Often men over 40 have problems with potency. Sometimes it can happen even at an earlier age. However, you do not need to immediately panic and start drinking medicine in handfuls. There are other ways to increase potency that can be used at home.
causes
First of all, you need to understand the reasons why a decrease in male power can occur. This may be to blame:
- stress, nervous shocks, prolonged depression;
- diseases of the heart and blood vessels;
- bad habits;
- metabolic problems;
- spinal diseases;
- abnormal structure or other physical pathologies of the genital organs.
All of these reasons have a certain impact on male potency, so you should try to eliminate them.
sport
There is an opinion that sport does not have a very favorable effect on male power. However, this is not entirely true. After all, the main thing in this business is not quantity, but quality. That is, you do not need to do gymnastics all day, not allowing your body to rest, but you just need to perform all the exercises with high quality. Then a little time will be enough for a man to restore his potency.
Of course, there are some sports that do not give a positive effect, but on the contrary can aggravate the situation. These include:
- Ride a horse;
- bike;
- and species in which there is an adverse effect on the pelvic organs.
Also, strength training, in which men also drink steroids, will not be beneficial. The fact is that the hormone testosterone in this case is produced worse, 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 special attention. Also, stretching exercises are helpful. Yoga will also give a very good result.
Exercises
Exercises to restore potency are not complicated at all. Enough half an hour of classes a day to get an increase in potency. They can be performed even at home, and no special simulator is required.
For example:
- While walking. This exercise is performed in one place. In this case, the legs must be raised high enough so that the knees are pressed against the stomach. The back should be straight.
- The second version of this exercise looks like this: the legs should be shoulder width apart. You need to start walking on the spot, but at the same time only the heels can be pulled off the ground. The toes should not move. In this case, the knees should be pushed forward as much as possible, and the speed of movements should be gradually increased.
- Another exercise that helps improve power is this: feet are shoulder-width apart. It is necessary to strongly force the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- Such a simple and rather ancient exercise as a "bridge" also has a beneficial effect on male power. You need to lie down on a hard surface, bend your legs and rest them on the floor, while your hands are along the body. Then you need to lift the pelvis and stay in this position for a few seconds. Make several approaches.
- A bike. This exercise is also practiced lying down. It is necessary to lie on your back, stretch your arms along your body and make movements with your legs, imitating those that are performed when pedaling a bicycle. Such exercise has a beneficial effect not only on the male reproductive system, but also on the intestinal tract. In addition, it helps strengthen the muscles of the lower abdomen.
There are also exercises that should be done to build power muscles. For example:
- It is necessary to lie on the floor, the legs should be bent at the knees and spaced shoulder width apart. Next, the man should feel the muscle between the testicles and the anus. It should be tightened and relaxed. Tension can be checked by probing this area with your fingers. In addition, you must control that the buttocks are relaxed at the same time.
- And one more exercise from this zone: a man sits on a chair, his back should be straight. Then you need to imagine that something is scattered on the chair and try to attract it with the muscles between the anus and the testicles. The buttocks should remain relaxed.
- Squats also have a beneficial effect, but they must be performed correctly. To do this, the man spreads his feet shoulder-width apart and stretches the buttocks. Then slowly begin to squat, all the way down you need to linger for a few seconds. After that, you need to get up slowly. You need to do this exercise 20 times. The buttocks must be constantly tense.
- Based on the squat, the following exercise is also performed: The legs should be placed slightly wider than the shoulders. Then the man begins to squat, and you need to stop when the buttocks are slightly above the knees. Having stopped in this position, the man should slowly move his pelvis forward - to exhale, and backward - to inhale. Execution speed may vary. It is necessary to do this exercise at least 10 times in one approach.
As you can see, the exercises are quite simple and do not require much physical training. If desired, you can find a variety of videos on the Internet with instructions on how to perform gymnastics correctly.
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 need to start classes with a small number of repetitions;
- you need to do such gymnastic exercises twice a day.
In addition, it is necessary to try to abandon bad habits, to be in the fresh air more often. In the warm season, exercises can be performed in nature, which will add strength and mood.
If a man has a sedentary job, then from time to time you need to take small breaks, during which you should walk a little.
It is worth paying attention to your diet, it should help. Overeating and liking spicy, fried and fatty foods will not give a good effect.
And, of course, a positive attitude is very important. If a man gives up and hopes for nothing, the result is unlikely to please. Most likely there will be no change. But with great desire and self-confidence, you can achieve very good results and improve your potency.