According to statistics, two out of ten men experience a decrease in potency. In 90% of cases, this is a temporary phenomenon, associated with fatigue, nervous tension, stressful situations, excessive alcohol consumption, previous illness, etc. .
If persistent weakening of erection and decreased libido develops, this is a reason to consult a doctor.
Sometimes the cause is serious diseases, for which you should consult a doctor.
In many casesPhysical exercise helps to improve strength, the action of which is aimed at improving the blood supply to the pelvic organs, and as a result, increases blood flow to the penis.
Erectile dysfunction. cause, indication
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, making sexual intercourse impossible.
"Impotence" is diagnosed when more than 25% of a man's sexual encounters have been unsuccessful.
Impotence can occur due to the following reasons.,
- Psychological disorders (stress, nervous tension, difficulties in relationships with partner, lack of self-confidence).
- hormonal imbalance.
- As a result of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Regular consumption of smoking, alcohol or drugs has harmful effects on men's health.
- Temporary impotence may develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is loss of potency.That is, the erection is weak or absent. There may also be decreased libido and lack of ejaculation.
For successful treatment you should seek medical help. The main thing is to correctly determine the cause of potency disorder. The method of treatment will depend on the cause.
Few men know that in some cases, erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
Effect of exercise to increase strength
Effect of exercise that increases strength,
- Improves blood circulation in the reproductive organs;
- Strengthening the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- Increasing the overall tone of the body.
With regular training without the use of drugs, erection increases, libido increases, mood improves and the man feels confident in his abilities. When done correctly, the effect is noticeable after a week of training. Is eligible.
Before starting training, you should consult your doctor. You cannot exercise during the active period of inflammatory diseases.
types of exercise. execution technique
The purpose of exercise is to improve blood circulation, eliminate congestion and strengthen the entire body.
A good effect is observed when training is combined with a healthy diet, you need to give up bad habits. This combination helps in many cases to avoid potency problems without the use of expensive drugs.
General rules,
- The key to success is regular practice. It is better to study in less time but every day.
- Do not overload the body. The load is increased gradually, without any sudden movements. There should be no intense pain after the exercise.
- Ideally, you should do 5-6 different exercises 2-3 times a day.
- It is advisable to include exercises to improve strength in the general exercise routine - this will increase the overall tone of the body.
- During classes, the activities are smooth, you can't hold your breath.
- It is important to approach training with a positive attitude.
The best exercises for strength are given below.
pelvic pendulum
standingStand with your feet wider than shoulder width, about a foot on each side. To followclumsyHold this posture until your buttocks become equal to your knees.
In this position, slowly move your pelvis back and forth. Inhale while moving backward, exhale while moving forward. The speed of movement may vary. It all depends on individual physical capabilities.
One approach involves moving the pelvis back and forth, In one cycle you need to do at least 10 approaches. At first, to make it easier to maintain balance, you can hold on to something with your hands.
During exercise, blood supply to the pelvic organs increases, the muscles of the joints of the thighs and legs become stronger.
The exercise will be effective only if the back-and-forth movements are made only by the pelvis and the body is motionless. If you feel vibrations in your legs, you should take a break.
running all over the place
In the standing position, do not lift your toes off the floor, work through your heels. Simulate brisk walking. Duration from 1 minute to 5.
sipping
This exercise is done on all four legs, Hands and feet should be perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis back until your buttocks rest on your heels. Your arms should remain straight. It is important to feel how the vertebrae and joints stretch. Final positionLie down on the floor with your hands extended, palms on the floor, forehead on the floor, buttocks on the heels.
Do all movements slowly, without making sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching all around is useful to prevent congestion; It warms the joints and massages the organs in the abdominal cavity. Regular stretching improves bowel function.
Stone
While standing, keep your back straight and legs slightly bent, You should squeeze and unclench the muscles of your buttocks, as if holding an imaginary stone.
squat
In a standing position, spread your legs wideStand about a foot forward on each side, shoulder-width apart. Back straight, arms along the body, look forward.
Breathe in smoothly and as you exhale, slowly sit down as far as possible without any discomfort. While at the lowest point, smoothly bend your body forward and extend your hands as far as possiblePlace between the legs. At the same time, the palms slide on the floor, and the thumbs are directed backward. The feet are turned outward 45 degrees. There is no need to keep them parallel or turn more outward.
Hold for a few seconds at the last point and start the opposite movement. While standing, take a few breaths, exhale evenly and repeat the exercise a few more times.
During exercise, the muscle tone of the perineum, buttocks and legs increases, and muscle contractions cause natural prostate massage.
clamp
Tighten and relax the muscles around the anusAs if trying to stop the process of urinating. Repeat 15 to 50 times. The exercise can be done in any position.
As a result of training, congestion is eliminated and prostate massage occurs.
strengthening the perineal muscles
The exercise is done standing, back straight, arms relaxed, Breathe normally and as you exhale, squeeze the anal muscles, hold for a few seconds and slowly relax.
Repeat again after a few seconds of rest.
For best effect, try to strain only the anal muscles without the buttocks muscles.
As a result of training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and control over the muscles that cause erection is enhanced. Additionally, exercise reduces emotional stress and frees oneself from negativity. Helps to free.
Exercise "Butterfly"
performed lying on one's back, Knees bent, legs pulled to buttocks, hands on knees.
After taking a deep breath, as you exhale, forcefully extend your knees with your hands, resisting the muscles in your legs. Breathe in. As you exhale, extend your legs while resisting with your hands. Return to starting position. Movements are smooth, without jerks.
must be repeated at least three times,
As a result, the muscles of the perineum and inner thigh are trained, and the prostate is massaged. The arms and chest are also strengthened.
Exercise "Reeds"
Performed lying on your back. Hands behind the head, hands joined together and located behind the head.
Slowly inhale and exhale, raising one leg straight up. Hold it for a moment, and then make circular movements, as if drawing a circle with your leg, one way, then the other. Each directionIn 3-4 circles.
Put your foot down. Exhale and repeat with the other leg.
It is important to keep your leg straight during exercise.
The pelvic muscles, which are located in depth, develop. Blood circulation increases, the muscles responsible for potency are stimulated. Exercise also normalizes the functioning of the digestive system and strengthens the tone of the abdominal muscles.
Bridge
Lie on your back, bend your knees, extend your arms along your body. Focus on your legs and shoulder blades, and lift your pelvis up. Breathing evenly, without jerks, smoothlyMove forward as if at the top point, pause for a few seconds and slowly return to the starting position.
You should start with 5-7 approaches, gradually increasing to 20 times,
Pelvic and abdominal muscles develop and natural stimulation of the prostate gland occurs.
water treatment
It is useful to take contrast baths for the lower body to strengthen the walls of blood vessels.
To do this, prepare two containers with cold (first cold, then gradually reduce the temperature) and hot water.
First sit in hot water, hold for 30 seconds, then hold in cold water for 30 seconds. Repeat.
This process should be done for 15 minutes daily for 2 weeks to a month,
Contraindicated for inflammatory processes in the pelvic organs.
conclusion
These are sample exercises for strength disorders, Before starting training, it is advisable to consult a doctor to develop an individual program. At the beginning of classes, you can choose 4-5 exercises. The main thing is to do regular exercises. Gradually increase the intensity. Additionally, you can and should incorporate general strengthening exercises into your training.
The causes of erectile dysfunction can be very diverse.: From psychological disorders to serious diseases. For successful treatment, the cause must be determined. Physical exercises have a good effect for many types of potency disorders. An important condition is the regularity of classes.
Exercises give maximum effect if they are combined with a special diet and giving up bad habits.