Often, men over the age of 40 have problems with potency. Sometimes this can happen at an earlier age. However, you do not need to panic immediately and start drinking with your handfuls of medicine. There are other ways to increase potency, which can be used at home.
Reasons for
First of all, we need to understand the reasons why a decrease in male power can occur. This may be to blame:
- stress, nervous shock, protracted depression;
- heart disease and blood vessels;
- bad habits;
- problems with metabolism;
- diseases of the spine;
- irregular structure or other physical pathology of the genital organs.
All these reasons have a certain effect on male potency, so try to exclude them.
Sport
There is an opinion that sport has not a very favorable effect on men's strength. 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 letting your body rest, but you just need to perform all the exercises in a qualitative way. Then a small amount of time will be enough to allow a man to restore his potency.
Of course, there are some sports that do not give a positive effect, but on the contrary, can worsen the situation of .These include:
- equestrian sport;
- cycling;
- and those species in which there is an adverse effect on the pelvic organs.
In addition, no benefit and strength training, in which men also drink any steroid drugs, will not be useful. 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 on the exercises, which is aimed at the development of spinal muscles, buttocks and thighs, it is worth paying attention. In addition, stretching exercises are useful. Yoga will also give a very good result.
Exercises
Exercises to restore potency are not at all complicated. Enough half an hour a day to increase the potency. They can be performed even at home, without requiring any special simulators.
For example:
- Walking. This exercise is carried out in one place. In this case, the legs need to be lifted high enough 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 on the width of the shoulders. It is necessary to start walking on the spot, but only the heels can be torn off the floor. Socks should not move. Knees at the same time as much as possible to push forward, and the speed of movement gradually increase.
- Another exercise that helps improve potency is this: The legs are shoulder width apart. It is necessary to strain the muscles of the buttocks, imagining that it is necessary to keep an object between them.
- This simple and rather old exercise, like a "bridge", also has a beneficial effect on male power. You need to lie on a hard surface, legs bend and rest against the floor, hands are along the body. Next, you need to lift the pelvis and stay in this position for a few seconds. Make several approaches.
- Bicycle. This exercise is also performed lying down. It is necessary to lie on your back, hands to pull along the body, and the loan to make moves with your feet, imitating those that are performed when you twist the pedals of a bicycle. This exercise has a beneficial effect not only on the male sexual system, but also on the intestinal tract. In addition, it helps to strengthen the muscles of the lower abdomen.
There are also exercises that need to be performed to strengthen the muscles of potency. For example:
- It is necessary to lie on the floor, legs should be bent at the knees and placed on the width of the shoulders. Next, the man should feel the muscle, which is between the testicles and the anal opening. It should be strained and relaxed. Voltage can be controlled by probing this area with your fingers. In addition, you need to control that the buttocks at the same time were relaxed.
- And one more exercise from this area: the man sits on a chair, the back should be straight. Next, you need to imagine that something is scattered on the chair, and try to draw it in by the muscles located between the anal opening and the testicles. Buttocks should stay relaxed.
- Squats also have a beneficial effect, but they must be performed correctly. For this, the man puts his feet on the width of his shoulders and strains his buttocks. Then slowly begins to crouch, at the very bottom it is necessary to linger for a few seconds. Then it is necessary to slowly rise. Do this exercise 20 times. Buttocks should be constantly strained.
- Based on the squat, this exercise is also done: The legs should be placed slightly wider than the shoulders. Then the man starts crouching, at the same time it is necessary to stop when the buttocks will be slightly above the knees. Stopping in this position, the man should slowly move the pelvis forward - to the exhalation, and back - to the breath. The speed of execution can be different. It is necessary to do this exercise at least 10 times in one approach.
As you can see the exercises are fairly simple, not requiring much physical preparation. If you want on the Internet, you can find a variety of videos with instructions for the proper performance of gymnastics.
Rules
However, it's worth sticking to some rules when executing them. Here they are:
- loads need to be increased gradually, without having to make sudden movements so as not to cause harm;
- you need to start classes with a small number of repetitions;
- do such gymnastic exercises twice a day.
In addition, it is necessary to try to abandon bad habits, often to be outdoors. In the warm season, charging can be done 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 it is worth to be a bit like.
It is worth paying attention to your food, it should be useful. Overeating and love of spicy, fried and fatty dishes will not give good effect.
Well, of course, a positive attitude is very important. If a man drops his hands and does not rely on anything, the result is unlikely to please. Most likely, there will be no shifts either. But with a strong desire and belief in yourself you can achieve very good results and improve your potency.
