Often men over the age of 40 have problems with potency. Sometimes this can happen even at an earlier age. However, you do not need to immediately panic and take medication by hand. There are other ways to increase potential that can be used at home.
ᲛReasons
First of all, you need to understand the reasons why male power can be reduced. This could be due to:
- Stress, nervous shock, prolonged depression;
- Cardiovascular diseases;
- Bad habits;
- Metabolic problems;
- Diseases of the spine;
- Abnormal structure of the genitals or other physical pathologies.
All of these causes have some effect on a man's potency, so you should try to eliminate them.
Sport
There is an opinion that sport does not have a very favorable effect on male strength. However, this is not entirely true. After all, the key in this business is not quantity but quality. That is, you do not need to do gymnastics throughout the day, do not allow the body to rest, but simply have to perform all the exercises to a high degree. Then a small amount of time will be enough for the man to regain potency.
Of course, there is a sport that does not give a positive effect, on the contrary, it can worsen the situation. ᲔYour include:
- ირიHirring on the horse;
- By bicycle;
- And those species in which there are adverse effects on the pelvic organs.
In addition, vigorous exercise in which men also take steroid drugs will not be helpful. The fact is that the hormone testosterone is produced worse in this case, which leads not to an increase, but to a decrease in potency.
But exercises aimed at developing the muscles of the spine, buttocks and thighs deserve attention. In addition, stretching exercises are beneficial. Yoga will also give us very good results.
Exercises
Potency recovery exercises are not necessarily difficult. Half an hour of lessons a day is enough to increase potency. They can be performed even at home and do not require special simulators.
For example:
- Walking. This exercise is performed in one place. In this case, the legs should be raised high enough so that the knees are pressed against the abdomen. The back should be straight.
- The second version of this exercise looks like this: the legs should be shoulder width apart. You should start walking on the ground, but at the same time only the heels can be dropped off the floor. The toes should not move. In this case the elbows should be raised as much as possible, gradually increasing the speed of movement.
- Another exercise that helps improve potency is the following: Stand with your feet shoulder-width apart. It is necessary to tense the muscles of the buttocks strongly, to imagine that it is necessary to catch the object between them.
- Simple and fairly old exercises like "bridge" also have a beneficial effect on men's strength. You should lie on a firm surface, bend your legs and rest on the floor with your hands along your body. Next, you should lift your pelvis and stay in this position for a few seconds. Take a few approaches.
- Bicycle. This exercise is also conducted in a supine position. It is necessary to lie on your back, stretch your arms along the body and make movements of the legs, imitating the movements performed during the cycling pedals. Such exercise has a beneficial effect not only on the male reproductive system, but also on the intestinal tract. In addition it helps to strengthen the muscles of the lower abdomen.
There are also exercises that must be performed to strengthen the potency muscles. For example:
- It is necessary to lie on the floor, legs bent at the knees and shoulder-width apart. The man must then feel the muscle that lies between the testicles and the anus. He needs to be tight and relaxed. Tension can be checked by examining the fingers of this zone. In addition, you need to control that the buttocks are relaxed at the same time.
- And another exercise from this area: the man is sitting on a chair, his back should be straight. Next, you need to imagine that something is scattered on the chair and try to draw it with the muscles located between the anus and the testicles. The buttocks should remain relaxed.
- Squats also have beneficial effects, but they must be performed properly. To do this, the man spreads his legs shoulder-width apart and stretches his buttocks. Then slowly start to sit down, you have to stop at the bottom for a few seconds. After that, you need to lift slowly. You should do this exercise 20 times. The buttocks should be constantly tense.
- The following exercise is also done on the basis of sitting: the legs should be placed slightly wider than the shoulders. Then the man starts to sit up and you have to stop when the buttocks are slightly above the knees. After stopping in this position, the man should slowly move his pelvis forward - to exhale, and back - to inhale. Execution speed may vary. It is necessary to do this exercise at least 10 times with one approach.
As you can see, the exercises are quite simple, do not require much physical training. If you wish, you can find on the internet various video instructions on how to properly perform gymnastics.
rules
However, it is still worth following certain rules when performing them. Here they are:
- The load should be increased gradually, while it is not necessary to make sudden movements so as not to cause damage;
- You should start the lessons with a small number of repetitions;
- You should do such gymnastic exercises twice a day.
In addition, it is necessary to abandon bad habits, to be in the fresh air more often. Exercises can be done in nature during the warm season, which will add strength and mood.
If a man has a sedentary job, then from time to time he needs small breaks during which he has to walk a bit.
It is worth paying attention to your diet, it should be useful. Excessive food and love of spicy, fried and fatty foods will not give you a good effect.
And, of course, a positive attitude is very important. If a man gives up and hopes for nothing, then the result is unlikely to please him. Most likely, there will be no changes. But with great desire and self-confidence, you can achieve very good results and improve your potential.