Often men over the age of 40 have problems with potency. Sometimes this can happen even at an earlier age. However, you should not immediately panic and start taking the medicine in hand. There are other ways to increase potency that can be used at home.
cause
First of all, you need to understand the reasons why a decline in male power may occur. This may be to blame:
- stress, nervous shock, prolonged depression;
- heart and blood vessel disease;
- bad habits;
- metabolic problems;
- spinal diseases;
- abnormal structure or other physical pathology of the genital organs.
All of these reasons have a certain effect on male potency, so you should try to eliminate them.
sports
There is an opinion that sports do not have a very good 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 have to do gymnastics all day, do not allow your body to rest, but you just have to do all the exercises with high quality. Then a little time will be enough for a man to regain his potential.
Of course, there are some sports that do not give a positive effect, but on the contrary, can worsen the situation. This includes:
- Horse riding;
- cycling;
- and species that have an adverse effect on the pelvic organs.
In addition, strength training, where men also take any steroid medication, will not be beneficial. The fact is that the hormone testosterone in this case is produced worse, which does not lead to an increase, but a decrease in potency.
But exercises aimed at developing the muscles of the spine, buttocks and thighs deserve attention. In addition, stretching exercises are very helpful. Yoga will also give excellent results.
Exercise
Training to restore potential is not at all complicated. Just half an hour of class a day to achieve potential growth. They can be done even at home, and no special simulator is required.
For example:
- walk. This exercise is done in one place. In this case, the legs must be raised high enough so that the knees are pressed to the abdomen. The back should be straight.
- The second version of this exercise looks like this: The legs should be shoulder -width apart. You need to start walking in its place, but at the same time only the heel can be detached from the floor. The toes cannot move. In this case, the knee should be pushed forward as much as possible, and the speed of movement should be increased gradually.
- Other exercises that help increase potency are as follows: Legs stand shoulder -width apart. It is necessary to tense the muscles of the back strongly, implying that it is necessary to hold objects between them.
- Simple and relatively long training as a "bridge" also has a good effect on male power. You need to lie on a hard surface, bend your legs and place them on the floor, while your hands are along the body. Next, you need to raise the pelvis and remain in this position for a few seconds. Take some approaches.
- A bicycle. This exercise is also done in a lying position. It should lie on your back, stretch your arms along the body, and make movements with your legs, mimicking what is done while pedaling a bike. Such exercise has a beneficial effect not only on the male reproductive system, but also on the intestinal tract. In addition, it helps strengthen the lower abdominal muscles.
There are also exercises that must be done to strengthen the potential muscles. For example:
- It should lie on the floor, legs should be bent at the knees and shoulder -width apart. Next, the man should feel the muscles that are between the testicles and the anus. It needs to be tightened and loosened. Tension can be checked by researching this area with your fingers. In addition, you need to control that the buttocks are loosened at the same time.
- And another exercise from this area: a man sits on a chair, his back should be straight. Next, you need to imagine that there is something scattered on the chair, and try to pull it with the muscles located between the anus and the testicles. The back should remain relaxed.
- Squats also have a good effect, but it must be done correctly. To do this, the man placed his legs shoulder -width apart and strained his back. Then slowly start squatting, at the very bottom you need to linger for a few seconds. After that, you need to slowly get up. You need to do this exercise 20 times. The back must always be tense.
- On the basis of squatting, the following exercises are also performed: The legs should be placed slightly wider than the shoulders. Then the guy starts squatting, and you have to stop when the buttocks are slightly above the knees. After stopping in this position, the man should slowly move his pelvis forward - to exhale, and backward - to inhale. The speed of execution may vary. This exercise should be done at least 10 times in one approach.
As you can see, the training is quite simple, does not require much physical training. If you want, you can find various videos on the Internet with instructions on how to do gymnastics properly.
rules
However, it is still worth following some rules while implementing it. Here they are:
- the load must be increased gradually, while there is no need to make sudden movements so as not to cause danger;
- you need to start the class with a small number of repetitions;
- you need to do those gymnastic exercises twice a day.
In addition, it is necessary to try to let go of bad habits, being in the fresh air more often. In the summer, exercise can be done naturally, which will add strength and mood.
If a man has an inactive job, then from time to time you need to take small breaks, during which you need to walk a little.
It is worth paying attention to your diet, it should be useful. Eating excessively and liking spicy, fried and fatty foods will not give a good effect.
And, of course, a positive attitude is very important. If a man gives up and expects nothing, then the result is unlikely to be pleasant. Most likely, there will be no shifts. But with high desire and confidence in yourself, you can achieve excellent results and increase your potential.