How to increase activity in 10 days?

erectile dysfunction- a nightmare of millions of men. Steady erections, endurance in bed and increased libido are some of the hallmarks of masculinity. This is why the representatives of the powerful half of humanity are so afraid of making a mistake in bed.

Women are less likely to suffer because they havedecreased sexual driveor longing for intimacy. Even if their previous passion suddenly disappears with age, it does not in any way affect the quality and quantity of sexual intercourse.

Unfortunately,the changes in the male body are immediately noticeableand are not easy to fix. Due to power problems in men, a sluggish reaction occurs, sexual desire disappears, the duration of love decreases, strong emotions disappear during orgasm and premature ejaculation often occurs.

Causes of decreased strength and erectile dysfunction:

• overweightobesity?
• frequent experiences, nerves and stress.
• passive lifestyleand low mobility;
• improper diet?
• abusealcohol(alcoholism);
• cigarette smoking;
• lack of sleepand regular insomnia;
• middle and old age(According to statistics, men over 40 often suffer from erectile dysfunction. This is due towith reducedproduction of male hormone -testosterone);
• diabetes of various degrees.
• with spinal herniaand intervertebral disc injuries, reduced power is often observed.
• High blood pressure interferes with blood circulation, which also leads to erection problems.
• adverse ecology. . .

Ifyou sufferof the diseases listed, are prone to being overweight or your lifestyle is not at all healthy, then it is necessarypay more attention to men's health issues. . .

At first, this will prolong the feeling of youth, increase your self-esteem and will have a beneficial effect on the work of the prostate. Erectile dysfunction is one of the reasons for the development of adenoma and other diseases that require surgery.

And second, with the help of simple secrets, you can quickly regain strength 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 restore an erection and allow you to forget about sex failures. Each of them aimsimprovement of various aspectsthe work of the male body.

Insofaractivity- this is a broad concept, then it includes not only a strong erection. Power 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 sexual intercourse.

For convenience, a set of tipsdivided into 10 days.By following the step-by-step recommendations, you can achieve amazing results.

Day 1. New habits: coffee and eggs for breakfast

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

Usthe brain does not like to work, does some complicated work and wants to save as much energy as possible. This is why, when a new and, in his opinion, overwhelming work is presented to him, he begins to refuse and postpone the action indefinitely.

This is why strict diets, a new life from Monday and other stressful goals for a person do not work. To youyou have to fool your brain. . . Then it will be easier to perform new actions, especially if they seem too light.

To beginvisit your breakfast againand add to itonly 2 products - coffee and eggs.Instead of taking a sandwich on the run, take 2 minutes to make an omelette and make a cup of aromatic coffee. Such a simple breakfast is very useful for the male body and strength in general.

• CoffeeIt is a natural stimulant of the central nervous system. It will stimulate your brain, it will stimulate your vitality, it will prepare you for a productive day and it will lift your mood. Another advantage of this product is this: caffeine increases blood flow and dilates blood vessels. Good blood circulation is one of the factors for a stable erection. Indeed, at the time of arousal, blood rushes to the groin, fills the cavernous body and makes the penis stand until the moment of ejaculation. This is why people who drink coffee are less likely to suffer from erectile dysfunction and do not complain of problems in bed. Daily consumption of coffee speeds up the blood through their veins, allowing red blood cells to pass calmly 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 B.₁contributes to the normal passage of signals from the body to the brain, and this stimulates increased arousal and indirectly affects penile function.

The only caveat is that it is best to use itnatural ground coffeerather than soluble. Bean coffee has a more intense aroma and taste.

A team of scientists and students from the Center for Health Sciences atTheUniversityofTexasin theHoustonconducted a large-scale study in 2015. In the process, researchers were able to establish thiswith regular coffee consumptionmen's foodless prone to power problems. . . Enoughdrink 2-3 cups of flavored drinka day to forget a slow erection. In a similar study among those who avoided caffeine, the rate of erectile dysfunction was higher.

Strengthenpositive influencewhen you eat eggs, it can be added to your daily dietpeanuts and pork. . . These two products also contain a complete set of B vitamins, which are so important for great strength.

Day 2. Increase activity and follow a diet

The next dayfor "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 with age will affect the hardness of an erection.

At the same time, any heart loads will helpcauses increased blood flow, will force the cardiovascular system to function actively and will contribute to the proper production of testosterone. It is the regular aerobic load in the body that is one of the factors of normal hormone levels, causing the natural synthesis of male sex hormones.

The first daysstart small - witha leisurely walk for 30-40 minutesthen time can be extendedup to 60 minutes. . . If you are in good physical condition, you can replace cycling, running or "circuit" exercises with walks.

Additionallysuch an activity will help you get rid of itfrom excess fat. . . Even if you are not obese and you are in a normal weight class, it will not be unnecessary.

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

Day 3. Diet review

When for the right breakfastincreased cardiac activity, you can start more serious action. Let's see what we eat during the day andremove the "garbage"from the daily menu. Improper diet is another cause of power problems. So you need to throw away some food from the fridge, adding some of the ones that are good for you"Little General"delicious

Products that promote reactivity:

• bananas- increase the potassium content in the body, which helps increase libido and normalize blood circulation.
• pepper, onion and garlic- also increase blood flow and thus stimulate the 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 activity.
• ginger root, turnip, oatmeal, beef liver- there is a lot of zinc in the chemical composition of the mentioned 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 activity:

• beer- contains phytoestrogens that are harmful to men's health.
• alcohol- Consumption of alcohol in increased amounts stimulates the level of stress in the body.
• transgenic fats- causes hormonal disorders and gene mutations;
• oven- contain yeast and sugar, which reduces the level of testosterone in the blood.
• sausage- contains liquid smoke, which causes toxic damage to the testicles.
• soy- also contains phytoestrogens.

Day 4. Penile and prostate stimulation

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

The scrotum massage will also beginactive sperm productionand will prevent possible sperm stagnation, which often leads to the development of prostate diseases. For example, congestive prostatitis and adenoma.

1. Press the penis with two fingersor hand on the base itself. Note that your thumb should be at the top and your index finger at the bottom. Squeeze the resulting ring with maximum force and then hold your breath. Now in wavy motionsscatter blood on the headgenital organ. Best of all right nowcount to 9-10. . . But if there is not enough air in the lungs, the number may decrease.
2. An hour after eatingtake a hot showeror spread a warm towel on your 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 the skin on the testicles does not shrink. Now with one handlift the penisand grab the other around the testicles. Alternatively, press lightly and tap the testicles, press lightly on them, rub in a circular motion. Remember to gradually increase your blood pressure to increase blood flow to this area. Self-massage of the penis and testicles improves blood flow and increases strength in a man. Additionallyyou can caress the area of the prostate gland 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 the sperm or lymph.
3. Another effective way- squeezing the penis in the palm of your hand. To do this, preheat your hands in warm water, apply oil containing mint or sage and then place the instrument in the palm of each hand. 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 processup to 10-15 minutes. . . Get this massage for at least 15-20 minutes. You can also push the penis in waves at the end, as if pumping a ball or trying to strengthen the forearm muscles.

Repeat this massagerepeatedlywithout unrolling 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 effect, 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.

Alternative water with different temperatures in between10-20 seconds(depending on the physical condition of the body), 5-7 minutes will be enough. A contrast shower works best after you finish swimming and your skin has turned a little pink. Do the processdaily ritualmorning and evening.

Day 5. Turn to folk methods

Some peopleare suspicious of old recipes. And in vain. Many natural teas, with simple or regular use, have incredible resultshuman 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 start producing the data necessary for the representatives of the powerful 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 tbsp. honey and pour a glass of warm water (not boiling water). Boil for 10-15 minutes. This composition improves blood circulation, strengthens the body, increases immunity and stimulates testosterone production.
• Thyme infusion- add 1 tablespoon. large. thyme 0, 5 liters of warm 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 is used in the treatment of erectile dysfunction, as it enhances the work of the cardiovascular system.
• "Tea" for activity- mix 0, 2-0, 3 liters of red wine with 0, 3 liters of carrot juice, add honey, chopped ginger root and walnuts to taste. Each ingredient aims to disperse the blood, contains many useful vitamins, omega-3 fatty acids and trace elements. All this improves strength 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 transmission 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 connectextra physical activity. . .

Now, make sure you follow throughpelvic floor exerciseswhich will stimulate extra blood flow to the pelvis and strengthen the muscles. You also need to process the type and the muscle fibers in the abdomen, because they also have a direct effect on activity.Strong abdominal muscles 4-5 times strengthen the lift in men.

Exercises for the pelvic organs:

• soldier steps- standing still, try to repeat the course of the soldier and raise your knees almost to the abdomen.
• bike- Lie on your back, place your hands on your hips and bend your knees. Start mimicking cycling and turning invisible pedals.
• squats- This is a typical exercise in which you have to sit until the end and slowly return to an upright position.
• runs in place- stand anywhere in the room and try to imitate a slow run.
• it strikes- put your hands on your belt, throw your left foot forward and place it at a 90 degree angle. Make sure the knee does not protrude beyond the toe when you bend. Do 8-10 steps forward this way, and then start the same exercise, but with the right leg. This will stretch the perineal muscles, 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, extendarms along the body and rest firmlythem on the floor, then slowly lift the basin upwards. Keep your back straight and tighten your abdominal muscles, back and buttocks. Simple to stand for at least 15 seconds, after which, with each new approach, you 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 turn slightlyin 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 sink your back completely to the floor to maintain your abdominal tones. 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 stress is one of the main reasons for decreased libido, decreased strength and slow erection.

In 50% of casesErectile dysfunction is a consequence of mental anguish as well as an unstable soul. 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 bed problems are an additional factor in lowering self-esteem, a man runs the risk of falling into a vicious circle.

Voltage = >bad power = >doubt about myself = >double voltage = >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 to achieve nirvana, will teach patience and will reduce the emotional and physical stress.
• boxingIt's a great way to kick off aggression with a punch or a friendly match with a coach or other member of the boxing club. This purely male sport will allow you to shed the irritation and fatigue that accumulates during the day.
• long distance running- Slow running for a distance of 5-8 km is a monotonous energy that calms the brain and allows you to get rid of anger. In addition, running will speed up the blood and strengthen the cardiovascular system.
• free wrestling- acts in a similar way to boxing and helps relieve stress.
• abdominal breathing technique- slow and deep breathing of blood saturation 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 the production of hormones 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 own problems and "removes" the brain from sad thoughts. While reading, we are completely immersed in another world, we forget the difficulties of life and because of this stress it goes away.
• walks in the countryside- such an activity allows you to achieve 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. Vacuum action

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

These devices look like capsule setput the penis, absorbs and creates the necessary pressure inside. With the help of a gradual pumping of air from the bottle-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 power fasterand saturate the pelvic organs with useful substances. Increased blood circulation in this area will allow vitamins, micro- and macronutrients to reach the target faster.

How do vacuum cleaners work? They createnegative pressure around male dignityso that blood flows to the penis more actively. The higher this exposure, the bigger and harder the penis becomes.

Day 9. We train the pubic-coccygeal muscle

Myococcal muscle (PC muscle)- this is the very network of muscle fibers that is directly responsible for the function of the penis and allows you to maintain the flow of fluids when urinating. If a person has PC muscle dystrophy, then it causes urinary incontinence, reduces childbirth and reduces the quality of sex life.

No wonder they call her"Muscle" of loveand since antiquity the Taoists have been training it with various techniques. During an erection, it is the myococcal muscle that allows the penis to remain uniform and stable.

A set of exercises has been maintained to date, with the goalto strengthen the computer muscle. . . The most famous is the practice of an American gynecologistArnold Kegel. . . He was the one who, in 1952, patented a series of exercises aimed at strengthening the perineum.

The advantage of the band 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 current for a whilefixing the pubic-coccygeal muscle in place and remember its position in the body.
• Now that you know where the computer muscle is and how it is stretched, you can start training it. Anywheretry to squeeze and tighten the musclewith different intensities. Hold the volume for short and long periods of time 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 drain only the crotchand do not use your abdomen, legs or buttocks. Try to do individual actions aimed solely at stimulating the hibococcal 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 in the tissues.

Day 10. Increased blood flow to the penis during sex

It will also be helpful for men with weak erections to learnlist of sexual positionsin which blood does not flow from the groin. This will keep the lift steady and perform well in bed.

This is why men with weak powerposes are contraindicatedwhen a woman is lying on top or on the side. The force of gravity promotes blood flow downwards, due to which the intensity of the erection is reduced and the penis becomes loose.

Here are the best attitudes to increase power and maintain a strong benefit:

• dog 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 is poured over the penis from the base to the head itself.
• half-sitting- a modified version of a dog, when the man stretches 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 an erection is well maintained.
• feet behind the head- in this position, the woman lies on her back, the man sits between the legs of the partner and places her feet on his shoulders.
• Missionary position- typical sex position, in which the girl lies on her back and the partner is stuck between her thighs and starts rubbing.

You are familiar with the method, tested on thousands of men, approximatelyhow to improve and restore strength in 10 days. . .

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