Many men after the age of 40, with problems of the decrease of the erectile dysfunction and impotence, they often use the gym to improve productivity. Can help special exercises for men of power. Thanks to occupations not only improves the physical form, but that is settled the fenmenos stuck in lerdos parts of the body, which helps to the genitals from receiving the necessary blood flow.
That such a power
Sexologists the term "power", only identifies the male sexuality. This concept determines the sexual capacity of the representatives of the stronger sex. The power, to some extent, characterized the tension in the penis, the speed of onset of erection, duration of sex. The power is the ability and desire to perform the sexual act. In men with sexual problems may arise many complex, the psychological barriers of the disease. Normal power output is approximately defined by the following external signs:
- the hands hot;
- normal weight;
- not laoreet super musculature;
- clean and smooth the skin;
- with a well developed sense of humor;
- the dynamics of walking;
- the high level of intelligence;
- a good sense of smell;
- low the voice.
What type of exercise increases sexual potency
The people who lead the sedentary life-style, you must swim in the pool or visit the fitness centre. These activities improve the state of health of men and prevent them from causing congestion in the genitals. Although, if you have already appeared the problems that are associated with a decline in the power, swimming and different training already will not help. Therefore, you will need to use the exercises of powerlifting. There is a whole complex of such activities:
- the execution of a bridge;
- the bleeding of the em-of the muscles;
- the exercise of "butterfly";
- the pendulum;
- pushups on the knees.
The data of physical exercise increases sexual potency. When your a regular and timely way, you can avoid the medication, and to preserve the erectile function in the active state. As a general rule, the burden is focused on the improvement of the blood circulation in the organs of the pelvis, which contributes to more of a sexual act. Exercise for the power to have the following positive aspects:
- activate the production of testosterone;
- resolved causing congestion in the body;
- contribute to the stress.
Exercises to improve power
The sexologist, to return man to a normal sexual life, developed an outline of activities, that includes the following exercises to improve power:
- Arch. We go to the back, the arms pulling along a trunk. Elevate the pelvis on the floor and slowly falls. The back stays tight. We meet 10 times.
- The retention of the stone. The legs apart, in a standing position. Imagine that you knees clamp the ball or the stone. Tighten the muscles as if trying to hold the object. Perform 10 sets of 5 seconds each.
- The rotation of the pelvis. Starting position: feet shoulder-width apart. Is performed standing. Must be 30 to 40 times with a lot of amplitude to rotate the pelvis on each side.
All of the exercises to increase sexual power in men must be done with calm gradually with the increasing work load. Best of all, classes begin to perform several repetitions, increasing their number up to 20 times. To ensure the effective functioning of the result, it is necessary to make a exercise of good mood. Don't forget to visit the gym and classes of the race.
Exercise to increase your power
Impotence problems, contributing to a variety of factors:
- the imbalance of nutrition;
- the chronic diseases;
- wrong image of the life;
- bad habits;
- the violation of work of the internal organs.
To prevent impotence and prostatitis a man can help a tonic exercise to the increase of the power, that you can easily perform at home. There are designed by trainers and medical complexes, with which for a long time it is possible to preserve the physical health and sexual health. These classes are able, in general, increase the power and strengthen the male body.
Excellent prevention of prostatitis and stagnation in the prostate is performing squats. These exercises contribute to the maintenance of the genital organs, strengthening the muscles of the buttocks. It is best to start making bows with 15 times. Squat is necessary to include within the structure for the recovery of the power. This can be squat, plie and sumo, classic, dynamic, and shallow. Squats and power are interrelated, as effective squatting are capable of activating the muscles of the perineum. To perform the exercise correctly, it is necessary to:
- put your feet about shoulder width;
- a deep inhalation and as you exhale do a slow squat;
- when it reaches the lowest point, parallel to the mat it is necessary to have the hands between the legs;
- the palm of the hand of the skip on the ground;
- in addition, it is possible to make a pause and do 5-10 breaths;
- in the inhalation to gradually rise;
- in the original position you can repeat the inhalation and the exhalation.
The easiest way to keep in excellent physical shape is to run, especially for people who want to get rid of your excess weight. Many doctors indicate that obesity is often the cause of the decrease in sexual activity, therefore, going out to run by power plays an important role. This exercise helps to strengthen the spirit and body of men. In addition, this sport has the following effects in the body:
- strengthens the nervous system, increase resistance to depression and stress;
- improves the strength;
- it energizes and strengthens the immune system;
- helps to keep the body in good shape;
- trains the heart, the shutter speed;
- improves the blood flow in the pelvic organs;
- help to avoid insomnia;
- it strengthens the sexual system of men;
- there is an increase in the levels of testosterone;
- improves the mood.
You must run outdoors. The route with obstacles up the self-esteem; races of long distance well you exercise all the muscles and increases the blood circulation in the genital organs, which helps prolong the sex. In the first place Jogging, you must combine ranges run with a brisk walk. It is better to go to classes in the morning, when the exercise duration should be 20 minutes a day. The muscles before you run you should warm-up. During the race, the breathing should be smooth.
Exercises for the recovery of the power
The men, for the first time, suffer from the problem of the reduction of the sexual function, will help physical rehabilitation exercises of male power. More accessible and more easy way to increase attraction is to walk, which improves the circulation of blood in the genitals. If this lesson occurs a stimulation of the work of the testes. To achieve the result of distance, you must every day spend about 3 km at a fast pace. There are other exercises for the recovery of the power:
- Great step. Must run in the place of not less than 5 minutes (then there may be an increase in the time), with care up to lift your knees, squeezing your belly. Of the hand can be made behind the head. The execution of this exercise serves to warm up the joints.
- Jump. His initial position, legs bent at the knees. It is necessary to start running in place, socks must be supported on the floor and the heels it is necessary to alternately lifted up. When the task is run to quickly put the knees forward.
- The butterfly. Lying on the floor, move on foot to the buttocks. Of the hand get on your knees and separate the legs from side to side. The kidneys, is to be separated from the soil. It is necessary to try to touch the knee joints of the carpet. During the movement can help the hands. The exercise is done without problems on the exhale, but with the tension of the muscles. Reduction of the legs is also performed on the exhale, but the hands do not help, and resist.
Exercises for the prostate
During the execution of the exercises for the strengthening of the power that greatly improves the work of muscles located in the pelvis of the part. In addition, it reduces the fluctuations of the pressure in the abdomen, which is natural in the massage of the prostate, to the improvement of the processes of change in the prostate and improve the flow of blood to the sexual organ. Exercises for the prostate gland, can contribute to improving the functioning of the nervous system, the function of the adrenal glands, the resolution of the inflammatory processes.
Exercises for the prostate massage
A great therapeutic value for the prevention and treatment of diseases of the prostate have a prostate massage. The survey provides the blood flow to the important for the power of the authorities. Even if the procedure of going through several hours before sex, can help to ensure the strength of the erection and elevation of the power during the same. The most effective exercises for the prostate massage:
- The stretching of the back. The starting position is standing on your lap. Must be as to tilt the chest to the ground in 10 seconds. Repeat 3 times.
- Tighten the anus. This can be done during the day, in any place, whether sitting or standing. It is necessary strong put in the anus for about 10 seconds. Repeat the approach 3 times.
- The leg towards the chest. Lying on the floor, there is a need to tighten bowed the knee to the chest. Stretching of the gluteal and lumbar muscles. Keep as well – 10 seconds.
- For the muscles of the back. Standing on the knees, you should stretch the muscles of the abdomen. At the same time lift the arm and opposite leg. Maintain 10 seconds.
Kegel exercises for men with prostatitis
The appropriate choice of exercises to the sexual potency of men help to improve the state of the muscles of the pelvic floor and the erection of the penis. In addition, there is an increase in the volume and force of ejaculation go away premature ejaculation. The most effective are considered kegel exercises for men with prostatitis. The popularity of this gym is that you can make without the need of previous training in the home. Several kegel exercises:
- For about a minute, it should produce the contraction of the muscles of the perineum and of your moments of relaxation. The action is necessary to repeat 10 times, gradually increasing the time of cuts. Up to a maximum of 20 seconds.
- The relaxation and the contraction of the muscles of the groin. Must be organized and raise the buttocks, dragging the anus. It is necessary to do 10 times for a phased approach up to 50.
- Celebrate small need. We require a minimum of 4 times to try to suspend the jet. You must tighten the muscles.
Exercises to increase libido
The concept of the libido - psychological, power – physiological. Are closely related to each other. As they often decrease in libido and erectile dysfunction occurs due to stress, psychological trauma, fatigue, feelings of anxiety, therefore, not always can help to the exercises for men for potency. You can consult to the psychologist and sex therapist. Although there is a set of classes, which includes exercises to improve libido:
- Lying on your back. You should rub the palm of the hand. Dip the head in the right hand and the left is applied to the genitals. Strain the anus and the muscles of the legs, tightening the sex organs, slightly pulling them. We perform this exercise 20 times.
- The strength training. Session of weight lifting helps the body to produce testosterone. When this are only able to perform a number of squats and push-ups.
- Barefoot walking. When you do this, you must go to the house of the carpet, and by the stones or the grass. There are No contraindications: diseases of the skin.
The information presented in this article is of an informative nature. This article is not invoked for their own treatment. Only a doctor can make a diagnosis and give treatment recommendations on the basis of the individual characteristics of the patient.