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 is 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 sex driveor craving for intimacy. Even if your previous passion is suddenly lost with age, this does not in any way affect the quality and quantity of sexual intercourse.

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

Causes of reduced potency and erectile dysfunction:

• over weightor obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand low mobility;
• improper nutrition;
• abusealcohol(alcoholism);
• Smoking cigars;
• lack of sleepand regular insomnia;
• middle and old age(According to statistics, men after age 40 tend to suffer from erectile dysfunction. This is due towith reducedmale hormone production -testosterone);
• diabetes of varying degrees;
• with vertebral herniasand injuries to the intervertebral discs, reduced power is often observed;
• high blood pressure interferes with blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

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

FirstThis will prolong the feeling of youth, increase your own 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 in second place, with the help of simple secrets, you can quickly return power 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 to return an erection and will allow you to forget about sexual failures. Each of them is aimed atimprovement of various aspectsthe work of the male body.

Insofarpower- this is a broad concept, so this includes not only a strong erection. Potency also includes the power of sexual desire, the power of orgasm and "delaying" the moment of ejaculation, duration of intercourse, stamina, 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 repeatthe same actionhelp you achieve excellence. . .

Ourthe brain does not like to work, perform some complex tasks and want to save as much energy as possible. So when he is presented with a new and, in his opinion, overwhelming task, he begins to deny and postpone the action indefinitely.

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

To startrevisit your own breakfastand addonly 2 products: coffee and eggs.Instead of having a sandwich on the run, take 2 minutes to scramble eggs and make a cup of aromatic coffee. Such a simple breakfast is very helpful for the male body and overall potency.

• CoffeeIt is a natural stimulant of the central nervous system. It will strengthen your brain, stimulate vitality, prepare you 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. Indeed, at the moment of arousal, the blood rushes towards the groin, fills the corpus cavernosum and makes the penis remain standing until the moment of ejaculation. That is why coffee drinkers are less likely to suffer from erectile dysfunction and do not complain of problems in bed. Daily coffee consumption speeds the blood through your veins, allowing red blood cells to pass smoothly through 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 B₁contributes to the normal passage of signals from the body to the brain, and this stimulates greater arousal and indirectly affects the functioning of the penis.

The only caveat is that it is 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 intheUniversityfromTexastoHoustonconducted a large-scale study in 2015. In its course, the researchers were able to determine thatwith regular coffee consumptiona man's foodless prone to potency problems. . . Enoughdrink 2-3 cups of a flavored drinka day to forget about a slow erection. In a similar survey among those who avoid caffeine, the rate of erectile dysfunction was higher.

To get betterpositive influencewhen eating eggs, it can be added to the daily dietpeanut 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 go on a diet

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

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

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

furthersuch activity will help to get rid ofdue to excess fat mass. . . Even if you are not obese and in a 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 decreased libido, a flaccid penis, and forces a man to go through all the circles of hell brought on by erectile dysfunction.

Day 3. Diet review

When for proper breakfastincreased cardioactivity, you can initiate more serious actions. Let's review everything we eat during the day andremove the rubbish"from the daily menu. Inadequate nutrition is another cause of potency problems. This is why you need to toss some foods out of the refrigerator, adding a couple of the ones that are good for your"Little general"delicious.

Products that promote potency:

• bananas- increase the content of potassium in the body, which helps to increase libido and normalize blood circulation;
• bell pepper, onion and garlic- they also increase blood flow and thus stimulate 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- they contain a large amount of phosphorus and have a beneficial effect on potency;
• 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 potency:

• beer- Contains phytoestrogens harmful to men's health;
• alcohol- drinking alcohol in greater quantity stimulates the level of stress in the body;
• trans fats- cause hormonal disorders and genetic mutations;
• bakery- contain yeast and sugar, which reduces the level of testosterone in the blood;
• inlay- 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 area.improve blood flowand it will also strengthen your erection.

Also, the scrotum massage will begin.active sperm productionand you will avoid a possible stagnation of semen, which often leads to the development of diseases of the prostate. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingers.any hand on the base. Keep in mind that your thumb should be on the top and your index finger on the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in undulating movementsscatter 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 lowered.
2. One 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 flow to the area. Then rub the palms of your hands so that they are also warm and the skin of the testicles does not shrink. Now with one handlift the penisand grab the other around the testicles. Alternatively, lightly squeeze and stroke the testicles, lightly 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 a man.furtherYou can stroke the prostate gland area and press lightly on it. It was also helpful to run the thumb from the beginning to the end 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, preheat your hands in warm water, apply oil containing peppermint or sage over them, and then place the organ in the palm of each hand. Squeeze your penis lightly and hold your hands in this position for 5 to 10 seconds. Then repeat the action, but increase the pressure and prolong the procedureup to 10-15 minutes. . . Take this massage for at least 15-20 minutes. You can also squeeze the penis in waves at the end, like you're pumping a ball or trying to strengthen your forearm muscles.

Repeat this massagerepeatedlywithout releasing the ring from your fingers until you reach the end of the penis. At the same time, hold your breath each 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-massageIt works wellhot and cold shower. . . The alternating effect of hot and cold water on the body makes the blood circulate better, which also contributes to a good erection.

Water alternates with different temperatures in between10-20 seconds(depending on the physical condition of the body), 5-7 minutes will be enough. A contrast shower works best after you've finished swimming and your skin has turned a little pink. Do the proceduredaily ritualIn the morning and evening.

Day 5. Moving on to folk methods

Some peoplesuspicion of past recipes. And in vain. Many natural teas, single or regular use, have incredible effects onmen's 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 flowand start the production of elements necessary for the representatives of the strong half of humanity.

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

• Herbal tea made from 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 sit for 10-15 minutes. This composition improves blood circulation, strengthens the body, increases immunity and stimulates the production of testosterone;
• 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 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" to enhance- Mix 0. 2-0. 3 liters of red wine with 0. 3 liters of carrot juice, add honey, finely 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 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 brain and increases stress.

Day 6. Exercises for the pelvic and abdominal organs

After the male bodyused 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 additional blood flow to the pelvis and strengthen the muscles. You also need to exercise the press and the muscle fibers of the abdomen, as they also have a direct effect on power.Strong abdominal muscles 4-5 times strengthen the elevator in men.

Exercises for the pelvic organs:

• soldier steps- standing, try to repeat the soldier's march and raise the knees almost to the belly;
• bike- Lie on your back, place your hands on the belt and bend your knees. Start mimicking cycling and spin invisible pedals;
• squats- This is a standard exercise in which you have to sit fully and slowly return to a standing position;
• running instead- stand anywhere in the room and try to imitate a slow run;
• lunges- Put your hands on your belt, pull your left leg forward and place it at a 90 degree angle. Make sure the knee doesn't stick out past the toe when bending. Take 8-10 steps forward in this manner 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 the buttocks.

Exercises for the abdominal muscles:

• Lie on your back, bend your knees at a 45 degree angle, extendhands along the body and rest firmlyon the floor, then slowly raise your pelvis. Keep your back straight and tighten your abs, back, and glutes. Simple in the 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 a 45 degree angle, lean backhands behind your head and turn a littlein the upper third of the back. Now slowly raise the body a short distance to feel the tension in the area of the press, lock this position for 5-10 seconds and slowly lower the body. Try not to sink your back completely into the floor to keep your abs toned. Do at least 20-30 lifts in 1 set.

Day 7. Coping with stress

It has been a week for you to start practicing spiritual practices and stress reduction techniques. Emotional stress and constant anxiety are one of the main reasons for low libido, decreased potency, and slow erection.

In 50% of the casesErectile dysfunction is a consequence of mental anguish, 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 on your own. And since problems in bed act as an additional factor in lowering self-esteem, a man runs the risk of falling into a vicious cycle.

Stress = >low power = >doubt oneself = >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 to achieve nirvana, teach patience, and reduce emotional and physical stress;
• boxingIt's a great way to ward off aggression by hitting a punching bag or having a friendly fight with a coach or other member of the boxing club. This purely masculine sport will allow you to get rid of irritability and fatigue accumulated during the day;
• long distance running- Slow running a distance of 5-8 km is a monotonous action that soothes the brain and allows you to get rid of anger. In addition, running will accelerate the blood and strengthen the cardiovascular system;
• wrestling- acts in a similar way to boxing and helps relieve stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen and also calms;
• Laughter- Watch various comedy shows, movies, cut funny videos and on social media. Laughter activates the abdominal muscles, promotes the release of endorphins and improves mood;
• sleep- A normal 8-hour rest normalizes the production of hormones and allows the body to function properly. Chronic fatigue and lack of sleep increase stress;
• reading- Scientists have shown that reading for at least 15 minutes allows you to escape your own problems and "takes away" the brain from sad thoughts. While we read, we completely immerse ourselves in another world, we forget about the difficulties of life and that is why the stress disappears;
• walk outdoors- such activity allows you to achieve nirvana, withdraw from the vain world and find harmony with yourself. You can walk alone, with your dog, friends or your partner. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum action

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

These devices look like a capsule thatput your penis on, sucks and creates the necessary pressure inside. With the help of a gradual pumping of air from the canister-shaped device, the body regains an erection for a time and you can begin to have sex.

And if you use the vacuum effect on a regular basis as a physical therapy procedure, this will allow yourestore power fasterand saturate the pelvic organs with useful substances. Increasing blood circulation in this area will allow vitamins, micro and macro elements to reach the goal more quickly.

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

Day 9. We train the pubic-coccygeal muscle

The pubococcygeus muscle (PC muscle)- this is the same muscle fiber plexus that is directly responsible for the function of the penis and allows it to retain the flow of fluid when urinating. If a person has PC muscular dystrophy, this causes urinary incontinence, affects childbirth, and reduces the quality of sexual life.

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

A set of exercises has been preserved to this day, directedto strengthen the PC muscle. . . The most famous is the practice of an American gynecologist.Arnold 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 itanywhere and anytimeAnd no one around you will notice your workouts!

What do we have to do:

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

Day 10. Increased blood flow to the penis during sexual intercourse.

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 will work well on the bed.

That is why men with little powerposes are contraindicatedwhen a woman is lying on her or her side. The force of gravity promotes the outflow of blood downwards, so the intensity of the erection decreases and the penis becomes flaccid.

Here are the best poses to increase power and maintain a strong erection:

• doggy style pose or knee elbow- This is the classic position in which the girl rests her knees and elbows on the mattress or on the floor. In this position, the blood spills over the penis from the base to the head;
• half sitting- a modified version of the doggy style, when the man opens his 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 your erection will be well maintained;
• legs behind head-In this position, the woman lies on her back, the man sits between the couple's legs and places his legs on her shoulders;
• missionary position-Standard sexual position, in which the girl lies on her back and the partner is held between her thighs and begins to rub.

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

Yesregularlyfollow the listed recommendations, then you can eliminate erectile dysfunction and bring back the joy of life without drugs from the pharmacy and operations.