How to increase efficiency in 10 days?

erectile dysfunction- the nightmare of millions of men. A solid erection, endurance in bed, and increased libido are some of the hallmarks of masculinity. That is why the strong half of humanity is so afraid to make mistakes in bed.

Women are less likely to suffer because they sufferdecreased libidoor the desire for intimacy. Even if they suddenly lose their previous passion as they age, this does not affect the quality and quantity of sexual intercourse in any way.

Unfortunately,changes in the male body are immediately noticeableand not easy to repair. Because of the potential problems for men, a slow reaction appears, sexual desire disappears, the duration of intercourse 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 low mobility;
• malnutrition;
• abusealcohol(alcoholism);
• smoking;
• lack of sleepand regular insomnia;
• middle age and old age(According to statistics, men often suffer from erectile dysfunction after 40 years. This is due to itreducedmale hormone production -testosterone);
• varying degrees of diabetes;
• vertebral herniaand injuries to intervertebral discs, a decrease in potency is often observed;
• high blood pressure interferes with blood circulation, which also leads to erection problems;
• unfavorable ecology. . .

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

First, it prolongs the feeling of youth, increases self-esteem and will have a beneficial effect on the work of the prostate. Erectile dysfunction is one of the causes of adenoma and other diseases that require surgery.

And secondly, simple secrets to quickly restore your strength and surprise your partner in bed.

The truth about erectile dysfunction

How to improve erection without surgery?

This article describesthe most effective methodswhich helps to restore an erection and allows you to forget about sexual failures. The purpose of each isimproving various aspectsthe work of the male body.

Ifpotency- it's a broad concept, it doesn't just involve a strong erection. Potency 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.

Here are some tips for convenienceDivided into 10 days.If you follow the recommendations step by step, you can achieve amazing results.

One day. New habits: coffee and eggs for breakfast

The basis of Japanese practicekaizenI thoughtregular repetitionthe same actionit helps to achieve excellence. . .

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

That’s why a strict diet, Monday’s new life and other stressful goals don’t work. Theeyou have to trick your brain. . . It will be easier to perform new operations, especially if they seem ultra-light.

To begin withcheck back at your own breakfastand addedonly 2 products - coffee and eggs.Instead of grabbing a sandwich while running, 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 stimulator of the central nervous system. It invigorates your brain, stimulates vitality, prepares you for a productive day, and lifts your soul. Another benefit of the product is that caffeine increases blood flow and dilates blood vessels. Good blood circulation is a factor in a solid erection. In fact, in the moment of excitement, the blood rushes to the groin, fills the cavernous body, and stands the penis until the moment of ejaculation. This is why coffee drinkers are less likely to suffer from erectile dysfunction and do not complain of problems in bed. Daily coffee consumption speeds up the blood through their blood vessels, allowing red blood cells to pass smoothly through the dilated blood vessels.
• Egg- rich source of vitamin B. This group of vitamins is responsible for the normalization of hormones in the male body and significantly reduces stress levels. In addition, vitamin B₁contributes to the normal transmission of signals from the body to the brain, which in turn increases excitement and indirectly affects the function of the penis.

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

A team of scientists and students from the Center for Health SciencesTheUniversitytoTexasatHoustonconducted a large-scale study in 2015. In doing so, the researchers were able to determinewith regular coffee consumptiona man's foodthey are less prone to potential problems. . . Enoughdrink 2-3 cups of flavored drinkone day to forget about a slow erection. In a similar survey of caffeine users, the rate of erectile dysfunction was higher.

Enhancementpositive effectcan be added to the daily diet when eating eggshazelnuts and pork. . . These two products also contain a complete vitamin B complex, which are so important for excellent potency.

2 days. Increase activity and diet

The next day"English" breakfast with eggs and coffeeadd a half-hour walk. . . A sedentary lifestyle leads to stagnation of blood and lymph in the lumbar region, which affects the hardness of the erection with age.

However, any cardio load will helpincreases blood flow, forces the cardiovascular system to function actively and contributes to the proper production of testosterone. Regular aerobic loading of the body is a factor in normal hormone levels that triggers the natural synthesis of male sex hormones.

In the early daysstart small - with thatleisurely walk for 30-40 minutesthen the time can be extendedup to 60 minutes. . . If you are physically fit, you can replace cycling, jogging or "lap" workouts with walks.

Besides thatsuch activity helps to get rid offrom excess fat mass. . . Even if you are not obese and belong to a normal weight group, it will not be superfluous.

Large amounts of subcutaneous fat, especially in the abdomen, stimulate theestradiol female hormone. . . It suppresses testosterone, which over time leads to a decrease in libido, a flabby penis, and forces a person to go through all the circles of hell caused by erectile dysfunction.

Day 3 Diet review

When is the right breakfastincreased cardioactivity, you can take more serious action. Let’s look at everything we eat during the day andremove "trash"from the daily menu. Malnutrition is another cause of potential problems. So you need to throw some food out of the fridge, adding some of the ones that are good for you"Little General"yummy.

Potency enhancing products:

• banana- increase the amount of potassium in the body, which helps to increase libido and normalize blood circulation;
• pepper, onion and garlic- increases blood flow and thus stimulates erection;
• salmon, tuna, olive oil and avocado- contain useful fatty acids that strengthen the body and improve blood circulation;
• parsley, celery, mushrooms and beans- contains a large amount of phosphorus and has a beneficial effect on potency;
• ginger root, turnip, oatmeal, beef liver- the chemical composition of the listed products is high in zinc, 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.

Potential reducing products:

• row- contains phytoestrogens, which are harmful to men's health;
• alcohol- increased alcohol consumption stimulates the body's stress levels;
• transgenic fats- may cause hormonal disorders and gene mutations;
• bakery- contains yeast and sugar, which lowers the levels of testosterone in the blood;
• sausage- contains liquid smoke which causes toxic damage to the testicles;
• soy- also contains phytoestrogens.

4 days. Stimulation of the penis and prostate

Another way to increase potency-self-massage of the penis and testicles. . . Progressive and circular movements in the genital areaimproves blood flowand also strengthens erections.

In addition, the massage in the scrotum beginsactive sperm productionand prevents possible stagnation of sperm, which often leads to the development of prostate diseases. For example, congestive prostatitis and adenoma.

1. Squeeze the penis with two fingersboth hands at the base. Note that your thumb should be at the top and your index finger should be at the bottom. Squeeze the resulting ring with maximum force and then hold your breath. Now in undulating movementsscatter the blood to the headgenitals. The best at the momentcount to 9-10. . . But if there is not enough air in the lungs, the number can be reduced.
2. An hour after eatingtake a bath in a warm showeror put a warm towel on your scrotum (you can use a heating pad). This warms the testicles and increases blood flow in the area. Then rub your palms so that they are warm too and the skin of the testicles does not shrink. Now with one handpick up the penisand grab the other around the testicles. Alternatively, lightly squeeze and caress the testicles, press them lightly, rub in a circular motion. Remember to gradually increase the pressure to increase blood flow in this area. Self-massaging the penis and testicles improves blood flow and increases the strength of men.Besides thatyou can caress the area of the prostate and press lightly. It was also helpful to run with your thumb from the beginning to the end of the prostate to eliminate any stagnation of sperm or lymph.
3. Another effective methodhe squeezes his penis in the palm of his hand. To do this, preheat your hands in warm water, smear them with oil containing mint or sage, and then place the organ in the palm of either hand. Squeeze your penis slightly and hold your hand in this position for 5-10 seconds. Then repeat the operation, but increase the pressure and extend the procedureup to 10-15 minutes. . . Take this massage for at least 15-20 minutes. Even at the end, you can compress your penis in waves, as if pumping a ball or strengthening your forearm muscles.

Repeat this massageseveral timeswithout opening the ring from your fingers until it reaches the end of the penis. However, hold your breath every time. To consolidate the result, the fingers around the penis can be kept closed until a condom is put on and sex begins.

In addition to self-massageworks wellhot and cold shower. . . The alternating effect of cold and warm water on the body improves blood circulation, which also contributes to a good erection.

Alternate water with different temperatures10-20 seconds(depending on the strength of the body) 5-7 minutes will suffice. A contrast shower works best when you’ve finished swimming and your skin has turned a little pink. Perform the proceduredaily ritualmorning and evening.

Day 5 Turning to folk methods

Some peoplesuspect previous recipes. And in vain. Many natural teas, when used once or regularly, have an incredible effecthuman health. . .

Depending on the ingredients, teas according to the prescription of traditional healers strengthen the immune system, strengthen the walls of blood vessels,increases 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 2 tsp. honey and pour a glass of warm water (not boiling water). Let cook for 10-15 minutes. This preparation improves blood circulation, strengthens the body, increases immunity and stimulates testosterone production;
• Thyme infusion- fill with 1 tbsp. l. thyme 0, 5 liters of hot water and leave for half an hour. The resulting preparation can then be diluted with warm water and drunk instead of tea. Since ancient times, thyme has been used to treat erectile dysfunction because it strengthens the functioning of the cardiovascular system;
• "Tea" for efficiency- mix 0, 2-0, 3 liters of red wine with 0, 3 liters of carrot slices, add honey, finely chopped ginger root and walnuts to taste. Each ingredient is designed to distribute blood and contains many useful vitamins, omega-3 fatty acids and trace elements. All this improves potency and increases libido. Such a composition can be drunk up to 3-4 times a week. Nor can the amount of red wine be overstated, alcohol in large quantities reduces the transmission 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 joinadditional physical activity. . .

Now be sure to followpelvic exerciseswhich stimulates further blood flow to the pelvis and strengthens muscles. You also need to work out the press and muscle fibers in the abdominal cavity because they also have a direct effect on potency.Strong abdominal muscles strengthen ascending men 4-5 times.

Exercises for pelvic organs:

• soldier enters- standing still, try to repeat the soldier's course and raise his knee almost to his stomach;
• bicycle- lie on your back, put your hands on your belt and bend your knees. Start imitating cycling and rotate the invisible pedals;
• squat- This is a normal exercise in which you have to sit down and slowly recover;
• running in place- stand anywhere in the room and try to imitate the slow run;
• lunges- put your hand on your belt, throw your left leg forward and place it at a 90 degree angle. When bending, make sure that the knee does not protrude beyond the toe. Go 8-10 steps forward and then start the same exercise but with your right foot. It stretches the muscles of the perineum, strengthens the back of the thigh and the buttocks.

Exercises for the abdominal muscles:

• Lie on your back, bend your knees at a 45-degree angle, stretch themput your hands along your body and rest firmlyon the floor and then slowly lift the pool. Keep your back straight and tighten your abdominal muscles, back and buttocks. It’s easy to pose for at least 15 seconds and then increase the time by another 5-10 seconds with each new approach;
• Lie on your back, bend your knees at a 45-degree angle, lie downput your hands behind your head and twist it a littlein the upper third of the back. Now slowly raise 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 lower your back completely to the floor to keep your abdominal muscles toned. Make at least 20-30 raises in 1 series.

Day 7: Stress management

A week has passed so you can start practicing spiritual exercises and stress reduction techniques. Emotional stress and constant anxiety are one of the main causes of decreased libido, decreased potency, and slow erections.

In 50% of casesErectile dysfunction is a consequence of mental torments as well as an unstable psyche. It is difficult for men to recognize this problem and seek professional help.

In such a situation, you can independently reduce stress levels and restore mental balance. And because problems in bed act as an additional factor in lowering self-esteem, a man is in danger of falling into a vicious circle.

Stress = >weak potency = >lack of self - confidence = >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 help to attain nirvana, teach patience, and reduce emotional and physical stress;
• boxingIt’s a great way to ward off aggression by hitting a punching bag, or in a friendly fight with the coach or another member of the boxing club. This purely male sport allows you to throw out the irritability and fatigue accumulated during the day;
• long run- The 5-8 km slow run is a monotonous action that relieves the brain and allows you to get rid of anger. In addition, running speeds up blood and strengthens the cardiovascular system;
• free wrestling- behaves similarly to boxing and helps relieve stress;
• abdominal breathing technique- slow and deep breathing saturates the blood with oxygen and calms;
• laughter- Watch various humorous programs, movies, cut funny videos and social networks. Laughter involves the abdominal muscles, promotes the release of endorphins and improves mood;
• dream- 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 get rid of your own problems and "take away" your brain from sad thoughts. While reading, we are completely immersed in another world, forget about the difficulties of life, and as a result, the stress goes away;
• walks outdoors- such activity makes it possible to attain nirvana, to withdraw from the vain world, and to find harmony with oneself. You can walk alone, with your dog, friends, or another important partner. Chatting with loved ones reduces stress and allows you to relax.

Day 8 Vacuum

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

These devices look like a capsuleup to the penis, sucks in and creates the required pressure inside. By gradually pumping air from the flask-shaped gadget, the body regains an erection for a while and can start having sex.

And if you regularly use the vacuum effect as a physiotherapy procedure, it will allow itrestores potency fasterand saturate the pelvic organs with useful substances. Increased blood circulation in this area allows for faster access to vitamins, micro- and macroelements.

How do vacuum building devices work? They formnegative pressure around male dignityto allow blood to flow more actively into the penis. The longer this exposure, the bigger and harder the penis will be.

Day 9 The pubic-musculoskeletal muscle is trained

The pubococcygeal muscle (PC muscle)- it is a very plexus of muscle fibers that is directly responsible for the function of the penis and allows fluid flow to be retained when urinating. If someone has PC muscular dystrophy, it causes urinary incontinence, worsens childbirth and reduces the quality of sex life.

No wonder he's calledThe "muscle" of loveand since ancient times the Taoists have trained him in various techniques. During an erection, the pubococcygeal muscle allows the penis to remain smooth and stable.

The series of exercises has been preserved to this day, its purposeto strengthen the PC muscle. . . The most famous is the practice of an American gynecologistArnold Kegel. . . He was the one who patented a number of practices in 1952 aimed at strengthening the perineum.

The advantage of the complex is that you can do itanywhere and anytimeand no one around you will notice your workouts!

What we need to do:

• when urinating, try to hold the stream for a whileby fixing the pubic-musculoskeletal muscle and noting its location on the body;
• Now that you know where your PC muscle is and how tense it is, you can start training. Anywheretry to compress and release the musclewith different intensities. Keep the tension short and long to improve the elasticity of the fibers and make them more difficult due to the active flow of blood. Repeat the operation an unlimited number of times during the day. The bigger the better;
• just trying to stretch his legand do not use your abdominal muscles, legs or buttocks. Try to perform isolated activities designed solely to stimulate the pubococcygeal muscle;
• do not hold your breath while exercisingotherwise, the blood will not be saturated with enough oxygen. This often leads to dizziness and also causes a lack of oxygen to the tissues.

10 days. Increasing blood flow to the penis during sex

It will also be helpful for men with poor erections to learnlist of gender positionsin which blood does not flow from the groin. This holds the lift firmly and performs well in bed.

Therefore, men with weak potentialposes are contraindicatedwhen a woman is lying from above or from the side. The force of gravity promotes the outflow of blood, which reduces the intensity of the erection and makes the penis flabby.

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

• doggy style or knee-elbow pose- This is the classic situation in which the girl calms her knee and elbow on the mattress or the floor. In this situation, blood flows to the penis from the base to the head;
• half sitting- a modified version of the canine style where the man spreads his hips and the partner sits directly on their penis between them. It will be easy to move 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 her partner's legs and puts her legs on her shoulders;
• missionary position- a standard sexual position in which the girl lies on her back and her partner is tied between her thighs and begins to rub.

He became acquainted with the method tested on thousands of men, approxhow to improve and restore potency in 10 days. . .

Ifregularlyfollow the recommendations listed, you can eliminate erectile dysfunction and return the joy of life from the pharmacy and surgeries without a pharmacy!