Increase potency Tăng- a topic of interest to many adult men. The average age of men increases, and the nervous, vascular and muscular systems, which depend on an erection, atrophy with the years and chronic diseases begin. Contrary to popular belief, potency disorders are not caused by aging but by comorbidities. Of particular concern is erectile dysfunction in young men. It is mainly caused by stress and unhealthy lifestyle. Changing your lifestyle and taking care of your health, you can increase potency - everything is in your hands.
If you want to be as tough in bed as you were when you were younger, stop sitting in front of the TV with a beer in hand and wait for your wife to cook a delicious dinner.
Peter is 56 years old, but looks 10 years younger. Since school, he has been involved in sports, and although his joints are no longer the same, he has continued to lead an active lifestyle. He replaces tennis and jogging with swimming and cycling, and if because of work he doesn't have time to go to the pool, he spends at least an hour a day walking. Peter is sure that if a man wants something, he will find a way to get it. For more than 20 years, he still maintains a healthy weight and physique. Of course, muscle mass has decreased at this age, but for women, it is still as attractive as in youth. The wife is completely satisfied with the husband's ability to endure in bed, if he wants to, he "can" every day.
Alexey also doesn't look at his 45 years old. Unlike Peter, he looks 10 years older than his actual age. Wax-yellow skin, dark circles under the eyes and increasing weight are bad omens. Even high blood pressure didn't make Alexei quit. He works two jobs, eats sandwiches or fast food, leaves almost no time for sports. Except for sports, skiing with kids or swimming in the sea while on vacation. And now, unfortunately, sex with his wife is "less and less"… She convinces him to go to the doctor, examine and get treatment to restore his strength. Alexei tricked her: after all, he avoided the doctor all his life, and now talks to the doctor about his intimate problems?
Erectile dysfunction alone is not a problem in the opinion of doctors and does not require any therapy. If the problem has become chronic, then doctors diagnose erectile dysfunction. In 80% of cases, its cause is organic and 20% is psychological. Increased self-contradiction in intimate matters can exacerbate even minor temporary erectile dysfunction. Erectile dysfunction shares risk factors with heart disease. Inactivity, being overweight, smoking, and high blood cholesterol all lead to high blood pressure, impaired fat metabolism, or sugar levels in the body. Therefore, chronic erectile dysfunction can signal to us the possibility of cardiovascular disease, diabetes, prostatitis or other serious diseases years before the first symptoms appear.
How to increase potency
To avoid impotence, quit smoking, do not abuse alcohol, spend at least 30 minutes of physical activity every day, aim to normalize blood pressure from 120 to 80 and blood cholesterol level - 5.
You can start taking care of your health whenever you want - in your forties or fifties. It's never too late to do this, but the sooner you start, the better. If because of your career, you don't have time to lead an active lifestyle, eat healthy, pay attention to your health, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is adequate sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The examination is completely painless and will help find out whether the cause of erectile dysfunction is physiological or psychological. And also, if necessary, choose an effective treatment.
If you have developed a beer belly and have trouble breathing, then to solve your erection problems, you need to deal with being overweight first. Regular exercise offers additional benefits - in addition to health, a slim figure, strong muscles, lots of endorphins and high-quality sex. When moving, the blood supply to the genitals is improved, the prostate is massaged, the muscles become firm and elastic, which has a positive effect on libido and potency. Thanks to this, your "stamina" in bed will increase. Scientists have found that marathon runners have 30% more sexual stamina than other men. You have joint pain and running is not for you? No problem - cycling, high-intensity brisk walking, Nordic walking will help. Of course, it's always better to consult your doctor first about what's safe for you and what's not. If you can't play sports for health reasons, regularly perform exercises to strengthen your pelvic muscles.
Kegel exercises
Exercises to work the pelvic floor muscles, known as Kegel exercises, can be done alone or in combination with other exercises. They stimulate the prostate gland and normalize the activity of the genitals, increase the sensitivity of the genitals. Regular exercise will teach you to have better ejaculation control, improve erections, increase your sexual stamina and enhance orgasms. There are two main techniques with many variations:
Exercise the muscles that control the urethra. . . You will feel it when you stop the flow of urine while urinating - this is the sphincter (sphincter) of the urethra. Do you doubt you've tightened the right muscle? Test this with a penile movement - when the desired muscle contracts, it moves up and down. Other muscles in the body, such as the glutes, abs, or inner thighs, are relaxed. So the muscle training we need includes interrupting the process of urination - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine resumes, and so on. v.
Alternative technique: emptying the bladder. Relax your abdomen, sides and hips. With an effort of will, alternately contract and relax the muscles used to urinate. First, stretch the muscles for 2-3 seconds, then relax them. Repeat 10 times morning, afternoon and evening. Increase the duration of the contraction and bring it to 10 seconds.
Train the muscles that control the anal sphincter hậu. . . Contract the sphincter muscles also known as the circular muscles of the anus. The best way to exercise these muscles is to imagine suppressing your need to cleanse your bowels. Contract and relax these muscles for 6-8 seconds. The muscles of the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise at the beginning 10 times, three times a day, making sure that the abdomen and buttocks do not move. Gradually increase the number of contractions up to 40 times three times a day.
This exercise is very convenient because you can do it anywhere and at any time - at home, office, vehicle - both standing and sitting. Results will not appear immediately, but after a few weeks of regular training, you will feel an increase in male strength.
These exercises were invented in the 40s of the 20th century by urologist Arnold Kegel for patients who complained of urinary incontinence. After a course of exercise, the patients reported increased sensitivity in the genital area and experienced stronger orgasms. After that, the exercises were performed by men and confirmed their positive effects in enhancing erection and combating premature ejaculation.
Diet to increase male strength.
Nutritionists say that a healthy diet has a positive effect on potency. But unbalanced food, including fast food, leads to obesity, which in turn directly affects the prostate gland: the blood supply to the organs in the groin becomes inadequate and the ability to achieve qualitydecreased erection.
Another factor that threatens male power, experts call meat consumption too often. According to scientists, meat leads to high blood cholesterol. Therefore, there is a risk of cardiovascular diseases, high blood pressure, being overweight. All of these things combined can have a negative impact on a man's sex life.
Diet to increase potency
Stop eating foods high in salt and fat. Choose foods that fight oxidative stress in the body and neutralize free radicals. First of all, these are whole grains and dairy products, from fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olives, sesame and preferably pumpkin oil to salads and other dishes, which are known for their prostatitis-preventing properties. You need to consume two tablespoons of this oil every day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons per day.
Relationship psychology
Older men with younger partners or mistresses should experiment with sex more often, they will feel less bored in relationships. Instead, they are afraid to quickly use their full arsenal of abilities and not satisfy their partner. The psychological pressure from such thoughts can lead to what men fear will happen - not being able to get an erection at the right time. And as a result of the fact that a man will self-wind, the appearance of erectile dysfunction is a matter of time.
Another problem in sex is boredom and monotony. This is even more true for couples who have been together for many years. Is there anything you can do about it? Of course, the main thing is that both partners want this, and do not hesitate to tell each other about it.
One of the secrets of sexual longevity lies in your love of experimentation and your ability to share your erotic fantasies. Imagine having sex with multiple women or with a stranger while masturbating? This is good. According to research by German scientists, one of the most common male fantasies is three-way sex, in second place is sex on the street, third is in public. Followed by bondage, skin and pus, BDSM, sex with a stranger. Women also have sexual fantasies, although they are often more romantic than men. Most fantasies are still fantasies. But they are key to your body's needs. They express your hidden desires, indicate your feelings towards your partner, your level of creativity and your ability to experiment, including in this area. Fantasy, experts say, is an easy way to make your life richer and more colorful, while reducing the need for physical betrayal. To do this, you just need to share your fantasies with your partner and be able to turn something into reality. Do not be afraid to use pornographic movies or videos, various goods from sex shops, role-playing games. Experiment. This will keep you happy in your sex life for many years to come and prolong your sexual life.
The first bell
Erectile dysfunction should be the first bell for a man that not everything is right for his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
A male specialist will determine the cause of erectile dysfunction and prescribe erectile dysfunction drugs based on sildenafil or other substances, as well as dietary supplements based on plant substances. - ginseng, yohimbine and possibly other treatments.
Exercises for potency
General recommendations: start doing strength training exercises 2 times a week, 10-15 times each time, then try to train every day and increase the number of repetitions. Before exercising, you must warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1. . . Raise the pelvis: lie on your back on the floor, lower your arms along your body, legs bent at the knees. Abstain from one leg, straighten the other and raise the pelvis at the same time. The upper back remains on the floor. Raise your leg, making slow up and down movements. Then switch legs. During the exercise, the pelvis remains elevated, not lowering to the ground.
Exercise 2. . . Pull: Lie on your stomach, resting your head on your bent arm. Stretch your back and glutes, lift your legs up. Do a leg scissor move.
Exercise number 3. . . Abs: Lie on your back, hands behind your head, elbows apart. Bend your knees at a right angle. Slowly raise your head and upper body to your knees. Slowly return to the starting position and repeat the exercise. The lower back does not rise, remains pressed to the floor. Do the exercise slowly, without jerks, using your abs.
Exercise 4. . . "Twirl": Lie on your back, legs bent at the knees. Place one foot behind the knee of the other. Hands are placed behind the head, elbows away. Slowly raise your head, elbows, and torso, pulling toward the opposite knee, as far as you can. Slowly return to the starting position. After doing the exercise a few times, switch legs and do the exercise on the other side. Do not lift your spine off the ground when performing this exercise. Tighten your pelvic floor and abdominal muscles.
Exercise 5."Rotate the pelvis". Stand up straight with your feet shoulder width apart. Lightly bend the knee. Squeeze the glutes, push the pelvis forward, keeping the stretch. Then, release the buttocks and move the pelvis backward. Return the pelvis to the original position and repeat the exercise.