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 the level of testosterone and helps to get rid of extra pounds. Thanks to the implementation of all the exercises described, over time a man can achieve the desired result.
A set of exercises
- Exercises for the small pelvis. First, a man has to get on all fours and take a breath. On the exhale, one leg is pulled back, after which it sinks to the surface and, without touching the floor, is pulled back to the side (thighs and torso should form a right angle). After bending on the inhale, the leg falls to the floor 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 significantly improve the flexibility of the spine, strengthen the muscles of the body and correct your posture. In addition, birch helps reduce pressure on the abdominal cavity, which improves blood circulation and trophism of the pelvic organs. The technique for performing the exercise is quite simple. A man must lie on the floor and then make sure that the reference points for the body are the shoulders, back of the head and neck and all other parts are in a vertical position. In the absence of the necessary physical preparation, you can use your hands to help yourself balance while your legs are overhead.
- Squeeze the ball. To perform this exercise you will need a small rubber or plastic ball about 20cm in diameter. The man should stand and place his feet shoulder-width apart and bend them slightly. Then he clamps the ball between his knees, tenses his buttocks and squeezes it. You need to start with 30 reps and build up to 50.
- voltage. The patient should lie on his back, bend his legs at the knee joint, press his feet firmly on the floor and relax his arms. He should concentrate as much as possible on the muscles of the small pelvis and feel tension in the anus and penis. The tension should be held for 3-5 seconds. The strength of the muscle fiber contraction and the number of repetitions are important, so the exercise must be repeated systematically. It can also be done standing or sitting on a stool, so you can practice such gymnastics even during working hours.
- Run on the spot. The man should stand up straight with 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 while pushing the knees forward as far as possible. The effectiveness of such gymnastics is due to the fact that by strengthening the cardiovascular system, there is more intensive blood flow to the pelvic organs, which improves the ability to have an erection.
- Bicycle. Most medical professionals are convinced that bicycle gymnastics 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 will help to improve blood circulation in the pelvic area and prevent a drop in potency. In addition, health-conscious patients should also go jogging, jumping rope and swimming.
- triumphal arch. The man should lie on his back with his knees slightly bent. Feet are placed on the floor and pressed firmly on it. Having fixed the position of the body, you need to raise the pelvis as much as possible, trying to create a familiar bridge for everyone. This exercise will help improve flexibility and normalize blood flow to the pelvic organs.
- Suction cup. You need to sit comfortably in a chair, fully straighten your shoulders and lean forward a little. After that, you need to push against the chair as hard as you can with your perineal muscles and try to hold onto it. After 2-4 seconds of static tension, you can relax. You must repeat the exercise at least 10 times while controlling the phase of contraction and relaxation.
- Corkscrew. To perform this exercise you need to sit on a stool facing backwards and grab it with both hands. After that, you need to perform circular movements in a clockwise direction, trying to make breathing 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, bringing his legs together and placing his palms at shoulder level. On inspiration, you need to raise your head and bend your back with a "cat", while your hands serve as a support. Then you need to stay in this position for 7-12 seconds, while taking a deep breath and calmly exhaling. Returning to the starting position, you need to make sure that the chin is lifted.
- Let's do the hula hoop. The circular rotation of the pelvis helps to activate blood circulation in this area, stretching the muscle fibers and ligaments, thus preparing them for further training. You need to get straight, 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 doing 20-30 turns in one direction. Rotations should not be excessively slow or, on the contrary, dynamic. It is necessary to maintain the average rhythm of rotation, gradually increasing the load. If you want, you can buy 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 sexual performance deteriorates. The fact is that only proper nutrition, sufficient physical activity, healthy sleep and reducing stress levels can have a positive 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 with this conservative therapy.