Exercise to increase potency is the key to maintaining a man's sexual strength. Exercise speeds up the cardiovascular system, increases testosterone levels and helps get rid of extra pounds. Thanks to all the described exercises, over time, a man will be able to achieve the desired result.
A set of exercises
- Exercises for the small pelvis. To begin, the man must get down on all fours and breathe. During exhalation, one foot is pulled back, then descends to the surface and pulled to the side without touching the ground (thigh and torso should form a right angle). After bending while breathing, the foot falls to the ground and the exercise is repeated with the other limb. You must do at least 5 repetitions on each leg.
- maple. Thanks to this exercise, you can significantly improve the elasticity of the spine, strengthen the muscles of the body and improve your posture. In addition, maple helps reduce pressure on the peritoneal cavity, which improves blood supply and trophism of the pelvic organs. The training technique is very simple. A man should lie on the ground, then make sure that the reference points for the body are the shoulders, back of the head and neck, and that all other parts are in a vertical position. If you do not have the necessary physical training, you can help yourself to balance with your hands while your feet are above your head.
- Squeeze the ball. To do this exercise, you need a small rubber or plastic ball with a diameter of about 20 cm. The man should stand and bend his legs slightly to shoulder width. Then he puts the ball between his knees and squeezes his hips. You need to start with 30 repetitions and increase to 50.
- Tension. The patient should lie on his back, bend his legs at the knee joint, press his feet firmly to the ground and relax his arms. At the same time, he should pay attention to the pelvic muscles as small as possible, feel the tension in the anus and penis. The tension should be maintained for 3-5 seconds. The strength of the muscle fiber contraction and the number of repetitions are important, so the exercise should be repeated systematically. This can be done on your feet or sitting, so you can do such gymnastics even during working hours.
- Run to the spot. The man should stand up straight and keep his legs shoulder-width apart. After that, you can start imitating running without staying in place and taking your socks off the ground. The patient should raise his heels quickly and alternately, while pushing his knees as far forward as possible. The effectiveness of such gymnastics is that due to the strengthening of the cardiovascular system, there is a more intensive blood supply to the pelvic organs, which improves erectile function.
- Bicycle. Most doctors are convinced that cycling should be a key component of gymnastics for every man. To many, it may seem strange that such physical activity helps to combat impotence. However, systematic exercise helps to improve blood circulation in the pelvic region and prevent potential decline. In addition, patients who care about their health should run, jump rope and swim.
- Arch of Victory. The man's knees should be slightly bent at the back. The feet are placed on the ground and pressed firmly to it. After determining the position of the body, you should raise the pelvis as high as possible and try to create a bridge that is familiar to everyone. This exercise will help to improve flexibility and normalize blood circulation in the pelvic organs.
- pacifier. You need to sit comfortably in a chair, fully straighten your shoulders and lean forward slightly. After that, you should press the chair with the perineum muscles as tightly as possible and try to stick to it, you can relax after 2-4 seconds of static tension. The exercise should be repeated at least 10 times and at the same time monitor the phase of tension and rest.
- tirbuşon. To do this exercise, you need to sit on a stool facing back and hold with both hands. After that, you should make circular movements in a clockwise direction, trying to perform breathing exercises with the help of the abdominal muscles.
- cobra. The technique for performing the exercise is as follows. The man should lie on his stomach, bring his legs together and place his palms at shoulder level. You need to raise your head with inspiration, bend your back with the "cat", and your hands play the role of support. Then you need to stay in this position for 7-12 seconds, while taking a deep breath and a quiet exhalation. Returning to the starting position, you must make sure that the jaw is lifted.
- Let's make a hula hoop. The circular rotation of the pelvis will help activate blood flow in this area, stretch the muscle fibers and ligaments, thus preparing them for future training. You need to be straight, keep your feet shoulder-width apart, put your hands at waist level, and then start moving your pelvis in a circle. You can start by making 20-30 revolutions in one direction. Rotations should not be too slow or, conversely, dynamic. It is necessary to maintain the average rhythm of rotations and gradually increase the load. If you want, you can buy an ordinary hula hoop that will make your workout fuller.
Potential loss is a problem that every man will face one day. But at what age the deterioration of sexual performance depends only on it. The fact is that only proper nutrition, adequate physical activity, healthy sleep and reduced stress can have a beneficial effect on health. Therefore, a complex lifestyle change can improve the functioning of the male genitals, and it plays a major role in the training potential in conservative therapy.