Men over the age of 40 often have problems with potency. Sometimes this can happen even at an early age. However, it is not necessary to immediately panic and start drinking medicine in handfuls. There are other ways to increase potency that can be used at home.
Causes
First of all, it is necessary to understand the reasons why a decrease in male potency can occur. This could be to blame:
- stress, nervous shocks, prolonged depression;
- diseases of the heart and blood vessels;
- bad habits;
- metabolic problems;
- diseases of the spine;
- abnormal structure or other physical pathologies of the genital organs.
All these reasons have some 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 have 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:
- Equitation;
- Cycling;
- and those species in which there is a negative effect on the pelvic organs.
In addition, strength training, in which men also drink steroid drugs, will not be helpful. The fact is that the testosterone hormone 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 spinal muscles, 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. Half an hour of lessons a day is enough to get an increase in power. They can also be performed at home and no special simulators are required.
For instance:
- On foot. This exercise is performed in one place. In this case, the legs must be raised high enough so that the knees are pressed against the stomach. 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 place, but at the same time only the heels can be torn off the floor. The toes shouldn't move. In this case, the knees should be pushed as far forward 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 strain the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- Such a simple and rather ancient exercise 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 along the body. Next, you need to lift your pelvis and stay in this position for a few seconds. Make several approaches.
- A bicycle. This exercise is also performed lying down. It is necessary to lie on your back, stretch your arms along the body and make movements with the legs, imitating those that are performed when pedaling on 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 need to be done to strengthen the power muscles. For instance:
- 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 that is located between the testicles and the anus. He needs to be tight and relaxed. Tension can be controlled by probing this area with your fingers. In addition, it is necessary to check that the buttocks are relaxed at the same time.
- And another exercise from this area - a man sits in a chair, his back should be straight. Next, you need to 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 should 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 stretches his buttocks. Then he slowly starts to squat, basically it is necessary to linger for a few seconds. After that, you need to slowly increase. You need to do this exercise 20 times. The buttocks must be constantly strained.
- 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 you need 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. Execution speed may vary. It is necessary to perform this exercise at least 10 times in one approach.
As you can see, the exercises are quite simple, they do not require a lot of physical training. If you wish, you can find a variety of videos on the Internet with instructions on how to do gymnastics correctly.
rules
However, it is still worth following some rules when running. Here they are:
- the load must be gradually increased, while it is not necessary to make sudden movements in order not to cause damage;
- you have to start lessons with a limited number of repetitions;
- you have to do these gymnastic exercises twice a day.
In addition, it is necessary to try to give up bad habits, in order to be outdoors more often. In the warm season, exercises can be performed in nature, which will add strength and mood.
If a man has a sedentary job, then from time to time you need to take small breaks, during which you should walk a little.
It is worth paying attention to your diet, it should be useful. Overeating and a love of 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 hopes for nothing, the result is unlikely to please. Most likely, there will be no shifts. But with great desire and self-confidence, you can achieve great results and improve your potency.