How to increase strength in 10 days?

erectile dysfunction- a nightmare of millions of men. Strong elevations, consistency in bed, and increased sexual desire are some of the hallmarks of masculinity. This is why representatives of the strong half of humanity are so afraid to make a mistake in bed.

Women are less likely to suffer because they havedecrease in sexual desireor desire for intimacy. Even if suddenly their former passion is lost with age, it does not in any way affect the quality and quantity of sexual intercourse.

Unfortunately,changes in the male body are immediately apparentand are not easy to fix. Due to power problems in men, a slow reaction appears, sexual desire disappears, the duration of love is reduced, vivid emotions are removed during orgasm and premature ejaculation often occurs.

Causes of reduced power and erectile dysfunction:

• overweightor obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand low mobility;
• improper nutrition;
• abusealcohol(alcoholism);
• smoking;
• lack of sleepand regular insomnia;
• middle and old age(According to statistics, men over the age of 40 often suffer from erectile dysfunction. This is due towith reducedproduction of male hormone -testosterone);
• diabetes of various degrees;
• me vertebral herniaand intervertebral disc damage, reduced potency is often observed;
• high blood pressure interferes with blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

whetheryou sufferfrom the diseases listed, are prone to being overweight or your lifestyle is not healthy, then it is necessarypay more attention to men’s health issues. . .

In the beginning, this will prolong the feeling of youth, increase your self-esteem and will 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 secondly, with the help of simple secrets, you can quickly turn on the power and surprise your partner in bed.

The truth about erectile dysfunction

How to improve erection without surgery?

This article describesthe most effective ways, which will help restore the erection and allow you to forget the failures in sex. Each of them has a purposeimproving various aspectsthe work of the male body.

As far aspotency- this is a broad concept, then this includes not just a strong assembly. Power also includes the power of sexual desire, the power of orgasm and the "delay" of the ejaculation moment, the duration of intercourse, patience and healing after intercourse.

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

Day 1. New habits: coffee and eggs for breakfast

The basis of Japanese practicekaizenmendoi seregular repetitionthe same actionhelp you achieve perfection. . .

Oursthe brain does not like to work, do some complex tasks and wants to save as much energy as possible. This is why, when presented with a new and, according to him, overwhelming task, he begins to deny and postpone the action indefinitely.

Strong for this reason that strict diets, a new life from Monday and other stressful goals for a person do not work. theeyou have to fool the brain. . . Then it will be easier to perform new actions, especially if they look ultra light.

Getting startedreview your breakfastand add to itonly 2 products - coffee and eggs.Instead of catching a sandwich on the run, take 2 minutes to make scrambled eggs and drink a cup of aromatic coffee. Such a simple breakfast is very beneficial for the male body and strength in general.

• CoffeeIt is a natural stimulant of the central nervous system. It will enliven your brain, stimulate vitality, prepare you for a productive day and lift your spirits. Another plus of this product is this: caffeine increases blood flow and dilates blood vessels. Good blood circulation is one of the factors for a strong erection. Indeed, at the moment of awakening, blood rushes to the groin, fills the body of the cavern and makes the penis stand until the moment of ejaculation. This is why those who drink coffee are less likely to suffer from erectile dysfunction and do not complain of problems in bed. Daily consumption of coffee speeds up the blood through their veins, allowing red blood cells to pass smoothly through the dilated vessels.
• egg- a rich source of B vitamins. this is this group of vitamins that is responsible for the normalization of hormones in the male body and significantly reduces stress levels. In addition, B vitamins₁contributes to the normal passage of signals from body to brain, and this stimulates increased arousal and indirectly affects the functioning of the penis.

The only caveat is that it is better to usenatural ground coffeerather than soluble. Grain coffee has a more pronounced aroma and taste.

A team of scientists and students from the Center for Health Sciences inEUniversityofdenimINHoustonconducted a large-scale study in 2015. In its course, researchers were able to determine itwith regular coffee consumptiona man's foodless prone to power problems. . . Enoughdrink 2-3 glasses of a flavored drinka day to forget a slow erection. In a similar survey among those who avoided caffeine, the rate of erectile dysfunction was higher.

Enhancepositive impactwhen you eat eggs, it can be added to your daily dietpeanuts and pork. . . These two products also contain a complete complex of B vitamins, which are so important for excellent strength.

Day 2. Add activity and follow a diet

Another dayfor "English" breakfast with eggs and coffeeadd an hour and a half walk. . . A sedentary lifestyle leads to stagnation of blood and lymph in the groin area, which with age will affect the stiffness of the erection.

At the same time, any cardio load will helpcause increased blood circulation, will force the cardiovascular system to work actively and contribute to the correct production of testosterone. Load is the regular aerobic load in the body that is one of the factors of normal hormonal levels, causing the natural synthesis of male sex hormones.

In the early daysstart small - witha quiet walk for 30-40 minutesthen time can be extendedup to 60 minutes. . . If you are physically fit, you can replace cycling, jogging or "circuit" training with walking.

Except thissuch an activity will help you get rid offrom excess fat mass. . . Even if you are not obese and are in a normal weight class, it will not be superfluous.

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

Day 3. Diet review

When for the right breakfastincreased cardioactivity, you can start more serious actions. Let's go over everything we eat during the day andremove "debris"from the daily menu. Inadequate nutrition is another cause of power problems. This is why you should throw some foods out of the fridge, adding some of the ones that are good for you"Little General"delicious

Products that promote power:

• bananas- increase the content of potassium in the body, which helps increase libido and normalize blood circulation;
• pepper, onion and garlic- also increase blood flow and thus stimulate erection;
• salmon, tuna, olive oil and avocado- contain beneficial fatty acids that strengthen the body and improve blood circulation;
• parsley, celery, mushrooms and beans- contain a large amount of phosphorus and have a beneficial effect on strength;
• ginger root, turnip, oatmeal, beef liver- there is a lot of zinc in the chemical composition of the listed products, 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 power:

• BEER- contains phytoestrogens that are harmful to men's health;
• alcohol- drinking alcohol in an increased amount stimulates the level of stress in the body;
• transgenic fats- cause hormonal disorders and gene mutations;
• bakery- contain yeast and sugar, which lowers blood testosterone levels;
• sausage- includes liquid smoke, which causes toxic damage to the testicles;
• soybeans- also contains phytoestrogens.

Day 4. Stimulation of 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 circulationand will also make your erection stronger.

Also, scrotum massage will beginactive sperm productionand will prevent possible sperm stagnation, which often leads to the development of prostate diseases. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingerswhether by hand at the base. Note that the thumb should be up and the index finger at the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in wavy motionscatter blood on the headgenital organ. Best of all at the momentcount to 9-10. . . But if there is not enough air in the lungs, the count may be reduced.
2. An hour after eatingtake a warm showeror apply a warm towel to your scrotum (you can use a heating pad). This will warm the testicles and increase blood circulation to the area. Then rub the palms so that they are also warm and the skin on the testicles does not shrink. Now with one handraises the penis upand grab the other around the testicles. Otherwise, squeeze lightly and hit the testicles, press lightly on them, rub in a circular motion. Remember to gradually increase your pressure to increase blood flow to the area. Self-massage of the penis and testicles improves blood flow and increases strength in a man.Except thisyou can hit the area of the prostate gland and press lightly on it. It was also helpful to run the thumb from the beginning to the end of the prostate to remove possible sperm or lymph blockage.
3. Another effective way- squeezing the penis in the palm of the hand. To do this, preheat your hands in warm water, apply oil containing mint or sage on them, and then place the organ in the palm of each hand. Squeeze your penis slightly and hold your hands in this position for 5-10 seconds. Then repeat the action, but increase the pressure and prolong the procedureup to 10-15 minutes. . . Get 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 forearm muscles.

Repeat this massagerepeatedlywithout removing the ring from your fingers until you reach the bottom of the penis. At the same time, hold your breath every time. To consolidate the result, the fingers around the penis can be kept closed until you put on a condom and start having sex.

In addition to self-massageworks wellcold and hot shower. . . The alternating effect of hot and cold water on the body makes the blood circulate better, 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 have finished swimming and your skin has turned a little pink. Do the proceduredaily ritualin the morning and in the evening.

Day 5. Turning to folk methods

Some peopleare skeptical of past recipes. And in vain. Many natural teas, single or regular use, have tremendous effects onhuman health. . .

Depending on the ingredients, teas according to the recipe of traditional healers strengthen the immune system, strengthen the walls of blood vessels,stimulate increased blood circulationand begin the production of the necessary elements for the representatives of the strong half of humanity.

Here are some decoctions based on natural ingredients that have been proven effective in increasing strength and eliminating erectile dysfunction.

• Herbal tea based on honey and ginseng- take a pinch of dried ginseng root or its extract, mix with 2 tablespoons. honey and pour a glass of warm water (not boiling water). Let it bake for 10-15 minutes. This composition improves blood circulation, strengthens the body, boosts immunity and stimulates testosterone production;
• Thyme infusion- fill 1 tablespoon. ltrumza 0. 5 5 liters of hot water and leave for half an hour. The resulting composition can then be diluted with warm water and drunk instead of tea. Since ancient times, thyme has been used in the treatment of erectile dysfunction, as it strengthens the work of the cardiovascular system;
• "Tea" for power- mix 0. 2-0. 3 liters of red wine with 0. 3 liters of carrot juice, add honey, finely chopped ginger root and nuts to taste. Each component is intended for blood distribution, contains many beneficial vitamins, omega-3 fatty acids and trace elements. All this improves power and increases lust. 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 transmission of signals to the brain and increases stress.

Day 6. Exercises for the pelvic and abdominal organs

Behind the male bodyaccustomed to daily walksand gets more useful products to maintain a stable erection, you can connectadditional physical activity. . .

Now, make sure you follow throughpelvic floor exerciseswhich will stimulate additional blood flow to the pelvis and strengthen the muscles. You also need to process the press and the muscle fibers in the abdomen because they also have a direct effect on strength.Strong abdominal muscles strengthen the erect 4-5 times in men.

Exercises for the pelvic organs:

• soldier steps- standing still, try to repeat the soldier's march and raise your knees almost to the abdomen;
• bike- Lie on your back, put your hands on your hips and bend your knees. Start mimicking the bike and turning invisible pedals;
• meeting- This is a standard exercise in which you have to sit all the way and slowly return to a standing position;
• running instead- stay anywhere in the room and try to imitate a slow run;
• dive- place your hands on the belt, throw the left foot forward and place at a 90 degree angle. Make sure the knee does not protrude beyond the toe when bending. Do 8-10 steps forward this way, and then start the same exercise, but with the right leg. This will stretch the perineum muscles, strengthen the back of the thigh and buttocks.

Exercises for the abdominal muscles:

• Lie on your back, bend your knees at an angle of 45 degrees, lie downhands along the body and rest firmlythem on the floor, then slowly raise the pelvis up. Keep your back straight and tighten your abdominal muscles, back and buttocks. Simple to pose for at least 15 seconds, after which, with each new approach, increase the time by another 5-10 seconds;
• Lie on your back, bend your knees at an angle of 45 degrees, lie downhands behind your head and turn slightlyin the upper third of the back. Now slowly raise the body to a short distance to feel the tension in the press area, lock in this position for 5-10 seconds and slowly lower the body. Try not to sink your back completely to the floor to keep your tummy toned. Do at least 20-30 lifts in 1 group.

Day 7. Dealing with stress

A week has passed, so you can start practicing spiritual practices and stress reduction techniques. Emotional stress and constant anxiety are one of the main reasons for decreased sexual desire, decreased strength and slow rise.

In 50% of casesErectile dysfunction is a consequence of mental anxiety 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 such a situation, you can reduce stress levels and restore mental balance yourself. And since bed problems act as an additional factor in lowering self-esteem, a man risks falling into a vicious circle.

Stress = >weak potency = >doubt in itself = >double stress = >complete erectile dysfunction.

9 popular ways to reduce stress:

• yoga- this practice aims to ensure that a person finds harmony with himself through meditation and physical activity. Even simple asanas will help achieve nirvana, learn patience, and reduce emotional and physical stress;
• boxingIt’s a great way to ward off aggression by hitting a punch bag or having a friendly fight with a coach or other boxing club member. This purely masculine sport will allow you to remove the nervousness and fatigue accumulated during the day;
• long distance running- Slow running for a distance of 5-8 km is a monotonous action that eases the brain and allows you to get rid of anger. In addition, running will speed up the blood and strengthen the cardiovascular system;
• freestyle wrestling- acts similarly to boxing and helps relieve stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen, and also calms;
• laughter- watch various humorous programs, movies, cut funny videos and on social networks. Laughter engages the abdominal muscles, stimulates the release of endorphins and improves mood;
• dreamA normal 8-hour break normalizes hormone production and allows the body to function properly. Chronic fatigue and lack of sleep increase stress;
• reading- Scientists have proven that reading for at least 15 minutes allows you to get rid of your problems and "remove" the brain from sad thoughts. As we read, we are completely immersed in another world, forget the hardships of life, and because of this stress leave;
• walks in the open air- such an activity allows you to reach nirvana, withdraw from the vain world and find harmony with yourself. You can walk alone, with your dog, your friends or your significant other. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum operation

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

These devices look like a capsule thatput on the penis, sucks and creates the necessary pressure inside. With the help of a gradual pumping of air from the balloon-shaped tool, the body regains an erection for a while and you can start having sex.

And if you use the vacuum effect regularly as a physiotherapy procedure, then this will allow yourestores power fasterand saturates the pelvic organs with beneficial substances. Increasing blood circulation in this area will allow vitamins, micro- and macronutrients to reach the goal faster.

How do vacuum lifting equipment work? They createnegative pressure about male dignityso that blood flows to the penis more actively. The longer this exposure, the bigger and stronger the penis becomes.

Day 9. We train the pubic-coccygeal muscles

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 fluid flow during urination. If a person has PC muscle dystrophy, then this provokes urinary incontinence, impairs childbirth and reduces the quality of sex life.

No wonder they call it thatThe "muscle" of loveand since ancient times Taoists have trained him with various techniques. During an erection, it is the pubococcygeal muscle that allows the penis to maintain balance and stability.

A set of exercises has been preserved to date, on purposeto Strengthen PC Muscles |. . . The most famous is the practice of an American gynecologistArnold Kegel. . . It was he who, in 1952, patented a number of exercises aimed at strengthening the perineum.

The advantage of the compound is that you can do itanywhere and anytimeand no one around you will even notice your workouts!

What should we do:

• when urinating, try to keep the flow for a whilefixing the pubic-coccygeal muscle in place and remembering its location in the body;
• now that you know where the computer muscle is and how it stretches, you can start training it. everywheretry to squeeze and remove the muscleswith different intensities. Maintain tension for short and long periods of time to develop the elasticity of the fibers and make them stronger due to the active blood flow. Repeat the action an unlimited number of times during the day. The bigger, the better;
• try to just strain the chewand do not use the abdomen, legs or buttocks. Try to do isolated actions aimed exclusively at stimulating the pubococcygeal muscles;
• do not hold your breath during exerciseotherwise the blood will not be saturated with enough oxygen. This often leads to dizziness and also causes lack of oxygen to the tissues.

Day 10. Increased blood circulation to the penis during sex

It will also be helpful for men with poor erections to learnlist of sex positionsin which blood does not flow from the groin. This will keep the riser strong and will work well in bed.

This is why men with poor potencyposes are contraindicatedwhen a woman is lying on top or sideways. The force of gravity pushes the blood out, because of which the intensity of the erection decreases and the penis becomes weak.

Here are the best poses for increasing power and maintaining a strong bonus:

• dog or elbow style pose- This is the classic position in which the girl rests her knees and elbows on the mattress or floor. In this position, blood flows over the penis from the base to the head;
• half-sitting- a modified version of the dog style, when the man spreads his wide hips and the partner sits between them directly on the penis. It will be easy for you to move in this position and at the same time an erection is well maintained;
• legs behind the head- in this position, the woman lies on her back, the man sits between the legs of the partner and puts his feet on his shoulders;
• missionary position- the standard position of sex, in which the girl lies on her back, and the partner is tied between her thighs and starts rubbing.

You are familiar with the method, tested on thousands of men, approxhow to upgrade and restore power in 10 days. . .

whetherregularlyfollow the listed recommendations, then you can eliminate erectile dysfunction and return the joy of life without medication from pharmacy and surgeries!