Increased power- a topic of interest to many adult men. The average age of men increases, and the nervous, vascular and muscular systems on which erections depend begin to atrophy and chronic diseases for years. Contrary to popular belief, power disorders are not caused by aging, but by the diseases that accompany it. Of particular concern is the occurrence of erectile dysfunction in young men. This is mainly due to stress and unhealthy lifestyle. You can change your lifestyle and take care of your health, increase your potential - everything is in your hands.
If you want to be as patient in bed as you were when you were young, sit in front of the TV with a beer in hand and wait for your wife to make a delicious dinner.
Peter is 56 years old, but he looks 10 years younger. He has been doing sports since school and his joints are no longer the same, but he does not stop leading an active lifestyle. He replaced tennis and jogging with swimming and sports biking, and if he doesn't have time to go to the pool because of work, he spends at least an hour walking every day. Peter is convinced that if a person wants something, he will find a way to get it. Has been able to lose weight and stay in shape for over 20 years. Of course, muscle mass has decreased by this age, but for women it is still as attractive as youth. The wife is completely satisfied with her husband's endurance in bed and, if she wants, "can" and every day.
Alexey does not look 45 years old. Unlike Peter, he looks 10 years older than he really is. Waxy yellow skin, dark circles under the eyes and increased weight do not bode well. Even high blood pressure did not stop Alexei from smoking. He works two jobs, eats sandwiches or fast food, and has virtually no time for sports. Except for sports, skiing with children or swimming in the sea while on vacation. And now, unfortunately, less and less "goes out" in bed with his wife. . . She persuades him to go to the doctor, to be examined, and to go for treatment to regain his strength. Alexei brushes him: he has been avoiding doctors all his life and now he talks to the doctor about intimate problems?
Erectile dysfunction alone is not a problem for doctors and does not require any therapy. If the problem becomes chronic, doctors diagnose erectile dysfunction. The causes are organic in 80% of cases and psychogenic in 20%. Increased self-esteem in intimate matters can aggravate even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors for heart disease. Lack of exercise, overweight, smoking and high blood cholesterol all result in high blood pressure, impaired fat metabolism or impaired sugar levels. Therefore, a chronic erectile dysfunction can signal to us about cardiovascular disease, diabetes, prostatitis, or other serious illnesses that may occur several years before the first symptoms appear.
How to increase potential
To prevent impotence, quit smoking, do not abuse alcohol, exercise at least 30 minutes a day, aim to normalize blood pressure between 120 and 80 and normalize blood cholesterol levels - 5.
You can start taking care of your health at any time - at the age of forty or fifty. It's never too late to do this, but the sooner you start, the better. If you haven't had time to lead an active lifestyle, eat a healthy diet, and focus on your health because of your career, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is enough sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to talk to your doctor about your sexual problems as soon as possible. The examination is completely painless and will help to determine whether there are physiological or psychological causes of erectile dysfunction. Also, choose an effective treatment when needed.
If you have an enlarged stomach and shortness of breath, you must first deal with excess weight to solve erection problems. Regular exercise gives extra bonuses - in addition to health, a slim figure, strong muscles, a lot of endorphins and high-quality sex. When you move, the blood supply to the genitals improves, the prostate is massaged, the muscles become stronger and more elastic, which has a positive effect on libido and potency. As a result, your "endurance" in bed will increase. Scientists have found that marathon runners are 30% more sexually resilient than other men. Do you have joint pain and running is not for you? It does not matter - cycling, intensive walking, Nordic walking will help you. Of course, it is best to talk to your doctor first about what is safe and what is not. If you are unable to exercise for health reasons, exercise regularly to strengthen your pelvic floor muscles.
Kegel exercises
Exercises to train your pelvic floor muscles, known as Kegel exercises, can be done alone or in combination with other exercises. They stimulate the prostate and normalize the function of the genitals, increase the sensitivity of the genitals. Exercising them regularly will teach you to better control your ejaculation, improve your erection, increase your sexual endurance and strengthen your orgasm. There are two main techniques that have many variations:
Exercise the muscles that control the urethra. . . You will feel when you stop urinating when you urinate - this is the sphincter of the urethra (ring muscle). Do you suspect that you have pulled the right muscle? Check this with the movement of the penis - the desired muscle will move up and down as it contracts. Other muscles in the body, such as the abdomen, abs or inner thighs, are relaxed. Thus, the muscle training we need is to stop urination - we contract the muscle, the urine flow is interrupted, we relax, the urine flow continues, and so on.
Alternative technique: empty the bladder. Relax your abdomen, sides and hips. Squeeze and relax the muscles used for urination in turn, with a will effort. First, tense the muscles for 2-3 seconds, then relax. Repeat 10 times in the morning, afternoon and evening. Increase the muscle contraction interval and increase to 10 seconds.
Training the muscles that control the sphincter of the anus. . . Squeeze the muscles of the sphincter, also known as the round muscles of the anus. The best way to build these muscles is to imagine that you have stopped wanting to clean your intestines. Squeeze and relax these muscles at intervals of 6-8 seconds. The muscles of the abdomen, legs and thighs remain relaxed and do not move. Repeat this exercise for the first time 10 times three times a day, making sure that the stomach and thighs do not move. Gradually increase the number of compressions to 40 three times a day.
This workout is convenient because you can do it anywhere and anytime - at home, in the office, in transport - both standing and sitting. The result will not be visible immediately, but after a few weeks of training you will feel an increase in male strength.
These exercises were invented in the 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence. After a workout, patients reported increased sensitivity in the genitals and a stronger orgasm. The exercises were then performed by men and confirmed their positive effects on strengthening erections and preventing premature ejaculation.
Nutrition to increase male potency.
Nutritionists say that a healthy diet has a positive effect on potency. However, unbalanced foods, including fast food, lead to obesity, which directly affects the prostate: the blood supply to the organs in the groin is insufficient and the ability to achieve a high-quality erection is reduced.
Another factor that threatens men's strength is what experts often call meat consumption. According to scientists, meat causes high blood cholesterol levels. The risk of cardiovascular disease, high blood pressure and overweight stems from this. All this can negatively affect a man's sex life.
Diet for strength
Stop foods that contain salt and fat. Choose foods that prevent oxidative stress in the body and neutralize free radicals. First of all, these are grains and dairy products from fruits - apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
To prevent prostatitis, add olives, sesame seeds and, best of all, pumpkin oil to salads and other dishes known for their unique properties. You should consume two tablespoons of this oil a day. All pumpkin seeds also have a positive effect on the prostate - 4 tablespoons per day.
Attitude psychology
Older men who have a small partner or mistress should practice in bed sooner, and are less likely to be bored in a relationship. Rather, they are afraid to use their entire arsenal of weapons quickly and not to convince their partners. Psychological pressure from such thoughts can lead to the fact that what men fear will happen - there will be no erection at the right time. It is only a matter of time before erectile dysfunction occurs as a result of a man wrapping himself.
Another problem in sexual relations is boredom and monotony. This is especially true for couples who have lived together for many years. Is there anything you can do about it? Of course, the main thing is that both partners want it and do not hesitate to talk to each other about it.
One of the secrets of sexual longevity is the love of experience and the ability to share your erotic dreams. Imagine having sex with several women or a stranger while masturbating? This is a good. According to German researchers, one of the most popular men's dreams is triple sex, followed by love on the street and third place in public. This is followed by bondage, skin and latex, BDSM, sex with a stranger. Women also have sexual dreams, although in most cases they are more romantic than men. Many dreams remain illusions. But these are the keys to your body's needs. They embody your secret desires, your feelings for your partner, and how creative and skilled you are, including in this area. Experts say that dreams are an easy way to make your life richer and more colorful and reduce the need for physical infidelity. To do this, you just need to share your dreams with your partner and maybe make something come true. Do not be afraid to use erotic movies or videos, sex shops, various goods, role-playing games. Experience. This will help you to be happy in your sex life for many years and to have a long sex life.
The first call
Erectile dysfunction should be the first call indicating that everything is not in order with a person's health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine diseases.
An andrologist will determine the causes of erectile dysfunction and prescribe medications to treat erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal ingredients - ginseng, yohimbine and possibly other treatments.
Exercises for potential
General recommendations: 2 times a week, start exercising for strength 10-15 times each, then try to train every day and increase the number of repetitions. You should warm up and stretch for 5 minutes (also 5 minutes) before doing the exercises.
Exercise 1. . . Lifting the pelvis: Lie on your back, lower your arms along your body, bend your legs at the knees. Lean on one leg and straighten the other leg and lift the pelvis at the same time. The upper back stays in place. Perform slow and low movements with your raised leg. Then change your foot. During exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on your bent arms. Tighten the muscles of your back and back, lift your legs up. Do a scissor movement with your feet.
Exercise # 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 starting position and repeat the exercise. The lower back does not rise, it remains pressed to the ground. Exercise slowly, without moving, using the abdominal muscles.
Exercise 4. . . "Curl": Lie on your back with your legs bent at the knees. Place one foot behind the other's knee. The hands are behind the head, the elbows are separate. Slowly lift your head, elbows and torso, pulling as far as you can towards the opposite knee. Slowly return to starting position. After training a few times, change your leg and train on the other side. Do not lift your spine while doing this exercise. Tighten the pelvic floor muscles and the abdominal cavity.
Exercise 5."Pelvic swing. "Stand with your feet shoulder-width apart. Bend your knees slightly. Tighten the hip muscles, push the pelvis forward while maintaining muscle tension. Then relax your back and pull your pelvis back. Return the pelvis to its original position and repeat the exercises.