Many men after the age of 40, who experience reduced potency and erectile dysfunction, often use gymnastics to increase it. Special exercises for men to increase effectiveness can help. Thanks to such exercises, not only the body shape is improved, but the stagnation in the sedentary parts of the body is also eliminated, which helps the genitals to obtain the necessary blood flow.
What is potency
Sexologists refer to the term "effectiveness" only for male sexual behavior. This concept defines the sexual ability of a stronger gender. To some extent, potency characterizes the tension of the penis, the speed at which erections occur, and the duration of sex. Effectiveness is the ability and desire for sexual intercourse. Men with sexual problems may have many complexes, mental disorders and diseases. The normal effectiveness is roughly determined by the following external signs:
- Warm hands
- Normal weight
- Not pumping muscles;
- Self-confidence
- Clean and smooth skin;
- Develop a sense of humor;
- Strong gait;
- High IQ
- Good sense of smell;
- The voice is low.
What exercise can increase strength
People with a sedentary lifestyle need to swim in the pool or go to the gym. These activities can improve men's health and prevent genital congestion. Although, if there are already problems related to reduced effectiveness, swimming and various exercises will no longer be helpful. Therefore, you will have to use specialized exercises to increase effectiveness. There are a series of such activities:
- Bridge execution;
- Pump PC muscles;
- Practice "butterfly";
- put;
- Squat down
- Push-ups on the knees.
These physical exercises will increase effectiveness. With regular and timely implementation, you can avoid taking medication and keep your erectile function active for a long time. Usually, the purpose of exercise is to improve the blood supply to the pelvic organs, which helps to prolong the time of sexual intercourse. Effective physical exercise has the following positive aspects:
- Activate the production of testosterone;
- Eliminate stagnation in the body;
- Help relieve stress.
Exercises to improve effectiveness
In order to allow men to return to a normal sex life, sex therapists have developed a complete curriculum plan, which includes the following exercises to improve sexual performance:
- arch. We lie on our backs, stretching our arms along the body. Raise the pelvis above the floor and lower it slightly. At the same time, keep the back pressed. We did it 10 times.
- Holding the stone. Separate your legs when standing. Imagine you are squeezing a ball or stone with your knees. Tighten your muscles, just like you are trying to grasp an object. Do 10 sets of 5 seconds each.
- Rotate through the pelvis. Starting position: Feet shoulder-width apart. Perform while standing. The pelvis needs to be rotated 30-40 times in each direction with a large amplitude.
All exercises that enhance male effectiveness should be done calmly while gradually increasing the load. It is best to start the exercise with multiple repetitions, up to 20 times. In order to achieve effective results, you need to practice in a good mood. At the same time, don't forget to go to the gym and jog.
Exercise to increase effectiveness
Multiple factors cause effectiveness issues:
- Unbalanced diet;
- Chronic diseases;
- Wrong lifestyle
- bad habits;
- Destroy internal organs.
In order to avoid impotence and prostatitis, men can increase effectiveness through general strengthening physical exercises, which can be done easily at home. There are complexes developed by trainers and doctors, with the help of these complexes, you can maintain long-term physical and sexual health. Such exercises can often increase effectiveness and strengthen the male body.
Squat
Squatting is an excellent way to prevent prostatitis and prostate congestion. Such exercises help maintain the genitals and strengthen the muscles of the buttocks. It is best to start squatting 15 times. Squats must be included in the complex to restore effectiveness. It can be plie and sumo squat, classic version, shallow dynamic. Squat and strength are interrelated, because an effective squat can activate the muscles of the perineum. To practice properly, you must:
- Keep your feet shoulder-width apart;
- Take a deep breath, and when you exhale, do a slow squat;
- When you reach the bottom, parallel to the carpet, you need to put your hands between your legs;
- Put your palms on the floor;
- Then you should stop and do 5-10 breaths and exhales;
- When you inhale, you need to get up slowly;
- In the starting position, you can inhale and exhale repeatedly.
run
The easiest way to stay healthy is to run, especially for people who want to lose weight. Many doctors point out that obesity is often the cause of decreased sexual activity, so running plays an important role in sexual activity. This exercise will help strengthen one's spirit and body. In addition, this sport has the following effects on the body:
- Strengthen the nervous system, increase resistance to depression and stress;
- Improve endurance;
- Stimulate and strengthen the immune system;
- Helps maintain good health;
- Train the heart and endurance;
- Improve blood circulation in pelvic organs;
- Helps avoid insomnia;
- Strengthen the male reproductive system;
- Increased testosterone levels;
- Improve mood.
Must run in fresh air. Jogging over obstacles will increase self-esteem; long-distance running can train all muscles perfectly, increase blood circulation to the genitals, and help prolong sex. When running for the first time, you need to combine intermittent jogging with brisk walking. It is best to go to class in the morning, and exercise time should be 20 minutes a day. Warm up your muscles before jogging. Breathe evenly when running.
Restorative exercises
For men who are facing the problem of decreased sexual function for the first time, physical recovery exercises that enhance men's effectiveness will help. The most affordable and easiest way to increase attractiveness is to walk, which can perfectly improve the blood circulation of the genitals. Through this lesson, the testicles are stimulated. To achieve the effect of walking, you should walk briskly about 3 kilometers a day. There are other exercises to restore effectiveness:
- Positive step. You must travel in place for at least 5 minutes (and then may increase the time) while trying to raise your knees and pull them to your abdomen. You can put your hands behind your head. This exercise can warm up the joints.
- ski. Starting position-the leg is bent at the knee. You need to start running on the spot, while pressing your toes on the floor and lifting your heels one by one. When completing the task, you must quickly lean your knees forward.
- Butterfly. Lying on the floor, you should put your feet on your hips. Put your hands on your knees and spread your legs to your sides. The waist must not be lifted off the ground. You should try to touch the mat with your knees. You can help with your hands when moving. When you exhale, the exercise will be completed smoothly, but the muscles will be tense. The restoration of the legs was also carried out when exhaling, but the hands were helpless and resisted instead.
Exercise prostate
During the exercise to enhance effectiveness, the work of the muscles located in the pelvis is significantly improved. In addition, the pressure drop in the abdomen decreases, which leads to a natural massage of the prostate, which improves the metabolic process of the prostate and increases the blood flow to the genitals. Prostate exercise also helps to improve the function of the nervous system, the function of the adrenal glands and eliminate the inflammatory process.
Practice of prostate massage
Prostate massage has important therapeutic significance for the prevention and treatment of prostate diseases. Its implementation provides the necessary blood flow to the organs that are important for potency. Even if the procedure is performed a few hours before sexual intercourse, it can help ensure a stable erection and increase effectiveness during this period. The most effective prostate massage exercises:
- Stretch your back. Starting position-kneeling position. It is necessary to tilt the chest as far as possible to the ground for 10 seconds. Repeat 3 times.
- The anus is retracted. This can be done sitting or standing all day long. Need to forcefully contract the anus for 10 seconds. You can repeat 3 times in one method.
- Leg to chest. Lying on the floor, you should pull your bent knees to your chest. Stretch the gluteus maximus and psoas major muscles. Keep this action for 10 seconds.
- For the back muscles. On your knees, you need to tighten your abdominal muscles. Raise the arm and the other leg at the same time. Hold for 10 seconds.
Kegel exercises for male prostatitis
Exercises that are properly selected for men's effectiveness can help quickly improve the pelvic floor muscles and penile erection. In addition, the amount and intensity of ejaculation increased, and premature ejaculation disappeared. Kegel exercises are considered the most effective for men with prostatitis. The popularity of this kind of gymnastics is that it can be performed at home without prior preparation. Several Kegel exercises:
- It takes about a minute to contract the muscles of the perineum and relax them. This action must be repeated 10 times, gradually increasing the contraction time. Up to 20 seconds.
- Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the buttocks muscles and pull the anus. You need to do each method 10 times, gradually increasing to 50 times.
- Cope with a small demand. It is necessary to try to stop the injection at least 4 times. At the same time, be sure to tighten the muscles.
Exercises to improve libido
The concept of libido is psychological, and its effectiveness is physical. They are closely related. In fact, decreased libido and erectile dysfunction usually occur due to stress, psychological trauma, overwork, and anxiety, so men’s strength exercises are not always helpful here. It may be necessary to consult a psychologist and sexologist. Although there is a set of exercises including exercises to increase libido:
- Lie on your back. You need to rub your palms. We lowered our head on our right hand and put our left hand on the genitals. We tighten the anus and leg muscles, squeeze the genitals, and stretch them slightly. We do this exercise 20 times.
- Strength Training. Lifting weights helps the body produce testosterone. In this case, you can only do a few squats and push-ups.
- Walk barefoot and briskly. In this case, you do not have to walk on the carpet at home, but on the stones or grass. There are contraindications: skin diseases.