How to increase potency in 10 days?

erectile dysfunction- a nightmare of millions of men. Solid 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 mistakes in bed.

Women are less likely to suffer because they havedecreased sexual desireor desire for intimacy. Although their ancient 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 noticeableand they are not easy to solve. Due to potency problems in men, a slow reaction appears, sexual desire disappears, the duration of lovemaking is reduced, vivid emotions disappear during orgasm, and premature ejaculation often occurs.

Causes of reduced potency and erectile dysfunction:

• overweighto obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand low mobility;
• incorrect nutrition;
• abusealcohol(alcoholism);
• smoking cigarettes;
• lack of sleepand regular insomnia;
• half and old age(According to statistics, men after the age of 40 often suffer from erectile dysfunction. This is duewith reducedthe production of male hormones -testosterone);
• diabetes of various degrees;
• with vertebral herniasand injuries of the intervertebral discs, a reduction in potency is often observed;
• high blood pressure interferes with blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

Selfyou sufferfrom the diseases listed in the list, you are prone to overweight or your lifestyle is far from healthy, then it is necessarypay more attention to men's health problems. . .

At the beginning, this will prolong the feeling of youth, increase your 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 adenomas and other diseases that require surgery.

And secondly, with the help of simple secrets, you can quickly return potency and surprise your partner in bed.

The truth about erectile dysfunction

How to improve erection without surgery?

This article describesthe most effective ways, which will help you to return an erection and allow you to forget about the failures in sex. Each of them is aimed atimprovement of various aspectsthe work of the male body.

To the extent thatpower- 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 the "delay" of the moment of ejaculation, the duration of intercourse, stamina and recovery after intercourse.

For convenience, a number of suggestionsdivided 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 basics of Japanese practicekaizenI thoughtregular repetitionthe same actionthey help you achieve excellence. . .

Ourthe brain does not like to work, performs some complex tasks and wants to save as much energy as possible. That's why, when he is presented with a new and, in his opinion, overwhelming 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 stressful goals for a person don't work. To youyou have to fool your brain. . . So it will be easier to perform new actions, especially if they look ultralight.

To beginrevisit your breakfastand add itonly 2 products: coffee and eggs.Instead of grabbing a sandwich on the run, take 2 minutes to make scrambled eggs and make a cup of aromatic coffee. Such a simple breakfast is very useful for the male body and potency in general.

• CoffeeIt is a natural stimulant of the central nervous system. It will invigorate your brain, boost vitality, prepare you for a productive day and lift your spirits. Another benefit of this product is this: caffeine increases blood flow and dilates blood vessels. Good blood circulation is one of the factors for a solid erection. In fact, at the moment of arousal, blood flows to the groin, fills the corpus cavernosum and makes the penis stand upright until the moment of ejaculation. This is why coffee drinkers are less likely to suffer from erectile dysfunction and don't complain of problems in bed. The daily consumption of coffee accelerates the blood in the veins, allowing the red blood cells to pass calmly through the dilated vessels.
• Egg- a rich source of vitamins of group B. It is this group of vitamins that is responsible for the normalization of hormones in the male body and significantly reduces stress levels. Furthermore, vitamin B₁contributes to the normal passage of signals from the body to the brain, and this stimulates increased arousal and indirectly affects the functioning of the penis.

The only caveat is that it is best to usenatural ground coffeerather than soluble. Coffee beans have a more pronounced aroma and taste.

A team of scientists and students from the Health Science Center atTheUniversityfromTexastoHoustonconducted 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 of those who avoid caffeine, the erectile dysfunction rate was higher.

Improvepositive 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 go on a diet

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

At the same time, any cardio load will helptrigger increased blood flow, it will force the cardiovascular system to work actively and contribute to the proper production of testosterone. It is the regular aerobic load on the body that is one of the factors of normal hormone levels, triggering the natural synthesis of male sex hormones.

In the first daysstart small - witha pleasant 30-40 minute walkthen the time can be extendedup to 60 minutes. . . If you are physically fit, you can replace walking with cycling, jogging or "circuit" workouts.

Furthermoresuch activity will help get rid offrom excess fat mass. . . Even if you are not obese and fall into a normal weight class, 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 all the turns of hell caused by erectile dysfunction.

Day 3. Review your diet

When for the right breakfastincreased cardioactivity, you can start more serious action. We review everything we eat throughout the day andremove the "garbage"from the menu of the day. Improper nutrition is another cause of potency problems. That's why it is necessary to throw some foods out of the refrigerator, adding a couple of the ones that are good for you"Little general"delightful.

Products that promote potency:

• bananas- increase the potassium content in the body, which helps to increase libido and normalize blood circulation;
• pepper, onion and garlic- also increase blood flow and thus stimulate 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 human health;
• alcohol- drinking alcohol in larger quantities stimulates the level of stress in the body;
• transgenic fats- cause hormonal disorders and genetic mutations;
• oven- 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 potency-self-massage of the penis and testicles. . . Progressive and circular movements in the genital areaimprove blood flowand it will also make your erection stronger.

In addition, the massage in the scrotum will beginactive sperm productionand will prevent possible stagnation of sperm, 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 on top and the index finger on the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in wavy movementsdisperse blood to the headgenital organ. Best of all right nowcount to 9-10. . . But if there isn't enough air in the lungs, the count can be reduced.
2. An hour after eatingtake a hot showeror apply a warm towel to the scrotum (you can use a heat pad). This will warm the testicles and increase blood flow to the area. Then rub your palms so that they are also warm and the skin of the testicles does not shrink. Now with one handraise your penisand take the other around the testicles. Alternatively, lightly squeeze and stroke the testicles, press lightly 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.Furthermoreyou can stroke the prostate gland area and lightly press on it. It was also helpful to run the thumb from the beginning to the end of the prostate to eliminate any stagnation of semen or lymph.
3. Another effective way- squeezing the penis in the palm of the hand. To do this, preheat your hands in warm water, apply oil containing mint or sage to them, then place the organ in the palm of both hands. Squeeze your penis lightly and hold your hands 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 in waves at the end, like pumping a ball or trying to strengthen the 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 held closed until you put on a condom and start having sex.

In addition to self-massageworks wellhot and cold shower. . . The alternating effect of hot and cold water on the body causes the blood to circulate better, which also contributes to a good erection.

Alternating water with different temperatures in the middle10-20 seconds(depending on your fitness) 5-7 minutes will be enough. A contrast shower works best after you are done swimming and your skin has turned a little pink. Carry out the proceduredaily ritualin the morning and in the evening.

Day 5. Turning to folk methods

Some peoplethey are suspicious of past recipes. And in vain. Many natural teas, with single or regular use, have amazing effects onhuman health. . .

Depending on the ingredients, teas according to the recipe of traditional healers strengthen the immune system, strengthen the walls of blood vessels,stimulate an increase in blood flowand start the production of necessary elements for the representatives of the strong half of humanity.

Here are some decoctions based on natural ingredients that have been 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 brew for 10-15 minutes. This composition improves blood circulation, strengthens the body, increases immunity and stimulates the production of testosterone;
• Infusion of thyme- 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, thymus has been used in the treatment of erectile dysfunction, as it strengthens the work 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, 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 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 conduction of signals to the brain and increases stress.

Day 6. Exercises for the pelvic and abdominal organs

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

Now, be sure to follow throughpelvic exerciseswhich will stimulate further blood flow to the pelvis and strengthen the muscles. You also need to train the press and muscle fibers in the abdomen, because they also have a direct effect on power.Strong abdominal muscles 4-5 times strengthen the riser in men.

Exercises for the pelvic organs:

• footsteps of the soldier- standing still, try to repeat the soldier's march and raise your knees almost to the belly;
• bicycle- lie on your back, place your hands on the belt and bend your knees. Start imitating cycling and spin invisible pedals;
• squat- This is a standard exercise in which you have to sit down completely and slowly return to a standing position;
• run in place- stay anywhere in the room and try to imitate a slow run;
• lunges- put your hands on the belt, throw 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 like this, then start the same exercise, but with the right leg. This will stretch the muscles of the perineum, strengthen the back of the thigh and buttocks.

Exercises for the abdominal muscles:

• Lie on your back, bend your knees at a 45 degree angle, extendhands along the body and rest firmlythem on the floor, then slowly raise your pelvis. Keep your back straight and tighten your abdominal muscles, back and buttocks. Simple in the pose for at least 15 seconds, then, with each new approach, increase the time by another 5-10 seconds;
• Lie on your back, bend your knees at a 45 degree angle, lie downhands behind your head and twist a littlein the upper third of the back. Now slowly raise your body for 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 sink your back completely to the floor to keep your abs toned. Do at least 20-30 lifts in 1 set.

Day 7. Coping 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 distress, as well as of an unstable psyche. It is difficult for men to recognize such a 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 problems in bed act as an additional factor in reducing self-esteem, a man runs the risk of falling into a vicious circle.

Effort = >low power = >insecurity = >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 achieve nirvana, teach patience and reduce emotional and physical stress;
• boxingIt's a great way to chase away aggression by punching a punching bag or having a friendly fight with a trainer or other boxing club member. This purely male sport will allow you to throw away the irritability and fatigue accumulated during the day;
• Long distance running- Slow running for 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 the blood and strengthen the cardiovascular system;
• freestyle wrestling- acts similar to boxing and helps relieve stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen and also soothes;
• laugh- watch various humorous programs, movies, cut funny videos and on social networks. 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 shown that reading for at least 15 minutes allows you to escape from your problems and "clears" the brain of sad thoughts. While reading, we immerse ourselves completely in another world, we forget the difficulties of life and therefore the stress goes away;
• walks in the fresh air- such activity allows you to reach nirvana, withdraw from the vain world and find harmony with yourself. You can walk alone, with your dog, your friends or your significant other. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Action of the vacuum

Those who found the Soviet era will surely remembermedical banks. . . They have been used to increase blood flow to specific areas and help fight various diseases. Variouspenis vacuum devices.

These devices look like a capsule thatput on your penis, it sucks in and creates the necessary pressure inside. With the help of a gradual pumping of air from the flask-shaped gadget, 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, this will allowrestore power fasterand saturate the pelvic organs with useful substances. The increase in blood circulation in this area will allow vitamins, micro and macro elements to reach the goal faster.

How do vacuum erection 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

The pubococcygeus muscle (PC muscle)- this is the same plexus of muscle fibers that is directly responsible for the function of the penis and allows you to retain the flow of fluids during urination. If a person has PC muscular dystrophy, this causes urinary incontinence, impairs childbirth, and reduces the quality of sex life.

No wonder they call it"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 series of exercises has been preserved to this day, targetedto 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 itanywhere and anytimeand no one around you will even notice your workouts!

What do we have to do:

• when urinating, try to hold the flow for a whilefixing the pubic-coccygeal muscle in place and remembering its position on the body;
• now that you know where the PC muscle is and how it stretches, you can start training it. Everywheretry to squeeze and stretch the musclewith different intensities. Hold the tension for short and long periods of time to develop the elasticity of the fibers and make them harder thanks to the active flow of the blood. Repeat the action an unlimited number of times during the day. The bigger the better;
• try to strain only the horseand don't use abs, legs, or buttocks. Try to perform isolated actions aimed at stimulating exclusively 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. Increased blood flow to the penis during sex

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

That is why men with weak powerposes are contraindicatedwhen a woman is lying on top or to the side. The force of gravity favors the outflow of blood downwards, as a result of which the intensity of the erection decreases and the penis becomes flaccid.

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

• doggy style or knee-elbow pose- This is the classic position in which the girl rests her knees and elbows on the mattress or on the floor. In this position, blood rushes to the penis from the base to the head;
• half seated- a modified version of the doggy style, when the man spreads 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 the erection will be well maintained;
• legs behind the head-in this position, the woman lies on her back, the man sits between her partner's legs and rests his legs on her shoulders;
• missionary position-standard sexual position, in which the girl lies on her back and the partner is stuck between her thighs and starts friction.

You have familiarized yourself with the method, tested on thousands of men, approximatelyhow to improve and restore potency in 10 days. . .

Selfregularlyfollow the recommendations listed, then you can get rid of erectile dysfunction and return the joy of life without drugs from the pharmacy and operations!