Exercise to increase potency is the key to maintaining a man's sexual power. Physical exercise speeds up 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. To begin with, a man needs to get down on all fours and take a breath. On exhalation, one leg is retracted back, after which it descends to the surface and, without touching the floor, is retracted to the side (the thigh and torso should form a right angle). After bending it while inhaling, the leg falls 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 spinal column, strengthen the muscles of the body and make your posture more correct. In addition, birch helps to reduce pressure on the peritoneal cavity, which improves blood supply and trophism of the pelvic organs. The technique for performing the exercise is quite simple. A man needs to lie on the floor, then make sure that the reference points for the body are the shoulders, the back of the head and the 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 with a diameter of about 20 cm. The man should stand and put 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 repetitions and bring up to 50.
- Voltage. The patient should lie on his back, bend his legs at the knee joint, firmly press the feet to the floor and relax his arms. At the same time, he should concentrate as much as possible on the muscles of the small pelvis and feel 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 matter, so the exercise must be repeated systematically. It can also be performed standing or sitting on a stool, so you can practice such gymnastics even during working hours.
- Run in place. The man should stand straight and place his feet shoulder-width apart, slightly bending. After that, you can begin to imitate running, while not staying in place and not taking your socks off the floor. The patient should quickly and alternately raise the heels, while 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 intense blood supply to the pelvic organs, which improves erectile function.
- Bike. Most doctors are convinced that the bicycle exercise should be the main component of gymnastics for every man. Many will find it rather 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 area and prevent a decrease in potency. In addition, health-conscious patients should also go jogging, jump rope and swim.
- Triumphal Arch. The man should lie on his back with his knees slightly bent. The feet are placed on the floor and firmly pressed to it. After fixing the position of the body, you need to raise 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 the 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 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 perform this exercise, you need to sit on a stool facing the back and grab it with both hands. After that, you need to perform circular movements clockwise, trying to carry out respiratory movements with the help of the abdominal muscles.
- Cobra. The technique for performing the exercise is as follows. A man needs to lie on his stomach, bring his legs together and put his palms at shoulder level. On inspiration, you need to raise your head, bending your back with a "cat", while your hands act as a support. Then you need to stay in this position for 7-12 seconds, while taking a deep breath and a calm exhalation. Returning to the starting position, you need to ensure that the chin is raised.
- Let's do the hula hoop. Circular rotation of the pelvis will help activate blood flow in this area, stretch the muscle fibers and ligaments, thereby preparing them for further training. You need to become even, put your feet shoulder-width apart, put your hands at the level of the belt, and then start driving the pelvis in a circle. You can start by performing 20-30 revolutions in one direction. Rotations should not be excessively slow or, on the contrary, dynamic. It is necessary to keep the average rhythm 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 that 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 a decrease in the amount of stress can have a beneficial effect on health. Therefore, a complex lifestyle change can improve the functioning of the male genital organs and exercise plays a major role in potency in this conservative therapy.