Capacity building- a topic of interest to many adult men. The average age of men increases, and the nervous, vascular and muscular systems, which depend on erections, begin to atrophy and chronic diseases over the years. Popular beliefs that oppose potency are not caused by old age, 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 increase your potential by changing your lifestyle and taking care of your health - it's all in your hands.
If you want to be as patient in bed as you were when you were younger, carry a beer in your hand, sit in front of the TV and wait for your wife to make a delicious dinner.
Peter is 56 years old, but looks 10 years younger. He has been involved in sports since school, and even though his generation is no longer the same, he continues to lead an active lifestyle. He replaces tennis and jogging with swimming and exercise bikes, and if he doesn't have time to get to the pool because of work, he spends at least an hour walking every day. Peter believes that if a person wants something, he will find a way to get it. For more than 20 years, she has been able to maintain her weight and body. Of course, muscle mass has decreased by this age, but for women it is still as attractive as youth. His wife is completely satisfied with her husband’s patience in bed, and if she wants to, she can "every day".
Alexei is not 45 years old. Unlike Peter, he looks 10 years older than he really is. Yellow skin, dark circles under the eyes, and weight gain do not work well. Despite high blood pressure, Alexei did not quit. He works two jobs, eats sandwiches or fast food, and has virtually no time for sports. Recreational sports, skiing or swimming with children. Now, unfortunately, there is less "becoming" with his wife in bed. . . He persuades her to go to the doctor, get tested, and receive treatment to restore her potency. Alexei sweeps it away: has he finally run away from doctors for the rest of his life, and has he talked 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 is chronic, doctors will diagnose erectile dysfunction. In 80% of cases its causes are organic, and in 20% it is psychogenic. Increased self-esteem in intimate matters may exacerbate minor transient erectile dysfunction. Erectile dysfunction shares common risk factors for heart disease. Lack of exercise, being overweight, smoking, and high blood cholesterol all lead to high blood pressure, fat metabolism, or low blood sugar. Consequently, chronic erectile dysfunction may indicate cardiovascular disease, diabetes, prostatitis, or other serious illnesses several years before the first symptoms appear.
How to increase capacity
To prevent impotence, quit smoking, do not drink too much alcohol, exercise for at least 30 minutes a day, aim to normalize your blood pressure to 120-80 and cholesterol-5.
You can start taking care of your health at any time - from forty or fifty. It's never too late to do this, but the earlier you start, the better. If you do not have time to lead an active lifestyle in connection with your career, eat healthy food, pay attention to your health, now is the time to radically change your lifestyle.
The basis of a long sexual life is enough sleep, minimal stress, proper nutrition, physical activity and regular sex life.
Your sexual problems should be discussed with your doctor immediately. Because the examination is completely painless, it is possible to determine whether there are physiological or psychological causes of erectile dysfunction. Also, choose effective treatment if necessary.
If you have a stomach ache from beer and you are short of breath, then you need to deal with excess weight first to solve the problem of erection. Regular exercise gives additional bonuses - in addition to health, slim body, strong muscles, a lot of endorphins and quality sex. Exercise supplies blood to the genitals, massages the prostate, strengthens and flexes muscles, and has a positive effect on libido and potency. As a result, your "endurance" in bed will increase. Researchers have found that marathon runners have 30% higher sexual stability than other men. Do you have joint pain and running is not for you? It doesn't matter - cycling, hard walking, Scandinavian 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 due to your health, do regular pelvic floor exercises.
Kegel exercises
You can do exercises that train your pelvic floor muscles, called Kegel exercises, 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 help them to better control their ejaculation, improve their erection, increase their sexual stability, and increase their orgasm. There are many two main approaches:
Exercise the muscles that control the urethra. . . When you stop urinating, you feel the sphincter of the urethra (ring muscle). Did you build the right muscles? Check this with the movement of the penis - when any muscle contracts, it moves up and down. Other muscles in the body, such as the glutes, abs, or internal thighs, relax. Therefore, the muscle training we need consists of interrupting urination - we contract the muscles, the flow of urine is interrupted, we rest, the flow of urine resumes, and so on. b. y. с.
An alternative method is to empty the bladder. Rest your stomach, sides and hips. At your discretion, take turns squeezing the muscles used to urinate. First, tighten the muscles for 2-3 seconds, then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the contraction interval of the muscles to 10 seconds.
Training the muscles that control the sphincter of the anus. . . Tighten the muscles of the sphincter, also known as the anus round muscles. The best way to train these muscles is to imagine reducing your urge to cleanse your gut. Squeeze these muscles and relax for 6-8 seconds. The muscles of the abdomen, legs, and hips remain relaxed and immobile. Repeat this exercise 10 times three times a day, making sure that the stomach and hips do not move. Gradually increase the number of contractions to 40 times three times a day.
This exercise is convenient because you can do it anywhere and anytime - at home, in the office, on the transport - both standing and sitting. The results are not immediate, but after a few weeks of regular exercise, you will feel an increase in male potency.
These exercises were invented in the 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence. After exercise, patients reported increased sensitivity to the genitals and stronger orgasms. The exercises were then performed by men, and their positive effects on enhancing erections and preventing premature ejaculation were confirmed.
Nutrition to increase male potency.
According to nutritionists, proper nutrition has a positive effect on potency. However, an unbalanced diet, including fast food, leads to obesity, which in turn has a direct effect on the prostate: insufficient blood supply to the pelvic organs and reduced chances of achieving a quality erection.
Another factor that threatens the strength of men is the high consumption of meat. Researchers say that meat causes high levels of cholesterol in the blood. Consequently, cardiovascular disease, high blood pressure, and overweight can result. Taken together, these can negatively affect a man's sex life.
Diet for potency
Avoid foods high in salt and fat. Choose foods that counteract the stress of oxidation in the body and neutralize free radicals. First of all, these are cereals and dairy products, fruits - apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and, most importantly, pumpkin oil to salads and other foods known for their unique properties in preventing prostatitis. You need to drink two tablespoons of this oil per day. Whole pumpkin seeds have a positive effect on the prostate - 4 tablespoons per day.
Psychology of relations
Older men with a younger partner or mistress need to practice in bed more often so they don’t get bored of the relationship. On the contrary, they are afraid to use their arsenal quickly and satisfy their partner. The psychological pressure of such thoughts can lead to what men fear - no erection in time. And as a result, male erection, the appearance of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony. This is especially true for couples who have lived together for many years. Can you do something about it? Of course, the most important thing is that both partners want this and do not hesitate to tell each other about it.
One of the secrets of a long sexual life is to love experimentation and share your erotic fantasies. Can you imagine having sex with several women or a stranger while masturbating? It is good. According to a study by German scientists, one of the most popular male fantasies is the three sexes, followed by street love and the third in public. Then slavery, leather and latex, BDSM, sex with a stranger. Women have more sexual dreams, but they are more romantic than men. Most dreams remain fantasies. But they are the key to your body's needs. They include your secret desires, feelings for your partner, and how creative and capable you are, including your experience in this field. Experts say that fantasy is an easy way to make your life richer and more colorful and reduce physical betrayal. To do this, you just need to share your dream with your partner, and maybe realize something. Don't be afraid to use erotic movies or videos, sex toys, and role-playing games. The experiment. It will help you to be happy for many years in your sex life and live a long sex life.
The first bell
Erectile dysfunction should be the first bell for a man, not something related to his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine diseases.
The andrologist identifies the causes of erectile dysfunction and treats erectile dysfunction with drugs based on sildenafil or other substances, as well as dietary supplements based on plant substances - ginseng, yohimbine and others.
Potency for exercise
General recommendations: Start exercising for potency 2 times a week, 10-15 times each, then practice daily and increase the number of repetitions. Before exercising, you should warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1. . . Lifting the hips: Lie on your back on the floor, lower your arms with your body and bend your legs at the knees. Lean on one leg, straighten the other leg and lift the hips at the same time. The back surface remains on the ground. Make slow and downward movements with your high legs. Then change your foot. During the exercise, the hips are raised, do not lower them to the ground.
Exercise 2. . . Scissors: Lie on your stomach, put your head on your bent arms. Strengthen the muscles of your back and hips and lift your legs up. Make scissors with your feet.
Exercise # 3. . . Abs: Lie on your back, behind your arms, elbows apart. Bend your knees at right angles. 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, it remains pressed to the ground. Use your abdominal muscles to exercise without jerking.
Exercise 4. . . "Twisting": Bend your legs at the knees and lie on your back. Place one foot behind the other knee. Hands behind head, elbows away. Gently lift your head, elbows and torso and pull towards the opposite knee, as hard as possible. Slowly return to starting position. After doing the exercise several times, change the leg and do the exercise on the other side. Do not lift your spine while doing this exercise. Strengthen your pelvic floor muscles and abs.
Exercise 5."Hip Swing. "Keep your legs straight with shoulder width apart. Bend your knees slightly. Maintain muscle tension, strengthen the pelvic floor muscles, and push the hips forward. Then release your hips and move your hips back. Return the hips to their original position and repeat the exercise.