How to increase potency in 10 days?

erectile dysfunction- the nightmare of millions of men. Erections, endurance in bed and increased sex drive are some of the signs of masculinity. That is why representatives of the strong half of humanity are so afraid of making mistakes in bed.

Women suffer less because they havedecreased sex driveor crave intimacy. Even if suddenly their former passion fades with age, this does not affect the quality and quantity of intercourse.

Unfortunately,changes in the male body are immediately noticeableand not easy to fix. Due to potency problems in men, a slow response occurs, libido disappears, the duration of lovemaking is reduced, vivid feelings are lost during orgasm, and often premature ejaculation.

Causes of reduced potency and erectile dysfunction:

• overweightor obese;
• regular experience, nervous and stressed;
• passive lifestyleand low mobility;
• Improper nutrition;
• abusealcohol(Alcoholism);
• Smoke;
• Sleeplessand frequent insomnia;
• middle age and old age(According to statistics, men after the age of 40 often have erectile dysfunction, which is caused bywith reductionmale hormone production -testosterone);
• diabetes of varying degrees;
• vertebral herniaand trauma of the disc, reduced potency is often observed;
• high blood pressure interferes with blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

Ifyou sufferfrom the diseases listed, prone to being overweight or your lifestyle is unhealthy, it is necessarymore interested in men's health. . .

At first, which will prolong the feeling of youth, raise your self-esteem and have a beneficial effect on prostate work. Erectile dysfunction is one of the reasons for the development of adenomas and other diseases that require surgery.

And second, with the help of simple tips, you can quickly return to effect and surprise your partner in bed.

The Truth About Erectile Dysfunction

How to improve erection without surgery?

This article describesThe most effective ways, this will help return an erection and allow you to forget about sexual failures. Each of them is aiming forimprove various aspectsthe work of the male body.

In moderationeffect- this is a broad concept, this includes not only strong erections. Efficacy also includes the power of libido, the power of orgasm and the "delay" of ejaculation, duration of intercourse, endurance and recovery after intercourse.

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

Day 1. New habit: coffee and eggs for breakfast

The basis of Japanese practiceKaizenthink thatrepeat oftensame actionhelp you achieve excellence. . .

Oursthe brain doesn't like to work, perform some complex tasks and want to save as much energy as possible. That is why, when a new and overwhelming task, in his view, is given to him, he begins to refuse and postpones action indefinitely.

It is for this reason that strict diets, a new life from Monday and other stressful goals for an inactive person. For youyou need to trick your brain. . . Then it will be easier to implement new actions, especially if they seem super light.

To beginrevisit your own breakfastand add to itthere are only 2 products - coffee and eggs.Instead of grabbing a sandwich on the run, take 2 minutes to make scrambled eggs and make a delicious cup of coffee. Such a simple breakfast is very useful for the body and male strength in general.

• The coffeeIt is a natural stimulant of the central nervous system. It will invigorate 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 an erection. Indeed, at the moment of stimulation, blood rushes to the groin, filling the corpus cavernosum and making the penis stable until the time of ejaculation. This is why coffee drinkers are less prone to erectile dysfunction and do not complain of problems in bed. Drinking coffee daily increased the rate at which blood flowed through their veins, allowing red blood cells to calmly pass through dilated vessels.
• Egg- a rich source of B vitamins. It is this group of vitamins that are responsible for normalizing hormones in the male body and significantly reducing stress levels. In addition, vitamin B_firstcontributes to the normal transmission of signals from the body to the brain, and this stimulates increased arousal and indirectly affects the performance of the penis.

The only caveat is that it's better to usenatural ground coffeerather than dissolving. Coffee beans have a more pronounced aroma and flavor.

A group of scientists and students from the Center for Health Sciences atNSUniversityof theTexasinHoustonconducted a large-scale study in 2015. During its course, researchers were able to determine thatwith regular coffee drinkinga man's foodLess prone to problems with potency. . . Fulldrink 2-3 cups of flavored drinksa day to forget about a slow erection. In a similar survey among people who avoided caffeine, rates of erectile dysfunction were higher.

Advancedpositive effectWhen eating eggs can be added to the daily diet.peanuts and pork. . . These two products also contain a full vitamin B complex, which is important for great potency.

Day 2. Increase activity and diet

Tomorrowfor an "English" breakfast with eggs and coffeean extra half hour of walking. . . A sedentary lifestyle leads to stagnant blood and lymph in the groin area, which with age affects the hardness of an erection.

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

In these first daysstart small - withTake a leisurely walk for 30-40 minutestime can be extendedup to 60 minutes. . . If you're healthy enough, you can replace cycling, running, or "walking" exercises with walking exercises.

BesidesSuch activity will help to get rid offrom excess fat mass. . . Even if you are not obese and are in the normal weight category, it will not be superfluous.

A large amount of subcutaneous fat, especially in the abdominal area, stimulates productionfemale hormone estradiol. . . It suppresses testosterone, which over time leads to a decrease in libido, a flaccid penis and forces a man to go through all the hells caused by erectile dysfunction.

Day 3. Review your diet

When is the right time for breakfast?increase heart activity, you can start taking action more seriously. Consider everything we eat during the day andremove "junk"from the daily menu. Improper nutrition is another cause of potency problems. That's why you need to throw some foods out of the fridge, add a few that are good for your health."Small General"delicious.

Products that promote potency:

• banana- increases the content of potassium in the body, helps to increase libido and normalizes 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, radish, oatmeal, beef liver- There is a lot of zinc in the chemical composition of the listed products, which helps to normalize 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 harmful to men's health;
• alcohol- Drinking alcohol in larger amounts will stimulate stress levels in the body;
• trans fat- causing hormonal disorders and gene mutations;
• bakery- contains yeast and sugar, reduces the level of testosterone in the blood;
• sausage- includes liquid fumes, which are toxic to the testicles;
• soy bean- also contains phytoestroegens.

Day 4. Stimulation of the penis and prostate

Another way to increase potency-Self-massage penis and testicles. . . Gradual and circular movements in the genital areaimprove blood flowand will also make your erection stronger.

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

1. Squeeze the penis with two fingersone of the two hands at the root. Note that your thumb should be at the top and your index finger at the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in undulating movementsscatter blood to the headgenital. Best for nowcount to 9-10. . . But if there isn't enough air in the lungs, the amount can be reduced.
2. One hour after eatingtake a warm bathor apply a warm towel to the 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 are also warm and the skin on the testicles doesn't shrink. Now with one handraise the penisand take the other one around the testicle. Instead, gently squeeze and stroke the testicle, gently press on the testicle, rubbing in a circular motion. Remember to gradually increase the pressure to increase blood flow to the area. Self-massage of the penis and testicles improves blood flow and increases male potency.BesidesYou can stroke the area of the prostate gland and gently press it. It is also helpful to run your thumb from the top to the bottom of the prostate to eliminate possible stagnation of sperm or lymph.
3. Another effective way- squeeze the penis in the palm of your hand. To do this, heat your hands in warm water, apply oil containing peppermint or sage to them, then place the guitar in the palm of one of your hands. Squeeze your penis gently and hold your hands in this position for 5-10 seconds. Then repeat the movement but increase the pressure and prolong the execution timeup to 10-15 minutes. . . Do this massage for at least 15-20 minutes. You can also squeeze the penis in batches at the end, as if pumping a balloon or trying to strengthen the biceps.

Repeat this massagemany timeswithout removing the ring from your finger until you reach the end of the penis. At the same time, hold your breath each time. To reinforce results, fingers around the penis can be kept closed until you put on a condom and have sex.

In addition to self-massageworks wellhot and cold shower. . . The alternating effect of hot and cold water on the body makes blood circulation better also contributes to a good erection.

Change water with different temperature in between10-20 seconds(depending on body condition), 5-7 minutes is enough. Contrast showers work best after you've finished swimming and your skin has turned a little pink. Processdaily ritualsin the morning and evening.

Day 5. Switch to folk methods

Some peopledoubts about past recipes. And to no avail. Many natural teas, with single or regular use, have amazing effects onmen's health. . .

Depending on the ingredients, tea according to the recipe of the healers strengthens the immune system, strengthens the vessel walls,stimulates increased blood flowand began to produce 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 potency and eliminating erectile dysfunction.

• Herbal tea with honey and ginsengTake a pinch of dried ginseng root or its extract, mix with 2 tsp. honey and pour a cup of warm water (not boiling water). Let it brew for 10-15 minutes. This preparation helps to improve blood circulation, nourish the body, increase immunity and stimulate testosterone production;
• Infusion of thyme- fill in 1 tbsp. l. thyme 0. 5 liters of hot water and leave for half an hour. Then the resulting composition can 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 enhances the functioning of the cardiovascular system;
• "Tea" for effect- Mix 0, 2-0, 3 liters of red wine with 0. 3 liters of carrot juice, add honey, chopped ginger root and nuts to taste. Each ingredient is intended to disperse blood qi, contains a lot of useful vitamins, omega-3 fatty acids and trace elements. All this improves potency and increases libido. You can take such a preparation no more than 3-4 times a week. Also can't overdo red wine, alcohol in large quantities will reduce signal transmission to the brain and increase stress.

Day 6. Exercises for the pelvic and abdominal organs

Behind the male bodyget used to walking every dayand get more useful products to maintain a stable erection you can connectadditional physical activity. . .

Now, be sure to followpelvic exercisesThis will stimulate additional blood flow to the pelvis and strengthen the muscles. You also need to exercise the abs and the muscle fibers in the abdomen, as they also have a direct effect on the effect.Abdominal muscles 4-5 times stronger enhance pubertal strength in men.

Exercises for the pelvic organs:

• soldier steps- standing still, try to repeat the action of the soldier and raise the knee to almost the level of the abdomen;
• bike- lie on your back, put your hands on your waist and bend your knees. Begin to imitate cycling and turn invisible pedals;
• squat- This is a standard exercise in which you need to sit down all the way and slowly return to a standing position;
• running in place- stand anywhere in the room and try to imitate slow running;
• lunges- Put your hands on your waist, swing your left leg forward and place it at a 90 degree angle. Make sure that the knee does not protrude beyond the toe when bending. Step 8 - 10 steps forward in this way, and then start the same exercise, but with the right leg. This move will stretch the pelvic floor muscles, strengthening the back of the thighs and buttocks.

Abdominal exercises:

• Lay up, bend your knees at a 45-degree angle, extendhands along the body and rest firmlythem on the floor, then slowly lift the pelvis up. Keep your back straight and tighten your abs, back, and buttocks. Simply stay in the pose for at least 15 seconds, then, with each new approach, increase the time by 5-10 seconds;
• Lay up, bend your knees at a 45 degree angle, lie downput your hand behind your head and twist a littlein the upper third of the back. Now slowly raise your body a short distance to feel the tension in the pressing area, lock in this position for 5-10 seconds and slowly lower yourself down. Try not to completely sink your back to the floor to keep your abs tight. Do at least 20-30 lifts in 1 set.

Day 7. Coping with stress

A week has passed, so you can start practicing spiritual practices and stress-reduction techniques. Regular emotional stress and anxiety are one of the main reasons for decreased libido, decreased potency and sluggish erections.

In 50% of casesErectile dysfunction is the result of mental distress, as well as psychological instability. It is very difficult for men to recognize such a problem and seek the help of specialists for advice.

In such a situation, you can reduce your stress levels yourself and restore mental balance. And since problems in bed act as an additional factor that lowers self-esteem, men run the risk of falling into a vicious cycle.

Stress = >bad effect = >self-doubt = >double stress = >get rid of erectile dysfunction.

9 popular ways to reduce stress:

• yoga- this practice is intended to ensure that a person finds harmony with himself through meditation and physical activity. Even simple asanas will help achieve nirvana, teach patience, and reduce emotional and physical stress;
• BoxingIt's a great way to ward off aggression by punching in a punching bag or having a friendly fight with a coach or other member of the boxing club. This purely men's sport will allow you to let go of the irritability and fatigue that accumulate during the day;
• long-run- Running slowly for a distance of 5-8 km is a monotonous movement that helps clear your brain and allows you to get rid of anger. In addition, jogging will accelerate blood and strengthen the cardiovascular system;
• Freestyle Wrestling- act in a similar way to boxing and help relieve stress;
• belly breathing technique- slow and deep breathing saturates the blood with oxygen, and also soothes;
• laughter- Watch various funny shows, movies, cut funny videos and in social networks. Laughter tightens the abdominal muscles, promotes the release of endorphins and improves mood;
• dreamA normal 8-hour rest normalizes hormone production and allows the body to function normally. Chronic fatigue and lack of sleep increase stress;
• reading comprehension- Scientists have proven that reading books for at least 15 minutes allows you to get rid of your own troubles and "remove" your brain from sad thoughts. While reading, we completely immerse ourselves in another world, forgetting about life's difficulties and letting this stress pass;
• outdoor walk- Such activity allows you to attain nirvana, leave the world of nothingness and find harmony with yourself. You can walk alone, with your dog, friend or loved one. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum Action

Those who discovered the Soviet era will surely remembermedical bank. . . They are used to increase blood flow to specific areas and help fight various diseases. DiversityVacuum device for penis.

These devices look like a capsuleput on penis, suck in and create the necessary pressure inside. With the help of slowly pumping air from the flask-shaped device, the body will regain an erection for a while and you can start having sex.

And if you use the vacuum effect often as a physiotherapy procedure, this will allowrestore effect fasterand saturate the pelvic organs with useful substances. Increased blood circulation in this area will allow vitamins, trace and macro elements to reach their goals faster.

How do vacuum erection devices work? They createnegative pressure around male dignityfor more active blood flow to the penis. The longer this contact, the bigger and harder the penis.

Day 9. We train the pubic muscles

Pubococcygeal muscle (PC muscle)This is the tangle of muscle fibers that is directly responsible for the function of the penis and allows you to retain the flow of fluid when urinating. If a person suffers from PC muscular dystrophy, this leads to urinary incontinence, impaired fertility and reduced quality of sex life.

No wonder they called her"Muscles" of loveand since ancient times, Taoists have trained her with various techniques. During an erection, it is the sternocleidomastoid muscle that allows the penis to remain even and stable.

A set of exercises has been kept to this day, aimed atto strengthen the PC muscle. . . The most famous is the practice place of an American gynecologistArnold Kegel. . . He himself in 1952 patented several exercises aimed at strengthening the perineum.

The advantage of the complex is that you can do iteverytime everywhereand no one around you will even notice your workout!

Here's what we have to do:

• when urinating try to hold the stream for a while.by immobilizing the pubic-coccyx muscle and remembering its position on the body;
• Now that you know where the PC muscle is and how it works, you can start working on it. Any wheretry to tighten and widen the muscleswith different intensities. Hold the stretch for short and long periods to develop the elasticity of the fibers and make them stiffer due to the active blood flow. Repeat the movement an unlimited number of times a day. The bigger the better;
• try to stretch only the crotchand don't use your abs, legs, or butt. Try to perform individual actions aimed at fully stimulating the pubococcygeal muscle;
• Don't hold your breath while exercisingotherwise the blood will not be saturated with enough oxygen. This often leads to dizziness and also causes hypoxia of the tissues.

Day 10. Increased blood flow to the penis during sex

It will also be helpful for men with weak erections to learnlist of sex positionsin which blood does not drain from the groin. This will keep the riser firm and functional in bed.

That's why men with weak strengthpostures are contraindicatedwhen a woman lies on or from the side. The force of gravity promotes the downflow of blood, so the intensity of the erection decreases and the penis becomes flaccid.

Here are the best poses to increase potency and maintain a strong muscle:

• doggy pose or kneeling- This is the classic pose where the girl puts her knees and elbows on the mattress or the floor. In this position, blood will spill out of the penis from the base to the foreskin;
• half sitting- a modified version of the doggy style, where the man spreads his hips wide and his partner sits directly on the penis. You will easily move in this position and at the same time the erection will be well maintained;
• the back of the head- In this position, the woman lies on her back, the man sits down between the partner's legs and places her legs on his shoulders;
• missionary position- standard sex position, in which the girl lies on her back, and the partner is attached between her thighs and friction begins.

You have familiarized yourself with this method, tested on thousands of men, abouthow to improve and restore potency in 10 days. . .

Ifregularlyfollow the recommendations listed, then you can get rid of erectile dysfunction and return the joy of life without drugs from the pharmacy and work!