Men over the age of 40 often have potency problems. Sometimes this can happen at an even younger age. However, you don’t have to panic right away and start taking a handful of medication. There are other ways to increase potency that can be used at home.
Cause
Above all, you need to understand the reasons why male strength can decrease. This could be wrong:
- stress, nervous shock, prolonged depression;
- cardiovascular diseases;
- bad habits;
- metabolic problems;
- diseases of the spine;
- abnormal genital structure or other physical pathologies.
All of these causes have some effect on male potency, so you should try to eliminate them.
Sports
There is an opinion that sport does not have a very positive effect on male strength. However, this is not entirely true. After all, it is not quantity but quality that is most important in this business. That is, you don’t have to exercise all day, not letting your body rest, but you have to perform all the exercises in good quality. Then a little time will be enough for a man to regain his potency.
Of course, there are sports that do not have a positive impact but, on the contrary, can make matters worse. These include:
- Riding;
- cycling;
- and species with adverse effects on pelvic organs.
In addition, strength training in which men also drink any steroid medication will not be beneficial. The fact is that the hormone testosterone is produced worse in this case, which leads not to an increase in potency but to a decrease.
But it is worth paying attention to exercises that aim to improve the spine, buttocks and thighs. In addition, stretching exercises are also helpful. Yoga also gives very good results.
Tasks
Exercises to restore potency are not complicated at all. Enough half an hour course to increase potency. They can even be run at home and do not require special simulators.
For example:
- Walk. This exercise is performed in one place. In this case, the legs should be raised high enough for the knee to press against the stomach. The back should be straight.
- The second version of the exercise looks like this: The legs should be shoulder-width apart. You have to start walking in place, but at the same time only your heels can tear off the floor. The toes must not move. In this case, the knees should be pushed forward as far as possible and the speed of the movements should be gradually increased.
- Another exercise that helps improve potency is: Legs are shoulder-width apart. The muscles of the buttocks should be tensed tightly, imagining that an object should be held between them.
- An exercise as simple and fairly old as a "bridge" also has a beneficial effect on a man's strength. He must lie on a hard surface, bend his legs, and rest on the floor while his hands are along his body. lift the pool and stay in that position for a few seconds. Take more approaches.
- Bicycle. We also do this exercise while lying down. You should lie on your back, stretch your arms along your body, and make movements with your feet, mimicking what you do when pedaling your bike. Such a practice has a beneficial effect not only on the male reproductive system but also on the intestinal tract. It also helps strengthen the muscles of the lower abdomen.
There are also exercises that need to be performed to strengthen potency muscles. For example:
- Lie on the floor, legs bent at the knees, and shoulder-width apart. The man should then feel the muscle between the testicles and the anus. It needs to be tightened and relaxed. You can check the tension by touching this area with your fingers. You should also check that the buttocks relax at the same time.
- And one more exercise about this area: a man sitting in a chair with his back straight. Then you have to imagine that something is scattered in the chair and you try to pull it in with the muscles between your anus and your testicles. The buttocks should stay calm.
- Squatting also has a beneficial effect, but it needs to be done correctly. To do this, the man puts his feet to shoulder width and tightens his buttocks. Then he starts squatting slowly, you have to linger for a few seconds at the bottom. After that, it should rise slowly. You will need to complete this exercise 20 times. The buttocks should be constantly taut.
- Based on the squat, we also do the following exercise: The legs should be placed slightly wider than the shoulders. The man then starts squatting and has to stop when his buttocks are slightly above his knees. After stopping in this position, the man should slowly move his pelvis forward — to exhale and backward — to inhale. Execution speed may vary. This exercise should be performed at least 10 times in one approach.
As you can see, the exercises are fairly simple and do not require much physical training. If you want, you can find various videos on the Internet with instructions on how to perform gymnastics correctly.
rules
However, some rules are still worth following when implementing them. Here they are:
- the load must be gradually increased without the need for sudden movements so as not to cause damage;
- you should start classes with a small number of repetitions;
- you should perform such gymnastic exercises twice a day.
In addition, you should try to give up bad habits, stay in the fresh air more often. In the warm season, exercises can be done in nature, which gives strength and atmosphere.
If a man has a sedentary job, he should occasionally take short breaks during which he should walk a little.
It is worth paying attention to the diet, it can be useful. Overeating and a love of spicy, fried and fatty foods don’t work well.
And, of course, a positive attitude is very important. If a man gives up and doesn’t hope for anything, you probably won’t like the result. There will probably be no shift. But if you have a great desire and believe in yourself, you can achieve very good results and improve your potential.