Reduced power. Men often face this problem. The reasons for this can be very different, from age-related changes and inappropriate lifestyle to depression and nervous overstimulation. Bad habits also do not improve the situation.
There are many solutions to this problem, from medicines to traditional medicine prescriptions and specialized fitness groups. Medications work perfectly, but the effect of taking them is short-term, while the same physical exercises help eliminate power problems for a long time. As a result, personal life improves. There are fewer reasons for stress.
Strength training
The main reason for this condition is the stagnant processes in the pelvic area.
Thanks to directed physical exercise, the muscles and joints begin to function actively, blood flow is improved, the muscles are actively saturated with oxygen.
As a result of this work, blood rushes to the genitals, as a result, the erection improves.
There are many different types of physical activity routines for normalizing sexual activity.
The advantage of exercise over drugs is obvious. The latter give a guaranteed result, but most men are afraid to use them, because they are afraid of side effects, about which they may not write in the commentary.
Fitness groups have no contraindications. Anyone can do it. Even if any exercise is not recommended for health reasons, it can be replaced with another without affecting the end result.
The action of strength exercises
The only condition that must be met to achieve a positive result is regularity. It is best to do the exercises 4 times a week and some exercises can be done every day. Such a load is also suitable as a precaution. If possible, you can do the band every day.
- As a result of exercise, there is increased testosterone production, it is this hormone that controls the quality of erection and strength.
- Due to the directed physical activity, the pelvic floor muscles are strengthened, which also affects the strength.
- Increasing body tone leads to good health in general.
- The endurance increases, the intensity goes away.
- Sexual function is restored over time.
Before starting exercises to increase strength in men at home, consulting a doctor will not be unnecessary.
The set of exercises should be careful and cover all the muscles involved in this process.
To do this, you must carefully consider the entire band as a whole.
- Large muscles must be involved. This will keep the whole body in good shape.
- Several exercises that promote testosterone production should be selected.
- We must not forget the part of the coccyx, this will relieve stagnant processes in the pelvic area, improving blood circulation. As a result of such measures, blood flow to the genitals will also improve.
- As a result of stress, adrenaline is often produced, which, without finding a way out, negatively affects sexual function. High quality physical activity allows you to lower your adrenaline level by relieving negative stress.
- The core of fitness to increase strength in men is a set of exercises that train the small muscles of the small pelvis. They are the ones who are primarily responsible for the quality work of the reproductive system.
Gymnastics at home
Exercises to increase strength in men can be performed not only by those who have obvious problems in bed, but also by those who do not yet have such problems.
Exercise number 1
Climb on all fours with your back straight. As you exhale, slowly lower your buttocks to your feet, making sure to touch the heels with the boot. Do not clap your hands on the elbows, the palms are firm. Then get up slowly, straighten your back well, do not bend. There is no rush, it is important to stretch well, feeling all the muscles. Perform 15 times.
This simple exercise to improve strength in men should not be underestimated, it will help stretch the spine, removing existing sphincters and sting. Perfectly relieves lumbar tension, massages the prostate.
Exercise number 2
Stand up, feet shoulder-width apart, knees slightly bent, arms at the waist. It is best that the clothes do not obstruct movement. Ideally, undress naked or wear something loose. Push the pelvis forward sharply and then back sharply. The lower back and legs are clearly stable and remain in place, only the pelvis works. Do for 3 minutes, repeat 5 times.
Exercise number 3
This exercise is good because it can be performed at least every day, it does not require special conditions. If you want, you can do it at home, at work, and even on public transport. Sit on a stool (sofa, chair, armchair), make sure your knees are bent at a right angle. Two fists should fit between the knees. The arms are relaxed, lie on your knees, your back is straight, not outstretched. The gaze is turned forward. Squeeze the gluteus muscle firmly, hold it in this position for a few minutes and relax. There should be pauses of at least 25 seconds. Repeat 10 times for 6 approaches.
This exercise to increase strength strengthens the muscles of the small pelvis, having a positive effect on the entire urogenital system as a whole.
Exercise number 4
Lie on your back, bend your legs, put your legs closer to your buttocks. Hands along the body. On the exhale, push the pelvis as high as possible, keeping your shoulders and feet on the floor. The latter are pressed firmly to the floor. The lower back should not "hang", it should be corrected, all the load goes to the hips and abdomen. Repeat 10-15 times.
After a few days, the exercise for male strength can be complicated by lifting the pelvis not straight, but by moving it from side to side or using weights, for example, dumbbells, placing them in the groin.
Pushing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.
Exercise number 5
Stand up with your feet shoulder-width apart. Squat slowly, pulling your ass back, as if there is a chair in which you are trying to sit. Stretch your arms forward and bend your body forward to maintain balance. The knees should not be bent less than 90 degrees, and squats should not protrude beyond the level of the socks. Exhale squatting while inhaling - return to starting position. Perform 10 times.
In this exercise, the load is placed on the back muscles of the thigh. If the front muscles start to ache during the run, then you are not working properly. You can not squat deep, this is an unnecessary load on the knee joint. You can increase the load by adding lateral kicks when lifting.
This exercise to improve strength helps to establish blood circulation in the pelvic area, improves the condition of her joints. Also, this squat is great for tightening the gluteal and thigh muscles.
Exercise number 6
Sit on the floor, 90 degrees below your knees. Inhale, bring the right shoulder sharply diagonally forward and upwards, at the same time straighten the leg of the same name. On one exhale, slowly return to the position. Repeat the left turn. Perform alternately 10 times with each side.
Exercise number 7
Lie on your back, bend your legs at the knees, arms are along the body. On the exhale, try to stretch the knees abruptly to the sides, as if pressing springs on the knees from the sides. You can create this resistance with your hands. You do not need to try to pull your knees up to the floor. It is important to monitor your breathing. It should be possible and regular. If you breathe incorrectly, there will be no effect from the load, as there will be no oxygen saturation, as a result, and blood circulation will be insufficient.
This strength-boosting exercise helps to open the hip joint, while working the muscles of the buttocks, inner thigh and perineum. Perform 15 times.
Exercise number 8
Sit on the floor, for convenience, you can lean on your arms, placing them behind your back. Put your feet on your feet and rub the top to the bottom, after that, you will need to change. The range of motion must be the maximum. Do it at least 30 times in 5 approaches.
As a result of this exercise to increase strength at home, the muscles of the inner thigh are strengthened, blood flow to the muscles of the small pelvis is increased. The erection is restored.
Exercise number 9
This exercise is called one of the best helpers in the restoration of erection and urogenital function in general. You should sit on the floor and start walking, alternately moving your legs forward, you do not need to bend your knees, try not to tear your legs off the floor, your arms are bent at the elbows and work actively. You have to "walk" for 30 seconds, your back is flat. Movement - active, with maximum forward movement. Otherwise, there will be no proper muscle tension. Perform a 5-6 approach with a short break.
Exercise number 10
This exercise requires some concentration. Lie on your back, put your right hand under your head and your left hand on your genitals. It is important to keep your palms warm by rubbing them until they are warm. Tighten the muscles of the legs and buttocks while pressing lightly and pulling down the genitals. Do at least 20 times in 5 repetitions.
This simple exercise to improve strength at home helps increase blood flow to the genitals, improving oxygen and blood supply.
Chinese exercises
Qigong is a special sports complex developed in China. There are a number of different Chinese complexes that can be used to treat various ailments. There is qigong, the purpose of which is to restore an erection. These exercises improve the tone of the pelvic floor muscles, helping to improve blood flow.
The Chinese physical exercises for our strength came from Ancient China, the Taoist monks developed this system. In practice, this exercise allows not only the effective solution of problems of restoration of male sexual function, but also the treatment of other diseases of the pelvis.
Regular training with the Chinese method allows you to regain male strength. This complex is also recommended for those men who want to have offspring. So not long ago in China, all the young people who were going to get married had to do this qigong.
Qigong for the restoration of sexual function allows you to saturate the pelvic muscles with oxygen, helping to normalize the reproductive function of the body.
The male hormonal background is stabilized, the work of the entire urogenital system as a whole is normalized and sperm quality is improved.
Qigong
To perform this band, you will need a mat, a yoga specialist fits better.
Exercise number 1
Lie on your stomach, legs outstretched, arms outstretched, palms down. Rest your palms on the floor while inhaling, slowly raise your upper body as high as possible, your back bent. The lower body does not work. Having reached the maximum point, tilt your head back and fasten this position for some time. Then, exhaling smoothly, descend. Do lifts at least 10 times.
When performing this exercise for strength at home, you do not need to cut the thighs off the floor, the body bends in the lumbar region and do not make sudden movements. It is important to keep an eye on the breathing and the rhythm of execution, it is measured and uniform from beginning to end.
Exercise number 2
Position - lying on your back, arms along the body, left leg bent. Exhale slowly, lifting the torso at the same time with the arms outstretched forward and the right leg straight. You need to get an aspect. All the load falls on the left foot. The rise should be smooth, not steep.
When the right knee is level with the left, lock in this position for a few seconds and return smoothly to the starting point. Exhale slowly at the same time. Then switch legs and repeat. Remember that you should never bend your knees. Repeat at least 10 times.
In addition to actively supplying the pelvic muscles with oxygen, in this exercise, to increase strength in men, the lower press is trained, which also helps to achieve the overall goal.
Exercise number 3
Lie on the floor, arms along the body, legs crossed - just above. Take a deep breath to absorb the air while slowly pushing your body up. Only the left heel and the back of the head should touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Exhale gradually, lowering yourself to the floor. In no case do not do it abruptly and do not fall. Change leg and do it from the beginning, but the right heel serves as a support. Do it at least 10 times.
This body lift stimulates not only the pelvic floor and hip muscles, but the entire body. The main thing when performing is to watch your breathing, it should not be sharp with long pauses.
Exercise number 4
Lie on your back on the floor. The legs are straight, the arms are along the body. Slowly raise both legs until the socks touch the floor behind your head. At the same time, support the body with your hands, only the shoulders remain on the floor. Return to the starting position. Do not drop your back, go down and go up without jerking. Repeat the exercise to restore strength at least 10 times.
Exercise number 5
This exercise requires some flexibility, but if you have problems with your spine, osteochondrosis or peptic ulcer, it should not be performed at all. If your physical flexibility does not allow you to reach your feet with your hands on your own, you can use tape, rope or strap.
Lie on your stomach. Hands along the body, bend your legs at the knees, grasp their ankles with your hands. The support should be on your stomach, your back bent, be careful not to fall to the side, keep your balance. Take a deep breath.
When exhaling, pull your legs as close to your head as possible, your back as bent as possible at this time, then relax and inhale again. Repeat this exercise to increase strength 10 times.
Exercise number 6
Climb on all fours, lower your head to see your feet. Inhale slowly, pulling the knee of the left foot towards the face. At the same time, the back remains motionless. Lock for a few seconds and return to its original position. Pull the right knee to the face, also fasten the position, return to the starting point. Perform at least 10 times for each leg
Exercise number 7
Lie on the floor with your stomach. Stretch your arms diagonally and spread your legs. Your body should look like an intersection of two lines. One line is the left foot, the right hand, the second line is the right foot, the left hand. With a deep breath, lift your arms, head and legs and freeze in this position for a few seconds. Concentrate all the strength on the stomach. Exhale slowly and lower your body to the starting point. Repeat at least 10 times.
If you perform this set of strength training for men at least four times a week, in a month there will be a clear positive result. Male strength and activity of the reproductive system will return. The main condition is to monitor the quality of performance. If from the first day it is not possible to complete the specified number of times, you should try to do more next time. Until the desired result is achieved.
It is important to monitor your breathing during exercise, otherwise the muscles during exercise will not receive the necessary oxygen saturation and the long-awaited self-medication will not occur.
How to improve the power of Kegel
Kegel exercises can not only restore sexual function, but get rid of the prostate and hemorrhoids. This workout also has a positive effect on the erection. The huge advantage of this exercise is that it can be performed not only at home but also at work, even on public transport and while driving. It does not require much time, it can be done almost on the go.
The essence of gymnastics is the training of only one muscle - the computer. To find it, you need to stop the flow when urinating, at the moment the same computer muscle is stretched. The exercise is simple, compressing and relaxing the PC muscle. When pushing, tighten the muscle for as long as possible, not less than 5-10 seconds, and then relax for the same amount of time.
Despite the apparent simplicity, you need to start training a few times. So for the first time, five is enough. Gradually, from day to day, the number of times can increase. This exercise can be easily combined with any other complex exercise to improve strength in men.
Within three weeks, this exercise to improve erectile function will bring tangible results.