How to increase potency in 10 days?

erectile dysfunction- a nightmare for millions of men. Strong erections, stamina in bed, and increased libido are some signs of masculinity. That is why the representatives of the strong side of humanity are so afraid to make mistakes in bed.

Women are less likely to suffer from thisdecreased libidoor cravings for intimacy. Even if their former passion is suddenly lost with age, it in no way affects the quality and quantity of sex.

Unfortunately,changes in a man’s body are noticeable immediatelyand is not easy to fix. Problems with male potency lead to a sluggish reaction, loss of libido, shorter duration of intercourse, vivid emotions disappear during orgasm, and premature ejaculation often occur.

Causes of decreased potency and erectile dysfunction:

• overweightor obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand low mobility;
• malnutrition;
• abusealcohol(alcoholism);
• smoking cigarettes;
• lack of sleepand regular insomnia;
• middle and old age(According to statistics, men after the age of 40 often suffer from erectile dysfunction. This is becausewith reducedmale hormone production -testosterone);
• diabetes of varying degrees;
• with spinal herniasand intervertebral disc injuries, often with a marked decrease in potency;
• high blood pressure obstructs blood circulation, which also causes erection problems;
• unfavorable ecology. . .

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

At first, it will prolong the feeling of youth, increase your self-esteem and positively affect the work of the prostate. Erectile dysfunction is one of the causes of the development of adenoma and other diseases that require surgery.

And secondwith 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 wayswhich will help restore an erection and make you forget about failures during sex. Each is dedicatedimprovement of various aspectsmale body work.

As much aspotency- it's a broad concept, then it doesn't just include a strong erection. Potency also includes the power of sexual desire, the power of orgasm, and the "delay" of the moment of ejaculation, the 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.

1 day. New habits: coffee and eggs for breakfast

The basis of Japanese practicekaizenthought thatregular repetitionthe same actionwill help you achieve mastery. . .

Oursthe brain does not like to work, perform complex tasks and want to save as much energy as possible. That is why when he is given a new and, in his view, enormous task, he begins to deny and postpone the action indefinitely.

It is for this reason that strict diets, new life from Monday and other stressful goals for a person do not work. Tauneed to cheat the brain. . . It will then be easier to perform new actions, especially if they seem extremely easy.

Get startedreview your breakfastand add to itonly 2 products - coffee and eggs.Instead of grabbing a sandwich while running, take 2 minutes for the scrambled eggs and brew a cup of aromatic coffee. Such a simple breakfast is very good for a man’s body and potency in general.

• CoffeeIt is a natural stimulant of the central nervous system. It will invigorate your brain, stimulate vitality, help you have a productive day and lift your mood. Another plus of this product is that caffeine increases blood circulation and dilates blood vessels. Good blood circulation is one of the factors of a strong erection. In fact, at the moment of arousal, the blood rushes to the groin, fills the cavernous body, and forces the penis to stand until the moment of ejaculation. This is why coffee drinkers are less likely to suffer from erectile dysfunction and not complain of problems in bed. Daily consumption of coffee accelerates the blood through their veins, so the red blood cells pass quietly through the dilated vessels.
• Eggs- rich in vitamin B. In addition, vitamin B.₁contributes to the normal transmission of signals from the body to the brain, which promotes increased arousal and indirectly affects the functioning of the penis.

The only caveat is that it is better to usenatural ground coffeeand not soluble. Bean coffee has a brighter aroma and taste.

A team of researchers and students from the Health Science Center atTheUniversityaboutTexasatHoustonconducted a large-scale study in 2015. During it, researchers were able to identify thisdrinking coffee regularlyman's foodless prone to potency problems. . . Enoughdrink 2-3 cups of flavored drinkday to forget about sluggish erections. In a similar survey, the incidence of erectile dysfunction was higher among those who avoided caffeine.

Increasepositive impactwhen eating eggs, it can be included in the daily dietpeanuts and pork. . . These two products also contain a full complex of B vitamins that are so important for excellent strength.

Day 2. Increase activity and follow a diet

The other dayEnglish breakfast with eggs and coffeeadd a half-hour walk. . . A sedentary lifestyle causes stagnation of blood and lymph in the groin area, which will affect erection hardness with age.

At the same time, any cardio load will helpcause increased blood circulation, will force the cardiovascular system to work actively and contribute to the proper production of testosterone. It is regular aerobic exercise that is one of the factors in normal hormone levels that causes the natural synthesis of male sex hormones.

In the early daysstart small - fromleisurely walk 30-40 minutesthen the time can be extendedup to 60 minutes. . . If you are physically fit, you can change your bike rides, jogging or "circuit" workouts.

Additionallysuch activities will help get rid offrom excess fat mass. . . Even if you are not obese and belong to the normal weight category, it will not be unnecessary.

High levels of subcutaneous fat, especially in the abdomen, encouragethe female hormone estradiol. . . It inhibits testosterone, which eventually reduces libido, sagging penis and forces a man to go through all the hell wheels caused by erectile dysfunction.

Day 3. Diet Review

When for a proper breakfastincreased cardioactivity, you can take more serious steps. Let’s look at everything we eat during the day andremove garbagefrom the menu of the day. Malnutrition is another cause of potency problems. That’s why you have to throw some foods out of the fridge, adding a couple of the ones that work for you"Little General"delicious.

Potency enhancing products:

• bananas- increase the amount of potassium in the body, which helps to increase libido and normalize blood circulation;
• pepper, onion and garlic- also increase blood circulation and thus promote 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- is rich in phosphorus and has a positive effect on potency;
• ginger root, turnip, oatmeal, beef liver- the chemical content of the listed products is high in zinc, which normalizes the work of the male body;
• spinach, sunflower oil, lamb- Rich in vitamin E, which improves vascular tone and permeability.

Potency-reducing products:

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

Day 4. Penile and prostate stimulation

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

A massage in the scrotum will also beginactive semen productionand will prevent possible sperm stiffness, which often leads to prostate disease. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingerswith either hand to the base. Remember 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 the wavy movementsscatter blood to the headReproductive organ. Best of all at this pointcount to 9-10. . . But if there is not enough air in the lungs, the number can be reduced.
2. An hour after a mealtake a warm showeror place a warm towel on the pouch (you can use a heating pad). This will warm the testicles and increase blood flow to that area. Then rub the palms so that they are also warm and the skin of the testicles does not shrink. Now with one handlift your penisand another pull around the testicles. Alternately, lightly compress and caress the testicles, lightly press them, rub in a circular motion. Remember to gradually increase the pressure to increase blood flow in this area. Spontaneous penis and testicular massage improves blood flow and increases male potency.Additionallyyou can stroke the area of the prostate and press it lightly. It was also helpful to run the thumb from the beginning to the end of the prostate to remove any possible sperm or lymph stiffness.
3. Another effective way- compressing the penis in the palm of your hand. To do this, preheat your hands in warm water, lubricate them with oil containing mint or sage, and then place the organ in the palm of any hand. Squeeze the penis slightly and hold your hands in this position for 5-10 seconds. Then repeat the operation, but increase the pressure and continue 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 exposing the ring to your fingers until you reach the tip of your penis. Hold your breath at the same time each time. To enhance the result, the fingers around the penis can be kept closed until you put on a condom and have sex.

Without self-massageworks greatcold and hot shower. . . The changing effects of hot and cold water on the body improve blood circulation, which also contributes to a good erection.

Replacement water with different temperatures10-20 seconds(depending on body condition), 5-7 minutes will suffice. A contrast shower works best after the swim and the skin is slightly reddish. Follow the proceduredaily ritualmorning and evening.

Day 5. Transition to folk methods

Some peopleare suspicious of previous prescriptions. And in vain. Many natural teas, consumed alone or regularly, have an incredible effectman's health. . .

Depending on the ingredients, tea according to the prescription of traditional doctors strengthens the immune system, strengthens blood vessel walls,promote increased blood circulationand to begin to produce the elements necessary for the representatives of the strong side 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 based on honey and ginseng- Take a pinch of dried ginseng root or its extract, mix with 2 teaspoons. honey and pour a glass of warm water (not boiling water). Let simmer 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. The resulting composition can then be diluted with warm water and drunk instead of tea. Since ancient times, thyme has been used to treat erectile dysfunction because it strengthens the work of the cardiovascular system;
• "Tea" for strength- 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 component is designed to disperse the blood and contains many beneficial vitamins, omega-3 fatty acids and trace elements. All 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 it with the amount of red wine, alcohol in large amounts reduces the transmission of signals to the brain and increases stress.

Day 6. Pelvic and abdominal exercises

After a man's bodyaccustomed to daily walksand gets more useful products to maintain a stable erection, you can joinadditional physical activity. . .

Now be sure to followpelvic exerciseswhich will stimulate extra pelvic blood flow and strengthen the muscles. There is also a need to train for release and muscle fibers in the abdomen as they also have a direct effect on potency.Strong abdominal muscles 4-5 times increase male elevation.

Exercises for pelvic organs:

• soldier steps- while standing still, try to repeat the warrior's march and lift the knees almost to the abdomen;
• bicycle- Lie on your back, put your hands on the belt and bend your knees. Start imitating cycling and turn the invisible pedals;
• squats- This is a standard exercise that requires you to sit down fully and return to a standing position slowly;
• runs on the spot- Stand anywhere in the room and try to simulate a slow run;
• lunges- place your hands on the belt, throw your left leg forward and place it at a 90 degree angle. Make sure the bending path does not protrude beyond your finger. In this way, mark 8-10 steps forward and start the same exercise, but with the right leg. It stretches the perineal muscles, strengthens the thigh back and buttocks.

Exercises for the abdominal muscles:

• Lie down on your back, bend the knees at an angle of 45 degrees, straightenhands along the body and rest firmlyput them on the floor, then slowly lift the bowl up. Keep your back straight and strain your abdominal muscles, back and buttocks. Simple pose for at least 15 seconds, then increase the time by another 5-10 seconds each time you approach;
• Lie down on your back, bend the knees at an angle of 45 degrees, lie downhands behind your head and turn slightlyin the upper third of the back. Now slowly raise the body a short distance to feel the pressure in the area of pressure, lock in this position for 5-10 seconds and slowly lower the body. Try not to sink your back to the floor at all to maintain your abdominal tone. Perform at least 20-30 raises in 1 set.

Day 7. Fighting stress

A week has passed so you can start practicing spiritual practices and ways to reduce stress. Emotional stress and constant anxiety are one of the main causes of decreased libido, decreased potency, and sluggish erections.

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

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

Stress = >weak potency = >self - confidence = >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 you achieve nirvana, teach patience, and reduce emotional and physical stress;
• boxingThis is a great way to get rid of aggression by beating a fist bag or fighting amicably with a coach or other member of a boxing club. This purely men’s sport will allow you to get rid of the irritability and fatigue that has accumulated during the day;
• long distance running- Slow running at a distance of 5-8 km is a monotonous action that relieves the brain and allows you to get rid of anger. In addition, running will speed up blood and strengthen the cardiovascular system;
• freestyle wrestling- behaves similarly to boxing and helps reduce stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen and also calms;
• laugh- Watch various humorous programs, movies, cut funny videos and social networks. Laughter involves the abdominal muscles, stimulates the release of endorphins and improves mood;
• to dream- 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 shown that reading for at least 15 minutes allows you to escape from your problems and "deprives" the brain of sad thoughts. By reading, we completely immerse ourselves in another world, forget the difficulties of life and pass because of this stress;
• walks in the open air- such activities allow one to attain nirvana, to withdraw from an empty world, and to find harmony with oneself. You can walk alone, with your dog, friends or your loved ones. Communicating with loved ones also reduces stress and allows for relaxation.

Day 8. Vacuum action

Those who found the Soviet era will surely remembermedical banks. . . They have been used to increase blood circulation in certain areas and to help fight various diseases. Variousvacuum devices penis.

These devices look like a capsuleput on the penis, sucks in and creates the required pressure inside. By gradually pumping air out of the flask-shaped device, the body regains an erection for a while and you can start having sex.

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

How do vacuum erection devices work? They createnegative pressure on a man’s dignityto make the blood flow to the penis more actively. The longer such an effect, the bigger and harder the penis becomes.

Day 9. We train the muscles of the pubic jaw

Pubococcygeal muscle (PC muscle)- it is the plexus of the muscle fibers itself, which is directly responsible for the function of the penis and allows urine to maintain the flow of fluid when urinating. If a person has PC muscular dystrophy, it provokes urinary incontinence, disrupts childbirth and reduces the quality of sex life.

No wonder they call it thatThe "muscles" of loveand from ancient times the Daoists taught her various techniques. During an erection, it is the pubococcygeal muscle that allows the penis to remain smooth and stable.

A set of exercises has been saved so far forPC to strengthen muscles. . . The most famous is the practice of an American gynecologistArnold Kegel. . . It was he in 1952. Patented many exercises to strengthen the perineum.

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

What we need to do:

• when urinating, try to hold the current for a whileattaching the muscles of the pubic jaw in place and remembering its location on the body;
• now that you know where the PC muscle is and how tense it is, you can start training it. Anywheretry to squeeze and loosen the muscleswith different intensities. Keep the tension short and long to increase the elasticity of the fibers and strengthen them due to active blood circulation. Repeat the action an unlimited number of times a day. The bigger the better;
• try to strain only the crotchand do not use the abdomen, legs or buttocks. Try single steps to stimulate only the pubococcygeal muscles;
• do not hold your breath during exerciseotherwise the blood will not be saturated with enough oxygen. This often causes dizziness and also causes a lack of oxygen in the tissues.

Day 10. There is an increase in blood flow to the penis during sex

It will also be beneficial to study for men with weak erectionslist of sex positionsin which blood does not flow from the groin. This way the stand will stay strong and work well in bed.

That’s why men with weak potencyposes are contraindicatedwhen a woman is lying on top or on her side. The force of gravity promotes blood flow downwards, which reduces the intensity of the erection and makes the penis sagging.

Here are the best poses on how to increase potency and maintain strong bone:

• doggy style or knee elbow pose- This is a classic situation where a girl rests on her knees and elbows on a mattress or floor. In this position, blood flows through the penis from the base to the head;
• semi-sitting- A modified version of the canine style where the man spreads his hips wide and his partner sits right between them on his penis. You will find it easy to move in this position and at the same time the erection will be well maintained;
• legs behind the head- in this position, the woman lies on her back, the man sits between his partner's legs and puts his feet on his shoulders;
• missionary position- a standard sex position in which a girl lies on her back and her partner is tied between her thighs and begins to rub.

You’ve come to know the method, tested by thousands of men, abouthow to improve and restore potency in 10 days. . .

Ifregularlyfollow the recommendations listed, then you will be able to eliminate erectile dysfunction and return the joy of life without medication from the pharmacy and surgery!