According to statistics, two out of ten men experience reduced potency. In 90% of cases this is a transient phenomenon, which is related to fatigue, nervous tension, stressful situation, excessive alcohol consumption, previous illness, etc.
If persistent weakening of erections and decreased libido develop, this is a reason to consult a doctor.
Sometimes the cause is serious diseases, for which you should consult a doctor.
In many casesPhysical exercise helps improve strength, the action of which is aimed at improving the blood supply to the pelvic organs and therefore increasing blood flow to the penis.
Erectile dysfunction. Causes, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, making sexual intercourse impossible.
A diagnosis of "impotence" is made if a man has had more than 25% of sexual contacts that were unsuccessful.
Impotence can occur for the following reasons.:
- Psychological disorders (stress, nervous strain, difficulties in relations with the partner, lack of self-confidence).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs has a detrimental effect on men's health.
- Temporary impotence can develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is reduced potency, that is, the erection is weak or absent. There may also be a decrease in libido and lack of ejaculation.
For successful treatment, you should seek medical help. The main thing is to correctly determine the cause of the power disturbance. The treatment method will depend on the cause.
Few men know that in some cases, the erection can be improved with the help of special exercises that strengthen the muscles responsible for the strength.
The effect of exercises to increase power
The effect of strength-enhancing exercises:
- improving blood circulation in the reproductive organs.
- strengthening the muscles of the perineum, buttocks, legs.
- eliminate stagnation;
- increase in general body tone.
With regular training without the use of drugs, the erection increases, the libido increases, the mood improves and the man gains confidence in his abilities. When done correctly, the result is noticeable after a week of training.
Before starting training, you should consult your doctor. You cannot exercise during the active period of inflammatory diseases.
Types of exercises. Execution technique
The purpose of the exercises is to improve blood circulation, eliminate congestion and strengthen the body as a whole.
A good result is observed when training is combined with a healthy diet; you need to give up bad habits. This combination in many cases helps to avoid problems with potency without the use of expensive drugs.
General rules:
- The key to success is regular practice. It is better to study less time, but every day.
- Do not overload the body. The load increases gradually, without sudden movements. There should be no severe pain after exercise.
- Ideally, you should perform 5-6 different exercises a day, 2-3 times.
- It is recommended to include exercises to improve strength in general exercises - this will increase the overall tone of the body.
- During classes, the movements are smooth, you can't hold your breath.
- It is important to train with a positive attitude.
Below are the best exercises for strength.
Pelvic pendulums
StandingPlace your feet wide apart, about a foot on each side farther than shoulder-width apart. Follow alongsquatuntil your buttocks are level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale while moving backwards, exhale forwards. Movement speed may vary. It all depends on individual physical capabilities.
One approach involves moving the pelvis back and forth, in one circle you need to perform at least 10 approaches. At first, to make it easier to maintain balance, you can hold something with your hands.
During exercise, the blood supply to the pelvic organs increases, the muscles of the thighs and leg joints are strengthened.
The exercise will only be effective if the back-and-forth movement is performed only by the pelvis and the body is still. If you feel shaky in your legs, you should take a break.
Running in place
In a standing position, do not lift your toes off the floor, work with your heels. Fast walking simulation. Duration from 1 minute to 5.
Sipping
This exercise is performed on all fours. Hands and feet are strictly perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis back until your buttocks touch your heels. Your arms should remain straight. It is important to feel how the vertebrae and joints are stretched. In the final position, the outstretched hands are on the floor with palms, the forehead rests on the floor, the buttocks on the heels.
Perform all movements slowly, without sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours is useful for preventing congestion, warming the joints and massaging the organs in the abdominal cavity. With regular stretching, bowel function improves.
stone
When standing, keep your back straight and your legs slightly bent. You should tighten and loosen your gluteal muscles, as if you were holding an imaginary stone.
Occupations
In a standing position, spread your legs wide, about a foot farther on each side than shoulder-width apart. Back straight, arms along the body, look forward.
Inhale smoothly and as you exhale, slowly squat down as far as possible without discomfort. While at the lowest point, gently lean your body forward and place your hands between your legs as far as possible. At the same time, the palms slide along the floor and the thumbs are directed back. The legs are turned 45 degrees outward. You don't need to place them parallel or turn them further out.
Freeze for a few seconds at the end point and start the reverse movement. When standing, take a few breaths, smooth your breathing and repeat the exercise a few more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases and a natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the process of urination. Repeat from 15 to 50 times. The exercise can be done in any position.
As a result of the training, congestion is eliminated and prostate massage occurs.
Strengthening of the perineum muscles
The exercise is performed in a standing position, back straight, hands relaxed. Take a normal breath and as you exhale, squeeze the muscles of the anus, hold for a few seconds and gently relax.
After a few seconds of rest, repeat.
For the best result, try to stretch only the muscles of the anus without the muscles of the buttocks.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate is massaged and the control of the muscles that cause an erection is strengthened. In addition, exercise reduces emotional stress and helps release negativity.
"Butterfly" exercise
It is performed while you are lying on your back. Knees bent, legs pulled up to the buttocks, hands on knees.
After a deep breath, as you exhale, forcefully extend your knees with your hands, resisting with your leg muscles. Breathe in. As you exhale, return your legs to the starting position, resisting with your arms. The movements are smooth, without jerks.
It must be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained and a prostate massage is performed. The arms and chest are additionally strengthened.
Exercise "None"
It is performed while you are lying on your back. Hands behind the head, hands together and located under the back of the head.
After inhaling slowly, as you exhale, raise one leg vertically. Hold it for a while and then make circular motions, like drawing a circle with your foot, one way and then the other. 3-4 circles in each direction.
Lower your leg. Normalize your breathing and repeat with the other leg.
It is important to keep your leg straight during the exercise.
The pelvic muscles, which lie deep, develop. Blood circulation increases, the muscles responsible for power are stimulated. Exercise also normalizes the functioning of the digestive system and strengthens the tone of the abdominal muscles.
Bridge
Lie on your back, bend your knees, stretch your arms along your body. Focus on your legs and shoulder blades and lift your pelvis up. Perform the movements smoothly, without jerks, breathing evenly. At the top, freeze for a few seconds and slowly return to the starting position.
You should start with 5-7 approaches, gradually increase to 20 times.
Pelvic and abdominal muscles are developed and the prostate gland is naturally stimulated.
Water treatments
To strengthen the walls of blood vessels, it is useful to take contrast baths for the lower part of the body.
To do this, prepare two containers with cold (first with cool, then gradually reduce the temperature) and with hot water.
First sit in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be carried out for 15 minutes daily from 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
conclusion
These are sample exercises for strength disorders. Before starting training, it is advisable to consult a doctor to develop an individual program. At the beginning of the lessons, you can choose 4-5 exercises. The main thing is to practice regularly. Increase the volume gradually. Additionally, you can and should include general strengthening exercises in your workout.
The causes of erectile dysfunction can be very different.: from psychological disorders to serious illnesses. For successful treatment, the cause must be determined. For many types of power disorders, physical exercise has a good effect. An important condition is the regularity of the courses.
Exercises give the maximum effect if they are combined with a special diet and give up bad habits.