Men over the age of 40 often 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 handfuls. There are other ways to increase potency that can be used at home.
Reasons
First of all, you need to understand the reasons why a decrease in male strength may occur. This may be to blame:
- stress, nervous breakdowns, prolonged depression;
- heart and blood vessel diseases;
- bad habits;
- metabolic problems;
- diseases of the spine;
- abnormal structure or other physical pathologies of the genital organs.
All of these causes have a definite 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, the main thing in this business is not quantity, but quality. That is, you do not need to do gymnastics all day, not allowing your body to rest, but you just need to perform all high-quality exercises. Then a little time will be enough for the man to regain his potency.
Of course, there are some sports that do not give a positive effect, but on the contrary, can worsen the situation. They include:
- Horseback riding;
- Cycling;
- and those species in which there is an adverse effect on the pelvic organs.
In addition, strength training, in which men also take all kinds of steroid drugs, will not be useful. The fact is that the hormone testosterone in this case is produced worse, which leads not to an increase but to a decrease in potency.
But exercises that focus on the development of the back muscles, buttocks and thighs are worth paying attention to. In addition, stretching exercises are useful. Yoga will also give a very good result.
Exercises
Potency recovery exercises are not complicated at all. Half an hour of exercise a day is enough to increase potency. They can be performed even at home and do not require special simulators.
For example:
- A walk. 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 shoulder-width apart. You need to start walking on the spot, but at the same time only the heels can be torn off the floor. The toes should not move. In this case, the knees should be pushed as far forward as possible, and the speed of movement should be increased gradually.
- Another exercise that helps improve potency is the following: The legs are shoulder-width apart. You need to tense the muscles of the buttocks, imagining that you need to hold an object between them.
- Such a simple and quite old exercise as "bridge" also has a beneficial effect on male strength. You should lie on a hard surface, bend your legs and rest them on the floor while your arms are along your body. Then you should liftpelvis and stay in that position for a few seconds. Make a few approaches.
- Wheel. This exercise is also performed lying down. You need to lie on your back, stretch your arms over your body and make movements with your legs, imitating those that are performed when turning a bicycle. Such exercise 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 muscle potency. For example:
- You need to lie on the floor, legs should be bent at the knees and shoulder-width apart. The man should then feel the muscle between the testicles and the anus. You need to tighten and relax. The tension can be checked by probing this area with your fingers. In addition, you need to control the butt to be relaxed at the same time.
- And another exercise in this area: a man sitting on a chair, his back should be straight. Then you have to imagine that something is scattered on the chair and try to attract it with the muscles located between the anus and testicles. The hindquarters must 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 strains his buttocks. Then slowly begin to squat, at the very bottom you need to stay for a few seconds. Then you have to rise slowly. You need to do this exercise 20 times. The hindquarters must be constantly tense.
- The following exercise is performed on the basis of squats: The legs should be slightly wider than the shoulders. Then the man begins to squat and you should stop when the buttocks are slightly above the knees. After stopping in this position, the man should slowly move his pelvis forward - to exhale, and back - to inhale. Execution speed may vary. You need 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 training. If you wish, you can find various videos on the Internet with instructions on how to perform gymnastics properly.
rules
However, it is still worth following some rules when following them. Here they are:
- the load should be increased gradually, without the need to make sudden movements to avoid injury;
- you need to 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 give up bad habits, to be more often in the fresh air. During the warm season you can do exercises in nature, which will add strength and mood.
If the man has a sedentary job, then from time to time you should take short breaks, during which you should walk a little.
It is worth paying attention to your diet, it should be useful. Overeating 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 person gives up and does not hope for anything, then the result is unlikely to please. There will probably be no shifts. But with great desire and faith in yourself you can achieve very good results and improve your potency.