Many men over the age of 40, experiencing problems with reduced strength and erectile dysfunction, often use exercise to increase it. Special exercises for men for strength can help. Thanks to such exercises, not only the physical form is improved, but also the stagnation in the sedentary parts of the body is eliminated, a fact that helps the genitals to receive the necessary blood flow.
What is power
Sexologists refer to the term "power" only in male sexuality. This concept defines the sexual potential of the stronger sex. Power, to some extent, characterizes the intensity of the penis, the rate at which an erection occurs, and the duration of sex. Strength is the ability and desire for sexual intercourse. Men with sexual problems can have many complexes, psychological barriers and diseases. Normal strength is roughly determined by the following external signs:
- warm hands;
- Normal weight;
- no muscles are pumped;
- self confidence;
- clean and smooth skin;
- developed sense of humor.
- vigorous gait;
- high intelligence;
- good sense of smell;
- low voice.
Which exercises increase strength?
People who lead a sedentary lifestyle should swim in the pool or visit the gym. These activities improve men's health and prevent genital warts. Although, if you have already experienced problems related to power loss, swimming and various workouts will no longer help. Therefore, you should use specialized exercises to increase strength. There is a whole range of such activities:
- execution of the bridge;
- pumping computer muscles.
- exercise "butterfly";
- pendulum;
- squats;
- push-ups on the knees.
These exercises increase strength. With regular and timely application, you can avoid taking medication and keep erectile function active for a long time. As a rule, exercise aims to improve the blood supply to the pelvic organs, which contributes to greater sexual intercourse. Strength training exercises have the following positive aspects:
- activate testosterone production.
- elimination of stagnation in the body.
- help relieve stress.
Exercises to increase strength
In order to bring a man back to a normal sex life, sex therapists have developed a whole curriculum, which includes the following exercises to improve strength:
- Arch. We lie on our backs, stretch our arms along the body. Raise the basin above the floor and lower it slightly. At the same time, the back remains pressed. We run 10 times.
- Holding a stone. The legs are spread in an upright position. Imagine pinching a ball or a stone with your knees. Tighten your muscles as if trying to hold an object. Do 10 sets of 5 seconds each.
- Rotation from the pelvis. Starting position: feet shoulder-width apart. It is performed standing up. It is necessary to rotate the basin 30-40 times with a large width in each direction.
All strength training exercises for men should be performed calmly with a gradually increasing load. It is best to start the exercises with many repetitions, increasing their number up to 20 times. To achieve an effective result, you need to do the exercises in a good mood. At the same time, do not forget to visit the gym and jog.
Exercise to increase strength
Several factors contribute to power problems:
- unbalanced diet;
- chronic diseases?
- wrong lifestyle?
- Bad Habits;
- disorder of the internal organs.
To prevent impotence and prostatitis, a man can be helped with general strength-enhancing physical exercises, which can be easily done at home. There are bands developed by trainers and doctors, with the help of which you can maintain physical and sexual health for a long time. Such exercises can generally increase strength and strengthen the male body.
Occupations
An excellent prevention of prostatitis and congestion in the prostate gland is squats. Such exercises help maintain the genitals, strengthen the muscles of the buttocks. Better to start squatting 15 times. Squats must be included in the set to restore strength. It can be plie and sumo squats, the classic version, dynamic and shallow. Squats and strength are interrelated because effective squats can activate the muscles in the perineum. To perform the exercise correctly, you must:
- put your feet shoulder width apart.
- Take a deep breath and as you exhale, do a slow squat.
- when you reach the bottom, parallel to the carpet, you should put your hands between your legs.
- lower your palms to the floor.
- then you should stop and take 5-10 breaths and exhales.
- while inhaling, you should get up slowly.
- in the starting position, you can repeat the inhalation, the exhalation.
Run
The easiest way to stay fit is by running, especially for people who want to lose weight. Many doctors point out that obesity is often the reason for the reduction of sexual activity, so running plays an important role in strength. This exercise will help strengthen the man's mind and body. In addition, this sport has the following effects on the body:
- strengthens the nervous system, increasing resistance to depression and stress.
- improves endurance;
- activates and strengthens the immune system.
- helps keep the body in good condition.
- trains the heart, endurance.
- improves blood circulation to the pelvic organs.
- helps prevent insomnia.
- strengthens the male reproductive system.
- there is an increase in testosterone levels.
- improves mood.
It is necessary to run in the fresh air. Running over obstacles increases self-esteem. Running long distances perfectly trains all the muscles and increases blood circulation to the genitals, which helps to prolong sex. On the first routes, it is necessary to combine intermittent jogging with brisk walking. It is better to go to classes in the morning, while the duration of training should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be uniform while running.
Exercises to restore strength
For men who are experiencing the problem of reduced sexual function for the first time, physical rehabilitation exercises for male potency will help. The most affordable and simple way to increase traction is walking, which perfectly improves blood circulation to the genitals. With this lesson the testicles are stimulated. To achieve the effect of walking, you need to walk about 3 kilometers at a brisk pace every day. There are other exercises to restore strength:
- Parade step. It is necessary to walk in your position for at least 5 minutes (then it is possible to increase the time), while trying to lift your knees high, pulling them to your stomach. The hands can be placed behind the head. This exercise warms up the joints.
- Skiing. Starting position - legs bent at the knees. You should start running on the spot, with your toes pressed to the floor and your heels raised one at a time. When you finish the task, you need to quickly put your knees forward.
- Butterfly. Lying on the floor, you should bring your feet to your buttocks. Put your hands on your knees and spread your legs sideways. The lumbar region should not rise from the floor. You should try to touch the mat with your knees. While moving, you can help with your hands. Exercise is smooth as you exhale, but with muscle tension. The reduction of the legs is also done during the exhalation, but the hands do not help, but resist.
Exercise for the prostate
During the exercise to strengthen the strength, the work of the muscles located in the pelvic part is significantly improved. In addition, the pressure drops in the abdomen are reduced, which leads to a natural massage of the prostate, improved metabolic processes in the prostate gland and increased blood flow to the genitals. Exercise for the prostate can also help improve the function of the nervous system, the function of the adrenal glands and the elimination of inflammatory processes.
Exercises for prostate massage
Prostate massage is of great therapeutic importance for the prevention and treatment of prostate diseases. Its application provides the necessary blood flow to the organs that are important for power. Even if the procedure is performed several hours before intercourse, it can help ensure a stable erection and increase strength during it. The most effective prostate massage exercises:
- Stretching the back. Starting position - kneeling. It is necessary to tilt the chest to the floor as much as possible for 10 seconds. Repeat 3 times.
- Retraction of the anus. This can be done all day while you are sitting or standing. It is necessary to pull the anus vigorously for 10 seconds. You can repeat in one approach 3 times.
- Leg on the chest. Lying on the floor, you should pull the bent knee to your chest. Stretch the glutes and muscles of the pelvis. Hold this for 10 seconds.
- For the back muscles. On your knees, you need to tighten your abdominal muscles. Raise the arm and the opposite leg at the same time. Hold for 10 seconds.
Kegel exercises for men with prostatitis
Properly selected exercises for men's strength help to quickly improve the condition of the pelvic floor muscles and penile erection. In addition, there is an increase in the volume and strength of ejaculation and premature ejaculation disappears. Kegel exercises for men with prostatitis are considered the most effective. The popularity of such a gym lies in the fact that it can be performed without prior preparation at home. Several Kegel exercises:
- For about a minute, it is necessary to contract the perineal muscles and relax them. The action should be repeated 10 times, gradually increasing the contraction time. Up to 20 seconds maximum.
- Relaxation and contraction of the muscles of the groin. It is necessary to reduce and tighten the gluteal muscles, pulling the anus. You have to do it 10 times per approach, gradually increase to 50.
- To cope with a small need. It is necessary to try to stop the jet at least 4 times. At the same time, be sure to strain the muscles.
Exercises to increase libido
The concept of libido is psychological, power is normal. They are closely related. Indeed, often a decrease in libido and erectile dysfunction occurs due to stress, psychological trauma, overwork, feelings of stress, so strength training exercises for men can not always help here. A consultation with a psychologist and sexologist may be required. Although there is a set of exercises that include exercises to increase libido:
- Lying on your back. You need to rub your palms. We lower the head to our right hand, and apply the left to the genitals. Tighten the muscles of the anus and legs, press the genitals, stretching them slightly. We perform this exercise 20 times.
- Strength training. Lifting weights helps the body produce testosterone. In this case, you can only perform a few squats and push-ups.
- Fast walking barefoot. In this case, you should not walk home on a carpet, but on stones or grass. There are contraindications: skin diseases.