According to statistics, two out of ten men have reduced potency. In 90% of cases, this is a temporary phenomenon, which is caused by fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illness, etc. b. u. s.
If permanent weakening of erection and decreased libido develops, this is a reason to consult a doctor.
Sometimes the reason is serious diseases, for which you need to consult a doctor.
In many casesPhysical exercise helps improve potency, its action is aimed at improving blood supply to the organs of the pelvis, and as a result, blood flow to the penis increases.
Erectile dysfunction. Causes, symptoms
Erectile dysfunction or impotence is the absence or severe weakness of an erection in a man, making sexual intercourse impossible.
A diagnosis of "impotence" is made if a man has failed in more than 25% of sexual intercourses.
Impotence can occur for the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relationship with a partner, self-doubt).
- Hormonal imbalance.
- As a result of vascular diseases.
- As a result of dysfunction of the central nervous system (effects of stroke, trauma, tumors of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Regular use of tobacco, alcohol or drugs can have negative effects on men's health.
- Temporary impotence can occur as a result of sexually transmitted diseases and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is impaired potency, that is, the erection is weak or absent. There may also be decreased libido and lack of ejaculation.
For successful treatment, you need to seek medical help. The most important thing is to correctly identify the cause of the violation potential. Treatment depends on the cause.
Few men know that it is possible to improve erection in some cases with the help of special exercises, the responsible potency of strengthening muscles.
Potency to increase the effect of exercises
The effect of exercises increases the potency:
- improvement of blood circulation in reproductive organs;
- strengthen the muscles of the perineum, hips, legs;
- elimination of stagnation;
- increase the general tone of the body.
Using drugs without regular training, erection increases, libido increases, mood improves, and a person gains confidence in his abilities. When done correctly, results can be seen after a week of training.
Before you start exercising, you should consult your doctor. Do not exercise during the active period of inflammatory diseases.
Types of exercises. Performance technique
The purpose of the exercises is to improve blood circulation, eliminate congestion, and strengthen the body as a whole.
Good results are observed when training is combined with proper nutrition, bad habits should be avoided. This combination helps in many cases to avoid problems with the use of expensive drugs without potency.
General rules:
- The key to success is regular practice. It is better to read less time, but every day.
- Do not overload the body. The load is suddenly stationary and gradually increases. There should be no severe pain after exercise.
- Ideally, you should do 5-6 different exercises 2-3 times a day.
- It is reasonable to introduce exercises to increase the potency of general exercises - it increases the general tone of the body.
- During the lesson, the movements are smooth, you can't hold your breath.
- It's important to exercise with a positive attitude.
Below are the potential for the best exercises.
Pelvic pendulum
StableStand with your feet shoulder-width apart, about a foot's length apart. to followkneel downuntil your hips are level with your knees. Hold this pose.
In this position, slowly move your hips back and forth. Breathe in as you move backward, breathe out as you move forward. Movement speed may vary. It all depends on individual physical capabilities.
One technique involves rolling the hips back and forth, at least 10 methods should be performed in one cycle. At first, you can hold something with your hands to make it easier to balance.
During exercise, blood supply to pelvic organs increases, thigh muscles and leg joints are strengthened.
The exercise is effective only when the back and forth movement is performed only with the hips and the body is still. If your legs start shaking, take a break.
Running in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulate brisk walking. Duration from 1 to 5 minutes.
Swallowing
This exercise is performed on all fours. Hands and feet are strictly perpendicular to the floor.
As you inhale and exhale, gently tilt your hips back until your hips are resting on your heels. Your arms should be straight. It is important to feel how the spine and joints are stretched. In the last position, the outstretched hands lie on the floor with palms, forehead on the floor, hips on the heels.
Perform all movements slowly, without sudden movements and without holding your breath. At first 3 methods are enough, then increase to 10 times a day.
Stretching on all fours is useful for preventing congestion, warming the joints and massaging the organs in the abdominal cavity. Regular stretching improves bowel function.
Stone
While standing, keep your back straight and bend your legs slightly. It is necessary to squeeze and open the muscles of the pelvis as if holding an imaginary stone.
Squats
In a standing position, spread your legs wide, about a foot length on each side of the shoulder width. Back straight, arms along the body, facing forward.
Breathe evenly and while exhaling, sit as quietly as possible without discomfort. Standing at the lowest point, lean your body forward and place your hands between your legs as far as possible. At the same time, the palms slide along the floor and the thumbs are directed back. The legs are turned outwards at 45 degrees. There is no need to place them parallel or point them outwards more.
At the end point, freeze for a few seconds and begin the reverse movement. Stand up, take a few breaths, breathe evenly and repeat the exercise a few more times.
During exercise, the tone of the muscles of the perineum, hips and legs increases, due to the contraction of the muscles, a natural massage of the prostate gland occurs.
Clamp
Tighten and relax the muscles around the anusas if trying to stop urination. Repeat 15 to 50 times. The exercise can be done in any position.
As a result of the training, blockages are removed and the prostate gland is massaged.
Strengthening the perineal muscles
The exercise is performed in a standing position, the back is straight, the arms are relaxed. Take a normal inhalation, squeeze the muscles of the anus while exhaling, hold for a few seconds and relax slowly.
After resting for a few seconds, repeat.
For best results, try to strengthen only the muscles in the anus, not the pelvic muscles.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate gland is massaged, and the control of the muscles that cause an erection is strengthened. Additionally, exercise can reduce emotional stress and help you clear your mind of negativity.
"Butterfly" exercise
It is performed lying on the back. The knees are bent, the legs are drawn up to the hips, the hands are on the knees.
After taking a deep breath, force your hands and knees to extend as you exhale, resisting with your leg muscles. To breath. As you exhale, return your legs to the starting position, resisting them with your hands. The movements are smooth and do not vibrate.
It should be repeated at least three times.
As a result, the muscles of the perineum and inner thighs are trained, and the prostate gland is massaged. Arms and chest are additionally strengthened.
"Cane" exercise
It is performed lying on the back. Hands behind the head, hands together, located under the back of the head.
After a slow inhale, raise one leg vertically as you exhale. Hold it for a while, then make circular motions, like a circle with your legs, to one side, then to the other. 3-4 circles in each direction.
put your foot down. Balance your breathing and repeat with the other leg.
It is important to keep the legs straight during the exercise.
The deep pelvic muscles are developed. Blood circulation increases, muscles responsible for potency are stimulated. Exercise normalizes the functioning of the digestive system and strengthens the tone of the abdominal muscles.
Bridge
Lie on your back, bend your knees and stretch your arms along your body. Focus on your feet and shoulders, and lift your hips up. Smooth movements, without jerking, even breathing. Freeze at the top for a few seconds and slowly return to the starting position.
You should start with 5-7 methods, gradually increase to 20 times.
The pelvic and abdominal muscles are developed, and the prostate gland is naturally stimulated.
Water treatments
It is useful to take contrast baths in the lower part of the body to strengthen the walls of blood vessels.
To do this, prepare two bowls with cold (first cool, then gradually reduce the temperature) and hot water.
First sit in hot water and hold for 30 seconds, then in cold water for 30 seconds. Repeat.
The procedure should be carried out for 15 minutes every day for 2 weeks to a month.
For prophylactic inflammatory processes in the organs of the pelvis.
Conclusion
These are sample exercises for potential breakdowns. Before starting training, it is recommended to consult a doctor to develop an individual program. You can choose 4-5 exercises at the beginning of the lesson. The key is regular exercise. Gradually increase the intensity. Additionally, you can and should incorporate general strengthening exercises into your training.
The causes of erectile dysfunction can be very different.: from psychological disorders to serious illnesses. For successful treatment, it is necessary to determine the cause. For many types of disorders, physical activity is beneficial. An important condition is the continuity of lessons.
Exercises give the maximum effect if they are combined with a special diet and stop bad habits.