How to increase potency in 10 days?

erectile dysfunction- a nightmare of millions of men. Firm erections, stamina in bed and increased libido are some of the hallmarks of masculinity. That's why the representatives of the strong half of humanity are so afraid of making a mistake in bed.

Women are less likely to suffer because they havedecreased sexual desireor desire for intimacy. Even if your former passion is suddenly lost with age, this in no way affects the quality and quantity of sexual intercourse.

Unfortunately,changes in the male body are immediately noticeableand they are not easy to fix. Due to potency problems in men, a slow reaction appears, sexual desire disappears, the duration of the sexual act is reduced, vivid emotions disappear during orgasm, and premature ejaculation frequently occurs.

Causes of reduced potency and erectile dysfunction:

• overweightor obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand low mobility;
• inadequate nutrition;
• Abusealcohol(alcoholism);
• smoking cigarettes;
• lack of sleepand regular insomnia;
• middle and old age(According to statistics, men over the age of 40 often suffer from erectile dysfunction.with reducedmale hormone production -testosterone);
• diabetes in varying degrees;
• with vertebral herniasand intervertebral disc injuries, reduced potency is often observed;
• high blood pressure interferes with blood circulation, which also leads to erectile problems;
• unfavorable ecology. . .

ifyou sufferof the diseases listed on the list, are you prone to being overweight or your lifestyle is far from healthy, so it is necessarypay more attention to men's health problems. . .

InitiallyThis will prolong the feeling of youth, increase your self-esteem and have a beneficial effect on prostate function. 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 restore potency and surprise your partner in bed.

The Truth About Erectile Dysfunction

How to improve an erection without surgery?

This article describesthe most effective ways, which will help restore your erection and allow you to forget about sexual failures. each of them aimsimprovement of several aspectsthe work of the male body.

Insofar aspotency- this is a broad concept, so it doesn't just include a strong erection. Potency also includes the power of sexual desire, the power of orgasm and "slowing down" the time of ejaculation, duration of intercourse, endurance and recovery 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 practicekaizenI thought thatregular repetitionthe same actionhelp you achieve excellence. . .

Ourthe brain doesn't like to work, performs some complex tasks and wants to save as much energy as possible. This is why, when a new and, in his opinion, overwhelming task is presented to him, he begins to deny and postpone action indefinitely.

It is for this reason that strict diets, a new life from Monday onwards, and other stressful goals for a person do not work. For youyou need to trick your brain. . . Then it will be easier to carry out new actions, especially if they look ultralight.

To startrevisit your own breakfastand add to thatonly 2 products - coffee and eggs.Instead of grabbing a sandwich on the run, spend 2 minutes making scrambled eggs and a cup of aromatic coffee. Such a simple breakfast is very useful for the male body and for potency in general.

• CoffeeIt is a natural central nervous system stimulant. This will invigorate your brain, stimulate vitality, set you up for a productive day, and lift your spirits. Another advantage of this product is this: caffeine increases blood flow and dilates blood vessels. Good blood circulation is one of the factors for a firm erection. In fact, at the time of arousal, blood flows to the groin, fills the corpus cavernosum and makes the penis stand upright until ejaculation. That's why coffee drinkers are less likely to suffer from erectile dysfunction and don't complain about problems in bed. Daily coffee consumption speeds up the blood in your veins, allowing the red blood cells to calmly pass through the 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, vitamin B₁it contributes to the normal passage of signals from the body to the brain, stimulates increased arousal and indirectly affects the functioning of the penis.

The only caveat is that it's better to usenatural ground coffeeinstead of soluble. Coffee beans have a more pronounced aroma and flavor.

A team of scientists and students from the Health Sciences Center inOUniversityofTexasat theHoustonconducted a large-scale study in 2015. In its course, researchers were able to determine thatwith regular coffee consumptionman's foodless prone to problems with power. . . Enoughdrink 2-3 cups of a flavored drinka day to forget about a slow erection. In a similar survey among caffeine avoiders, the rate of erectile dysfunction was higher.

highlightpositive influencewhen eating eggs, it can be added to the daily dietpeanuts and pork. . . These two products also contain a complete complex of B vitamins, which are so important for excellent potency.

Day 2. Increase activity and diet

The next dayfor "English" breakfast with eggs and coffeeadd half an hour of walking. . . A sedentary lifestyle leads to blood and lymph stagnation in the groin area, which with age will affect the rigidity of the erection.

At the same time, any cardio load will help.trigger 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 in the body that is one of the factors in normal hormone levels, triggering the natural synthesis of male sex hormones.

In the first daysstart small - witha quiet walk for 30-40 minutesso time can be extendedup to 60 minutes. . . If you are physically fit, you can substitute walking, cycling, jogging, or circuit exercise.

Furthermoresuch activity will help to get rid offrom excess fat mass. . . Even if you are not obese and are in a normal weight class, this will not be superfluous.

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

Day 3. Reviewing the diet

when for the right breakfastincreased cardioactivity, you can initiate more serious action. Let's review everything we eat during the day andremove the "trash"on the daily menu. Inadequate nutrition is another cause of potency problems. That's why you need to throw some foods out of the fridge, adding some of those that are good for yours."Little General"tasty.

Products that promote power:

• bananas- increase the potassium content in the body, which helps to increase libido and normalize blood circulation;
• pepper, onion and garlic- it also increases blood flow and thus stimulates an erection;
• salmon, tuna, olive oil and avocado- contain 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, oats, beef liver- there is a lot of zinc in the chemical composition of the products listed, which normalizes the functioning 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 male health;
• alcohol- Drinking alcohol in a larger amount stimulates the level of stress in the body;
• transgenic fats- cause hormonal disturbances and genetic mutations;
• bakery- contain yeast and sugar, which lowers the level of testosterone in the blood;
• sausage- includes liquid smoke, which causes toxic damage to the testicles;
• Soy- also contains phytoestrogens.

Day 4. Stimulate 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 it will also make your erection stronger.

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

1. Squeeze the penis with two fingersboth hands right at the 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 undulating motionsscatter the blood to the headgenital organ. best of all right nowcount to 9-10. . . But if there is not enough air in the lungs, the count can be reduced.
2. one hour after eatingtake a hot showeror apply a warm towel to the scrotum (you can use a thermal pad). This will warm the testicles and increase blood flow to the area. Then rub your palms together so they're also warm and the skin on your testicles doesn't shrink. now with one handtake the penis upand grab the other one around the testicles. Alternately, lightly squeeze and caress the testicles, lightly press on them and rub in a circular motion. Remember to gradually increase your pressure to increase blood flow to this area. Self-massage of the penis and testicles improves blood flow and increases potency in men.Furthermoreyou can caress the prostate area and press it lightly. It was also helpful to run the thumb across the prostate to remove possible stagnation of sperm or lymph.
3. Another effective way- squeezing the penis in the palm of your hand. To do this, prewarm your hands in warm water, apply oil containing mint or sage over them, and place the organ in the palm of one hand. Slightly contract your penis and keep your hands in this position for 5 to 10 seconds. Then repeat the action, but increase the pressure and extend the procedureup to 10-15 minutes. . . Do this massage for at least 15-20 minutes. You can also squeeze your penis in waves at the end, as if you were lifting a ball or trying to strengthen your forearm muscles.

repeat this massagerepeatedlywithout opening the ring of fingers until reaching the end of the penis. At the same time, hold your breath at all times. 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 bath. . . The alternating effect of hot and cold water on the body makes the blood circulate better, which also contributes to a good erection.

Alternating water with different temperatures between10-20 seconds(depending on the body's fitness), 5-7 minutes will suffice. A contrast bath works best after you're done swimming and your skin turns a little pink. do the proceduredaily ritualin the morning and in the night.

Day 5. Moving to Popular Methods

Some peoplesuspect previous recipes. And in vain. Many natural teas, single or regular use, have amazing effects onmen's Health. . .

Depending on the ingredients, teas according to the recipe of traditional healers strengthen the immune system, strengthen the blood vessel walls,stimulate 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 proven effective in increasing potency and eliminating 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 (not boiling) water. Let it ferment for 10-15 minutes. This composition improves blood circulation, strengthens the body, increases immunity and stimulates testosterone production;
• thyme infusion- fill 1 tbsp. me. thyme 0, 5 liters of hot water and leave for half an hour. Then, the resulting composition can be diluted with warm water and drinking instead of tea. Since ancient times, thyme has been used to treat erectile dysfunction, as it strengthens the functioning of the cardiovascular system;
• "Tea" for potency- mix 0, 2-0, 3 liters of red wine with 0, 3 liters of carrot juice, add honey, chopped ginger root and walnuts to taste. Each component is intended to disperse the blood, contains many useful vitamins, omega-3 fatty acids and trace elements. All of this improves potency and increases libido. You can drink this composition no more than 3-4 times a week. It is also impossible to overdo the amount of red wine, alcohol in large amounts reduces the conduction of signals to the brain and increases stress.

Day 6. Exercises for the pelvic and abdominal organs

after the male bodyused to daily walksand get more useful products to maintain a stable erection, you can connectadditional physical activity. . .

Now be sure to followpelvic exercisesit will stimulate additional blood flow to the pelvis and strengthen your muscles. You also need to work the pressure and muscle fibers in the abdomen, because they also have a direct effect on potency.Strong abdominal muscles 4-5 times strengthen the riser in men.

Exercises for the pelvic organs:

• soldier steps- standing still, try to repeat the soldier's march and lift your knees almost to your belly;
• bicycle- Lie on your back, place your hands on the belt and bend your knees. Start imitating cycling and turn the invisible pedals;
• squats- This is a standard exercise in which you need to sit completely and slowly return to a standing position;
• running in place- stay anywhere in the room and try to imitate a slow run;
• onslaughts- put your hands on the belt, swing your left leg forward and place it at a 90 degree angle. Make sure the knee does not protrude beyond the toe when bending. Take 8-10 steps forward in this way and then start the same exercise but with your right leg. This will stretch the muscles of the perineum, strengthen the back of the thigh and buttocks.

Exercises for the abdominal muscles:

• Lay on your back, bend your knees at a 45 degree angle, extendhands along the body and rest firmlyplace them on the floor and then slowly lift your pelvis. Keep your back straight and tighten your abdominal, back, and buttocks muscles. Simple in the pose for at least 15 seconds, after which, with each new approach, increase the time by another 5-10 seconds;
• Lay on your back, bend your knees at a 45 degree angle, lie downhands behind head and rotate a littlein the upper third of the back. Now slowly raise your body a short distance to feel the tension in the pressure area, lock in this position for 5-10 seconds and slowly lower your body. Try not to sink your back completely into the floor to keep your abdomen toned. Do at least 20-30 lifts in 1 set.

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 libido, decreased potency and slow erection.

In 50% of caseserectile dysfunction is a consequence of mental anguish as well as an unstable psyche. It is difficult for men to recognize this problem and seek professional help for advice.

In such a situation, you can reduce stress levels and restore mental balance on your own. And because bed problems act as an additional factor in lowering self-esteem, men run the risk of falling into a vicious circle.

Voltage = >low power = >self-doubt = >double stress = >complete erectile dysfunction.

9 Popular Ways to Reduce Stress:

• yoga- this practice aims to ensure that the person finds harmony with himself through meditation and physical activity. Even simple asanas help achieve nirvana, teach patience, and reduce emotional and physical stress;
• boxingIt's a great way to ward off aggression by punching a punching bag or having a friendly fight with a trainer or other boxing club member. This purely masculine sport will allow you to throw away the irritability and tiredness accumulated during the day;
• long distance run- Running slowly for a distance of 5 to 8 km is a monotonous action that relieves the brain and allows you to get rid of anger. In addition, running speeds up the blood and strengthens the cardiovascular system;
• wrestling- acts similarly to boxing and helps relieve stress;
• abdominal breathing technique- slow, deep breathing saturates the blood with oxygen and also calms;
• laughter- watch various comedy shows, movies, cut funny videos and on social media. Laughter engages the abdominal muscles, promotes the release of endorphins and improves mood;
• Dream- A normal 8-hour rest 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 escape your own problems and "takes" the brain out of sad thoughts. While reading, we completely immerse ourselves in another world, we forget the difficulties of life and with that the stress goes away;
• walk outdoors- such activity allows you to reach nirvana, withdraw from the vain world and find harmony with yourself. You can walk alone, with your dog, friends, or your significant other. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum Action

Those who encountered the Soviet era will surely remembermedical banks. . . They have been used to increase blood flow to specific areas and help fight various ailments. ManyVacuum devices for the penis.

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

And if you use the vacuum effect regularly as a physical therapy procedure, it will allowrestore power fasterand saturating the pelvic organs with useful substances. Increased blood circulation in this area will allow vitamins, micro and macro elements to reach the target more quickly.

How Do Vacuum Erection Devices Work? they createnegative pressure around male dignityfor blood to flow to the penis more actively. The longer this exposure, the bigger and harder the penis becomes.

Day 9. We train the pubic-coccygeus muscle

The pubococcygeus muscle (PC muscle)- this is the plexus of the 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 has PC muscle dystrophy, this causes urinary incontinence, impairs childbirth and reduces the quality of sexual life.

No wonder they call her"muscle" of loveand, from ancient times, the Taoists have trained it in various techniques. During an erection, it is the pubococcygeus muscle that allows the penis to remain even and stable.

A set of exercises has been preserved until today, aimingto strengthen the PC muscle. . . The most famous is the practice of an American gynecologistArnold Kegel. . . It was he who, in 1952, patented a series of exercises aimed at strengthening the perineum.

The advantage of the complex is that you can do this.anywhere and anytimeand no one around you will notice your workouts!

What do we have to do:

• when urinating, try holding the stream for a whilefixing the pubic-coccygeus muscle in place and remembering its location in the body;
• now that you know where the PC muscle is and how tense it is, you can start training it. Anywheretry to tighten and release the musclewith different intensities. Hold the tension for short and long periods of time to develop the elasticity of the fibers and make them stiffer due to the active flow of blood. Repeat the action an unlimited number of times during the day. The bigger the better;
• try to force only the groinand don't use your abdomen, legs or buttocks. Try to perform isolated actions aiming exclusively at stimulating the pubococcygeus muscle;
• do not hold your breath during exerciseotherwise, the blood will not be saturated with enough oxygen. This often leads to dizziness and also causes tissue oxygen deprivation.

Day 10. Increasing blood flow to the penis during sex

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

That's why men with weak powerposes are contraindicatedwhen a woman is lying on top or on her side. The force of gravity promotes downward blood flow, whereby the intensity of the erection decreases and the penis becomes flaccid.

Here are the best postures to increase potency and maintain a strong erection:

• canine posture or elbow- This is the classic position where the girl rests her knees and elbows on the mattress or floor. In this position, blood overflows from the penis from the base to the head;
• half sitting- a modified version of the doggie style, when the man spreads his hips wide 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 his partner's legs and places her legs on his shoulders;
• missionary position- standard sexual position, in which the girl lies on her back and the partner is trapped between her thighs and starts friction.

You have become familiar with the method, tested on thousands of men, abouthow to improve and restore potency in 10 days. . .

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