to the floor and the exercise is repeated with the other limb. You should do 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 in the peritoneal cavity, which improves blood supply and trophism of the pelvic organs. The technique of performing the exercise is quite simple. A man should lie on the floor, then make sure the reference points for the body are the shoulders, the back of the head and neck, and all other parts are in a vertical position. In the absence of the necessary physical preparation, you can help yourself with your hands in balancing while your legs are above your 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 spread his legs shoulder-width apart, bending them slightly. Then place the ball between the knees and squeezing the buttocks squeeze. You should start with 30 reps and work your way up to 50.
- Tensions. The patient should lie on his back, bend his legs at the knee joint, press his feet firmly to the floor, and relax his arms. At the same time, he should focus as much as possible on the pelvic floor muscles and feel tension in the anus and penis. The voltage should be maintained for 3-5 seconds. The strength of the muscle fibers and the number of repetitions are important, so the exercise should be repeated systematically. It can also be performed standing or sitting on a bench, so you can practice such gymnastics even during working hours.
- Run instead. The man should stand up straight and place his feet shoulder-width apart, leaning slightly. After that, you can start imitating running, not standing still and not removing your socks from the floor. The patient should quickly and alternately raise the heels, pushing the 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 intensive blood supply to the pelvic organs, which improves erectile function.
- Bicycles. Most doctors are convinced that cycling should be the main component of gymnastics for every man. Many will find it quite strange that such physical activity helps in the fight against impotence. However, systematic implementation of the exercise helps to improve blood circulation to the pelvic area and prevent a drop in strength. In addition, health care patients should run, jump rope, and swim.
- Arch of Triumph. The man should lie on his back with his knees slightly bent. The feet are placed on the floor and pressed firmly into it. Once you have adjusted your body position, you should raise your pelvis as high as possible and try to make a bridge familiar to everyone. This exercise will help improve flexibility and normalize blood circulation to the pelvic organs.
- Pinjoll. You should sit comfortably in a chair, fully straighten your shoulders, and lean forward slightly. After that, you should press as much as possible against the chair with the perineum muscles and try to climb on it, after 2-4 seconds of static tension, you can relax. You should repeat the exercise at least 10 times and at the same time control the phase of tension and relaxation.
- Cap screw. To perform this exercise, you should sit on a bench in front of your back and grasp it with both hands. After that, you should make circular movements in a clockwise direction, trying to perform breathing movements with the help of the abdominal muscles.
- Cobra. The technique for performing the exercise is as follows. A man should lie on his stomach, join his legs and place his palms at shoulder level. With inspiration, you should raise your head, bending your back with a "cat" while your hands act as support. Then you should stay in this position for 7-12 seconds, taking deep breaths and a quiet exhalation. Returning to the starting position, you need to make sure that the chin is raised.
- Let's make hula hoop. The circular rotation of the pelvis will help activate blood flow to the area, stretching the muscle fibers and ligaments, preparing them for further training. You should get up straight, place your feet shoulder-width apart, place your hands at belt level, and then begin to straighten your pelvis in a circle. You can start by performing 20-30 rotations in one direction. Rotations should not be too slow or, conversely, dynamic. It is necessary to maintain the average pace of rotations and gradually increase the load. If you want, you can buy a regular hoop hula, which will make the exercise more complete.
Decreased strength is a problem that every man will face one day. However, it only depends on at what age there will be a deterioration in sexual performance. The fact is that only proper nutrition, adequate physical activity, healthy sleeping and reducing the amount of stress can have a beneficial effect on health. Therefore, a complex lifestyle change can improve the functioning of the male genitals and exercise plays a major role in potency in this conservative therapy.