Increased strength- a topic of interest to many men of mature age. Men's average age increases and the nervous, vascular and muscular systems on which an erection depends, atrophy over the years, and chronic diseases begin. Contrary to popular belief, strength 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. This is mainly due to stress and unhealthy lifestyle. If you change your lifestyle and take care of your health, you can increase strength - everything is in your hands.
If you want to be as hard in bed as you did when you were young, stop sitting in front of the TV with beer in hand and wait for your wife to make a delicious dinner.
Peter is 56 years old, but looks 10 years younger. Since school, he has been involved in sports, and although the joints are no longer the same as before, he does not stop leading an active lifestyle. He replaced tennis and running with swimming and an exercise bike, and if due to work he does not have time to get to the pool, he spends at least an hour every day on a trip. Peter is sure that if a person wants something, he will find a way to achieve what he wants. For more than 20 years, he has been able to maintain weight and fit. Muscle mass has naturally decreased with this age, but for women it is still as attractive as in adolescence. His wife is quite happy with her husband's endurance in bed, and if she wanted, he could "every day".
Alexey is not looking at his 45 years either. Unlike Peter, he looks like 10 years older than his real age. Wax yellow skin, dark circles under the eyes and increasing weight do not bode well. Even high blood pressure did not make Alexei quit smoking. He works two jobs, eats sandwiches or in fast food, there is virtually no time left for sports. Apart from sports, skiing with children or swimming in the sea while on vacation. And now, unfortunately, in bed with his wife "it turns out" less and less. . . She persuades him to go to the doctor, be examined and undergo treatment to restore strength. Alexei brushes her off: after all, he avoided doctors all his life and now talks to a doctor about his intimate problems?
Simple erectile dysfunction is not a problem from the doctors' point of view and requires no treatment. If the problem has become chronic, doctors diagnose erectile dysfunction. In 80% of cases the causes are organic and in 20% psychogenic. Increased self-accuracy in intimate relationships can aggravate even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, overweight, smoking and elevated blood cholesterol all result in high blood pressure, decreased fat metabolism or sugar content in the body. Therefore, a chronic erectile dysfunction can signal us about a possible cardiovascular disease, diabetes, prostatitis or other serious disease several years before the first symptoms appear.
How to increase strength
To avoid impotence, stop smoking, do not abuse alcohol, spend at least 30 minutes of physical activity a day, set yourself a goal of normalizing blood pressure 120 to 80 and blood cholesterol levels - 5.
You can start taking care of your health whenever you want - at forty or fifty. It's never too late to do this, but the sooner you start, the better. If because of your career you did not have time to lead an active lifestyle, eat healthy food, pay attention to your health, it is time to fundamentally change your lifestyle.
The basis of sexual life is a sufficient amount of sleep, minimal 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 helps to find out if erectile dysfunction has physiological or psychological causes. And if necessary, also choose an effective treatment.
If you have grown a beer belly and have shortness of breath, you must first manage obesity to solve erection problems. Regular exercise provides extra bonuses - in addition to health, also a slim figure, strong muscles, a lot of endorphins and high quality sex. During movement, 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 strength. As a result, your "endurance" in bed will increase. Researchers have found that marathon runners have 30% higher sexual stamina than other men. Do you have joint pain and running is not for you? It does not matter - cycling, intense brisk walks, 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 for health reasons it is impossible to play sports, you should regularly perform exercises to strengthen the pelvic floor muscles.
Kegel exercises
Exercises to train your pelvic floor muscles, known as Kegel exercises, can be performed 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 better how to control ejaculation, improve erections, increase your sexual stamina and intensify your orgasm. There are two main techniques with many variations:
Train the muscle that controls the urethra. . . You will feel it when you stop the flow of urine during urination - this is the sphincter (sphincter) of the urethra. Doubt that you have tightened the right muscle? Check this when moving the penis - 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 training the muscle we need consists of interrupting urination - we contract the muscle, the urine flow is interrupted, we relax, the urine flow resumes, etc. Several times.
Alternative technique: empty the bladder. Relax your stomach, sides and hips. With a willful effort, you should alternately pull and relax the muscles used to urinate. First tense the muscles for 2-3 seconds, then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the interval for muscle contraction and bring it to 10 seconds.
Exercise of the muscles that control the sphincter of the anus. . . Pull the sphincter muscles, also known as the round muscles in the anus. The best way to train these muscles is to imagine keeping the urge to cleanse the intestines back. Pull and relax these muscles at intervals of 6-8 seconds. The muscles of the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise first 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 convenient because you can do it anywhere and anytime - at home, in the office, during transportation - both standing and sitting. The result does 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 twentieth century by urologist Arnold Kegel for patients who complained of urinary incontinence. After a training session, the patients noticed that they had increased sensitivity in the genital area and felt stronger orgasms. Thereafter, the exercises were performed by men and confirmed their positive effect on improving erection and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say that a healthy diet has a positive effect on strength. However, unbalanced food, including fast food, leads to obesity, which in turn directly affects the prostate: the supply of blood to the organs in the groin becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that threatens male strength, experts call frequent consumption of meat. According to researchers, meat leads to high cholesterol levels in the blood. Therefore, the risk of heart and vascular diseases, high blood pressure, obesity. All this in combination 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 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, also green vegetables and legumes.
Add olives, sesame and best of all pumpkin oil to salads and other dishes, which are known for its unique properties for the prevention of prostatitis. You should consume two tablespoons of this oil a day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older men who have a younger partner or mistress should experiment more often in bed, they are less likely to get bored in relationships. Rather, they are afraid to quickly use up their entire arsenal of capabilities and not satisfy their partner. The psychological pressure from such thoughts can lead to what men are afraid of happening - there will be no erection at the right time. And as a result of the fact that a man wants to settle down, the occurrence of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony. This is more true for couples who have lived together for many years. Is there anything you can do 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 sexual longevity lies in the love of experiments and the ability to share your erotic fantasies. Imagine having sex with multiple women or with a stranger while masturbating? It is fine. According to research by German researchers, one of the most popular male fantasies is threesome sex, in second place is lovemaking on the street, in third - in a public place. This is followed by bondage, leather and latex, BDSM, sex with a stranger. Women also have sexual fantasies, although they are often more romantic than men. Most fantasies remain fantasies. But they are the key to your body's needs. They embody your hidden desires, indicate feelings for your partner, how creative and skilled you are at experimenting, including in this area. Experts say that fantasies are an easy way to make your life richer and more colorful and reduce the need for physical betrayal. To do this, just share your fantasies with your partner and maybe let something come true. Do not be afraid to use erotic movies or videos, various items from sex shops, role-playing games. Experiment. This will help you stay happy in your sex life for years to come and have a sexual life.
The first clock
Erectile dysfunction should be the first bell for a man that not everything is in order with his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe drugs for drug treatment of erectile dysfunction based on sildenafil or other drugs as well as dietary supplements based on plant substances - ginseng, yohimbine and possibly other treatment methods.
Exercises for strength
General recommendations: start doing strength exercises 2 times a week, 10-15 times each, try to train every day and increase the number of repetitions. Before performing the exercises, do a 5-minute warm-up and stretch (also 5 minutes).
Exercise 1. . . Lift the pelvis: lie on the floor on your back, lower your arms along your body, legs bent at the knees. Lean on one leg, straighten the other leg, and raise the pelvis at the same time. Upper back remains on the floor. Make slow movements up and down with your swollen leg. Then change your leg. During exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on bent arms. Tighten the muscles in your back and buttocks, lift your legs up. Make 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 lift your head and upper body to your knees. Slowly return to the starting position and repeat the exercise. Lower back does not rise, remains pressed down on the floor. Perform the exercise slowly without shaking using your abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at the knees. Place one leg behind the other. Hands behind head, elbows apart. Slowly lift your head, elbow and torso, pulling towards the opposite knee, as hard as possible. Slowly return to the starting position. After performing the exercise several times, change legs and perform the exercise on the other side. Do not lift the spine off the ground while performing this exercise. Tighten your pelvic floor muscles and abs.
Exercise 5."Pelvic swing". Stand straight with feet shoulder width apart. Bend your knees slightly. Tighten the buttocks muscles, push the pelvis forward and keep the muscle tension. Then relax the buttocks and move your pelvis back. Return the pelvis to its original position and repeat the exercise.