Often men over 40 have problems with potency. Sometimes this can happen even at an earlier age. However, you do not need to immediately panic and start taking medicine in fists. There are other ways to increase power 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 could be the culprit:
- stress, nervous concussions, prolonged depression;
- cardiovascular diseases;
- bad habits;
- metabolic problems;
- spinal diseases;
- abnormal structure or other physical pathology of the genitals.
All of these reasons have a definite impact on male potency, so you should try to eliminate them.
sports
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. This means, you do not need to do gymnastics all day, not allowing your body to rest, but you just need to perform all the high quality exercises. Then a little time will be enough for a man to restore his power.
Of course there are some sports that do not give a positive effect, but on the contrary, can worsen the situation. This includes:
- Horseback riding;
- cycling;
- and those species in which it has a negative effect on the pelvic organs.
In addition, strength training, in which men also take some steroid medication, will not be helpful. The fact is that the hormone testosterone in this case is produced worse, which leads not to an increase, but to a decrease in strength.
But exercises aimed at developing the muscles of the spine, buttocks and thighs are worth paying attention to. In addition, tightening exercises are beneficial. Yoga will also give a very good result.
exercise
Exercises to restore potency are by no means complicated. Half an hour of training a day is enough to achieve an increase in strength. They can also be performed at home, and no special simulators are required.
For example:
- Walking. This exercise is performed in one place. In this case, the legs should 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 as wide as the shoulders. You should start walking on the spot, but at the same time only the heels can be detached from the floor. The toes should not 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 strength is as follows: The legs stand shoulder-width apart. It is necessary to tighten the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- An exercise as simple and quite old as a "bridge" also has a beneficial effect on male strength. You should lie on a firm surface, bend your legs and support them on the floor while your hands are along your body. Next, you should raise your pelvis and stay in this position for a few seconds. Take a few approaches.
- A bicycle. This exercise is also performed lying down. It is necessary to lie on your back, spread your arms along the body and make movements with your legs, imitating what is performed when pedaling 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 performed to strengthen the potency muscles. For example:
- It is necessary to lie on the floor, legs should be bent at the knees and separated at shoulder width. Next, the man should feel the muscle located between the testicles and the anus. It should be tightened and relaxed. Tension can be controlled by examining this area with your fingers. In addition, you should 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 in the chair and try to pull 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 legs shoulder-width apart and stretches his buttocks. Then slowly begin to sit down, at the end you have to stand for a few seconds. After that, you need to get up slowly. You need to do this exercise 20 times. The buttocks should be constantly tense.
- Based on the collection, the following exercise is also performed: The legs should be placed slightly wider than the shoulders. Then the man starts to sit up, and you have to stop when the buttocks are slightly above the knees. Standing 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 approach.
As you can see, the exercises are quite simple, do not require much physical exercise. If you wish, you can find a series of videos online with instructions on how to properly perform gymnastics.
rule
However, it is worth following a few rules when performing them. Here they are:
- the load should be increased gradually, while it is not necessary to make sudden movements so as not to cause harm;
- you should start classes with a small number of repetitions;
- you should do such gymnastic exercises twice a day.
In addition, it is necessary to try to get rid of bad habits, to be more often in the fresh air. In the warm season, the exercises can be done outdoors, which will add strength and mood.
If a man has a sedentary job, then occasionally you should take small breaks, during which you should take a short walk.
It's worth paying attention to your diet, it should be beneficial. Excessive eating and 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, then the result is unlikely to be satisfied. Most likely, there will be no shifts. But with a great desire and confidence in yourself, you can achieve very good results and improve your strength.