Potency-enhancing sports are key to maintaining a man's sexuality. Physical activity can speed up the work of the cardiovascular system, increase testosterone levels, and help shed excess pounds. Due to the implementation of all the described exercises, over time a person will be able to achieve the desired results.
set of exercises
- Exercises for the small pelvis. First, a man needs to get on all fours and take a deep breath. On an exhale, one leg retracts back, then it descends to the ground without touching the floor, retracting to one side (thigh and torso should be at a right angle). After bending as you inhale, drop your leg to the floor and repeat the exercise with the other leg. You need to do at least 5 repetitions on each leg.
- birch. With this exercise, you can significantly improve the flexibility of your spine, strengthen the muscles in your body, and make your posture more correct. In addition, birch helps reduce abdominal pressure, thereby improving blood supply and nutrition to the pelvic organs. The technique for doing this exercise is very simple. One needs to lie down on the floor and then make sure that the body's reference points are the shoulders, back of the head and neck, and everything else is in a vertical position. Without the necessary physical preparation, you can help yourself balance with your hands with your legs overhead.
- Squeeze the ball. Doing this exercise requires a small rubber or plastic ball about 20 cm in diameter, with the man standing with his feet shoulder-width apart and slightly bent. Then he puts the ball between his knees, tightens his hips, and squeezes the ball. You need to start with 30 repetitions and go up to 50.
- Voltage. The patient should lie on the back, bend the legs at the knee joint, press the feet firmly to the floor, and relax the arms. At the same time, try to focus on the muscles of the small pelvis and feel the tension in the anus and penis. Voltage should be maintained for 3-5 seconds. The strength of muscle fiber contractions and the number of repetitions are important, so the exercise must be repeated systematically. It can also be performed standing or sitting on a stool, so this gymnastics can be practiced even during working hours.
- run in place. Men should stand up straight with feet shoulder-width apart and slightly bent. After that, you can start imitating running without staying put or taking your socks off the floor. The patient should quickly and alternately lift their heels while pushing their knees forward as much as possible. The effect of this gymnastics is that due to the strengthening of the cardiovascular system, the blood supply to the pelvic organs is more strained, thus improving erectile function.
- bike. Most doctors are convinced that cycling should be a major part of every man's gymnastics. Many people will find it strange that this kind of physical activity helps fight impotence. However, exercising systematically can help improve blood circulation in the pelvic area and prevent loss of potency. Additionally, health-conscious patients should go jogging, skipping rope, and swimming.
- Arc de Triomphe. Men should lie on their backs with their knees slightly bent. The feet are on the floor and pressed firmly against the floor. After fixing the body position, you need to raise the pelvis as much as possible, and try to make a familiar bridge for everyone. This exercise will help improve flexibility and normalize blood circulation to the pelvic organs.
- sucker. You need to sit comfortably in the chair with your shoulders fully straight and lean forward slightly. After that, you need to press as hard as possible on the chair with the muscles of your perineum, and hold as hard as you can, and after 2-4 seconds of static tension, you can relax. You need to repeat the exercise at least 10 times while controlling the tension and relaxation phases.
- bottle opener. To do this exercise, you'll need to sit on a back-facing stool and grab it with both hands. After that, you need to do circular motions in a clockwise direction, trying to perform breathing exercises with the help of the abdominal muscles.
- cobra. The technique for doing this exercise is as follows. Men need to lie on their stomachs with their legs together and palms at shoulder level. When inspired, you need to hold your head up, bend your back like a "cat", and use your hands for support. Then you need to hold this pose for 7-12 seconds while breathing deeply and exhaling calmly. Going back to the starting position, you need to make sure your chin is up.
- Let's do hula hoop. Circular rotation of the pelvis will help activate blood flow in the area, stretching muscle fibers and ligaments in preparation for further training. You need to straighten, feet shoulder-width apart, hands at belt height, and begin to turn your pelvis around. You can start with 20-30 turns in one direction. The rotation should not be too slow, or conversely, it should be dynamic. It is necessary to maintain an average rhythm of the rotation and gradually increase the load. If you want, you can buy a regular hula hoop, which will make the exercise more complete.
Declining potency is a problem everyone faces one day. However, it just depends on at what age his sexual ability declines. The truth is that only proper nutrition, adequate physical activity, healthy sleep, and reduced stress can have beneficial effects on health. Therefore, complex lifestyle changes can improve the function of male reproductive organs, and exercise plays an important role in the efficacy of this conservative therapy.