How to increase potency in 10 days?

erectile dysfunction- The nightmare of millions of men. Stronger erections, endurance in bed and increased libido are just some of the signs of masculinity. That is why representatives of the strong half of humanity are so afraid to make mistakes in bed.

women are less likely to suffer because they havedecreased sex driveOr the craving for intimacy. Even if they suddenly lose their old passion with age, it does not affect the quality and quantity of intercourse.

Unfortunately,Changes in the male body are immediately noticeableAnd it is not easy to fix. Because of problems with potency in men, a sluggish reaction appears, sexual desire disappears, the duration of intercourse is reduced, vivid feelings during intercourse go away, and often premature ejaculationit happens.

Causes of low potency and erectile dysfunction:

• overweightor obesity;
• persistent experience, nerves and stress;
• passive lifestyleand low mobility;
• improper nutrition;
• AbuseLiquor(Liquor);
• cigarette smoking;
• lack of sleepand regular insomnia;
• middle age and old age(According to statistics, men often suffer from erectile dysfunction after the age of 40. The reason for this iswith lessproduction of male hormonestestosterone);
• diabetes of varying degrees;
• with vertebral herniaand injuries of the intervertebral discs, reduced strength is often observed;
• High blood pressure interferes with blood circulation, which also leads to erection problems;
• adverse ecology. . .

ifyou sufferFrom the diseases listed in the list, are prone to be overweight or your lifestyle is far from healthy, then it is essentialPay more attention to men's health issues. . .

the very firstThis will prolong the feeling of puberty, increase your self-esteem and have a beneficial effect on the work of the prostate gland. Erectile dysfunction is one of the reasons for the development of adenoma and other diseases that require surgery.

and another thingWith the help of simple secrets, you can quickly return the potency and surprise your partner in bed.

the truth about erectile dysfunction

How to improve erection without surgery?

This article describesmost effective ways, which will help to return an erection and allow you to forget about failures in sex. Each of them has a purposeimprovement in various aspectsfunction of the male body.

insofar asPower- This is a broad concept, so it includes not only a strong erection. Vigor also includes the power of sexual desire, the power of orgasm and the "delay" in the moment of ejaculation, the duration of intercourse, endurance and recovery after intercourse.

For convenience, a set of suggestionsdivided into 10 days.By following the recommendations step by step, you can achieve amazing results.

Day 1. New Habits: Coffee and Eggs for Breakfast

base of japanese practicekaizenthought thatregular repetitionsame actionhelp you achieve excellence. . .

Ourbrain doesn't like to work, perform some complex task and want to save as much energy as possible. Therefore, when a new and, in his opinion, heavy task is presented to him, he begins to reject and postpone the action indefinitelygives.

This is why strict diets, a new life from Monday and other stressful goals do not work for a person.you need to fool your brain. . . Then it will be easier to perform new actions, especially if they seem ultralight.

To startrelish your own breakfastand add toOnly 2 products - coffee and eggs.Instead of having a sandwich while on the run, take 2 minutes to make scrambled eggs and brew a cup of flavored coffee. Such a simple breakfast is very useful for the male body and strength in general.

• coffeeIs a natural stimulant of the central nervous system. It will invigorate your brain, stimulate vitality, prepare you for a productive day, and elevate your spirits. Another plus of this product is: Caffeine increases blood flowIncreases blood flow and dilates blood vessels. Good blood circulation is one of the factors for a firm erection. Actually, at the time of sexual arousal, blood rushes towards the waist, Kaveri fills the body and makes the penis erect till the moment of ejaculationThis is why coffee drinkers are less likely to suffer from erectile dysfunction and do not complain of problems in bed. Daily consumption of coffee accelerates blood through their veins, causing red bloodCells pass through calmly dilated vessels.
• eggs- A rich source of B vitamins. It is this group of vitamins that is responsible for the normalization of hormones in the male body and significantly reduces stress levels. Also B vitamins₁Contributes to the normal passage of signals from the body to the brain, and it stimulates increased arousal and indirectly affects the functioning of the penis.

The only caveat is that it is better to usenatural ground coffeeInstead of soluble. Bean coffee has a more pronounced aroma and taste.

A team of scientists and students from the Center for Health SciencesNSuniversityNSTexasFeatherhoustonconducted a large-scale study in 2015. In their course, the researchers were able to determine thatwith regular coffee consumptiona man's foodLess likely to have problems with power. . . SufficientDrink 2-3 cups of flavored drinkA day to forget about a sluggish erection. In a similar survey those abstaining from caffeine had higher rates of erectile dysfunction.

ImprovePositive impactIt can be included in the daily diet while eating eggsPeanuts and Pork. . . These two products also contain a complete complex of B vitamins, which are very important for excellent potency.

Day 2. Increase Activity and Go on Diet

next dayFor "English" breakfast with eggs and coffeeadd half an hour walk. . . A sedentary lifestyle leads to stagnation of blood and lymph in the groin area, which with age will affect the hardness of erections.

At the same time, any cardio load will helptrigger increased blood flow, will force the cardiovascular system to work actively and contribute to the correct production of testosterone. It is the regular aerobic load on the body that is one of the factors of normal hormonal levels, which triggers the natural synthesis of male sex hormones. Is.

in the early daysstart small - withTake a leisurely walk for 30-40 minutesso the time can be extendedup to 60 minutes. . . If you are physically fit, you can substitute cycling, jogging or "circuit" workouts for walking.

with thisThis type of activity will help to get rid offrom excess fat mass. . . Even if you are not obese and belong to the normal weight category, it will not be superfluous.

A large amount of subcutaneous fat, especially in the abdomen, stimulates the production offemale hormone estradiol. . . It suppresses testosterone, which over time leads to a decrease in libido, a sagging penis and forcing a man to go through all the cycles of hell caused by erectile dysfunction.

Day 3. Diet Review

when for the perfect breakfastincreased cardioactivity, you can start taking more serious action. Let's take a look at everything we eat during the day and"remove the trashFrom the daily menu. Improper nutritional power is another cause of problems. Therefore you need to throw some foods out of the refrigerator, adding some of them that are good for you"Little General"Delicious.

Products that boost potency:

• Bananas- increase the amount of potassium in the body, which helps to increase libido and normalize blood circulation;
• Pepper, Onion and Garlic- also increases blood flow and thus stimulates an erection;
• Salmon, Tuna, Olive Oil and Avocado- contains useful fatty acids that strengthen the body and improve blood flow;
• Parsley, Celery, Mushrooms and Beans- contains a large amount of phosphorus and has a beneficial effect on potency;
• Ginger Root, Turnip, Oatmeal, Beef Liver- the chemical composition of the listed products contains a lot of zinc, which normalizes the work of the male body;
• Spinach, Sunflower Oil, Lamb- Rich in vitamin E, which improves the tone and permeability of blood vessels.

Products that reduce potency:

• beer- contains phytoestrogens that are harmful to men's health;
• Liquor- Drinking excessive amounts of alcohol increases the level of stress in the body;
• transgenic fat- the cause of hormonal disorders and gene mutations;
• Bakery- Contains yeast and sugar, which reduce the level of testosterone in the blood;
• Sauce- Contains liquid smoke, which causes toxic damage to the testicles;
• soyIt also contains phytoestrogens.

Day 4. Stimulating the Penis and Prostate

Another way to increase power-Self-massage of the penis and testicles. . . Progressive and circular movements in the genital areaimprove blood flowAnd will also strengthen your erection.

Simultaneously massage will begin in the scrotumactive sperm productionand will prevent possible semen stagnation, which often leads to the development of prostate diseases. For example, congestive prostatitis and adenoma.

1. squeeze the penis with two fingersEither hand at the very base. Note that your thumb should be up and index finger down. Squeeze the resulting ring with maximum force, then hold your breath. Now in wavy movementsspill blood on the headGenital organs. Best at the moment9-10. count up to. . . But if there is not enough air in the lungs, the count can be reduced.
2. one hour after eatingtake a hot bathOr put a warm towel over your scrotum (you can use a heating pad). This will warm the testicles and increase blood flow to the area. Then rub your palms so they stay warm as well and the skin on the testicles won't shrink. now with one handraise the penisand hold the other one around the testicle. Alternatively, lightly squeeze and stroke the testicles, pressing lightly on them, rubbing in a circular motion. Gradually increasing your pressure to increase blood flow to this areaRemember. Self-massage of the penis and testicles improves blood flow and increases potency in the male. with thisYou can stroke the area of the prostate gland and press lightly on it. It was also helpful to run your thumb from the beginning to the end of the prostate to remove possible stagnation of sperm or lymph.
3. another effective way- Squeeze the penis in the palm of your hand. To do this, preheat your hands in warm water, apply an oil containing peppermint or sage, and then place the organ in the palm of both hands. Hold your penis slightlySqueeze and hold your hands in this position for 5-10 seconds. Then repeat the action, but increase the pressure and lengthen the processup to 10-15 minutes. . . Do this massage for at least 15-20 minutes. You can also squeeze the penis in waves at the end, as if pumping a ball or trying to strengthen the muscles of the forearm.

repeat this massageFrequentlyUntil you reach the end of the penis, without opening the ring with your fingers. Simultaneously hold the breath each time. To strengthen the result, the fingers around the penis can be kept closed untiluntil you put on a condom and start having sex.

in addition to self-massageworks wellcold and hot bath. . . The alternating effect of hot and cold water on the body improves blood circulation, which also contributes to a good erection.

Alternate water with different temperatures in between10-20 seconds(depending on body fitness), 5-7 minutes will suffice. A contrast shower works best after you've finished swimming and your skin has turned a little pink. Processdaily ritualsIn the morning and evening.

Day 5. Turning to Folk Methods

some peopleThe previous recipes are skeptical. And in vain. Many natural teas, single or with regular use, have an incredible effect onman's health. . .

Based on the ingredients, tea according to the recipe of traditional healers strengthens the immune system, strengthens the walls of blood vessels,encourage increased blood flowAnd start producing the necessary elements for the representatives of the strong half of humanity.

Here are some decoctions based on natural ingredients that have been proven to increase potency and cure erectile dysfunction.

• Herbal tea based on honey and ginseng- Take a pinch of dried ginseng root or its extract, mix with 2 tsp. Add honey and a glass of warm water (not boiling water). Let it cook for 10-15 minutes. This composition improves blood circulation, bodystrengthens, boosts immunity and stimulates the production of testosterone;
• infusion of thyme- fill 1 tbsp. althyme 0. 5 liters of warm water and leave for half an hour. Then the resulting composition can be diluted with hot water and drink instead of tea. Since ancient times, the treatment of erectile dysfunctionThyme has been used in the U. S. , as it strengthens the work of the cardiovascular system;
• "Tea" for Strength- 0. 2-0 in 3 liters of carrot juice. Mix 3 liters of red wine, add honey, finely chopped ginger root and nuts to taste. Each component is intended to dilate the blood, contains a lot of useful vitamins, omega-3 fatty acids and trace elements. All this improves potency. and increases libido. You can drink such a composition no more than 3-4 times a week. It is also impossible to overdo it with the amount of red wine, alcohol in large quantities reduces the conduction of signals to the brainand increases stress.

Day 6. Exercises for the pelvic and abdominal organs

after male bodyaccustomed to daily walksand obtains a more useful product to maintain a stable erection, you can connectextra physical activity. . .

don't forget to follow nowpelvic exercisesWhich will stimulate additional blood flow to the pelvis and strengthen the muscles. You also need to work on the abdominal press and muscle fibers, as they also have a direct effect on strength.Strong abdominal muscles strengthen the riser 4-5 times in men.

Exercises for the pelvic organs:

• military action- standing still, try to repeat the soldier's march and raise your knees almost to the stomach;
• Bicycle- Lie on your back, put your hands on your belt and bend your knees. Begin to imitate the bicycle and move the invisible pedals;
• squat- This is a standard exercise that requires you to sit fully and slowly return to a standing position;
• running in place- Stand anywhere in the room and try to run slow;
• Lungs- Put your hands on your belt, throw your left foot forward and keep it at a 90 degree angle. Make sure that the knee does not go past the toe while bending. Take 8-10 steps forward in this manner andThen start the same exercise, but with the right leg. This will stretch the muscles of the perineum, strengthen the back of the thigh and buttocks.

Exercises for abdominal muscles:

• lay on your back, bend your knees at a 45 degree angle, extendarm with body and rest firmlyPlace them on the floor, then slowly raise the pelvis. Keep your back straight and tighten your abdominal muscles, back and buttocks. Simple in the pose for at least 15 seconds, after which, with each new approach, Also, increase the time to 5-10 seconds;
• lay on your back, bend your knees at a 45 degree angle, lie downhands behind your head and bend slightlyIn the upper third of the back. Now to feel the tension in the press area, slowly lift the body for a short distance, lock in this position for 5-10 seconds and slowly lower the body. Toning your absTry not to sink your back completely to the floor to keep up. Do at least 20-30 lifts in 1 set.

Day 7. Dealing with Stress

A week has passed, so you can start practicing cultivation and stress reduction techniques. Emotional stress and constant worry are one of the main causes of decreased libido, decreased potency and lethargic buildup.

in 50% of casesErectile dysfunction is a result of mental agony as well as an unstable psyche. It is difficult for men to recognize such a problem and seek the help of a professional for advice.

In this way, you can reduce the stress level and restore mental balance on your own. And since problems in bed act as an additional factor in lowering self-esteem, a person is at risk of falling into a vicious cycle. picks up.

Tension = >bad power = >self-doubt = >double tension = >complete erectile dysfunction.

9 popular ways to reduce stress:

• contribution- The purpose of this practice is to ensure that one finds harmony with oneself through meditation and physical activity. Even simple asanas will help to achieve nirvana, teach patience, and reduce emotional and physical stress;
• boxingPunching is a great way to chase off aggression by punching the bag or having a friendly fight with a coach or other member of the boxing club. This purely male sport will allow you to relieve the irritability and fatigue that has accumulated during the day;
• long distance running- Running at a slow pace for a distance of 5-8 km is a monotonous exercise that relieves the brain and frees you from anger. In addition, running will speed up the blood and strengthen the cardiovascular system;
• freestyle wrestling- acts similar to boxing and helps relieve stress;
• abdominal breathing techniques- By taking slow and deep breaths, the blood is filled with oxygen, and also calms down;
• Laughter- watch various humorous programs, movies, cut funny videos and in social networks. Laughter engages the abdominal muscles, promotes the release of endorphins and improves mood;
• Dream- Normal 8 hours of rest normalizes hormone production and allows the body to function properly. Chronic fatigue and lack of sleep lead to increased stress;
• Study- Scientists have proved that by reading for at least 15 minutes, you can escape from your problems and "remove" the brain from sad thoughts. While reading, we completely immerse ourselves in another world, lifeforget about the difficulties and it removes the tension;
• walks in the open air- This type of activity allows you to achieve nirvana, retire from the meaningless world, and reconcile with yourself. You can walk alone with your dog, friends, or your significant other. Socializing with loved ones can also stressand allows you to relax.

Day 8. Vacuum Action

Those who have found the Soviet era will surely remembermedical bank. . . They were used to increase blood flow to specific areas and to help fight various diseases.Vacuum device for penis.

These devices look like a capsule thatput on penis, sucks in and creates the required pressure. With the help of slowly pumping air through the flask-shaped gadget, the body achieves an erection for a while and you can start having sex.

And if you regularly use the vacuum effect as a physiotherapy procedure, it will allowrestore power fastAnd saturate the pelvic organs with useful substances. Increased blood circulation in this area will allow vitamins, micro and macro elements to reach the target faster.

How do vacuum erection devices work? they makeNegative pressure around male dignitySo that blood can flow more actively to the penis. The longer the exposure, the bigger and harder the penis becomes.

Day 9. We train the pubic-coccygeal muscle

Pubococcygeal muscle (PC muscle)- This is the very plexus of muscle fibers that is directly responsible for the function of the penis and allows you to maintain a fluid stream while urinating. If a person has PC muscular dystrophy, it can lead to urinary incontinenceStimulates, disrupts labor and reduces the quality of sex life.

no wonder they call himThe "muscle" of loveAnd since ancient times Taoists have trained him with various techniques. During erection, it is the pubococcigal muscle that allows to keep the penis even and stable.

A set of exercises has been preserved to this day, aimed athow to strengthen pc muscles. . . The most famous is the practice of an American gynecologist.arnold kegel. . . It was he who in 1952 patented several exercises aimed at strengthening the perineum.

The advantage of compounding is that you cananywhere and anytimeAnd no one around you will even notice your workout!

What we have to do:

• Try to hold the stream for a while while urinatingBy fixing the pubic-coccygeal muscle and remembering its position on the body;
• Now that you know where the PC muscle is and how it is tense, you can start training it. AnywhereTry squeezing and clearing the musclesWith different intensity. Keep the tension low and long enough to develop the elasticity of the fibers and make them harder due to the active flow of blood. Repeat the action an unlimited number of times during the day. The bigger the better;
• try to strain only the crotchAnd don't use your abdomen, legs, or buttocks. Try isolated movements specifically aimed at stimulating the pubococcygeal muscle;
• Do not hold your breath during exerciseOtherwise the blood will not be saturated with enough oxygen. This often leads to dizziness and also lack of oxygen to the tissues.

Day 10. Increase blood flow to the penis during sex

It will be useful to learn even for men with weak erectionssex position listIn which blood does not flow from the waist. This will keep the riser firm and perform well in bed.

so men with weak strengthposes are contraindicatedWhen a woman is lying on top or side. The force of gravity promotes the outflow of blood downwards, which reduces the intensity of erection and makes the penis slack.

Here are the best poses to increase strength and maintain strong bones:

• doggy style or knee-elbow pose- This is the classic position in which the girl rests her knees and elbows on the mattress or the floor. In this position, the blood flows from the base of the penis to the head;
• half sitting- a modified version of the doggy-style, when the male spreads his hips wide and the partner sits on the penis directly between them. You will find it easier to walk in this position and at the same time maintain a good erection;
• feet behind head- In this position the woman lies on her back, the man sits between the partner's legs and puts her feet on his shoulders;
• missionary position- Standard sex position, in which the girl lies on her back, and the partner joins her between the thighs and starts the friction.

You have familiarized yourself with a method tested on thousands of men, almostHow to improve and restore vigor in 10 days. . .

ifRegularlyFollow the listed recommendations, then you can eliminate erectile dysfunction and return the joy of life without drugs from the pharmacy and operations!