Men over the age of 40 often have problems with potency. Sometimes this can happen at an earlier age. But there is no need to immediately panic and start taking medication in the palms of your hands. There are other ways to increase the potential that can be used at home.
Reasons
First of all, you need to understand the reasons for the decline in male potency. This may be to blame:
- stress, nervous shocks, prolonged depression;
- cardiovascular diseases;
- bad habits;
- metabolic problems;
- diseases of the spine;
- abnormal structure or other physical pathologies of the genitals.
All of these factors have a certain effect on male potency, so you should try to eliminate them.
Sports
There is an opinion that sports do not have a positive effect on men's strength. However, this is not entirely true. After all, the main thing in this case is not quantity, but quality. That is, you do not need to do gymnastics all day, you will not allow your body to rest, you just need to perform all exercises with high quality. Then a little time will be enough for the man to regain his potential.
Of course, there are sports that do not have a positive effect, but can make the situation worse. These include:
- Horse riding;
- cycle;
- and species that adversely affect the pelvic organs.
In addition, strength training will not be useful for men who take any steroids. The fact is that in this case, the hormone testosterone is produced worse, which leads to a decrease in potential, not an increase.
However, it is worth paying attention to exercises aimed at developing the muscles of the spine, hips and thighs. In addition, stretching exercises are useful. Yoga will also give very good results.
Exercises
Exercises to restore potency are not complicated. Half an hour a day is enough to increase potential. They can even be done at home and do not require special simulators.
For example:
- Walking. This exercise is performed in one place. In this position, 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 you can only pull the heels off the ground. The toes should not move. In this case, the knees should be pushed forward as much as possible, the speed of movements should be gradually increased.
- Another exercise that helps improve potency is this: Legs stand shoulder-width apart. It is necessary to strongly tense the floor muscles, to catch an object between them.
- A simple and very old exercise, such as "bridge", also has a beneficial effect on men's strength. You need to lie on a hard surface with your hands across your body, bend your legs and put them on the floor. Then, you should lift the bowl and stay in this position for a few seconds. Take a few approaches.
- Bicycle. This exercise is also performed by stretching. Imitating what is done while riding a bicycle, you need to lie on your back, extend your arms across your body and do exercises with your legs. Such exercise has a beneficial effect not only on the male reproductive system, but also on the intestinal tract. In addition, it helps strengthen the muscles of the lower abdomen.
There are also exercises that need to be done to strengthen potential muscles. For example:
- You should lie on the floor, legs bent at the knees and shoulder-width apart. Then the man should feel the muscle between the testicles and the anus. It needs to be squeezed and relaxed. The tension can be checked by checking this area with your fingers. In addition, you need to make sure that the hips are comfortable at the same time.
- And another exercise in this area: a man is sitting in a chair, his back should be straight. Next, you should imagine that something is scattered in the chair and try to pull it with the muscles located between the anus and testicles. Breasts should remain comfortable.
- Squats also have a beneficial effect, but they must be performed properly. To do this, the man separates his legs from shoulder width and squeezes his hips. Then slowly begin to squat, at the bottom you need to lie down for a few seconds. After that, you need to get up slowly. You need to do this exercise 20 times. Breasts should always be tense.
- The following exercises are also performed on the basis of squats: The legs should be placed slightly wider than the shoulders. Then the man begins to squat and should stop when the hips are slightly above the knee. After standing in this position, the man should slowly move his pelvis forward - to breathe and back - to breathe. Execution speed may vary. This exercise should be done at least 10 times in one approach.
As you can see, the exercises are very simple and do not require much physical training. If you want, you can find various videos on the Internet with instructions on how to do gymnastics correctly.
Rules
But there are still some rules to follow when doing them. Here they are:
- it is not necessary to make sudden movements to avoid damage, the load should be gradually increased;
- lessons should be started 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 in the fresh air more often. In the hot season, exercise can be done in nature, which will add strength and mood.
If a man has a sedentary job, you should take small breaks from time to time, during which time you should walk a little.
It is worth paying attention to your diet, it should be useful. Eating too much and loving spicy, fried and fatty foods will not work well.
And, of course, a positive attitude is very important. If a man gives up and does not hope for anything, the result is unlikely to be satisfied. Most likely, there will be no displacement. But with great desire and self-confidence, you can achieve very good results and increase your potential.