The top exercises to increase the strength of sit-UPS, to the complex included in the

5 July 2019

Violation of potency most often, the face of the men above 50 years of age. However, the modern pace of life, bad ecology, which led to the fact that sexual dysfunction can occur at an earlier age. In order to avoid such a problem, the doctors recommend that a healthy and active way of life, as well as to systematically do exercises for strength, which is recommended by your doctor.

The benefits of exercise

No human being, regardless of their age, they are not immune from the disorder of erectile function. How is it pointing? The first signs are decreased libido, lack of morning erections upon awakening, a premature ejaculation, or the inability of the penis to achieve necessary for sexual intercourse hardness.

The reasons for this situation, you can learn more:

The quiet of the processes in the pelvic area.
Bad habits (Smoking, alcohol abuse).
An improper diet.
Frequent stress.

The increase in the male, doctors recommend regular exercise. The experts have developed certain complexes composed of a variety of exercises to increase your strength. In the course of their strengths:

A study of the major muscles, and the preservation of the tone, which is very important for the normal functioning of the reproductive system.
Thank you for the regular exercise of a power, by increasing the synthesis of testosterone – the hormone responsible for the formation of sperm and quality of erections in men.
Due to the physical elimination of the stagnant processes in the pelvic area, which is an excellent prevention of prostatitis and other urogenital system diseases.
After a workout, your body naturally reduces the adrenaline levels in the blood. In the case where the amount of this hormone in the male body is, they can develop any type of emotional stress that has a negative impact on the potency.
Gymnastics helps to improve the mood and General state of the whole system. Physical exercises stimulate the production of endorphins.
Performing the exercise to increase the potency, it is still possible to achieve a relaxation of the muscles.

However, it is important to remember that an exercise for the strengthening of the power to be truly effective, you need to exercise on a regular basis. If you want to see a positive impact on a man can be after a few weeks of training.

In contrast, with the use of a variety of drugs to maintain a power, the exercise of long-term effects. The doctors say that every single day, exercises for strength, allowing you to avoid any problems related to the sexual health of men, regardless of their age.

The daily gymnastics

It is enough to perform the basic activities of the small exercises, to avoid a variety of problems with sexual function, and you need to see a doctor.

Squats are the most effective way to prevent problems in the prostate gland and other organs of the reproductive system in males. However, in order to achieve the greatest impact, those that are able to perform them correctly. How do you do this:

Starting position – standing, with the bit placed at the foot of the page. The arms can be drop down or pull in front of you and the sock have to keep an eye out.
The maximum strain the muscles of the buttocks.
Without lifting the heel off the ground down as hard as you do.
Drop it down as much as possible, it should be with a slight delay (5 seconds).
Gently, without jerks, to rise up to the starting position.

Every morning should start with 20 squats. This will be an excellent prevention of prostatitis, will help you to enhance the circulation of blood, and the body of the synthesis of testosterone.

Effective exercises

All the sexual dysfunction a man needs to consult with a health care provider. Usually, the physician may prescribe drug therapy, treatment of folk remedies and exercises for impotence, which helps to restore your manhood. The system may include a variety of exercises for the prostate gland and a raised to the power of. This files most often recommend are the following:

Kegel Exercises. That they are unable to do so in all positions (sitting, lying down, standing up). The most important thing to do, when you do this, relax all the muscles of the body. They need the ac as much as possible to squeeze and then relax the muscles of the perineum. In the case of deep breathing, you need it. It is recommended that you do up to 5 sets of 10 times). These exercises help strengthen the PC muscles. This will be a great prevention for many of the problems in the organs of the urogenital system.
Starting position – standing straight. The arms of the easy to put on the belt, and the leg is slightly bent at the knee. By a sharp motion to withdraw the pelvis forward and then back again. For each of the 10 trends, it is necessary to take a little bit of a break, then practice again. All you have to do 5 of these practices.
However, the position of the plug, pull in the abdominal muscles, and glutes and try to raise up the scrotum, which makes a deep breath. As you exhale relax all the muscles of the. After every 10 breaths, take a little bit of a break. Such actions help restore testicular function.
Lying on the ground, with one hand placed under the head, and the other in the groin. As hard as you can, tensing your legs, slide it in the anus. Need to make 5-10 of these methods, and then change hands.
The reviews will be to ensure that the exercise is done properly, it can very quickly improve the potency in men. It works like this: you sit in a chair with a high back, and on her face. Make slow circular movements with the pelvis. The making of inhale — stretch the abdominal muscles and when you exhale – you'll need a strong part of the anus. In a spin, you will need to inhale and exhale.
Stand and face the wall, placing them on her fingers. Carry your entire body weight from one leg to the other. It is important to make sure that the socks do not come off the ground. During the course of the training, what you need to do 10 reps with small breaks in between each one.

Lying on his back, resting in the ground, by the legs. The arms should lie close to your body. The pelvis should be lifted up, at the top, for a couple of seconds at a time. While the muscles of the buttocks need to have a strong press. The start will be enough for 10 climbs. Over time, the number should gradually increase, which is 70-100 times, is divided into a number of approaches.
A good exercise for increasing the strength of the can be called walking in place with a straight back and lowered his hands. 1 it 30 seconds at a time. In the same release that the exercise needs to be repeated.

Yoga for the improvement of the potency

Noted, however, that the men who do yoga, I almost never face sexual problems. Some of the exercises in this practice, it is recommended to make this diagnosis, as impotence. In order to avoid any possible damage, prior to implementation, it's a good idea to do a warm-up, which is designed to stretch the muscles of. It is important that the monitoring of the implementation of

"The plow." Lie down comfortably on your back and relax your muscles. The feet along with the lower back is raised. The ideal situation would have been if I would have started out as the leader. First, it is unlikely to happen, but gradually you will be able to come up with. Your hands need to be free to lie relaxed on the ground along the line of the body.
"The arch". Lie down comfortably on the stomach and relax the muscles in your entire body. Bend your knees and your hands clasp themselves behind the ankle. If you want to fix the pose and stay in this position for at least 5 seconds at a time. Gradually over time, it would have to be increased.
"The Cobra". Lie down on your stomach, which brings the legs together. The palms should rest on the floor in the middle of the chest. The upper part of the body to lift up, to the peak action-packed, lower in the back.

The practice of yoga enables a man to strengthen the muscles and increase the circulation of the blood, as well as to gain peace of mind. Just as exercise helps you to resolve a number of issues with the potency, and the prevention of their occurrence in the future.

Chinese physical exercises

Chinese medicine is well known for his unique method, which is aimed at addressing a variety of health problems and potency in males, including. One of these methods is included.

A similar set of exercises provides an opportunity for the restoration of lost manhood. Regular exercise is recommended for those men who want to conceive a child. Qigong is based on the saturation of the whole organism with oxygen.

The advantage of this exercise is its availability. Exercise to increase the power of the fully permitted at any time convenient to the men of the time at home. Special tools and simulators, and for this purpose it is not necessary. It is important to make a space that is well ventilated, and to always have access to fresh air. A feature of the complex is its cumulative effect. The first results, one can see that after a few weeks of the start of the training.

Your best bet is to do the exercises in the morning after awakening or in the evening before going to bed. However, the experts note that to see the effect of your workout, the faster you need to be regular and carried out always at the same time.

The clothes must be selected freely, which does not hinder the movement of the. Best of all, if it is made of natural fabrics. To eat or drink before a class is worth it. However, after 30-60 minutes of charging to power, you can drink a Cup of warm herbal tea.

The first exercise included in the

During the exercise, it is very important that you breathe deeply:

Starting position – lying on your back. The hand, which extends along the line of the body. Foot — flat.
One leg (first the left, bent at the knee and rest the foot on the ground.
With a focus on doubled up legs and shoulders, then gently, without jerks, to pick up a straight, right on the foot, while the deep breathing.
During the lowering of the leg is stopped at the point in time when both feet are on the same line.
On the exhale, gently place the foot down.
The position of the leg to change the right – hand bend in the road is limited to foot to the floor and to the left pulling straight up.
The second leg of this exercise was repeated in the same order.

The second activity included in the

During the execution of the complex included the need to pay attention to the deep breath:

To its original position, on her back, arms stretched over your body. The feet of the cross to each other so that the bottom of the other.
To make the most of a deep breath.
The pelvis back and forth, it is to be off the floor. To rely, therefore, it is necessary to in the hands, the neck, and the left heel, trying to evenly distribute between them the whole of the burden.
Stay in this position and to stand for a few seconds at a time.
During the descent to the floor exhale.
If you want to change the position of the legs so that the bottom of the well.
To repeat the exercise.

The number of iterations is not less than 10 times.

The third activity included in the

The order of execution is:

Lie on your stomach with straight legs and arms.
The rest of the floor with the palm of the hand, at the level just below the shoulder.
On the inhale, lift the body, easily pushing it away from the floor. You need to arch your back and pelvis fixed on the ground.
The highest point of the volume, his head tilting back. Stay in this position for a few seconds at a time.
During the lowering of the hull in order to slowly exhale.

The number of repetitions of at least 10.

By the beginning of the training, a person can be at any age. Presents exercises to help the improving of the blood circulation in the pelvic area, avoid stagnant processes and to strengthen the muscles of the. If you are exercising daily, then a few weeks later, the man will be able to notice a significant improvement in sexual function.