How to increase effectiveness in 10 days?

Erectile dysfunction-The nightmare of millions of men. A firm erection, endurance in bed, and increased libido are some signs of masculinity. This is why the representative of the powerful half of humanity is so afraid of making mistakes in bed.

Women are less likely to suffer because they haveLoss of libidoOr longing for intimacy. Even if their previous passions suddenly disappeared with age, this will not affect the quality and quantity of sexual intercourse in the slightest.

Unfortunately,The changes in the male body are immediately obviousAnd it is not easy to repair. Due to male sexual performance problems, slow response occurs, libido disappears, the duration of sex is shortened, vivid emotions disappear during orgasm, and premature ejaculation often occurs.

Causes of reduced potency and erectile dysfunction:

• overweightOr obesity;
• Frequent experience, Nerves and stress;
• Passive lifestyleAnd low liquidity;
• Improper nutrition;
• AbuseAlcohol(alcoholism);
• Smoking
• lack of sleepAnd frequent insomnia;
• Middle-aged(According to statistics, men after 40 years old tend to have erectile dysfunction. This is due toAnd reduceThe production of male hormones-Testosterone);
• Diabetes of varying degrees;
• Have herniated discAnd intervertebral disc injury, often observed reduced effectiveness;
• High blood pressure can interfere with blood circulation, which can also cause erectile problems;
• Unfavorable ecology. . .

ifYou sufferFrom the diseases listed in the list, it is easy to be overweight or your lifestyle is very unhealthy, then this is necessaryPay more attention to male health issues. . .

firstThis will prolong the feeling of youth, increase your own self-esteem, and have a beneficial effect on the work of the prostate. Erectile dysfunction is one of the causes of adenomas and other diseases that require surgery.

SecondlyWith the help of simple secrets, you can quickly regain your effectiveness and surprise your partner in bed.

The truth about erectile dysfunction

How to improve erection without surgery?

This article describesthe most effective way, This will help restore erections and make you forget about failures in sex. Each of them targetsImprovements in all aspectsThe work of the male body.

if onlyEffectiveness-This is a broad concept, so this includes not only strong erections. Efficacy also includes the power of sexual desire, the power of orgasm and the "delayed" moment of ejaculation, the 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 habits: breakfast coffee and eggs

The basis of Japanese practiceimprovethinkRepeat regularlyThe same actionHelp you achieve excellence. . .

ourThe brain doesn't like work, Do some complex tasks, and want to save energy as much as possible. This is why when a new, overwhelming task in his opinion was handed over to him, he began to deny and postpone the action indefinitely.

It is for this reason that strict diets, a new life on Monday, and other stressful goals are not feasible for a person. Give youYou need to deceive your brain. . . Then it will be easier to perform new actions, especially when they look super light.

StartRevisit your own breakfastAnd add to itThere are only 2 products-coffee and eggs.Instead of grabbing a sandwich while running, spend 2 minutes making scrambled eggs and brewing a cup of fragrant coffee. Such a simple breakfast is very useful for men's body and general potency.

• coffeeIt is a natural stimulant of the central nervous system. It will make your brain full of vitality, stimulate vitality, allow you to spend a productive day, and boost your spirits. Another advantage of this product is: caffeine can increase blood flow and dilate blood vessels. Good blood circulation is one of the factors for a firm erection. Indeed, at the moment of awakening, blood rushes to the groin, filling the cavernous body, allowing the penis to stand upright until the moment of ejaculation. This is why coffee drinkers are less likely to suffer from erectile dysfunction and will not complain about bed problems. Drinking coffee every day will accelerate the blood flow through the blood vessels, allowing red blood cells to pass through the dilated blood vessels peacefully.
• Egg-A rich source of vitamin B. It is this group of vitamins that is responsible for normalizing the hormones in the male body and significantly reducing stress levels. In addition, vitamin B₁Contributes to the normal transmission of signals from the body to the brain, which stimulates increased arousal and indirectly affects the function of the penis.

The only caveat is that it is best to useNatural coffee powderRather than soluble. Bean coffee has a more pronounced aroma and taste.

A group of scientists and students from the Health Science CenterthisUniversityofTexasexistHoustonLarge-scale research was conducted in 2015. In the process, the researcher was able to determineDrink coffee oftenFood for menLess prone to effectiveness issues. . . enoughDrink 2-3 cups of flavored drinksForget the day of a slow erection. In a similar survey conducted among people who avoided caffeine, the incidence of erectile dysfunction was higher.

improvepositive influenceWhen eating eggs, you can add them to your daily dietPeanuts and pork. . . These two products also contain a complete B vitamin complex, which is very important for excellent potency.

Day 2. Increase activity and diet

the next day"English" breakfast including eggs and coffeeAdd half an hour to walk. . . a sedentary lifestyle will cause stagnation of blood and lymph in the groin area, which will affect the stiffness of the erection with age.

At the same time, any aerobic exercise load will helpCauses an increase in blood flow, Will force the cardiovascular system to work actively and contribute to the correct production of testosterone. The body's regular aerobic load is one of the factors for normal hormone levels, triggering the natural synthesis of male sex hormones.

EarlierFrom the little thingsTake a leisurely walk for 30-40 minutesThen the time can be extendedUp to 60 minutes. . . If you are healthy, you can use cycling, jogging or "loop" exercise instead of walking.

alsoSuch activities will help get rid ofFrom excess fat. . . Even if you are not obese and have a normal weight, it will not be superfluous.

A large amount of subcutaneous fat, especially in the abdomen, can stimulate the production ofFemale hormone estradiol. . . It suppresses testosterone, which over time causes a decrease in libido, penis relaxation, and forces men to experience all the hell caused by erectile dysfunction.

Day 3. Review diet

When to eat the right breakfastIncrease heart activity, You can start more serious action. Let's review everything we eat during the dayRemove "junk"From the daily menu. Improper nutrition is another cause of potency problems. This is why you need to throw some food out of the refrigerator and add some food that is good for you"Little General"good to eat.

Products that promote effectiveness:

• banana-Increase the content of potassium in the body, help increase libido and normalize blood circulation;
• Pepper, onion and garlic-It can also increase blood flow, thereby stimulating erection;
• Salmon, tuna, olive oil and avocado-Contains beneficial fatty acids, which can strengthen the body and improve blood flow;
• Parsley, celery, mushrooms and beans-Contains a lot of phosphorus, which is good for effectiveness;
• Ginger, radish, oats, beef liver-The chemical composition of the listed products contains a lot of zinc, which normalizes the work of the male body;
• Spinach, sunflower oil, lamb-Rich in vitamin E, it can improve the tension and permeability of blood vessels.

Products with reduced effectiveness:

• beer-Contains phytoestrogens which are harmful to men's health;
• Alcohol-Increased alcohol consumption can stimulate the body's stress level;
• Genetically modified fat-Lead to hormonal imbalance and gene mutation;
• bakery-Contains yeast and sugar, which can reduce the level of testosterone in the blood;
• sausage-Including liquid fumes that cause toxic damage to the testicles;
• Soybeans-Also contains phytoestrogens.

Day 4. Stimulates the penis and prostate

Another way to increase potency——Self massage of penis and testicles. . . Progressive and circular movements of the genital areaImprove blood flowIt will also make your erection stronger.

In addition, will begin to massage the scrotumActive sperm productionAnd will prevent possible semen stagnation, which usually leads to the development of prostate disease. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingersPut either hand on the bottom. Please note that your thumb should be at the top and your index finger should be at the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in the ups and downs of movementSpread blood to the headReproductive organs. The best at this momentCount to 9-10. . . But if there is not enough air in the lungs, the count can be reduced.
2. One hour after mealTake a hot bathOr put a hot towel on your scrotum (you can use a heating pad). This will warm the testicles and increase blood flow to the area. Then rub your palms to make them warm and the skin on the testicles will not shrink. Now with one handLift up the penisAnd grab another one around the testicles. Or, gently squeeze and stroke the testicles, press them lightly, and rub them in circular motions. Remember to gradually increase the pressure to increase blood flow to the area. Self-massage of the penis and testicles can improve blood flow and increase male effectiveness.alsoYou can touch the area of the prostate and gently press it. It is also useful to use the thumb to move from the beginning to the end of the prostate to eliminate possible sperm or lymphatic stagnation.
3. Another effective method-Squeeze the penis with the palm of your hand. To do this, preheat your hands in warm water, apply oil containing peppermint or sage on your hands, and place your organs in the palm of any hand. Gently squeeze your penis and hold your hand in this position for 5-10 seconds. Then repeat the action, but increase the pressure and prolong the procedureUp to 10-15 minutes. . . Do this massage for at least 15-20 minutes. You can also squeeze the penis with waves at the end, like pumping a ball or trying to strengthen the muscles of the forearm.

Repeat this massagerepeatedlyDo not loosen the ring on your finger until you reach the end of the penis. At the same time, hold your breath every time. To consolidate the results, keep the fingers around the penis closed until you put on the condom and start having sex.

In addition to self-massagegood resultsHot and cold shower. . . The alternating effect of hot and cold water on the body makes blood circulation better, which also helps to have a good erection.

Alternating water with different temperatures in the middle10-20 seconds(Depending on physical condition), 5-7 minutes is enough. After you finish swimming and your skin becomes a bit pink, contrast showers work best. FormalitiesDaily ritualIn the morning and evening.

Day 5. Shift to folk methods

some peopleBe skeptical of past recipes. In vain. Many natural teas, single or regular use, rightMan's health. . .

According to the different ingredients, the tea formulated according to the traditional healer can strengthen the immune system, strengthen the blood vessel wall,Stimulates increased blood flowAnd began to produce the elements necessary for a powerful half of human representation.

The following are some decoctions based on natural ingredients that have been proven effective in improving potency and eliminating erectile dysfunction.

• Herbal tea based on honey and ginseng-Take a handful of dried ginseng root or its extract and mix with 2 teaspoons. Honey, pour a cup of warm water (not boiling water). Let it brew for 10-15 minutes. This ingredient can improve blood circulation, enhance physical fitness, improve immunity and stimulate the production of testosterone;
• Thyme infusion-Add 1 tablespoon. Lake Thyme 0. 5 liters of hot water, let stand for half an hour. The resulting composition can then be diluted with warm water and consumed instead of tea. Since ancient times, thyme has been used to treat erectile dysfunction because it can strengthen the work of the cardiovascular system;
• The power of "tea"-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 designed to clear the blood and contains a lot of useful vitamins, omega-3 fatty acids and trace elements. All this can increase effectiveness and increase libido. You can drink this type of composition no more than 3-4 times a week. The amount of red wine should not be excessive. A large amount of alcohol will reduce signal transmission to the brain and increase stress.

Day 6. Exercise pelvic and abdominal organs

After the male bodyUsed to walking every dayAnd receive more useful products to maintain a stable erection, you can connectExtra physical activity. . .

Now, be sure to followPelvic exercisesThis will stimulate extra blood flow to the pelvis and strengthen the muscles. You also need to exercise abdominal pressure and muscle fibers, because they also have a direct effect on effectiveness.Strong abdominal muscles strengthen men's ascent 4-5 times.

Exercise of pelvic organs:

• Soldier's footsteps-Stand still and try to repeat the soldiers' march, with the knees almost raised to the abdomen;
• bike-Lie on your back, put your hands on your belt, and bend your knees. Begin to imitate riding and rotating invisible pedals;
• Squat-This is a standard exercise, you need to sit down all the time, and then slowly return to a standing position;
• Run in place-Stand anywhere in the room and try to imitate jogging;
• Lunge-Put your hands on the waist belt, stretch your left leg forward and place it at a 90-degree angle. Make sure that your knees do not exceed your toes when you bend. Walk 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 and strengthen the back of the thighs and buttocks.

Abdominal muscle exercise:

• Lie on your back, Bend your knees at a 45 degree angle, stretchPut your hands on your body and rest firmlyThey were on the floor, and then slowly raised their pelvis. Keep your back straight and tighten your abdominal muscles, back and buttocks. Maintain the simple posture for at least 15 seconds, and then add 5-10 seconds each time you use a new method;
• Lie on your back, Bend your knees at a 45-degree angle, and lie downPut your hands behind your head and twist a littleIn the upper third of the back. Now slowly raise your body for a short distance, feel the tension in the pressing area, lock this position for 5-10 seconds, and then slowly lower your body. Try not to let your back sink completely to the floor to keep your abs fit. Do at least 20-30 weightlifts in one group.

Day 7. Coping with stress

A week has passed, and you can start practicing mental exercises and stress-reducing techniques. Emotional stress and persistent anxiety are one of the main reasons for decreased libido, decreased potency, and slow erection.

In 50% of casesErectile dysfunction is the result of mental pain and unstable psychology. It is difficult for men to recognize such problems and seek professional help for advice.

In this case, you can relieve your stress and restore your mental balance on your own. And because bed problems are another factor that lowers self-esteem, men are at risk of falling into a vicious circle.

Pressure = >Poor effectiveness = >Self-doubt = >Double stress = >Complete erectile dysfunction.

9 popular methods of stress reduction:

• Yoga-This practice aims to ensure that a person finds harmony with himself through meditation and physical activity. Even simple asanas can help achieve Nirvana, cultivate patience, and reduce emotional and physical stress;
• boxingIt is a good way to eliminate aggression by hitting a sandbag or having friendly fights with coaches or other members of the boxing club. This purely male sport will let you get rid of the irritability and fatigue accumulated during the day;
• Long run-Jogging for a distance of 5-8 kilometers is a monotonous movement that can relax your brain and free you from anger. In addition, running can accelerate blood circulation and strengthen the cardiovascular system;
• Freestyle wrestling-The effect is similar to boxing, helping to relieve stress;
• Abdominal breathing technique-Slow and deep breathing fills the blood with oxygen and soothes;
• laughter-Watch various humorous shows, movies, edited funny videos and social networks. Laughter can exercise the abdominal muscles, promote the release of endorphins and improve mood;
• Dream-A normal 8-hour rest can normalize hormone secretion and allow the body to function normally. Chronic fatigue and lack of sleep can increase stress;
• read-Scientists have proven that reading for at least 15 minutes can free you from your problems and "take away" your brain from sad thoughts. In the process of reading, we are completely immersed in another world, forget the difficulties in life, and the pressure will disappear;
• Walking in the open air-Such activities can allow you to reach Nirvana, retire from the false world, and find harmony with yourself. You can walk alone, with your dog, friends or your significant other. Associating with your loved ones can also reduce stress and relax you.

Day 8. Vacuum action

Those who have discovered the Soviet era will rememberMedical bank. . . They are used to increase blood flow in specific areas and help fight various diseases. Different kindsPenis vacuum device.

These devices look like a capsulePut on the penis, Inhale and generate the necessary pressure inside. With the help of gradual suction from the flask-shaped gadget, your body will recover your erection for a while, and then you can start having sex.

If you regularly use the vacuum effect as a physical therapy procedure, then this will allowRegain effectiveness fasterAnd use useful substances to soak the pelvic organs. Increased blood circulation in this area will allow vitamins, trace elements and macro elements to reach their goals faster.

How does the vacuum erection device work? They createNegative pressure around male dignityMake blood flow to the penis more actively. The longer the exposure time, the bigger and harder the penis.

The 9th day. We train the pubococcygeus muscle

Pubococcygeus muscle (PC muscle)-This is the muscle fiber plexus which is directly responsible for the function of the penis, allowing you to maintain fluid flow when urinating. If a person suffers from PC muscular dystrophy, it can cause urinary incontinence, affect childbirth, and reduce the quality of sexual life.

No wonder they call herThe "muscle" of loveSince ancient times, Taoists have trained her with various exercises. During erection, it is the pubococcygeus muscle that keeps the penis even and stable.

A set of exercises has been preserved to this day, aiming toStrengthen PC muscles. . . The most famous is the practice of an American gynecologistArnold Kegel. . . It was he who patented some exercises aimed at strengthening the perineum in 1952.

The advantage of complexity is that you can do itAnytime, anywherePeople around you won't even notice your exercise!

What should we do:

• When you urinate, try to hold back your urine for a whileBy fixing the pubococcygeal muscle and remembering its position on the body;
• Now that you know the location of the PC muscle and how it is tense, you can start training it. AnywhereTry to squeeze and loosen musclesHave different strengths. Maintain tension for a short and long time to develop the elasticity of the fibers and make them harder due to the active flow of blood. Repeat this action indefinitely throughout the day. The bigger the better;
• Try to pull the crotch onlyDon't use your abs, legs or buttocks. Try to do a separate movement, the purpose is to stimulate only the pubococcygeus muscle;
• Don't hold your breath while exercisingOtherwise, the blood will not be saturated with enough oxygen. This usually causes dizziness and can also lead to hypoxia in the tissues.

Day 10. Increase blood flow to the penis during intercourse

For men with weaker erections, learning is also usefulGender location listThe blood does not flow from the groin. This will keep the riser strong and perform well on the bed.

This is why men are less effectivePosture is tabooWhen a woman is lying on top or from the side. Gravity causes blood to flow downwards, so the erection strength decreases and the penis becomes loose.

Here are the best postures to increase effectiveness and stay strong:

• Dog or knee elbow-This is a classic posture where a girl puts her knees and elbows on a mattress or floor. In this position, blood overflows from the bottom of the penis to the head;
• Half sitting-A modified version of the dog style, when the man opens his hips and the partner sits directly on the penis between them. You can easily move to this position while maintaining a good erection;
• Legs behind head-In this position, the woman lies on her back, the man sits between the partner’s legs, putting her legs on his shoulders;
• Missionary jobs-Standard sex position, the girl lies on her back, the partner is sandwiched between her thighs and starts rubbing.

You’re already familiar with this method, tested on thousands of people, aboutHow to improve and restore effectiveness in 10 days. . .

ifoftenBy following the listed recommendations, you can eliminate erectile dysfunction from the pharmacy and surgery, and return to the joy of life without medicine!