The potential is diminished. Men often face this problem. The reasons can be very different, from age -related changes and improper lifestyle to depression and excessive excitement. Bad habits also do not improve the situation.
There are many solutions to this problem, from medicines to traditional medicine recipes and specialized gymnastic complexes. Medications work perfectly, but the results of taking them are short-lived, while the same physical exercise helps get rid of problems with potential for a long time. As a result, personal life improved. There are fewer reasons for stress.
Exercise for potential
The main cause of this disease is the process of stagnation in the pelvic area.
Thanks to directed physical effort, muscles and joints begin to work actively, blood flow improves, muscles are actively saturated with oxygen.
As a result of this work, blood rushes to the genitals, as a result, erections improve.
There are many different physical training complexes to normalize sexual activity.
The advantages of gymnastics over drugs are obvious. The latter gives guaranteed results, but most men are afraid to use it, because they are afraid of side effects, which they may not write in the annotation.
The gymnastic complex has no contraindications. Anyone can do it. Although, for health reasons, any exercise is not recommended, it can be replaced with another without compromising the final result.
Exercise action for potential
The only condition that must be observed to achieve a positive effect is order. It is best to do exercise 4 times a week, and some exercise can be done every day. Such loads are also suitable as prophylaxis. If possible, you can do the complex every day.
- As a result of sports, there is an increase in testosterone production, it is this hormone that controls the quality of erections and potency;
- Due to directed physical activity, the pelvic muscles are strengthened, which also affects potency;
- An increase in body tone leads to good health in general;
- Endurance increases, tension disappears;
- Sexual function is restored over time.
Before starting training to increase male potential at home, consulting a doctor will not be superfluous.
The exercise set should be considerate and cover all the muscles involved in the process
To do this, you need to carefully consider the whole complex as a whole.
- Large muscles must be involved. This will keep the whole body in good condition.
- Some exercises should be chosen that promote testosterone production.
- We must not forget the coccygeal part, this will relieve the process of stagnation in the pelvic area, improve blood circulation. As a result of such measures, blood flow to the genitals will also improve.
- As a result of stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. High -quality physical activity allows you to reduce adrenaline levels, relieve negative stress.
- The core of gymnastics to increase potency in men is a set of exercises that train the small muscles of the small pelvis. They are primarily responsible for the quality work of the reproductive system.
Gymnastics at home
Exercises to increase potency in men can be done not only by those who have obvious problems in bed, but also by those who have not yet had such problems.
Exercise number 1
Stand on all fours with your back straight. As you exhale, slowly lower your buttocks to your feet, making sure you touch the heel with the booty. Do not tap your hands on the elbows, palms fixed. Then, slowly get up, straighten your back well, do not bend. There is no rush, it is important to stretch well, feel all the muscles. Do it 15 times.
This simple exercise to increase potency in men should not be underestimated, it will help stretch the spine, remove existing clamps and pinch. Perfectly relieves lumbar tension, massages the prostate.
Exercise number 2
Standing, legs spread shoulder -width apart, slightly bent at the knees, hands at the waist. It is better if the clothes will not impede movement. Preferably, strip or wear something loose. Push the pelvis sharply forward, and then also backwards sharply. The lower back and legs are clearly fixed and remain in place, only the pelvis is functioning. Do it for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is great because it can be done at least every day, it does not require special conditions. If desired, you can do it at home, at work, and even on public transportation. Sitting on a bench (sofa, chair, armchair), make sure the knees are bent at right angles. Two fists should fit between the knees. Hands relaxed, lying on knees, back straight, not tense. The view is directed forward. Squeeze the gluteus muscle vigorously, hold in this position for a few minutes and relax. There should be a pause of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise to increase the potential of strengthening the small pelvic muscles, has a positive effect on the entire genitourinary system as a whole.
Exercise number 4
Lie on your back, bend your legs, place your feet closer to your buttocks. Hands along the body. While exhaling, push the pelvis as high as possible, shoulders and legs remaining on the floor. The latter was pressed firmly to the floor. The lower back should not "hang out", it needs to be fixed, all the load goes to the hips and abdomen. Repeat 10-15 times.
After a few days, exercises for male potency can be complicated by lifting the pelvis not straight up, but rocking it from side to side, or using weights, for example, kilogram dumbbells, placing it on the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, increasing blood flow.
Exercise number 5
Standing, legs spread shoulder -width apart. Squat slowly, pulling your ass back, as if there is a chair you are trying to sit on. Stretch your arms forward, and lean forward with your body to maintain balance. The knees should not be bent less than 90 degrees, while squatting, they should not protrude above the level of the socks. Exhale while squatting, while inhaling - return to starting position. Do it 10 times.
In this exercise, the load is placed on the back muscles of the thighs. If the front muscles start to ache during exercise, then you are not functioning properly. You cannot squat deeply, this is an unnecessary load on the knee joint. You can add load by adding side kicks while lifting.
This exercise to increase potency helps establish blood circulation in the pelvic area, improving the condition of his joints. In addition, this squat is great for tightening the gluteal muscles and thigh muscles.
Exercise number 6
Sit on the floor, below your knees 90 degrees. Inhale, bring the right shoulder suddenly diagonally forward and up, at the same time straighten the leg of the same name. With an exhale, slowly return to the spot. Repeat turn left. Do this alternately 10 times with each side.
Exercise number 7
Lie on your back, bend the legs at the knees, hands lying along the body. While exhaling, abruptly in an effort to spread the knee to the side, as if a spring were pressing the knee from the side. You can create this resistance with your hands. You don’t have to try to pull your knees up to the floor. It is important to monitor your breathing. It must be strong and orderly. If you breathe incorrectly, there will be no effect from the load, as there will be no oxygen saturation, as a result, and insufficient blood circulation.
Exercises to increase this potential help open up the hip joints, while the muscles of the back, inner thighs, and perineum function. Do it 15 times.
Exercise number 8
Sitting on the floor, for convenience, you can lean on your hands, placing them behind you. Put your feet on your feet and rub the top on the bottom, after that, you need to change. The range of motion should be maximum. Perform at least 30 times in 5 approaches.
As a result of this exercise to increase potency at home, the inner thigh muscles are strengthened, blood flow to the small pelvic muscles is increased. Erections are restored.
Exercise number 9
This exercise is called one of the best helpers in restoring erection and genitourinary function in general. You have to sit on the floor and start walking, alternately moving your legs forward, you don’t have to bend your knees, try not to tear your legs off the floor, your arms are bent at the elbows and work actively. You need to "walk" for 30 seconds, your back should be flat. Movement - active, with maximum forward movement. Otherwise, proper muscle tension will not occur. Do approach 5-6 with a short break.
Exercise number 10
This exercise requires a bit of focus. Lie on your back, place your right hand under your head, and your left hand on your genitals. It is important to keep your palms warm by rubbing them until they are warm. Tighten the leg and back muscles, while squeezing slightly and pulling the genitals down. Do it at least 20 times in 5 repetitions.
This simple exercise to increase potency at home helps increase blood flow to the genitals, increasing oxygen and blood supply.
Chinese training
Qigong is a special sports complex developed in China. There are several different Chinese complexes that can be used to cure various ailments. There is qigong, the purpose of which is to restore an erection. This exercise improves the tone of the pelvic floor muscles, helping to increase blood flow.
Chinese physical training for potential came to us from Ancient China, Taoist monks developed this system. In practice, this gymnastics allows not only to solve the problem of restoring male sexual function effectively, but to treat other diseases of the small pelvis.
Regular training in the Chinese method allows you to regain masculine strength. The complex is also recommended for men who want to have children. So, not so long ago in China, all young men who were going to get married had to do this qigong.
Qigong to restore sexual function allows you to weave the pelvic muscles with oxygen, helping to normalize the reproductive function of the body.
The background of male hormones is stable, the overall work of the genitourinary system as a whole is normalized, and sperm quality is improved.
Qigong
To perform this complex, you need a mat, a special mat for yoga is most suitable.
Exercise number 1
Lie on your stomach, legs stretched, arms extended along the body, palms down. Rest your palms on the floor, while inhaling, slowly lift the upper body as high as possible, back bent. The lower part of the body does not work. After reaching the maximum point, tilt your head back and correct this position for some time. Then, exhale smoothly, go down. Make the elevator at least 10 times.
While doing this exercise for potential at home, you should not tear the thighs off the floor, bend the body in the lumbar region, and do not make sudden movements. It is important to monitor respiration and the rate of execution, it is measured and uniform from beginning to end.
Exercise number 2
Position - lying on your back, arms along the body, left leg bent. Exhale slowly, at the same time lift the body with hands straightened forward and right leg straight. You should get a fold. The whole load falls on the left foot. The rise should be smooth, not sudden.
When the right knee is parallel to the left, lock in this position for a few seconds, and smoothly return to the starting point. Exhale slowly at the same time. After, change legs and repeat. Remember that you cannot bend your knees. Repeat at least 10 times.
In addition to actively supplying the pelvic muscles with oxygen, in this exercise, to increase potency in men, low pressure is trained, which also contributes to the achievement of overall goals.
Exercise number 3
Lying on the floor, arms along the body, legs crossed - right on top. Take a deep breath to absorb the air, while slowly pushing the body upwards. Only the left heel and back of the head should touch the floor, everything, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Exhale the air slowly, lowering yourself to the floor. Don't do it suddenly and don't fall. Switch feet and do it again, but the right heel serves as support. Do it at least 10 times.
This lifts the tone of the body not only the pelvic and hip muscles, but the whole body. The main thing during the exercise is to monitor your breathing, it should not be sharp with long pauses.
Exercise number 4
Lie on your back on the floor. Legs straight, hands along body. Lift both legs slowly until the sock touches the floor behind your head. At the same time, support the body with your hands, only the shoulder blades remain on the floor. Return to starting position. Don’t drop your back, go down and up without a jerk. Repeat the exercise to restore potential at least 10 times.
Exercise number 5
This exercise requires a bit of flexibility, but if you have problems with the spine, osteochondrosis or peptic ulcer, it should not be done at all. If your natural flexibility does not allow you to reach your feet with your own hands, you can use a band, rope or cords.
Lie on your stomach. Hands along the body, bend your legs at the knees, hold their ankles with your hands. Support should be on your stomach, your back bent, make sure not to fall to your side, keep balance. Take a deep breath.
While exhaling, pull your legs as close as possible to your head, your back bent as much as possible at this point, then relax and breathe again. Repeat this exercise to increase the potential 10 times.
Exercise number 6
Crawl, bow your head so you can see your feet. Inhale slowly, pull the knee of the left leg to the face. At the same time, the back remains immobile. Lock for a few seconds and return to its original position. Pull the right knee to the face, also correct the position, return to the starting point. Do it at least 10 times for each leg
Exercise number 7
Lie on the floor with your stomach. Stretch your arms diagonally, and stretch your legs. Your body should look like the intersection of two lines. One row of left leg, right arm, second row of right leg, left arm. While taking a deep breath, lift your arms, head and legs and freeze in this position for a few seconds. Concentrate all your strength in your stomach. Exhale slowly and lower the body to the starting point. Repeat at least 10 times.
If you do this set of exercises for male potency at least four times a week, in a month there will be a clear positive effect. Male strength and reproductive system activity will return. The main condition is to monitor the quality of performance. If from the first day it is not possible to complete the set number of times, you should strive to do more the next time. So that the desired result is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles during exercise will not receive the required oxygen saturation and the long-awaited self-healing will not occur.
How to increase Kegel potency
Kegel exercises can not only restore sexual function, but get rid of prostate and hemorrhoids. This exercise has a positive effect on erections as well. The big advantage of this gymnastics is that it can be done not only at home, but also at work and also on public transport and while driving. It does not require any special time, it can be done almost anywhere.
The essence of gymnastics is the exercise of a single muscle - PC. To find it, you need to interrupt the flow during urination, at this time the same PC muscles are tense. Exercise is easy, squeezing and relaxing the PC muscles. When squeezing, straighten the muscles for as long as possible, no less than 5-10 seconds, then relax for the same period of time.
Despite all the apparent simplicity, you need to start training a few times. So, for the first time, five is enough. Gradually, from day to day, the number of times can be increased. This exercise can be easily combined with other complex gymnastics to increase male potential.
Within three weeks, this exercise to improve erectile function will bring significant results.