How to increase potency in 10 days?

erectile dysfunction- a nightmare for millions of men. Tight erections, strength in bed and increased libido are some of the signs of masculinity. That is why the strong side of humanity is so afraid of making mistakes in bed.

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

Unfortunatelychanges in the male body are immediately noticeableand they are not easy to fix. Due to problems with potency, men experience a slow reaction, loss of libido, reduced duration of intercourse, vivid emotions disappear during orgasm and frequent premature ejaculation.

Causes of decreased potency and erectile dysfunction:

• overweightor obesity;
• frequent experience, nerves and stress;
• passive lifestyleand low mobility;
• malnutrition;
• abusealcohol(alcoholism);
• smoke cigarettes;
• lack of sleepand regular insomnia;
• average and age(According to statistics, men after the age of 40 often suffer from erectile dysfunction. This is due towith reducedproduction of male hormones -testosterone);
• varying degrees of diabetes;
• with vertebral herniaand intervertebral disc injuries, a decrease in potency is often observed;
• high blood pressure interferes with blood circulation, which also causes problems with erections;
• unfavorable ecology. . .

Yesyou sufferof the diseases listed, are prone to being overweight or your lifestyle is far from healthy, then it is necessarypay more attention to men's health issues. . .

First of all, it will prolong the feeling of youth, increase self - esteem and have a positive effect on prostate function. Erectile dysfunction is one of the causes of the development of adenomas and other diseases that require surgery.

And secondlyWith 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 an erection without surgery?

This article describesthe most effective waysthat will help restore an erection and make you forget about sex failures. Each of them focuses onimproving various aspectsmale body work.

As far aspotencyThis is a broad concept, then it includes more than just a strong erection. Ability also includes the power of sexual desire, the power of orgasm and the "delay" of ejaculation, the duration of sexual intercourse, endurance and recovery after sexual intercourse.

A set of tips for conveniencedivided into 10 days.By following the recommendations step by step, you can achieve amazing results.

Day 1. New habits: coffee and eggs for breakfast

The basis of Japanese practicekaizenit thoughtregular repetitionsame operationhelp achieve excellence. . .

Oursthe brain does not like to work, performs some complex tasks and wants to save as much energy as possible. Therefore, when he is given a new and, in his opinion, huge task, he begins to deny and postpone the action indefinitely.

It is for this reason that strict diets, a new life from Monday and other tense goals for a person do not work. To youneed to fool the brain. . . This will make it easier to take on new activities, especially if they seem particularly easy.

To startvisit your breakfast againand add to itonly 2 products - coffee and eggs.Instead of grabbing a sandwich, take 2 minutes to make scrambled eggs and a cup of aromatic coffee. Such a simple breakfast is very useful for a man's body and potency in general.

• CoffeeIt is a natural stimulant of the central nervous system. It will cheer up your brain, stimulate vitality, prepare for a productive day and improve your mood. Another plus of this product is that: caffeine improves blood circulation and dilates blood vessels. Good blood circulation is one of the factors of a strict erection. Indeed, at the time of arousal, blood rushes to the groin, fills the cavernous body and causes the penis to stand until ejaculation. Therefore, coffee drinkers are less likely to suffer from erectile dysfunction and do not complain about problems in bed. Daily use of coffee speeds up blood through the veins, allowing red blood cells to pass peacefully through the enlarged vessels.
• Olas- a rich source of B vitamins. It is this group of vitamins that is responsible for the normalization of male body hormones and significantly reduces stress levels. In addition, vitamin B.₁promotes the normal transmission of signals from the body to the brain, and it stimulates increased arousal and indirectly affects the function of the penis.

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

The team of scientists and students of the Health Science Center atTheUniversitynoTexasatHoustonconducted a large-scale study in 2015. Researchers were able to identify thiswith regular coffee consumptionmale foodless prone to potency problems. . . Enoughdrink 2-3 cups of flavored drinkday to forget about a sluggish erection. In a similar survey, the level of erectile dysfunction was higher among those who avoided caffeine.

To improvepositive effectsby eating eggs, it can be added to the daily dietpeanuts and pork. . . These two products also contain a full set of B vitamins, which is so important for excellent effects.

Day 2. Increase activity and follow a diet

The next day"English" breakfast with eggs and coffeeadd a half-hour walk. . . A sedentary lifestyle leads to stagnation of blood and lymph in the groin area, which will affect erection hardness with age.

At the same time, any cardio workouts will helpcause increased blood flow, will make the cardiovascular system work actively and promote the proper production of testosterone. Regular aerobic exercise is one of the factors in normal hormonal levels, causing the natural synthesis of male hormones.

In the first daysstart small - withleisurely walk 30-40 minutesthen the time can be extendedup to 60 minutes. . . If you are physically trained, you can substitute walking, cycling or lap training for walking.

In additionthis will help get rid of itof excess fat. . . Even if you are not obese and you are in the normal weight category, it will not be superfluous.

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

Day 3. Diet Review

When the right breakfastincreased cardioactivity, you can take more serious action. Let 's review everything we eat during the day andremove "waste"from the daily menu. Malnutrition is another cause of the potential problem. That's why you need to throw some foods out of the fridge, adding a couple of the ones that are right for you"The Little General"Huge.

Products that promote potency:

• bananas- increase the amount of potassium in the body, which helps increase libido and normalize blood circulation;
• peppers, onions and garlic- also increase blood flow and thus stimulate an erection;
• salmon, tuna, olive oil and avocado- contains useful fatty acids that strengthen the body and improve blood circulation;
• parsley, celery, mushrooms and beans- contains a large amount of phosphorus and has a beneficial effect on potency;
• ginger root, turnips, oatmeal, beef liver- the chemical composition of the listed products is rich in zinc, which normalizes the work of the male body;
• spinach, sunflower oil, lamb- Rich in vitamin E, which improves vascular tone and permeability.

Products that reduce potency:

• beer- contains phytoestrogens that are harmful to men's health;
• alcohol- alcohol consumption stimulates the level of stress in the body;
• transgenic fats- cause hormonal disorders and gene mutations;
• bakery- contains yeast and sugar, which lowers testosterone levels in the blood;
• desa- contains liquid smoke which causes toxic damage to the testicles;
• soy- also contains phytoestrogens.

Day 4. Stimulation of the penis and prostate

Another way to increase potency-penis and testicle self-massage. . . Progressive and circular movements in the genital areaimprove blood flowand will also strengthen your erection.

A testicle massage will also beginactive semen productionand prevent possible sperm stagnation, which often leads to the development of prostate disease. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingersboth hands on the same base. Note that the thumb should be at the top and the index finger at the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in wavy movementsdistributes blood to the headgenitals. The best at the momentcount to 9-10. . . But if there is not enough air in the lungs, their number can be reduced.
2. One hour after eatingtake a warm showeror apply a warm towel to the scrotum (you can use a heating pad). This will warm the testicles and increase blood flow to this area. Then rub the palms so that they are warm and the skin on the testicles does not shrink. Now with one handlift your penisand grasp each other around the testicles. Alternately, gently squeeze and stroke the testicles, gently press on them, rub in a circular motion. Remember to gradually increase the pressure to increase blood flow to this area. Self-massage of the penis and testicles improves blood flow and increases potency in men.In additionyou can caress the area of the prostate gland and press it lightly. It was also helpful to run the thumb from the beginning to the end of the prostate to prevent possible sperm or lymph stagnation.
3. Another effective way- Squeezing the penis in the palm of your 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 your hand. Squeeze your penis slightly and hold your hands in this position for 5-10 seconds. Then repeat the operation, but increase the pressure and extend the procedureup to 10-15 minutes. . . Perform this massage for at least 15-20 minutes. You can also squeeze your penis in waves at the end, as if pumping a ball or trying to strengthen your forearm muscles.

Repeat this massagerepeatedlywithout unwinding the ring from your fingers until you reach the tip of your penis. At the same time, hold your breath each time. To consolidate the result, you can keep your fingers closed around your penis until you put on a condom and start having sex.

In addition to self-massageworks wellcold and hot shower. . . The changing effects of hot and cold water on the body improve blood circulation, which also promotes a good erection.

Alternative water with different temperatures10-20 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. Perform the proceduredaily ritualmorning and evening.

Day 5. Turning to folk methods

Few peoplesuspected previous prescriptions. And in vain. Many natural teas, single or regular use, have incredible effectsmen's health. . .

Depending on the ingredients of tea according to the recipes of traditional healers strengthens the immune system, strengthens blood vessel walls,stimulate increased blood flowand to begin to produce the elements necessary for the strengths of mankind.

Here are some decoctions based on natural ingredients that have been shown to be effective in increasing potency and preventing erectile dysfunction.

• Herbal tea based on honey and ginseng- take a pinch of dried ginseng root or its extract, mix with 2 tsp. honey and pour a glass of warm water (not boiling water). Let it brew for 10-15 minutes. This composition improves blood circulation, strengthens the body, increases immunity and stimulates testosterone production;
• Thyme infusion- fill 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 drink tea instead. Thyme has long been used to treat erectile dysfunction because it strengthens the cardiovascular system;
• "Tea" potency- 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 ingredient is designed to distribute blood, contains many 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 the amount of red wine, alcohol in large quantities reduces the transmission of signals to the brain and increases stress.

Day 6. Exercises for pelvic and abdominal organs

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

Now be sure to followpelvic exerciseswhich will stimulate extra blood flow to the pelvis and strengthen muscles. You also need to develop a press and muscle fibers in the abdomen, as they also have a direct effect on potency.Strong abdominal muscles strengthen the risers 4-5 times in men.

Exercises for the pelvic organs:

• soldier's steps- while standing still, try to repeat the soldier's move and raise your knees almost to your stomach;
• bicycle- Lie on your back, put your hands on your belt and bend your knees. Start imitating cycling and turn the invisible pedals;
• sit ups- This is a standard exercise in which you have to sit all the way down and slowly return to a standing position;
• run instead- stand anywhere in the room and try to imitate a slow race;
• lunges- Put your hands on your belt, throw your left leg forward and place it at a 90 degree angle. Make sure that the knees do not protrude beyond the finger when bending. In this way, take 8-10 steps forward and then start the same exercise, but with the right leg. It will stretch the perineal muscles, strengthen the back of the thigh and buttocks.

Exercises for abdominal muscles:

• Lie on your back, bend the knees at a 45 degree angle, stretcharms along the body and rest firmlyplace them on the floor, then slowly lift the pelvis up. Keep your back straight and tighten your abdominal muscles, back and buttocks. Simply pose for at least 15 seconds, then increase the time by another 5-10 seconds with each new approach;
• Lie on your back, bend the knees at a 45 - degree angle, tilthands 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 press area, lock in this position for 5-10 seconds and slowly lower your body. Try not to completely lower your back against the floor to maintain abs tone. Make at least 20-30 lifts in one set.

Day 7. Stress management

It's been a week, so you can start practicing mental practices and stress reduction techniques. Emotional stress and constant anxiety are one of the main causes of decreased libido, decreased potency and slow erections.

50% of casesErectile dysfunction is a consequence of mental suffering as well as unstable psyche. It is difficult for men to recognize such a problem and seek professional advice.

In this situation, you can reduce stress levels and restore mental balance on your own. And because problems in bed act as an additional factor that reduces self-esteem, a man risks falling into a vicious circle.

Stress = >bad effect = >doubts about yourself = >double stress = >complete erectile dysfunction.

9 popular ways to reduce stress:

• yogaThe goal of this practice is to ensure that a person finds harmony with himself through meditation and physical activity. Even simple asanas will help you reach nirvana, teach patience, and reduce emotional as well as physical stress;
• boxingA great way to ward off aggression by punching a punching bag or fighting amicably with a coach or other boxing club member. This purely men's sport will eliminate the irritability and fatigue accumulated during the day;
• long distance running- Slow running at a distance of 5-8 km is a monotonous activity that relieves the brain and gets rid of anger. In addition, jogging will speed up blood and strengthen the cardiovascular system;
• free fight- acts like a box and helps reduce stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen, as well as calms;
• laughter- Watch various humorous programs, movies, cut funny videos and social networks. Laughter involves the abdominal muscles, promotes the release of endorphins and improves mood;
• dream- Normal 8-hour rest normalizes hormone production and allows the body to function properly. Chronic fatigue and lack of sleep increase stress;
• readingScientists have shown that reading for at least 15 minutes avoids your problems and "deprives" the brain of sad thoughts. As we read, we fully immerse ourselves in another world, forget about the difficulties of life, and move on because of this stress;
• outdoor walks- such activity allows one to reach nirvana, to deviate from the futile world and to find harmony with oneself. You can walk alone, with your dog, friends or your relative. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum operation

Those who found the Soviet era will definitely remembermedical banks. . . They were used to increase blood flow in certain areas and to help fight various diseases. differentvacuum devices for the penis.

These devices look like a capsuleputs on the penis, absorbs and creates the required pressure inside. With the gradual pumping of air from the flask, the body of the gadget temporarily regains an erection and you can start having sex.

And if you regularly use the vacuum effect as a physiotherapy procedure, then it will allowrestore potency fasterand saturates the pelvic organs with useful substances. Increased blood circulation in this area will allow vitamins, micro- and macroelements to reach the target faster.

How do vacuum devices work? They createnegative pressure around male dignityso that the blood flows more actively to the penis. The longer this exposure, the bigger and harder the penis becomes.

Day 9. We train the pubic-coccygeal muscle

Pubococcygeal muscle (PC muscle)- it is the muscle fiber itself that is directly responsible for the function of the penis and allows fluid flow to be maintained during urination. If a person has PC muscular dystrophy, it causes urinary incontinence, worsens childbirth and reduces the quality of sex life.

No wonder they call himThe "muscles" of loveand since ancient times the Daoists have taught him by various methods. During an erection, it is the pubococcygeal muscles that allow the penis to remain smooth and stable.

To this day, a set of exercises aimed atto Strengthen PC Muscles |. . . The most famous is the practice of an American gynecologistArnold Kegel. . . It was he who patented a number of exercises in 1952 aimed at strengthening the perineum.

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

What we need to do:

• when urinating, try to keep the stream for a whilestrengthening the pubic-coccygeal muscle in place and remembering its location on the body;
• now that you know where your computer muscle is and how it is tense, you can start training it. Anywheretry to squeeze and loosen the muscleswith different intensities. Hold the tension for a short and long time to develop the elasticity of the fibers and make them more difficult due to the active blood flow. Repeat the operation an unlimited number of times during the day. The bigger the better;
• try to tighten only the crotchand do not use abs, legs or buttocks. Try individual activities designed to stimulate only the pubococcygeal muscles;
• do not hold your breath during trainingotherwise the blood will not be saturated with enough oxygen. This often causes dizziness as well as a lack of tissue oxygen.

Day 10. Increase in blood flow to the penis during intercourse

Men with weak erections will also benefit from learninglist of sexual positionsin which blood does not flow from the groin. This will keep the riser firm and work well in bed.

Therefore, men with weak potencyposes are contraindicatedwhen a woman is lying up or sideways. The force of gravity promotes the flow of blood downwards, which reduces the intensity of the erection and makes the penis limp.

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

• dog style or knee elbow posture- This is a classic position in which a girl rests on her knees and elbows on a mattress or floor. In this condition, blood flows through the penis from the base to the head itself;
• half-sitting- A modified dog-style version where the man spreads his hips widely and his partner sits directly between them on the penis. In this position you will be easy to move around and at the same time the erection is well maintained;
• legs behind the head- in this position, the woman lies on her back, the man sits between his partner's legs and places his legs on his shoulders;
• missionary position- A standard sex position in which a girl is lying on her back and her partner is attached between her thighs and starts rubbing.

You are familiar with thousands of men tested method, abouthow to improve and restore potency within 10 days. . .

Yesregularlyfollow the recommendations listed, then you can prevent erectile dysfunction and return the joy of life without medication from the pharmacy and surgery!