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It is a known fact. As we get older, we get shorter, literally shrinking in height. However, some people who adhere to a strict exercise regimen, including exercises like stretching, yoga, or Pilates, can avoid contraction and improve their overall health. The same can be said for the penis. If you don’t stretch or exercise, your penis will be smaller and will perform at less than its full potential. There is a lot of extra skin and tissue at the base of the penis waiting to be manipulated, pulled and stretched. Penis training is designed to help you make the most of your pride and joy.

Penis enlargement exercises have been practiced in many Asian and African cultures for centuries. Exercise is the most effective way to enlarge the penis with long-lasting results. As you stretch the penis, the tissue will lengthen and add permanent length. However, the size of a man’s heart is more important than his penis when it comes to most women. Still, since size is so important to men, here are some lengthening exercises that can help you get the most out of your penis. Note that width is generally more satisfying than length, but if it’s long you’re after, here’s how to get it naturally. More importantly, these exercises will not only increase the length of your penis, they are good for you.

Benefits of penis exercise:

* Improved orgasm, ejaculation strength and volume.

* More virility, staying power and energy.

* Improved sperm production.

* Increased production of the male hormone testosterone.

* Improves the function of the urinary nervous system, the prostate and the relief of low back pain associated with constipation and prostate infection.

Where do I do my penis training?

* On the edge of a chair

* With your buttocks against a table.

* Standing in front of a mirror

* On the back, legs spread, one leg up

Note: These exercises should be done when your penis is flaccid. If you are uncircumcised, pull your foreskin back before you begin.

Exercise one

Grasping the glans (head), stretch the penis upward and hold for a count of ten. Repeat this stretch and hold it in the down position, then to the left, and finally to the right. This exercise should be done once or twice a day for 5 minutes.

Exercise two

Again, holding the glans, separate the penis from your body. Next, place the thumb of your other hand on your shaft, at the base of your penis, and press down with your thumb while lifting with your other hand. Hold for a count of 10. Repeat this exercise to the right and left, placing your thumb on alternate sides of your penis to create tension. Continue stretching, alternating between up, right, and left, but never down, for 5 minutes. Repeat once or twice a day.

Exercise three

Holding your penis, firmly press the skin towards your body placing both thumbs, fingernails touching, on the shaft of your penis and the remaining fingers underneath for support. Make sure not to cut off circulation to the penis. Hold for 10 seconds, then relax and repeat. You want to maintain a continuous pumping action. The further back the penis is held, the better the results. Repeat once or twice a day for 5 minutes. This exercise can also be performed while semi-erect.

Exercise four

Place one hand at the base of your penis and the other behind the glans. Next, stretch the penis in both directions, away from the body with the hand on the glans and towards the body with the hand at the base of the penis. Hold for 10 seconds and repeat. Again, repeat this exercise once or twice a day for 5 minutes.

Testicular possession

The testes, an often overlooked part of the male reproductive system, are the two glands that hang behind the penis inside the scrotum. They make sperm and testosterone, as well as other male hormones. Here are some exercises to keep your testicles nice and healthy.

Exercise one

Exercise one involves both the penis and the testicles. It works best if a partner helps you. Hold your breath for a minute, if possible, and squeeze the PC muscle (the supporting muscle in the genitals that is best identified when you stop the flow of urine) as you or your partner gently pull down on the scrotum. This exercise is most effective if you warm the scrotum with hot water beforehand. Do this for 5 minutes a day.

Exercise two

Surround the scrotum with your thumb and index or middle finger, above the testicles, then pull down and forward slightly. Use the fingertips of the other hand to gently but firmly massage the testicles and the contents of the scrotum for 30 seconds. Repeat for a total of 5 minutes once or twice a day.

Exercise three

Lift the testicles up and hold them against the body for 10 seconds. When done correctly, your penis should be pressed against your stomach. Then release, relax, and repeat. Your goal is to work up to six minutes of reps once or twice a day.

Penis health

In general, the following penis enlargement exercises will help you and your penis stay healthy:

* Average of 3 erections and 2 orgasms per week to ensure your penis receives the oxygen it needs.

* Get enough sleep, relax and reduce your stress level.

* Eat vegetables, drink lots of water and reduce your fat intake.

* Exercise regularly!

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