Exercise at home to increase effectiveness. Urologist's Advice

According to statistics, two out of ten men will experience reduced sexual performance. 90% of the time, this is a temporary phenomenon related to fatigue, nervousness, stress, excessive drinking, pre-existing medical conditions, etc.If your erection continues to weaken and your libido decreases, talk to your doctor.Sometimes the cause is a serious illness and you should consult a doctor.In many casesPhysical exercise helps improve performanceIt works by improving blood supply to the pelvic organs, thereby increasing blood flow to the penis.

Erectile dysfunction. causes, signs

Erectile dysfunction or impotence refers to the loss or severe weakening of a man's erectile function, resulting in the inability to have sexual intercourse."Impotence" is diagnosed if more than 25% of a man's sexual encounters are unsuccessful.Impotence may be caused by the following reasons.:

• Psychological disorders (stress, nervousness, difficulties in relationship with partner, lack of self-confidence).
• Hormone imbalance.
• Due to vascular disease.
• Due to disorders of the central nervous system (consequences of stroke, trauma, spinal cord and brain tumors).
• Side effects of some medications include impotence.
• Smoking, regular alcohol consumption, or drug use can adversely affect a man's health.
• Sexually transmitted diseases and pelvic inflammatory disease may cause temporary impotence.

The main symptom of erectile dysfunction is impaired sexual performance, that is, weak or no erection. Decreased libido and insufficient ejaculation may also occur.For successful treatment, you should seek medical help. The main thing is to correctly determine the cause of the potency disorder. Treatment will depend on the cause.Few men know that, in some cases, erections can be improved through special exercises that strengthen the muscles responsible for potency.

The role of practice in enhancing performance

Effectiveness-enhancing exercises:

• Improve blood circulation in reproductive organs;
• Strengthen the muscles of the perineum, buttocks, and legs;
• Eliminate stagnation;
• Increases the overall tone of the body.

With regular training without the use of drugs, erections increase, libido increases, mood improves, and men gain confidence in their abilities. If done correctly, the results will be noticeable within a week of training.You should consult your doctor before starting training. Exercise is not allowed during the active phase of inflammatory disease.

Type of exercise. execution skills

The purpose of the exercise is to improve blood circulation, eliminate congestion, and strengthen the body.

Good results can be observed when training is combined with a healthy diet; you need to give up bad habits. In many cases, this combination helps avoid potency issues without the need for expensive medications.General rules:

• The key to success is regular practice. It is best to spend less time studying, but study every day.
• Don't overload your body. Increase the load gradually without sudden movements. There should be no severe pain after exercise.
• Ideally, you should perform 5-6 different exercises 2-3 times a day.
• It is recommended to incorporate potency-increasing exercises into your general practice - this will increase the overall tone of the body.
• During class, my movements were smooth and I couldn’t hold my breath.
• It is important to approach training with a positive attitude.

Here are the best exercises to increase your potency.

pelvic pendulum

permanentPlace your feet wider, about a foot longer than shoulder-width on each side. followsquatUntil your hips are even with your knees. Maintain this position.In this position, slowly move your pelvis back and forth. Inhale as you move backward and exhale as you move forward. Movement speed may vary. It all depends on the individual's physical abilities.One way is to move the pelvis back and forth, you need to perform at least 10 approaches in a cycle. First, to make it easier to balance, you can grab something with your hands.During exercise, the blood supply to the pelvic organs increases, and the muscles of the thigh and leg joints are strengthened.The exercise will only be effective if the pelvis moves back and forth and the body does not move. If your legs feel shaky, you should take a break.

Run in place

When standing, do not lift your toes off the ground, work with your heels. Simulate brisk walking. Duration from 1 minute to 5 minutes.

sip

This exercise is performed on all fours. Arms and legs are strictly perpendicular to the floor.Inhale, and as you exhale, gently tilt your pelvis back until your butt rests on your heels. Your arms should remain straight. It is important to feel the stretch in your vertebrae and joints. In the final position, place the palms of your outstretched arms on the floor, rest your forehead on the floor, and rest your hips on your heels.Perform all movements slowly, without making sudden movements or holding your breath. At first 3 times is enough, then increase to 10 times a day.Stretching the limbs helps prevent congestion; it warms the joints and massages the organs within the abdominal cavity. With regular stretching, bowel function will improve.

Stone

When standing, keep your back straight and your legs slightly bent. You should squeeze and release your gluteal muscles as if you were holding an imaginary stone.

Squat

When standing, feet spread, about one foot longer on each side than shoulder-width apart. Keep your back straight, place your arms on your body, and look straight ahead.Breathe in smoothly and as you exhale, squat down slowly and try not to feel discomfort. At the lowest point, lean forward smoothly and place your hands between your legs as far as possible. At the same time, slide your palms along the floor with your thumbs back. Turn your feet outward 45 degrees. There is no need to lay them parallel or turn them further outward.Freeze at the end point for a few seconds, then begin the reverse motion. While standing, take a few breaths, breathe evenly, and then repeat the exercise a few times.During exercise, muscle tone in the perineum, buttocks, and legs increases, and natural prostate massage occurs due to muscle contraction.

clamp

Tighten and relax the muscles around the anusAs if trying to stop the urination process. Repeat 15 to 50 times. This exercise can be performed in any position.The result of the training is decongestion and prostate massage.

Strengthen perineal muscles

This exercise is performed in a standing position with your back straight and arms relaxed. Inhale normally, and when exhaling, squeeze the anal muscles, hold for a few seconds, and then relax gently.After resting for a few seconds, repeat.For best results, try tightening only your anal muscles and not your buttocks muscles.As a result of training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and control of the muscles that cause erections is increased. Additionally, exercise can reduce emotional stress and help you shake off negative emotions.

Practice "Butterfly"

Perform while lying on your back. Bend your knees, pull your feet up to your hips, and place your hands on your knees.After taking a deep breath, when exhaling, forcefully separate your knees with your hands and resist with your leg muscles. Inhaled. As you exhale, return your legs to the starting position and resist with your hands. Movements are smooth and without twitching.Must be repeated at least three times.As a result, the muscles of the perineum and inner thighs are trained, and prostate massage occurs. The arms and chest also get extra reinforcements.

Practice "Reed"

Perform while lying on your back. Place your hands behind your head and cross your hands underneath your head.After slowly inhaling, as you exhale, lift one leg vertically. Hold for a while, then make a circular motion, as if drawing a circle with your feet, first to one side and then to the other. 3-4 turns in each direction.Lower your legs. Breathe evenly and repeat with the other leg.It is important to keep your legs straight during the exercise.The deep pelvic muscles are well developed. Blood circulation increases and the muscles responsible for potency are stimulated. This exercise also normalizes the function of the digestive system and strengthens the tone of the abdominal muscles.

bridge

Lie on your back, bend your knees, and extend your arms along your body. Focus on your feet and shoulder blades and lift your pelvis. Movements are smooth, without twitching, and breathing is even. At the top, freeze for a few seconds, then slowly return to the starting position.You should start with 5-7 reps and gradually increase to 20 reps.The pelvic and abdominal muscles are well developed and provide natural stimulation to the prostate.

water treatment

In order to strengthen the walls of blood vessels, it is useful to perform a contrast bath on the lower body.To do this, prepare two containers with cold water (first with cold water, then gradually lower the temperature) and hot water.First put it in hot water and hold it for 30 seconds, then put it in cold water and hold it for 30 seconds. repeat.The program should be performed for 15 minutes a day for two weeks to a month.Inflammatory processes in the pelvic organs are contraindicated.

in conclusion

These are sample exercises for potency disorders. Before starting training, it is recommended to consult a doctor to develop a personal plan. At the beginning of the course you can choose 4-5 exercises. The main thing is to practice regularly. Gradually increase intensity. Additionally, you can and should include general strengthening exercises in your training.The causes of erectile dysfunction can vary.: From psychological disorders to serious illnesses. For successful treatment, the cause must be determined. Physical exercise has excellent results for many types of sexual dysfunction. An important condition is the regularity of classes.Exercise is most effective when combined with a special diet and breaking bad habits.