Men over 40 often have problems with potency. Sometimes this can happen even at an earlier age. However, you don't need 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, you need to understand the reasons why a decline in male power can occur. This can 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 a certain impact on male potency, so you should try to eliminate them.
Sports
There is an opinion that sport does not affect male power very favorably. However, this is not entirely correct. After all, this business isn't about quantity, it's about quality. That is, you do not need to do gymnastics all day and give your body a rest, you just need to perform all the exercises with high quality. Then a small period of time is enough for a man to restore his potency.
Of course, there are some sports that do not have a positive effect, but, on the contrary, can aggravate the situation. These include:
- horse riding;
- To go biking;
- and those species in which there is an adverse effect on the pelvic organs.
Also, weight training where men also drink any steroid drugs will not be conducive. The fact is that in this case the hormone testosterone is produced worse, which leads not to an increase, but to a decrease in potency.
But the exercises aimed at developing the muscles of the spine, buttocks and thighs are worth paying attention to. Stretching exercises are also helpful. Yoga will also give a very good result.
exercises
Exercises to restore potency are not complicated at all. Half an hour of classes a day is enough to achieve an increase in potency. They can even be done at home and no special simulators are required.
For example:
- Go. This exercise is done in one place. In this case, the legs need to be raised enough to press the knees 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 have to walk on the spot, but at the same time only the heels can be ripped off the ground. The toes should not move. In this case, the knees should be pushed forward as much as possible, gradually increasing the speed of movement.
- Another exercise that helps improve potency is this: Stand with your feet shoulder-width apart. It is necessary to heavily strain the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- Such a simple and quite old exercise as a "bridge" also has a positive effect on male strength. You need to lie on a hard surface, bend your legs and put them on the floor, while your hands are along the body. Next needRaise your pelvis and hold this position for a few seconds, making several approaches.
- Bicycle. This exercise is also done lying down. It is necessary to lie on your back, stretch your arms along your body and make movements with your legs that mimic those performed when pedaling a bicycle. Such an exercise has a beneficial effect not only on the male reproductive system, but also on the intestinal tract. In addition, it helps strengthen the muscles of the lower abdomen.
There are also exercises that need to be performed to strengthen the potency muscles. For example:
- It is necessary to lie on the floor, legs should be bent at the knees and shoulder width apart. Next, the man should feel the muscle located between the testicles and the anus. It needs to be tightened and relaxed. Tension can be checked by feeling this area with your fingers. Also, you need to control that the buttocks are relaxed at the same time.
- And one more 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 pull it in with the muscles between the anus and testicles. The buttocks should remain relaxed.
- Squats also have a beneficial effect, but they must be performed correctly. To do this, the man puts his feet shoulder-width apart and tenses his buttocks. Then slowly begin to squat, at the very bottom you need to linger for a few seconds. After that, you need to get up slowly. You need to do this exercise 20 times. The buttocks must be constantly tense.
- Starting from 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. Having stopped in this position, the man should slowly move his pelvis forward - to exhale and back - to inhale. Execution speed may vary. It is necessary to do this exercise at least 10 times in one go.
As you can see, the exercises are quite simple and do not require much physical training. If you wish, you can find a huge number of videos on the Internet with instructions on how to perform gymnastics correctly.
Rules
However, it is worth observing a few rules when performing it. Here you are:
- the load must be gradually increased, not requiring 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, you need to try to give up bad habits, go out into the fresh air more often. In the warm season, exercises can be performed in nature that will give 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 greasy foods are not beneficial.
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 a great will and confidence in yourself, you can achieve very good results and improve your potency.