How to increase strength in 10 days?

erectile dysfunction- a nightmare for millions of people. Tight erections, endurance in bed and increased libido are some of the characteristics of masculinity. That is why the representatives of the strong half of humanity are so afraid of making mistakes in bed.

Women suffer less because they have itdecreased libidoor a desire for intimacy. Even if their previous passion suddenly disappears 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 is not easy to fix. Due to difficulties with strength in men, sluggish reactions appear, libido disappears, the length of love decreases, vivid feelings disappear with orgasm and premature ejaculation often occurs.

Causes of diminished activity and erectile dysfunction:

• too heavyor obesity;
• frequent experience, nerves and stress;
• inactive lifestyleand low mobility;
• improper nutrition;
• 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 due towith decreasedmale hormone production -testosterone);
• diabetes of varying degrees;
• with vertebraeand injuries to the vertebrae, strength is often reduced;
• high blood pressure interferes with blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

Efyou sufferfrom the diseases listed, are prone to obesity or your lifestyle is far from healthy, it is necessarypay more attention to men's health. . .

At first, this will prolong the feeling of young people, increase your self-confidence and have a positive effect on the work of the prostate. Erectile dysfunction is one of the reasons for the development of glandular tumors and other diseases that require surgery.

And secondlyWith the help of simple secrets, you can quickly return power 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 to return an erection and allow you to forget about the failures of sex. Each of them is targetedimprovements on various aspectsworks of the male body.

To the extent thatpower- this is a broad concept, it does not only mean a strong erection. Strength also includes the power of sexual desire, the power of orgasm and the "delay" of instant ejaculation, the duration of intercourse, endurance and recovery after intercourse.

For convenience, set of tipsdivided into 10 days.By following the tips step by step, you can achieve incredible results.

Day 1. New habits: coffee and eggs for breakfast

The basis of Japanese practicekaizenthought soregular repetitionsame actionhelp you achieve excellence. . .

Oursthe brain does not like to work, performs complex tasks and wants to save as much energy as possible. Therefore, he begins to refuse and postpone the action indefinitely when a new and in his opinion overwhelming task is set for him.

It is for this reason that a strict diet, a new life from Monday and other stressful goals for a person do not work. To youyou have to deceive your brain. . . This will make it easier to perform new operations, especially if they seem very light.

To startreview your own breakfastand add to itonly 2 products - coffee and eggs.Instead of grabbing a sandwich while running, take 2 minutes to make scrambled eggs and brew a cup of fragrant coffee. Such a simple breakfast is very useful for the male body and strength in general.

• CoffeeIs a natural stimulant for the central nervous system. It will strengthen your brain, stimulate your 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 circulation is one of the factors for a solid erection. In fact, during awakening, the blood rushes to the groin, fills the capsule body and leaves the penis until 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 flow through their veins and allows red blood cells to pass slowly through the dilated blood vessels.
• Eggs- a rich source of vitamins B. It is this group of vitamins that is responsible for the normal hormonal function of the male body and significantly reduces stress. In addition, B vitamins₁promotes the normal passage of signals from the body to the brain and this stimulates increased stimulation and indirectly affects the function of the penis.

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

A group of scientists and students from the health science center atTheUniversityofTexasatHoustondid a lot of research in 2015. During the course, the scientists were able to determine thatwith normal coffee consumptionhuman foodless prone to problems with intensity. . . Enoughdrink 2-3 cups of flavored drinkday to forget the cunning dignity. In a similar survey among those who avoid caffeine, the incidence of erectile dysfunction was higher.

Addpositive effectwhen you eat eggs you can add it to your daily dietnuts and pork. . . These two products also contain lots of B vitamins, which are so important for excellent strength.

Day 2. Increase activity and go on a diet

The day afterfor an "English" breakfast with eggs and coffeeadd a half-hour walk. . . A sedentary lifestyle leads to stagnation of blood and lymph in the groin, which with age will affect the hardness of the erection.

At the same time, any ECG will helpcall for increased blood flow, will force the cardiovascular system to function actively and promote the proper production of testosterone. It is a normal aerobic stress on the body that is one of the elements of normal hormone levels, which triggers the natural production of male sex hormones.

In the early daysstart small - withleisurely walk for 30-40 minutesthen you can extend the timeup to 60 minutes. . . If you are physically fit, you can switch to cycling, jogging or "cycling" exercises for hiking.

Alsosuch activities will help to get rid offrom excess fat mass. . . Even if you are not fat and in a normal weight class, it will not be unnecessary.

High levels of subcutaneous fat, especially in the abdomen, stimulate the production offemale hormone estradiol. . . It suppresses testosterone, which over time leads to decreased libido, relaxes the penis and forces a person to go through all the circles of hell caused by erectile dysfunction.

Day 3. Review your diet

When breakfast is rightincreased cardiac activity, you can start more serious operations. Let's go over everything we eat during the day andremove "trash"of the daily menu. Malnutrition is another cause of strength problems. That's why you need to throw food out of the fridge and add some of the ones that are good for you."Little General"sweet.

Products that promote activity:

• 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- contain high levels of phosphorus and have a positive effect on activity;
• ginger root, turnip, oatmeal, beef liver- there is a high zinc in the chemical composition of the products listed, which standardizes 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 strength:

• beer- contains phytoestrogens which are harmful to male health;
• alcohol- drinking alcohol in increasing amounts stimulates stress in the body;
• genetically modified fats- cause hormonal disorders and mutations in genes;
• bakery- contain yeast and sugar, which lowers the level of testosterone in the blood;
• sausage- contains liquid smoke which causes toxic damage to the testicles;
• soy- also contains phytoestrogens.

Day 4. Stimulation of the penis and prostate

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

Massage also begins in the ballsactive sperm productionand will prevent possible stagnation of sperm, which often leads to the development of the prostate. For example, prostatitis and adenomas.

1. Squeeze the penis with two fingerseach other's hand to the base. Note that the thumb should be at the top and the index finger at the bottom. Squeeze the ring formed with maximum force and then hold your breath. Now in an inverted motionspread the blood to the headgenitals. Best of all at the momentcount to 9-10. . . But if there is not enough air in the lungs, the count can be reduced.
2. An hour after eatingtake a hot showeror use a warm towel on the balls (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 contract. Now with one handpick up the penisand grab the other around the testicles. Alternately, squeeze and remove the testicles lightly, press them lightly, rub 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 strength in a man.Alsoyou can swipe the area of the prostate and press lightly on it. It was also helpful to run the thumb from the beginning to the end of the prostate to remove possible stagnation of sperm or lymph nodes.
3. Another effective way- squeeze the penis in the palm of your hand. To do this, preheat your hands in warm water, apply oil containing mint or sage to them and place the organ in the palm of one hand. Squeeze your penis slightly and hold your hands in this position for 5-10 seconds. Then repeat the procedure, increasing the pressure and prolonging 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, such as pumping balls or trying to strengthen the muscles of your forearm.

Repeat this massagerepeatedlywithout disconnecting the ring from your fingers until you reach the end of your penis. At the same time, hold your breath every time. To confirm the result, you can keep your fingers around your penis until you put on a condom and start having sex.

In addition to self-massageworks wellcool and hot shower. . . The exchange effect of hot and cold water on the body improves blood circulation, which also promotes a good erection.

Water alternately with different temperatures in between10-20 seconds(depending on exercise), 5-7 minutes will suffice. The opposite shower works best after you have finished swimming and your skin has become a little pink. Do the proceduredaily ritualsin the morning and evening.

Day 5. Turn to national methods

Some peopleare skeptical of previous recipes. And in vain. Many natural teas, with single or regular use, have an amazing effecthuman health. . .

Depending on the ingredients, tea according to the recipe of traditional healers strengthens the immune system, strengthens the walls of blood vessels,stimulate increased blood flowand begin production of elements necessary for the representation of the strong half of humanity.

Here are some decoctions based on natural ingredients that have been shown to be effective in increasing strength 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 combination 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. Then dilute the resulting mixture with warm water and drink tea instead. Thyme has been used since ancient times to treat erectile dysfunction, as it strengthens the cardiovascular system;
• "Tea" for power- 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 circulate the blood, containing lots of useful vitamins, omega-3 fatty acids and trace elements. This improves all strength and increases libido. You can drink such a combination 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 transmission of signals to the brain and increases stress.

Day 6. Pelvic and abdominal exercises

By male bodyaccustomed to daily walksand gets more useful products to maintain a stable dignity you can connectadditional exercise. . .

Now, be sure to follow alongpelvic floor exerciseswhich will stimulate additional blood flow to the pelvis and strengthen the muscles. You also need to work out the pressure and muscle fibers in your abdomen, because they also directly affect your strength.Strong abdominal muscles 4-5 times strengthen the riser in men.

Pelvic organ exercises:

• military step- stand still, try to repeat the soldier's walk and lift your knees almost to your stomach;
• wheels- lie on your back, place your hands on the belt and bend your knees. Start imitating cycling and turn invisible pedals;
• knee bend- This is a standard exercise where you have 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 the right drive;
• lunges- Place your hands on your belt, throw your left foot forward and place it at a 90 degree angle. Make sure your knees do not protrude beyond your toes when bending. Take 8-10 steps forward this way and then start the same exercise, but with your right foot. This will stretch the abdominal muscles, strengthen the back of the thighs and buttocks.

Exercises for the abdominal muscles:

• Lie on your back, bend your knees at a 45 degree angle, stretchhands along the body and resting tightlythem on the floor, then slowly lift the pelvis up. 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, extend the time by another 5-10 seconds;
• Lie on your back, bend your knees at a 45 degree angle, layhands behind your head and turn slightlyin the upper third of the back. Now slowly lift your body a short distance to feel the tension in the pressure area, lock in this position for 5-10 seconds and lower your body slowly. Do not try to lower your back completely to the floor to keep your stomach from swelling. Do at least 20-30 lifts in 1 set.

Day 7. Deal with stress

A week has passed, so you can start practicing spiritual practices and strategies to reduce stress. Emotional stress and constant anxiety are one of the main reasons for decreased libido, decreased activity and right erection.

In 50% of caseserectile dysfunction is the result of mental anguish, as well as unstable soul. It is difficult for men to acknowledge such a problem and seek the advice of a specialist.

In such a situation, you can reduce stress and restore mental balance on your own. And since problems in bed act as an additional factor in reducing self-esteem, one is in danger of falling into a vicious circle.

Stress = >poor intensity = >self-doubt = >double load = >perfect erectile dysfunction.

9 popular ways to reduce stress:

• yoga- this exercise aims to ensure that the individual feels at ease with meditation and exercise. Even simple asanas will help to nirvana, teach patience and reduce emotional and physical stress;
• boxingIs a great way to drive away aggression by punching in a ball bag or having a friendly fight with a coach or another member of the boxing club. This purely male sport will allow you to throw out the irritability and fatigue that accumulates throughout the day;
• langhlaup- Can run for 5-8 km distance is a monotonous action that relieves the brain and allows you to get rid of anger. In addition, gel will speed up blood circulation 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 calms;
• laughter- watch various funny programs, movies, cut funny videos and on social media. Laughter involves the abdominal muscles, promotes the release of endorphins and improves mood;
• dream- Normal 8 hours of rest normalizes hormone production and allows the body to function properly. Chronic fatigue and insomnia increase stress;
• readingResearchers have proven that reading for at least 15 minutes allows you to escape from your own problems and "removes" your brain from sad thoughts. As we read, we immerse ourselves completely in another world, forgetting the difficulties of life and because of this stress disappears;
• walks in the open air- such activities allow you to catch nirvana, stop in the world of vanity and find peace with yourself. You can walk alone, with your dog, a friend or another significant other. Living with loved ones also reduces stress and allows you to relax.

Day 8. Vacuum action

Those who have found the Soviet Union will surely remembermedical bank. . . They were used to increase blood flow to certain areas and help fight various diseases. Variousvacuum device for the penis.

These devices look like capsulesput on the penis, absorbed and creates the necessary pressure inside. With the help of a gradual pumping of air from the bottle-shaped gadget, your body restores erection for a while and you can start having sex.

And if you regularly use the vacuum effect as a physiotherapy method, this will allowrestore power fasterand saturate the pelvic floor with useful substances. Increased blood circulation in this area will allow vitamins, microorganisms and macrophages to reach their goal faster.

How do vacuum cleaners work? They createnegative pressure on men's dignityso that blood flows more actively to the penis. The longer this exposure is, the bigger and harder the penis becomes.

Day 9. We train the peritoneal muscle

Puberty (PC muscle)- this is the only fibrous muscle that is directly responsible for the function of the penis and allows you to maintain fluid flow during urination. If a person has PC muscle wasting, this causes urinary incontinence, impairs childbirth and reduces the quality of sex.

No wonder they call herThe "muscle" of loveand since ancient times the Taoists have trained it in various ways. During erection, it is the muscle tissue that allows the penis to be even and stable.

A collection of exercises has been preserved to this day, which aims toto 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 abdominal cavity.

The advantage of the braid is that you cananywhere and anytimeand no one around you will even notice your workouts!

What we need to do:

• when urinating, try to keep the flow for a whileby attaching the peritoneal muscle in place and remembering its location on the body;
• Now that you know where your PC muscle is and how it tenses, you can start training it. Wherevertry to squeeze and get rid of the musclewith different strengths. Hold the tension for a short and long time to develop the elasticity of the fibers and make them more difficult due to active blood flow. Repeat the operation an unlimited number of times during the day. The bigger, the better;
• try to stretch only the crossand do not use your stomach, legs or buttocks. Try to perform isolated actions aimed at stimulating only the genital muscles;
• 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 hypoxia.

Day 10. Increased blood flow to the penis during sex

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

As a result, men are weakposes is contraindicatedwhen a woman is lying on or off the side. Gravity promotes the outflow of blood downwards, because the erection strength decreases and the penis becomes smooth.

Here are the best poses to increase strength and maintain a strong skeleton:

• dog style or knee-elbow- This is a classic position where the girl rests her knees and elbows on the mattress or floor. In this position, blood leaks over the penis from the base to the head;
• half seated- changed version of doggy-style, when the man spreads his hips wide and a 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 is well maintained;
• feet behind the head- in this position the woman lies on her back, the man sits between the legs of a partner and puts her feet on his shoulders;
• missionary position- a standard sexual position, where the girl lies on her back and a partner is stuck between the thighs and begins friction.

You have studied the method, tested on thousands of people, abouthow to improve and restore strength in 10 days. . .

Efregularlyfollow the tips listed, you can eliminate erectile dysfunction and return the joy of life without medication from the pharmacy and operations!