Often men over 40 have potency problems. Sometimes this can happen even at an earlier age. However, you don't need to panic right away and start drinking meds by the handful. 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 could be the culprit:
- stress, nervous shocks, prolonged depression;
- heart and blood vessel diseases;
- bad habits;
- metabolic problems;
- spinal diseases;
- abnormal structure or other physical pathologies of Organs genitals.
All 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 exercises with high quality. So a small amount of 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, they can make the situation worse. These include:
- Riding;
- cycling;
- and those species in which there is an adverse effect on the pelvic organs.
Also, strength training, in which men also drink any steroid drug, 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 it is worth paying attention to exercises that aim to develop the muscles of the spine, buttocks and thighs. 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 achieve an increase in potency. They can be performed even at home, and no special simulators are needed.
For example:
- Walking. This exercise is performed in one place. In this case, the legs should be raised high enough so that the knees are pressed against the stomach. The back must be straight.
- The second version of this exercise looks like this: The legs should be shoulder-width apart. You need to start walking in place, but at the same time, only your heels can be ripped off the ground. Toes should not move. In this case, the knees should be pushed forward as far as possible and the speed of movements should be gradually increased.
- Another exercise that helps improve power is the following: Feet are shoulder-width apart. It is necessary to strongly stretch the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- An exercise as simple and ancient 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 at your sides. Then you need to lift your pelvis and stay in that position for a few seconds. Take multiple approaches.
- A bicycle. This exercise is also performed lying down. It is necessary to lie on your back, stretch your arms along your body and make movements with your legs, imitating those 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 to strengthen the muscles of the lower abdomen.
There are also exercises that must be performed to strengthen the 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. Then the man should feel the muscle that is between the testicles and the anus. It needs to be tight and relaxed. Tension can be checked by probing this area with your fingers. Also, you need to control that the buttocks are relaxed at the same time.
- And one more exercise in this area: a man sits in a chair, his back must be straight. Next, you need to imagine that something is spread out on the chair and try to draw it with the muscles located between the anus and the testicles. The buttocks must 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 tenses his buttocks. Then he slowly starts to crouch, at the bottom you need to stay for a few seconds. After that, you need to go 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 a little wider than the shoulders. Then the man starts squatting and you need to stop when the buttocks are slightly above the knees. Having stopped in this position, the man should slowly move the 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, not requiring much physical training. If you wish, you can find a variety of videos on the Internet with instructions on how to correctly perform gymnastics.
the rules
However, it is still worth following some 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 these gym exercises twice a day.
In addition, it is necessary to try to give up bad habits, to be outdoors more often. In the hot season, exercises can be done in nature, which will increase strength and mood.
If a man has a sedentary job, every now and then you need to take short breaks, during which you should walk around a bit.
It is worth paying attention to your diet, it should be helpful. Overeating and a love of spicy, fried and fatty foods will not work well.
And, of course, a positive attitude is very important. If a man gives up and expects nothing, the outcome is unlikely to please. Most likely, there will be no changes. But with a great desire and faith in yourself, you can get very good results and improve your potency.