Often men over 40 have problems with potency. Sometimes this can happen even at a younger age. However, you do not need to immediately panic and start drinking medicine 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 may be to blame:
- stress, nervous shocks, prolonged depression;
- diseases of the heart and blood vessels;
- bad habits;
- metabolic problems;
- spinal diseases;
- abnormal structure or other physical pathologies of the genital organs.
All of 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, which does not allow 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 regain potency from him.
Of course, there are some sports that do not give a positive effect, but on the contrary, can worsen the situation. These include:
- Horse riding;
- cycling;
- and those species in which there is an adverse effect on the pelvic organs.
Also, strength training, in which men also drink steroids, 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 are aimed at developing the muscles of the spine, buttocks and thighs. Also, stretching exercises are helpful. Yoga will also give very good results.
Exercises
Exercises to restore potency are not complicated at all. Enough half an hour of classes a day to achieve a power increase. They can be performed even at home and special simulators are not required.
For example:
- Walking. This exercise is done in one place. In this case, the legs should be raised 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 torn off the floor. The toes should not move. In this case, the knees should be pushed forward as much 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 tense the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- Such a simple and rather old exercise as a "bridge" also has a beneficial effect on male power. You need to lie on a hard surface, bend your legs and rest them on the floor, while your hands are along the body. Next, you need to raise your pelvis and stay in this position for a few seconds. Take several close-ups.
- A bicycle. This exercise is also done lying down. It is necessary to lie on your back, stretch your arms along the body and perform movements with your legs, imitating those made 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 should be performed to strengthen the muscles of power. For example:
- It is necessary to lie on the floor, the legs should be bent at the knees and shoulder-width apart. Next, the man should feel the muscle between the testicles and the anus. He needs to be tight and relaxed. Tension can be checked by feeling this area with your fingers. Also, you need to check that the glutes are relaxed at the same time.
- And one more exercise of this area: a man sits on a chair, his back should be straight. Next, he must imagine that something is scattered on the chair and try to attract 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 done correctly. To do this, the man spreads his feet shoulder-width apart and stretches his buttocks. Then he slowly begins to squat, at the bottom you need to stay for a few seconds. After that, you need to get up slowly. You need to do this exercise 20 times. The glutes must be constantly tense.
- On the basis of the squat, the following exercise is also performed: The legs should be placed slightly wider than the shoulders. Then the man begins to squat and should 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. The speed of execution may vary. You need to do this exercise at least 10 times in one approach.
As you can see, the exercises are quite simple and do not require much physical training. If you wish, you can find a variety of videos on the Internet with instructions on how to perform gymnastics correctly.
rules
However, it is still worth following some rules when performing them. Are here:
- 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 such gymnastic exercises twice a day.
In addition, it is necessary to try to give up bad habits, to be in the fresh air more often. In the warm season, exercises can be done in nature, which will add strength and mood.
If a man has a sedentary job, then from time to time he needs to take short breaks, during which he should walk a little.
It is worth paying attention to his diet, it should come in handy. Overeating and love of spicy, fried and greasy foods will not give a good effect.
And, of course, a positive attitude is very important. If a man gives in and does not expect anything, the result is unlikely to be to his liking. Most likely there will be no shifts. But with a lot of desire and faith in yourself, you can achieve very good results and improve your power.