Exercise to increase potency is the key to maintaining a man's sexual power. Exercise speeds up the work of the cardiovascular system, increases testosterone levels and helps shed extra pounds. Thanks to the implementation of all the described exercises, over time, a man will be able to achieve the desired result.
A series of exercises
- Exercises for the small pelvis. To begin with, a man needs to get on all fours and catch his breath. On exhalation, one leg is retracted backwards, 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 during inhalation, the leg falls to the ground 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 greatly 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 on the peritoneal cavity, improving blood supply and trophism of the pelvic organs. The technique for performing the exercise is quite simple. A man must lie down on the floor, so 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 upright. In the absence of the necessary physical preparation, you can help yourself with the hands in balance while the legs are above the head.
- Squeeze the ball. To perform this exercise, you need a rubber or plastic ball with a diameter of about 20 cm. The man should stand upright and spread his feet shoulder-width apart, bending them slightly. Then he puts the ball between his knees and, straining his buttocks, squeezes it. You need to start with 30 reps and work up to 50.
- Voltage. The patient should lie on his back, bend the legs at the knee joint, press the feet firmly to the floor and relax the arms. At the same time, he should focus as much as possible on the muscles of the small pelvis and feel the tension in the anus and penis. The tension should be maintained for 3-5 seconds. The strength of the contraction of muscle fibers 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 that such gymnastics can be practiced even during working hours.
- Run in place. The man should stand straight 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 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 intense blood supply to the pelvic organs, which improves erectile function.
- Bicycle. Most doctors are convinced that cycling 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 exercise helps improve blood circulation in the pelvic area and prevent a decrease in potency. In addition, health-conscious patients should also jog, jump rope, and swim.
- Arch of Triumph. The man should lie on his back with his knees slightly bent. His feet are placed on the floor and pressed firmly on it. Having fixed the position of the body, it is necessary to raise the pelvis as much as possible and try to create 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 slightly. 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 have 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. Next, you need to make circular movements in a clockwise direction, trying to perform 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 place his palms at shoulder height. On inspiration, you need to raise your head, bending your back with a "cat", while your hands serve as 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 make sure that the chin is raised.
- Let's do the hula hoop. The circular rotation of the pelvis will help activate blood flow in this area, stretch the muscle fibers and ligaments, thus preparing them for further training. You need to become straight, spread your feet shoulder-width apart, place your hands at waist height, and then begin guiding your hips in a circle. You can start by performing 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 rhythm of the rotations and gradually increase the load. If you wish, you can buy a regular hula hoop, which will make the exercise more complete.
The decrease in potency is a problem that every man will have to face one day. However, it only depends 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 an important role in potency in this conservative therapy.