Stress, fatigue, poor diet, and age are just some of the causes of erection problems. Every man wants to be a durable lover and I want the erection to be prolonged naturally. So how do you do it? Appropriate erection exercises can work wonders. The examples below are natural, non-invasive ways to get an erection.
Erection problems can occur at any stage of a man's sex life, although their causes can be significantly different. According to the criteria contained in the International Classification of Mental Diseases and Disorders (ICD-11), we are talking about erectile dysfunction in situations where a sufficient erection for sexual intercourse disappears when you try to take it. Such dysfunction can take different forms:
- you have a full erection, but it decreases or decreases when you try to have sex,
- erection occurs only when the relationship is unforeseen,
- there is an incomplete erection, insufficient for intercourse,
- erection does not appear at all.
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Types of erectile dysfunction
The cause of the disorder may be organic or psychogenic. The organic media include the following cleaners:
- vascular origin, associated with atherosclerotic lesions that progress with age; as a result, there is a decrease in blood supply to the penis or its outflow too quickly, preventing the maintenance of an erection;
- hormonal: too low testosterone in combination with too high prolactin; their level also depends on age, as men and women over 65 significantly lower their androgens;
- neurological: damage to the spinal cord, nerves or plexuses resulting from injury or disease;
- anatomical: abnormal development of genital organs, hypospadias, phimosis;
- pharmacological: the active substances contained in some drugs may adversely affect the erection;
infectious: genital inflammation.
Psychogenic factors are a less common cause of erectile dysfunction than organic causes, but their impact on a man's sexual functioning can be serious. They include, among others: fear of failure to meet the partner's expectations, lack of confidence, excessive criticism, conflicts in relationships, chronic stress, fatigue, or depression.
Certainly, the good news is proof of the relationship between physical activity and sexual performance. Since the most common causes of erectile dysfunction are vascular causes, hence taking care of your physical condition can prevent or minimize the risk of their occurrence. Sport plays an important role in the prevention of sexual dysfunction. Regular physical activity reduces the risk of atherosclerosis and other diseases that can negatively affect sexual health (such as diabetes). In addition, caring for a healthy body weight also helps to improve functioning in this area, because overweight and obesity worsen sexual activity. Therefore, it is worth spending at least half an hour every day for a quick walk, exercise or swimming, and to control the quality and quantity of meals consumed.
The role of sport in the treatment of sexual dysfunctions is equally important. In men after prostate surgery or suffering from cardiovascular diseases, regular physical activity adapted to their abilities is conducive to recovery, and thus - improves sexual functioning.
Specific exercises can help if you have erection problems. First of all, all aerobic exercises are recommended that will improve cardiovascular and respiratory fitness and contribute to the control of proper body weight. Aerobic training is running, brisk walking, cycling, or swimming. In winter, aerobic exercise can be diversified with skiing, snowboarding, or ice skating. Weight lifting is also recommended because this type of exercise stimulates testosterone production.
Equally important are pelvic floor muscle exercises, known under the popular name of Kegel Muscle Exercise - contrary to popular belief, they are not just for women! In terms of location and structure, the male pelvic floor muscle syndrome is not much different from the female one.
In addition to participating in the mechanism of erection, they also affect the lengthening of intercourse, because stretching the pelvic floor muscles during sex allows you to delay the moment of ejaculation. This muscle group can be located when using the toilet - just hold the stream of urine for a moment. The muscles that will strain at the moment are Kegel's. They can be exercised by alternately stretching for several seconds and then loosening, but it is not recommended to do these exercises while urinating, as it may lead to urinary tract infections. A definite plus of these exercises is that you can not see them - you can do them everywhere: at work, at home, in the queue, in the store ...
Yoga also has a positive effect on sexual functioning! Individual yoga positions can increase sexual performance. Particularly important are the positions of the bow, peacock (or balance position on the hands) and candle. They strengthen not only the flexibility of the whole body but also the pelvic floor muscles. Practicing yoga also allows you to achieve a state of deep relaxation and also adds energy, which can help a lot in the case of the psychogenic basis of erectile dysfunction.
Ways to strengthen your erection
There are really many ways to strengthen energy. Some rely on medical methods, others relate primarily to home treatment methodologies and the introduction of appropriate eating habits. Below we present the best ways, in our opinion, to strengthen the erection.
1. Erection methods usually involve Kegel muscle training - examples of how to train pelvic floor muscles in men
Men also have kegel muscles and should exercise them. Regular exercise supports erection, helps control ejaculation, and increases the intensity of orgasm. So how do you practice? You have to imagine that we feel the urge to urinate and at this moment we tighten the muscles of the perineum with all our might as if we wanted to stop. We keep counting to 5-10 and relax. You need to do 3 sets of 10 reps. We do the whole training 4 times a day. Erection is guaranteed with regular exercise.
Kegel muscles (also known as PC muscles) in women are well known and tested. Almost every representative of the fair sex knows that they should be practiced. And what does it look like in the case of a man? Well, we gentlemen also have PC muscle - or rather a set of muscles and ligaments, which are referred to as pelvic floor muscles. They are located between the base of the penis and the anus, and the easiest way to locate them is to temporarily stop urinating. And locating these muscles makes pelvic floor exercises much easier. One might ask - are Kegel muscle exercises necessary for men? Well, the answer is yes, because pelvic floor muscle training not only helps to deal with urinary problems but also has a positive effect on improving erection. Thus, PC exercise gives many measurable effects, including:
- avoid urination problems
- lengthening and strengthening of erection,
- ejaculation control,
- orgasm intensification.
So the answer to the question "how to improve an erection?" are Kegel exercises. And what is important - exercises for Kegel muscles are simple and do not require any complicated preparations.
Kegel exercises - examples
One of the basic questions about pelvic floor muscles is: how do you train Kegel muscles in a man? Well, there are at least a few ways to do it.
- Muscle Tension - Tension Kegel's muscles for 3 seconds, then relax them for 3 seconds; repeat the exercise 10 times; perform 3 sets each day and increase the tension and loosening time,
- Pausing urination - when urinating, stop taking care of your physiological needs for a few seconds (what is important - you should exercise moderation when doing this exercise because too frequent Kegel muscle exercise during urination can lead to cystitis; this type of training should only be considered as initial )
- Anal balls (geisha balls) - place them in the anus, and they will make the pelvic floor muscles vibrate, which will involuntarily contract and tighten these muscles.
- Kegel muscle training device - In addition, you can reach for a simple electrostimulation that will be useful in situations where self-denial for self-exercise is lacking. The method of using such a camera is presented in a movie recorded by the producer.
How long can I expect results?
Speaking of pelvic floor muscle exercises, it's also worth mentioning when these erection exercises (and not only) bring the expected results. It is known that the effects will not appear on the first day. However, after about two weeks, the first positive changes can be seen. However, there is one condition - Kegel muscle training must be conscientious and systematic (i.e. performed daily). Only then will erection exercises be effective.
Nobody needs to be convinced of how important Kegel's muscles play in a man's sex life. Exercises or gadgets help to keep them fit. What's more - Kegel muscle exercises in men have very good reviews. Specialists argue that such training is a great way to strengthen sexual function. In addition, men confirm that it translates into successful sex life.
2. The start-stop method, i.e. Semans training
One of the exercises for lengthening an erection is the star - stop method, which was presented in 1956 by the American urologist James Semans. The Semans method - especially at the beginning - is recommended primarily during masturbation. As the name implies - it involves getting to the point where orgasm and ejaculation would occur and stopping masturbation at that moment. At this point, wait a few moments until the excitement subsides a little. If it succeeds, you should go back to the abandoned activities and retreat again just before ejaculation.
The exercise should be repeated several times. As specialists emphasize - at the beginning it will be successful to recognize the moment when you should back down. With each subsequent workout, effective stopping of masturbation should be getting easier. Regular and systematic exercises not only allow you to get to know your own body and its reactions but also to delay ejaculation and prolong erection (and thus intercourse).
3. Masters and Johnson erection exercises
The problem of many men is premature ejaculation, which leads to embarrassment, frustration, and reduced self-esteem. In the meantime, you can - and it is worth - preventing it. One way is the Master's Johnson compression method, which allows better control of the ejaculation moment. Exercises for delayed ejaculation and sexual performance - the so-called Masters & Johnson training - is a workout that works to strengthen the erection and prolongs it. Johnson Masters training can be performed in pairs (in cooperation with a partner) or individually (then it is so-called masturbation training).
What is this exercise about? This training involves stopping ejaculation by firmly compressing the glans for a few seconds. The key is to compress the penis in an erect state at the junction of its shaft with the acorn, exactly on the frenulum. To do this, hold the penis in a certain way (the thumb must be placed on the frenulum, and the remaining fingers in the area around the acorn groove), and then strongly press it for 3-4 seconds (remembering not to cause pain, use it in right moment stops the ejaculation immediately.) After about 30 seconds, you can continue intercourse or masturbation. It should be remembered that pressure can only be applied when the penis erects fully and should not cause pain.
Masters and Johnson compression training should be performed at every opportunity. The systematic use of this method can solve (or reduce) the problem of premature ejaculation just a few months after starting training. In addition, it is interesting that the method was based on the Semans method, which we described above.
4. Tantra - mystical exercises for potency and erection
How to improve sexual performance in men? This question appears not only in the considerations of sexologists or doctors but also of the gentlemen themselves. After all, sexual performance, prolonged erection, and potency, and issues on how to improve a member's stiffness are some of the most important dilemmas of male sex life. It is not surprising then that many of them are looking for ways to keep their excitement and "ready" for a longer period of time. Some argue that tantric yoga is an effective way to achieve a much longer erection. What is worth emphasizing - Westerners associate tantra with slow sex, complicated positions, and often perversion. Meanwhile, this is not true.
What is tantra (which we also call yoga of love)? Well, this is an esoteric collection of Hindu books that describes sexual practices. According to this book, tantra yoga is a conscious act of love that allows you to awaken the senses and passion. And also regain the joy of bodily connection. And what is important - tantra allows you to extend the erection and, consequently, extend the sexual act. And although tantra does not bring immediate effects (requires time and patience), practiced regularly enriches the sexuality of partners, builds their closeness, and strengthens harmony and passion. Tantra is based on touch, and the orgasm itself - although important - is only one of the elements of pleasure, which comes long and patiently.
The way to get the benefits of tantra is to master certain exercises that are extremely helpful in lengthening your erection and potency. Tantric exercises can be different, but the best-known ones are testicular massage and great thrust.
4.1 Testicles massage
Testicular massage is an exercise that perfectly strengthens and prolongs erection. It consists of several basic elements that must be carried out in turn:
- rubbing hands (until heat is generated),
- compressing the testicles - each separately (the number of hugs is to be equal to the number of years of a man, and the massage should be on the edge of slight pain),
- shaking testicles (hands should be put in a basket),
- pulling the base of the scrotum,
- gently patting the sides of the testicles,
- pulling the penis down and forward.
Testicular massage is complicated and long-lasting, but according to tantra lovers, it brings excellent results. What is worth emphasizing - it should be done only once a day, preferably immediately after waking up.
4.2 Great string
The big draft is a breathing exercise that allows you to lengthen your erection and maximize your orgasm. Its essence lies in deep breathing, which allows visualizing the transfer of energy from a woman's hips to the penis, testicles, spine, and head, and then the return of this energy (in the same way) to the partner's body. Thanks to this, the erection is longer and the orgasm is much fuller.
Will tantra allow me to get immediate results?
Unfortunately not, and yet tantra is becoming more and more popular. Her supporters argue that this is a great way not only to prolong the sexual act but also to build closeness and intimacy. It certainly requires a lot of time, patience and regularity, but the effects can be positive and very surprising.
5. Aerobic training for potency
Exercise has a positive effect on potency - a fact that has been scientifically proven (reduces the risk of erection problems by up to a third). One of the most effective ways to increase sexual performance is aerobic training (also known as aerobic or cardio training), during which cells have constant access to oxygen transported in the blood. Aerobic exercises are not very intense, but quite long - they are quick walks, swimming, running, or cycling. The specificity of aerobic training makes it a great way to improve potency. Why? There are at least several reasons:
- fat burning, and thus increasing energy (and the more energy, the more successful sex life),
- improving fitness (so important in the context of potency),
- increased immunity (viruses and bacteria are often responsible for impaired potency, and increased immunity is a guarantee of health).
Not without significance is the fact that regular aerobic exercise increases the number of endorphins secreted. And the state of certain euphoria increases potency. In addition, this activity strengthens the heart and the whole body.
So how do you improve your erection through exercise? Exercise regularly. However, for this type of training to bring the expected results, it is worth doing it regularly - at least 3-4 times a week.
6. Strength training - that is, physiological recovery of testosterone
Another way to increase potency is anaerobic (anaerobic) training, also known as strength training. In this case, the relationship between training and potency is very simple - well, strength training increases the level of testosterone in the body, which is mainly responsible for sexual performance in men. The more testosterone in the male body, the greater the desire for sex and the greater the possibilities in this regard. What strength exercises are the most effective? Well, it is worth mentioning a few of them here:
- deadlift, i.e. lifting a barbell with a heavy load from the ground (hip height),
- barbell squeezing - lifting it up while lying down.
All the above-mentioned exercises bring the same results - they increase testosterone and increase blood circulation in the pelvic area, which directly affects the blood supply of the member (thanks to which the erection is stronger and lasts longer). However, you have to wait for the effects. We have to do strength exercises regularly (at least 3 times a week), and their duration cannot be shorter than 40 - 50 minutes. And what is important - you have to wait patiently for the results. Increasing the amount of training (i.e. overtraining) or recklessly supporting them with steroids (to accelerate the effects) can have the opposite effect, i.e. reducing potency.
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