How to increase potency in 10 days?

erectile disfunction- a nightmare of millions of men. Firm erections, endurance in bed, and increased libido are some of the hallmarks of masculinity. That is why representatives of the strong half of humanity are so afraid to make a mistake in bed.

Women are less likely to suffer because they havedecreased sex driveor craving for intimacy. Even if suddenly their former passion is 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 are not easy to fix. Due to problems with potency in men, a sluggish reaction appears, sexual desire disappears, the duration of lovemaking is reduced, vivid emotions go away during orgasm, and premature ejaculation often occurs.

Causes of reduced potency and erectile dysfunction:

• overweightor obesity;
• frequent experiences, nerves and stress;
• passive lifestyleand low mobility;
• improper nutrition;
• abusealcohol(alcoholism);
• smoking cigarettes;
• lack of sleepand regular insomnia;
• middle and old age(According to statistics, men after 40 years of age often suffer from erectile dysfunction.with reducedthe production of male hormone -testosterone);
• diabetes of varying degrees;
• with vertebral herniasand injuries of intervertebral discs, reduced potency is often observed;
• high blood pressure interferes with blood circulation, which also leads to problems with erection;
• unfavorable ecology. . .

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

At first, this 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 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 an erection without surgery?

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

Insofar aspotency- this is a broad concept, then 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, 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

The basis of Japanese practicekaizenthought thatregular repetitionthe same actionhelp you achieve excellence. . .

Ourthe brain does not like to work, do some complex tasks and wants to save as much energy as possible. That is why, when a new and, in his opinion, overwhelming task is presented to him, 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 do not work for a person. To 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 add to itonly 2 products - coffee and eggs.Instead of grabbing a sandwich on the run, take 2 minutes to make scrambled eggs and brew a cup of aromatic coffee. Such a simple breakfast is very useful for the male body and potency in general.

• CoffeeIs a natural stimulant of the central nervous system. It will invigorate your brain, stimulate vitality, set you up for a productive day, and lift your spirits. Another plus 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, blood rushes to the groin, fills the cavernous body and makes the penis stand until the moment of ejaculation. This is why coffee drinkers are less likely to suffer from erectile dysfunction and do not complain about problems in bed. Daily consumption of coffee accelerates blood through their veins, allowing red blood cells to calmly pass through the 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. 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 functioning of the penis.

The only caveat is that it is better to usenatural ground coffeerather than soluble. Bean coffee has a more pronounced aroma and taste.

A team of scientists and students from the Health Science Center atTheUniversityofTexasatHoustonconducted a large-scale study in 2015. In its course, the researchers were able to determine thatwith regular coffee consumptiona man's foodless prone to problems with potency. . . Enoughdrink 2-3 cups of a flavored drinka day to forget about a sluggish erection. In a similar survey among those who avoid caffeine, the rate of erectile dysfunction was higher.

Enhancepositive influencewhen eating eggs, it can be added to the daily dietpeanuts and pork. . . These two products also contain a full complex of B vitamins, which are so important for excellent potency.

Day 2. Increase activity and go on a diet

The next dayfor "English" breakfast 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 cardio loads will helptrigger increased blood flow, will make the cardiovascular system work actively and contribute to the correct production of testosterone. It is the regular aerobic load on the body that is one of the factors of normal hormonal levels, triggering the natural synthesis of male sex hormones.

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

Additionallysuch activity will help get rid offrom excess fat mass. . . Even if you are not obese and are in 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 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. Reviewing the diet

When for the right breakfastincreased cardioactivity, you can start more serious action. Let's go over everything we eat during the day andremove the "garbage"from the daily menu. Improper nutrition is another cause of potency problems. This is why you need to throw some foods out of the refrigerator, adding a couple of those that are good for your"Little general"yummy.

Products that promote potency:

• bananas- increase the content of potassium in the body, which helps to increase libido and normalize blood circulation;
• pepper, onion 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, 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 the blood vessels.

Products that reduce potency:

• beer- contains phytoestrogens that are harmful to men's health;
• alcohol- drinking alcohol in an increased amount stimulates the level of stress in the body;
• transgenic fats- cause hormonal disorders and gene mutations;
• bakery- 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 phytoestroegens.

Day 4. Stimulating 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 will also make your erection stronger.

Also, massage in the scrotum will startactive sperm productionand will prevent possible semen stagnation, which often lead to the development of prostate diseases. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingerseither hand at the very base. Note that your thumb should be on top and your index finger on the bottom. Squeeze the resulting ring with maximum force, then hold your breath. Now in undulating movementsdisperse the blood to the headgenital organ. Best of all 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 eatingtake a warm showeror apply a warm towel to your scrotum (you can use a heating pad). This will warm up the testicles and increase blood flow to the area. Then rub your palms so that they are also warm and the skin on the testicles does not shrink. Now with one handtake the penis upand grab the other one around the testicles. Alternately, lightly squeeze and stroke the testicles, lightly press on them, rub in a circular motion. Remember to gradually increase your pressure to increase blood flow to this area. Self-massage of the penis and testicles improves blood flow and increases potency in a man. Additionallyyou can stroke the area of the prostate gland and press lightly on it. It was also useful 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 in the palm of your hand. To do this, first warm up your hands in warm water, apply oil containing mint or sage on them, and then place the organ in the palm of either hand. Squeeze your penis slightly 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. . . Take this massage for at least 15-20 minutes. You can also squeeze the penis in waves at the end, as if pumping a ball or trying to strengthen the muscles of the forearm.

Repeat this massagerepeatedlywithout unclenching 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-massageworks wellcold and hot shower. . . The alternating effect of hot and cold water on the body makes the blood circulate better, which also contributes to a good erection.

Alternate water with different temperatures in between10-20 seconds(depending on the fitness 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. Turning to folk methods

Some peopleare suspicious of past recipes. And in vain. Many natural teas, with single or regular use, have incredible effects onman'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 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 water (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 in 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, since 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 nuts to taste. Each component is aimed at dispersing the blood, contains a lot of useful vitamins, omega-3 fatty acids and trace elements. This all 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 receives 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 work out the press and muscle fibers in the abdomen, because they also have a direct effect on potency.Strong abdominal muscles 4-5 times strengthen the riser in men.

Exercises for the pelvic organs:

• soldier steps- standing still, try to repeat the soldier's march and raise your knees almost to the belly;
• bike- lie on your back, place your hands on your belt and bend your knees. Start imitating cycling and spin invisible pedals;
• squats- This is a standard exercise in which you need to sit down all the way and slowly return to a standing position;
• running in place- stand anywhere in the room and try to imitate a slow run;
• lunges- put your hands on your belt, throw your left leg forward and place it at an angle of 90 degrees. Make sure that the knee does not protrude beyond the toe when bending. Take 8-10 steps forward in this way, and then begin 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 lift the pelvis up. Keep your back straight, additionally 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 a 45 degree angle, layhands behind your head and twist a littlein the upper third of the back. Now slowly lift the body a short distance to feel the tension in the press area, lock in this position for 5-10 seconds and slowly lower the body. Try not to completely sink your back to the floor to keep your abs toned. Do at least 20-30 lifts in 1 set.

Day 7. Dealing 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 sluggish erection.

In 50% of 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 reducing self-esteem, a man runs the risk of falling into a vicious circle.

Stress = >poor potency = >self-doubt = >double stress = >complete erectile dysfunction.

9 popular ways to reduce stress:

• yoga- this practice is aimed at ensuring 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 as well as physical stress;
• boxingIs a great way to chase away aggression by punching a punching bag or having a friendly fight with a coach or other member of the boxing club. This purely male sport will allow you to throw out 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. Additionally, running will accelerate the blood and strengthen the cardiovascular system;
• freestyle wrestling- acts in a similar way to boxing and helps to relieve stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen, and also soothes;
• laughter- watch various humorous programs, films, cut funny videos and in 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 proven that reading for at least 15 minutes allows you to escape from your own problems and "takes away" the brain from sad thoughts. While reading, we completely immerse ourselves in another world, forget about life's difficulties and due to this stress goes away;
• walks in the open air- such activity allows you to achieve nirvana, retire from the vain world and find harmony with yourself. You can walk alone, with your dog, friends, or your significant other. 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. Differentvacuum devices for the penis.

These devices look like a capsule thatput on the penis, 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 use the vacuum effect on a regular basis as a physiotherapy procedure, then this will allowrestore potency fasterand saturate the pelvic organs with useful substances. Increased blood circulation in this area will allow vitamins, micro- and macroelements to reach the goal faster.

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 larger and harder the penis becomes.

Day 9. We train the pubic-coccygeal muscle

The pubococcygeal muscle (PC muscle)- this is the very plexus of muscle fibers that is directly responsible for the function of the penis and allows you to retain the stream of fluid during urination. If a person has PC muscle dystrophy, then this provokes urinary incontinence, impairs childbirth and reduces the quality of sexual life.

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

A set of exercises has been preserved to this day, aimedto strengthen the PC muscle. . . The most famous is the practice of an American gynecologistArnold Kegel. . . It was he who, in 1952, 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 workouts!

What do we have to do:

• when urinating, try to hold the stream for a whileby fixing the pubococcygeal 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 squeeze and unclench the musclewith varying intensity. Hold the tension for short and long periods of time to develop the elasticity of the fibers and make them harder due to the active flow of blood. Repeat the action an unlimited number of times during the day. The bigger, the better;
• try to strain only the crotchand don't use your abs, legs, or glutes. Try to do 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 also causes oxygen deprivation of tissues.

Day 10. Increasing blood flow to the penis during sex

Also, men with weak erections will find it useful to knowlist of sex positionsin which blood does not flow from the groin. This will keep the riser firm and perform well in bed.

That is why men with weak potencyposes are contraindicatedwhen a woman is lying on top or from the side. The force of gravity promotes the outflow of blood downward, due to which the intensity of erection decreases and the penis becomes flaccid.

Here are the best poses for increasing potency and maintaining a strong boner:

• doggy-style or knee-elbow pose- This is the classic position in which the girl rests her knees and elbows on the mattress or the floor. In this position, blood spills over the penis from the base to the very head;
• half-sitting- a modified version of doggy-style, when the man spreads his hips wide 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 an erection is well maintained;
• legs behind the head- in this position, the woman lies on her back, the man sits down between the partner's legs and places her legs on his shoulders;
• missionary position- standard sex position, in which the girl lies on her back, and the partner is attached between her thighs and starts frictions.

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

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