Potency-enhancing exercise is the key to maintaining a man’s sexual strength. Exercise speeds up the work of the cardiovascular system, increases testosterone levels and helps get rid of extra pounds. Thanks to the implementation of all the described exercises, over time one will be able to achieve the desired result.
Exercise set
- Exercises for the small pool. First, a man must stand on all fours and breathe. When exhaling, one leg is pulled back and then descends to the surface and, without touching the floor, is pulled to the side (the thighs and torso should be at right angles). After bending during inhalation, the foot falls to the floor and the exercise is repeated with the other limb. You must perform at least 5 reps on each leg.
- Birch. Thanks to this exercise, you can significantly improve the flexibility of your spine, strengthen your body muscles, and improve your posture. In addition, birch reduces the pressure on the peritoneal cavity, which improves the blood supply and trophism of the pelvic organs. The technique for performing the exercise is quite simple. The man should lie on the floor and then make sure that the body reference points are the shoulders, the back of the head and the neck and all other parts are in a vertical position. If you don’t have the physical fitness you need, you can also help balance with your hands while your feet are above your head.
- Squeezing the ball. To perform this exercise, you need a small rubber or plastic ball about 20 cm in diameter. The man should stand up and put his feet shoulder-width apart, bending slightly. Then he puts the ball between his knees and tightens his buttocks. You need to start with 30 reps and raise to 50.
- Tension. The patient should lie on his back, bend his leg in the knee joint, press his foot firmly to the floor, and loosen his arm. However, you should focus as much as possible on the muscles of your pelvis and feel tension in your anus and penis. The voltage should be maintained for 3-5 seconds. The strength of the muscle fibers to contract and the number of repetitions matter, so the exercise should be repeated systematically. It can also be done standing or sitting on a stool, so you can even practice this type of gymnastics during working hours.
- Run in place. The man should stand up straight and place his feet shoulder-width apart. You can then start imitating the run without staying in place and taking your socks off the floor. The patient should raise his heel quickly and alternately while pushing his knee as far forward as possible. The effectiveness of such an exercise lies in the fact that the blood supply to the pelvic organs is more intense due to the strengthening of the cardiovascular system, which improves the erection.
- Bicycle. Most doctors are convinced that cycling practice should be a major component of gymnastics for all men. Many will find it rather strange that such physical activity helps in the fight against impotence. However, systematic implementation of the exercise improves pelvic circulation and prevents a decrease in potency. In addition, health-conscious patients should also jog, jump, and swim.
- Arc de Triomphe. The man should lie on his back with his knees slightly bent. The feet are placed on the floor and pressed firmly. After fixing the position of the body, you should lift the pool as far as possible and try to make a bridge familiar to everyone. This exercise improves flexibility and normalizes blood circulation in the pelvic organs.
- Suction. You should sit comfortably in a chair, straighten your shoulders completely, and lean forward slightly. After that, the muscles of the perineum should be pressed as hard as possible to the chair and try to stick to it, it can relax after 2-4 seconds of static tension. You should repeat the exercise at least 10 times and check the tension and relaxation phases at the same time.
- Cork-screw. To perform this exercise, you must sit on a stool and hold it with both hands. You will then need to make circular movements in a clockwise direction, trying to perform your breathing movements using your abdominal muscles.
- Cobra. The technique for performing the exercise is as follows. The man should lie on his stomach, bring his legs together, and place his palms at shoulder height. For inspiration, you should raise your head, bending your back with a "cat" while your hand is acting as a support. You should then remain in this position for 7-12 seconds while taking a deep breath and a calm exhale. Returning to your starting position, you shouldso that the chin is raised.
- Let's make the hula hoop. The circular rotation of the pelvis helps to activate blood flow in this area, stretching the muscle fibers and ligaments, thus preparing them for further training. You need to straighten, put your feet shoulder-width apart, put your hands on the level of your belt, and then you can start driving around the pool. You can start by performing 20-30 turns in one direction. Rotation should not be too slow or, on the contrary, dynamic. The average rotational rhythm should be maintained and the load should be gradually increased. If you wish, you can buy a normal hula hoop that completes the exercise.
Decreased potency is a problem that one man will one day face. However, it only depends on the age at which there will be a deterioration in sexual performance. The fact that only proper nutrition, adequate physical activity, healthy sleep and a reduction in stress can have a beneficial effect on health. Therefore, a complex lifestyle change can improve male genital function, and exercise plays a major role in building potency in this conservative therapy.