How to increase potency in 10 days?

erectile dysfunction- a nightmare for millions of people. A firm erection, endurance 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 that they make a mistake in bed.

Women are less likely to suffer because they havedecreased sex driveor a craving for intimacy. Even if their old passion is suddenly lost with age, it 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 problems with potency in men, a slow reaction occurs, sexual desire disappears, the duration of love decreases, vivid emotions disappear during orgasm, and premature ejaculation often occurs.

Causes of decreased potency and erectile dysfunction:

• overweightor obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand poor mobility;
• improper diet;
• abusealcohol(alcoholism);
• cigarette smoking;
• 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 a consequencewith reducedmale hormone production -testosterone);
• diabetes of varying degrees;
• with spinal herniasand injuries to the intervertebral discs often reduced potency is observed;
• high blood pressure interferes with blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

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

First, this will prolong the feeling of youth, increase your self-confidence and have a beneficial effect on prostate function. Erectile dysfunction is one of the reasons for the development of adenomas and other diseases that require surgery.

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

The truth about erectile dysfunction

How to improve an erection without surgery?

This article describesthe most efficient ways, which will help you regain an erection and allow you to forget about failures in sex. Each of them has a goalimproving various aspectsthe work of the male body.

Ifpotency- This is a broad term, and it 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, 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: coffee and eggs for breakfast

Basis of Japanese practicekaizenthought yesregular repetitionsame actionhelp you achieve excellence. . .

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

For this reason, a strict diet, a new life from Monday and other stressful goals for a person do not work. For youyou have to fool the brain. . . Then it will be easier to perform new actions, especially if they seem ultralight.

Get startedvisit your breakfast againand add to thatonly 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 beneficial for the male body and potency in general.

• CoffeeIt is a natural stimulant of the central nervous system. It will revitalize your brain, boost vitality, set you up for a productive day and lift your mood. Another plus of this product is the following: 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, blood rushes to the groin, fills the corpus cavernosum and makes the penis stand until the moment of ejaculation. As a result, those who drink coffee are less likely to suffer from erectile dysfunction and not complain of problems in bed. Daily consumption of coffee speeds up the blood through their veins, allowing the red blood cells to pass peacefully through the dilated veins.
• Eggs- a rich source of vitamin B. It is this group of vitamins that is responsible for the normalization of hormones in the male body and significantly reduces stress levels. In addition, vitamin B₁contributes to the normal passage of signals from the body to the brain, and this stimulates increased arousal and indirectly affects the work of the penis.

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

A team of scientists and students from the Health Science Center inTheUniversityofTexasatHoustonconducted an extensive study in 2015. In its course, the researchers were able to determine thiswith regular coffee consumptionmen's foodless prone to potency problems. . . Enoughdrink 2-3 cups of flavored drinka day to forget about a slow erection. In a similar study among those who avoided caffeine, the rate of erectile dysfunction was higher.

Enhancepositive impactwhen you eat eggs, it can be added to your daily dietpeanuts and pork. . . These two products also contain a whole complex of B vitamins, which are so important for excellent potency.

Day 2 Increase activity and go on a diet

Tomorrowfor an "English" breakfast with eggs and coffeeadd half an hour of walking. . . A sedentary lifestyle leads to stagnation of blood and lymph in the groin, which will affect the hardness of the erection over the years.

At the same time, cardio workouts will helpcauses increased blood flow, will force the cardiovascular system to work actively and contribute to the proper production of testosterone. Regular aerobic exercise of the body is one of the factors of normal hormone levels that triggers the natural synthesis of male sex hormones.

In the early daysstart small - witheasy walk 30-40 minutesthen the time can be extendedup to 60 minutes. . . If you are physically fit, you can replace cycling, running or "circular" exercises with walks.

Additionallysuch activities will help you get rid of itfrom excess adipose tissue. . . Even if you are not obese and have a normal weight category, it will not be superfluous.

A large amount of subcutaneous adipose tissue, especially in the abdomen, stimulates productionfemale hormone estradiol. . . It suppresses testosterone, which over time leads to a decrease in libido, a flaccid penis and forces a man to go through all the circles of hell caused by erectile dysfunction.

Day 3 Diet review

A tub for a real breakfastincreased cardioactivity, you can start a more serious action. Let's move on to everything we eat during the day andremove "garbage"from the daily menu. Improper diet is another cause of potency problems. So you need to take some foods out of the fridge, adding a few that are good for you"Little General"yummy.

Potency-boosting products:

• bananas- increase the content of potassium in the body, which helps increase libido and normalize blood circulation;
• pepper, garlic and garlic- 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- contain a large amount of phosphorus and have a beneficial effect on potency;
• ginger root, beets, oatmeal, beef liver- in the chemical composition of these products there is a lot of zinc that normalizes the work of the male body;
• spinach, sunflower oil, lamb- rich in vitamin E, which improves the tone and permeability of blood vessels.

Potency reducing products:

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

Day 4 Penis and prostate stimulation

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

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

1. Squeeze the penis with two fingersboth hands at the base itself. Keep in mind that your thumb should be at the top and your index finger at the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in wavy movementsscatter blood to the headgenital organ. Best of all at the momentcount to 9-10. . . But if there is not enough air in the lungs, the number can be reduced.
2. One hour after a mealtake a warm showeror apply a warm towel to the scrotum (you can use a heating pad). This will warm the testicles and increase blood flow to the area. Then rub your palms so that they are also warm and so that the skin on the testicles does not shrink. Now with one handlift your penis upand grab the other around the testicles. Alternately, gently squeeze and smooth the testicles, lightly press 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 men.Additionallyyou can stroke the prostate area and press it lightly. It was also helpful to run your thumb from the beginning to the end of the prostate to remove possible stagnation of sperm or lymph.
3. Another effective way- squeezing the penis on the palm. To do this, pre-heat your hands in warm water, apply oil containing mint or sage, and then place the organ on the palm of either hand. Gently squeeze the penis and hold your hands in that position for 5-10 seconds. Then repeat the action, but increase the pressure and continue the procedureup to 10-15 minutes. . . Take this massage for at least 15-20 minutes. You can also squeeze your penis in waves at the end, like pumping a ball or trying to strengthen your forearm muscles.

Repeat this massageseveral timesnot separating the ring from the fingers until you reach the end of the penis. At the same time, hold your breath each time. To solidify the result, you can keep your fingers around your penis closed until you put on a condom and start having sex.

Except for the self-massageworks wellcold and warm shower. . . The alternating effect of hot and cold water on the body improves blood circulation, which also contributes to a good erection.

Swap water with different temperatures in between10-20 seconds(depending on physical ability), 5-7 minutes will suffice. A contrast shower works best after you finish swimming and your skin has become a bit pink. Perform the proceduredaily ritualmorning and evening.

Day 5. Transition to folk methods

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

Depending on the ingredients, teas according to the recipe of traditional healers strengthen the immune system, strengthen the walls of blood vessels,stimulates increased blood flowand begin to produce the 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 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 water (not boiling water). Leave to cook for 10-15 minutes. This composition improves blood circulation, strengthens the body, increases immunity and stimulates testosterone production;
• Thyme infusion- fill with 1 tbsp. l. thyme 0, 5 liters of boiling water and leave for half an hour. Then the resulting composition can be diluted with warm water and drunk instead of tea. Thyme has long been used in the treatment of erectile dysfunction, because 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 aims to disperse the blood, contains a lot of useful 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 quantities reduces the conduction of signals to the brain and increases stress.

Day 6 Exercises for pelvic and abdominal organs

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

Now, be sure to followpelvic floor exerciseswhich will stimulate extra blood flow to the pelvis and strengthen the muscles. You also need to work out the press and muscle fibers in your abdomen as they also have a direct impact on potency.Strong abdominal muscles strengthen the ascent 4-5 times in men.

Exercises for pelvic organs:

• military steps- standing still, try to repeat the military march and raise your knees almost to your stomach;
• bike- lie on your back, put your hands on your waist and bend your knees. Start imitating cycling and turn invisible pedals;
• squats- This is a standard exercise in which you have to sit to the end and slowly return to a standing position;
• running in place- stop anywhere in the room and try to imitate slow walking;
• steps forward- put your hands on your belt, throw your left leg forward and place it at a 90 degree angle. Be careful that the knee does not protrude beyond the toe when bending. Take 8-10 steps forward this way and then start the same exercise but with your right leg. This will stretch the perineal muscles, strengthen the back of the thighs and buttocks.

Exercises for abdominal muscles:

• Lie on your back, bend your knees at an angle of 45 degrees, stretchhands next to the body and rest firmlyplace them on the floor, then slowly lift the pelvis upward. Keep your back straight and tighten your abdominal muscles, back and buttocks. 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 an angle of 45 degrees, lie downhands behind your head and twist slightlyin the upper third of the back. Now slowly raise your body a short distance to feel the tension in the press area, lock yourself 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 abs tense. Do at least 20-30 lifts in 1 set.

Day 7 Coping with stress

It’s been a week, 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 slowed erections.

In 50% of caseserectile dysfunction is a consequence of mental pain as well as unstable psyche. It is difficult for men to recognize such a problem and seek the help of an expert for advice.

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

Stress = >weak potency = >self-doubt = >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 as well as physical stress;
• boxingIt's a great way to ward off aggression by hitting a punching bag or a friendly fight with a coach or other member of a boxing club. This purely masculine sport will allow you to get rid of irritability and fatigue accumulated during the day;
• running long distances- 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 the blood and strengthen the cardiovascular system;
• freestyle wrestling- behaves similarly to boxing and helps relieve stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen, and also calms;
• laughter- watch various witty programs, movies, cut funny videos and on social networks. Laughter engages the abdominal muscles, stimulates the release of endorphins, and improves mood;
• dream- A normal rest of 8 hours 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 from your own problems and "takes away" your brain with sad thoughts. As we read, we are completely immersed in another world, we forget about life’s difficulties and because of this the stress goes away;
• outdoor walks- 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 another important person. Socializing with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum action

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

These devices look like a capsuleput a penis, sucks in and creates the necessary pressure inside. With the help of gradually pumping air out of the zucchini-shaped gadget, the body gets an erection again and you can start having sex.

And if you regularly use the vacuum effect as a physiotherapy procedure, it will allow you torestores potency fasterand saturate the pelvic organs with beneficial substances. Increased 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 into the penis. The longer this exposure, the bigger and harder the penis becomes.

Day 9. We train the pubic-coccygeal muscle

Pubococcygeal muscle (PC muscle)- This is the very tangle of muscle fibers that is directly responsible for the function of the penis and allows you to maintain fluid flow when urinating. If a person has PC muscle dystrophy, it causes urinary incontinence, worsens childbirth and reduces the quality of sexual life.

No wonder they call herThe "muscle" of loveand since ancient times Taoists have taught her various techniques. During an erection, the pubococcygeal muscle allows the penis to remain even and stable.

The complex of exercises has been preserved to this day, directedto strengthen PC muscles. . . The most famous practice is that of an American gynecologistArnold Kegel. . . In 1952, he patented a number 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 exercises!

What we need to do:

• when urinating try to keep the jet for a whileby fixing 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 tightens, you can start training it. Wherevertry to squeeze and release the musclewith varying intensity. Keep the tension short and long to develop the elasticity of the fibers and make them harder due to the active blood flow. Repeat the action an unlimited number of times during the day. The bigger the better;
• try to strain only the groinand do not use your abdominal muscles, legs or buttocks. Try to perform isolated actions aimed at stimulating exclusively the pubococcygeal muscle;
• do not hold your breath during exerciseotherwise the blood will not be saturated with enough oxygen. This often leads to dizziness and causes a lack of tissue oxygen.

Day 10. Increased blood flow to the penis during sex

It will also be useful for teaching men with weak erectionslist of sexual positionsin which blood does not flow from the groin. This will keep the holder firm and behave well in bed.

That's why men with low potencyposture is contraindicatedwhen a woman lies on top or on the side. The force of gravity stimulates the outflow of blood downwards, causing the intensity of the erection to decrease and the penis to become flabby.

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

• dog-style pose or elbow-elbow- This is a classic position in which a girl rests her knees and elbows on a mattress or floor. In this position, blood is shed across the penis from the base to the head itself;
• half sat- a modified version of the dog style, when the man spreads his hips wide, and the partner sits between them directly on the penis. You will move easily in this position, and at the same time the 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 puts her legs on his shoulders;
• missionary position- standard sexual position, in which the girl lies on her back, and her partner is fastened between her thighs and begins to rub.

You are familiar with the method, tested on thousands of menhow to improve and restore potency in 10 days. . .

Ifregularlyfollow the above recommendations, then you can eliminate erectile dysfunction and restore the joy of life without drugs from the pharmacy and surgery!