Men over the age of 40 often have problems with power. Sometimes this can happen even at a younger age. However, you do not need to panic right away and start taking medicines in handfuls. There are other ways to increase power that can be used at home.
Causes
First of all, you need to understand the reasons why a decrease in male strength can occur. This may be to blame:
- anxiety, nervous shock, prolonged depression.
- diseases of the heart and blood vessels.
- Bad Habits;
- metabolic problems;
- diseases of the spine;
- abnormal structure or other natural pathologies of the genitals.
All of these reasons have an impact on male potency, so you should try to eliminate them.
Sport
There is a view that sport does not have a very favorable effect on male strength. However, this is not entirely true. After all, the main thing in this business is not quantity, but quality. That is, you do not need to exercise all day without letting your body rest, but you just need to do all the high quality exercises. Then a short time will be enough for a man to regain his strength.
There are of course some sports that do not give a positive result, but on the contrary, they can worsen the situation. These include:
- Horseback riding;
- cycling?
- and those species in which there is an adverse effect on the pelvic organs.
In addition, strength training, in which men also take steroids, will not be beneficial. The fact is that the hormone testosterone in this case is produced worse, which leads not to an increase, but to a decrease in potency.
But exercises aimed at developing the muscles of the spine, buttocks and thighs deserve attention. In addition, stretching exercises are useful. Yoga will also give a very good result.
Gymnasiums
Exercises to restore strength are not complicated at all. Enough half an hour lessons a day to increase strength. They can be run even at home and no special simulators are required.
For example:
- Walking. This exercise is performed in one place. In this case, 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 in its place, but at the same time only the heels can be torn from the floor. The toes should not move. In this case, the knees should be pushed forward as far as possible and the speed of the movements should be gradually increased.
- Another exercise that helps improve strength is the following: Stand with your feet shoulder-width apart. It is necessary to strongly stretch the muscles of the buttocks, imagining that it is necessary to hold an object between them.
- Such a simple and rather old exercise as a "bridge" also has a beneficial effect on male strength. You should lie on a hard surface, bend your legs and rest them on the floor with your arms across your body. Then you have to lift the pelvis and stay in this position for a few seconds. Take many approaches.
- A bike. This exercise is also performed lying down. It is necessary to lie on your back, stretch your arms along the body and make movements with your legs, imitating those performed when pedaling with a bicycle. Such exercise has a beneficial effect not only on the male reproductive system, but also on the intestinal tract. In addition, it helps to strengthen the muscles of the lower abdomen.
There are also exercises that need to be performed to strengthen the muscles of strength. For example:
- It is necessary to lie on the floor, legs bent at the knees and at a distance from each other at shoulder width. Next, the man should feel the muscle located between the testicles and the anus. It needs to tighten and relax. The trend can be checked by detecting this area with your fingers. In addition, you need to make sure that your buttocks are relaxed at the same time.
- And one more exercise from this area: a man is sitting in a chair, his back should be straight. Next, you need to imagine that something is scattered in the chair and try to pull it with the muscles between the anus and the testicles. The buttocks should remain relaxed.
- Squats also have a beneficial effect, but they must be performed properly. To do this, the man spreads his legs shoulder-width apart and stretches his buttocks. Then slowly begin to squat, at the bottom you need to stay for a few seconds. After that, you need to get up slowly. You should do this exercise 20 times. The buttocks should be constantly stretched.
- Based on the squat, the following exercise is also performed: The legs should be placed slightly wider than the shoulders. Then the man starts squatting and you have to stop when the buttocks are slightly above the knees. Having stopped in this position, the man must slowly move his pelvis forward - to exhale and back - to inhale. Execution speed may vary. It is necessary to do this exercise at least 10 times in one approach.
As you can see, the exercises are quite simple, they do not require much physical training. If you want, you can find a variety of videos on the Internet with instructions on how to do exercise properly.
rules
However, it is worth following some rules when following them. Here is:
- the load should be increased gradually, while it is not necessary to make sudden movements to avoid damage.
- you have to start lessons 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 more often in the fresh air. In hot weather, exercises can be done in nature, which will add strength and mood.
If a man has a sedentary job, then from time to time you should take short breaks, during which you should take a short walk.
It is worth watching your diet, it should be useful. Overeating and love for spicy, fried and fatty foods will not work.
And, of course, a positive attitude is very important. If a man gives up and hopes for nothing, then the result is unlikely to please. Most likely there will be no transfers. But with great desire and faith in yourself, you can achieve very good results and improve your strength.