increased power- a topic of interest to many mature men.The average age of men increases, and the nervous, vascular and muscular systems on which erection depends become impaired over the years, and chronic diseases begin to develop.Contrary to popular belief, potency disorders are not caused by aging, but by the diseases that accompany it.Of particular concern is the fact that erectile dysfunction also occurs in young men.The main reason for this is stress and unhealthy lifestyle.You can increase your strength by changing your lifestyle and taking care of your health - everything is in your hands.
If you want to be as flexible in bed as you were in your childhood, stop sitting in front of the TV with a beer in hand and waiting for your wife to cook a delicious dinner.
Peter is 56 years old, but looks 10 years younger.He has been involved in sports since school, and although his joints are no longer what they used to be, he has not stopped living an active lifestyle.He replaced tennis and running with swimming and an exercise bike, 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 sure that if a person wants something, he will find a way to achieve what he wants.For over 20 years he has managed to maintain weight and fitness.Of course, by this age the muscle mass has decreased, but for women he is still as attractive as in his youth.His wife is completely satisfied with her husband's stamina in bed, and he can do it every day if he wants.
Alexey also does not look his 45 years.Unlike Peter, he looks 10 years older than his actual age.Waxy yellow skin, dark circles under the eyes and increasing weight are not good signs.Even high blood pressure did not force Alexey to quit smoking.He works two jobs, eats sandwiches or fast food, and has almost no time left for sports.If you do not consider skiing or swimming in the sea with children during holidays as sports.And so, unfortunately, in bed with his wife at least it "works"... She convinces him to go to the doctor, get checked and undergo treatment to restore potency.Alexey ignored him: after all, he has avoided doctors all his life, and now talk to a doctor about his intimate problems?
Single erectile dysfunction is not a problem from the doctors' point of view and does not require any treatment.If the problem becomes chronic, doctors diagnose erectile dysfunction.In 80% of cases, its causes are biological, and in 20% of cases psychological.The increased demands on oneself in intimate matters can aggravate even minor temporary erectile dysfunction.Erectile dysfunction shares common risk factors with cardiovascular disease.Lack of exercise, overweight, smoking, high cholesterol in the blood result in high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction may indicate to us possible heart disease, diabetes, prostatitis or any other serious disease years before the first symptoms appear.
how to increase strength
To avoid impotence, stop smoking, do not drink alcohol, spend at least 30 minutes a day on physical activity, set a goal to normalize your blood pressure to 120/80 and your blood cholesterol level to 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, because of your career, you don't have time to lead an active lifestyle, eat healthy foods, or pay attention to your health, now is the time to make fundamental changes to your lifestyle.
The basis of sexual longevity is adequate sleep, minimum stress, proper nutrition, physical activity and 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 determine whether there are physical or psychological causes of erectile dysfunction.And also, if necessary, select effective treatment.
If your belly has become enlarged and is causing shortness of breath, the first thing you will need to do to solve erection problems is to deal with the extra weight.Regular exercise offers added bonuses – in addition to health, you also get a slim figure, strong muscles, lots of endorphins and high-quality sex.While walking, the blood supply to the genital organs improves, the prostate is massaged, the muscles become firm and elastic, which has a positive effect on libido and potency.As a result, your "stamina" in bed will increase.Scientists have found that marathon runners have 30% more sexual stamina than other men.Do you have joint pain and running isn't for you?It doesn't matter - cycling, brisk walking and Nordic walking will help you.Of course, it is better to consult your doctor first about what is safe for you and what is not.If you can't play sports for health reasons, exercise regularly to strengthen your pelvic floor muscles.
kegel exercises
Pelvic floor exercises, known as Kegel exercises, can be done alone or in combination with other exercises.They stimulate the prostate and normalize the functioning of the genital organs, increasing the sensitivity of the genitals.Regular exercise will help you maintain better ejaculation, improve erections, increase your sexual stamina and prolong orgasm.There are two main techniques with many variations:
training the muscles that control the urethra,You will feel it when you stop the flow of urine while urinating – this is the sphincter (circular muscle) of the urethra.Not sure if you applied pressure to the right muscle?Check this with the movement of the penis - when the desired muscle contracts, it will move up and down.Other muscles in the body, such as the buttocks, abdominal muscles or inner thighs, relax.Therefore, the muscle training we need involves stopping urination – we contract the muscle, urine flow is interrupted, we relax, urine flow resumes, and so on several times.
Alternative technique: Empty your bladder.Relax your stomach, arms and thighs.By force of will, alternately contract and relax the muscles used during urination.First, tighten your muscles for 2-3 seconds, then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the interval of muscle contractions and bring it to 10 seconds.
Training the muscles that control the anal sphincter,Contract the sphincter muscles, also known as the round muscles of the anus.The best way to train these muscles is to imagine resisting the urge to purge.Contract and relax these muscles at intervals of 6-8 seconds.The muscles of the stomach, legs and buttocks remain relaxed and do not move.Repeat this exercise 10 times three times a day for the first time, making sure that the stomach and buttocks 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 at any time - at home, in the office, in transport - both standing and sitting.The result will not be visible immediately, but after a few weeks of regular training you will feel an increase in male potency.
These exercises were invented in the 40s of the twentieth century by urologist Arnold Kegel for patients who complained of urinary incontinence.After a course of exercise, patients noticed increased sensitivity in their genital area and felt stronger orgasms.The men then performed the exercises and confirmed their positive effect on strengthening erections and preventing premature ejaculation.
Nutrition to increase virility.
Nutritionists say that a healthy diet has a positive effect on potency.But unbalanced nutrition, including fast food, leads to obesity, which in turn directly affects the prostate: the blood supply to the organs in the groin area becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that threatens male potency, experts call excessive consumption of meat.According to scientists, meat increases the level of cholesterol in the blood.Therefore there is a risk of heart and vascular diseases, high blood pressure and excess weight.All this together can have a negative impact on a man's sex life.
diet for strength
Stop eating foods high in salt and fat.Choose foods that counteract oxidative processes in the body and neutralize free radicals.First of all, these are whole grains and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame, and best of all pumpkin oil, known for its unique properties for the prevention of prostatitis, to salads and other dishes.You have to consume two spoons of this oil daily.Whole pumpkin seeds – 4 tablespoons per day – also have a positive effect on the prostate.
psychology of relationships
Older men who have a younger partner or lover may be more experimental in bed, and they are less likely to experience boredom in relationships.Rather, they are afraid to use the entire arsenal of their abilities too quickly and not satisfy their partner.Psychological pressure from such thoughts can lead to exactly what men fear – an erection will not occur at the right time.And as a result of the fact that a man will screw himself, the occurrence of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony.This applies more to couples who have been living together for many years.Is it possible to do something about it?Of course, the main thing is that both partners want it and do not hesitate to tell each other about it.
One of the secrets of sexual longevity is a love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with multiple women or with a stranger while masturbating?This is okay.According to research by German scientists, one of the most popular male fantasies is a threesome, in second place is making love on the street, in third place is in a public place.Then follow bondage, leather and latex, sadomaso, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than men's.Most imaginations remain imaginations.But they are key to what your body needs.They embody your hidden desires, reflect your feelings for your partner, how creative and capable you are of experimenting, including in this area.Experts say fantasies are a simple way to make your life richer and more colorful and reduce the need for physical infidelity.To do this, you just have to share your fantasies with your partner, and maybe turn some into reality.Don't be afraid to use erotic films or videos, various products from sex shops, and role-playing games.Use.This will help you maintain pleasure in your sex life for many years and achieve sexual longevity.
first bell
Erectile dysfunction should be the first warning sign for a man that something is not right with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
An andrologist specialist will determine the causes of erectile dysfunction and prescribe drugs for the medicinal treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine, and possibly select other treatment methods.
exercises for strength
general recommendations: Start by doing strengthening exercises 2 times a week, 10-15 times, then try to train every day and increase the number of repetitions.Before exercising, you need to do a 5-minute warm-up and stretching (also 5 minutes).
exercise 1,Pelvic Lift: Lie on the floor on your back, keeping your arms down along your body, legs bent at the knees.Leaning on one leg, straighten the other leg and simultaneously lift your pelvis.The upper back remains on the floor.Use your raised leg to slowly move up and down.Then change your foot.During the exercise, the pelvis remains high, do not drop it to the ground.
exercise 2,Scissors: Lie on your stomach and rest your head on your bent arms.Lift your legs up while tightening the muscles of your back and buttocks.Make a scissor-like motion with your legs.
exercise 3,Press: Lie on your back, hands behind your head, elbows out to the sides.Bend your knees at right angles.Slowly lift your head and upper body towards the knees.Slowly return to the starting position and repeat the exercise.The lower back does not rise and remains pressed to the floor.Perform the exercise slowly, without jerks, using your abdominal muscles.
exercise 4,"Twisting": Lie on your back, bend your knees.Place one foot behind the other knee.Hands behind your head, elbows extended to the sides.Slowly lift your head, pulling your elbows and torso as hard as you can toward the opposite knee.Slowly return to the starting position.After doing the exercise several times, change your leg and do the exercise on the other side.Do not lift your lower back spine off the ground while exercising.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvic Swing".Stand straight with your feet shoulder-width apart.Bend your knees slightly.Tighten your buttock muscles, push your pelvis forward, maintaining tension in the muscles.Then relax your buttocks and move your pelvis back.Return your pelvis to its original position and repeat the exercise.