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Latihan 1
The key to a large penis, and to good sex and everything that comes along with it, is good
health, patience, and effort. The exercises in here are not hard, not time consuming, and will
leave you in much better shape than if you had never done them at all. We guarantee you a
bigger penis, we also guarantee that you will look, act, and feel better about your body as
well as yourself. The road to a bigger penis is not a hard one, but there are new
advancements coming out every day that can help you. We stay on top of these new
discoveries, and pass the information on to you. And, unlike a lot of sites, we cut through the
garbage and give you what REA! works. "o enough chatter, on to Exercise #.

Exercise 1.

#$ %ind a private spot wherever you are, work, home, public, it doesn&t matter. 't is better to
do this exercise with a slight bit of lubrication, such as (aseline, massage oil, hand
cr)me, or some other agent that will prevent you rubbing your skin too severely. 'f at any
point you feel soreness in your skin stop, and use a lubricant or add lubricant when you
do this exercise. !ou&ll need only a couple of minutes. "it down, trying to keep your back
as erect as possible. *ravity will push more blood into your lower abdomen and pelvis,
which is never a bad thing in this exercise. eaning back is ok as well, the most important
thing is that you are comfortable. Take your penis in your hand. +ake sure that you have
noted your si,e before you start any of these exercises, since you will want to see results
as soon as they happen.

-$ .egin to stroke your penis, using only your thumb and forefinger in a ring, pulling the
skin slightly but not painfully. When you move back towards your body lighten the
pressure and do not s/uee,e as hard, but move your hand /uickly and begin pressure
right at the base of the penis. !ou are moving the blood forward as fast as possible to the
tip of the penis, and stimulating the ring around the head of the penis, which is the most
sensitive part. This will not feel as good as using your whole hand to stroke yourself, but
do not use your whole hand you want to get used to the pressure stimulation, and move
the blood more effectively.

0$ As you become erect continue to stroke yourself, s/uee,ing harder against the oncoming
pressure of the blood. This should prolong the time it takes to get a full erection, and you
will feel the pressure of the blood against the skin of your penis. 1ontinue to work the
blood down into the head, milking almost like a cow. 2nce you reach a full erection move
your hand back to the base of the penis and hold it there. !ou are containing the blood in
the penis and causing it to stretch very gradually.

3$ With your free hand tug gently on your penis, pulling it left, then right, then straight out.
4o this three times in succession before switching direction. The fully erect state is the
state in which it is best to stretch your penis because your skin is at its maximum tension
for the amount of blood that is in it. As you stretch the skin will slowly expand, making
your penis larger and giving it a larger capacity.

5$ 4o each direction three times, making a total of 6 stretches in each direction. Wait a few
seconds and then release the hand at the base of your penis. !ou will be able to feel the
blood flow pick up again. At any point in this exercise if your penis starts to hurt or you
feel numb in any part of your body release your grip on your penis immediately. !ou do
not want to do any damage, only increase your si,e.

7$ After you have released your grip and the blood begins to flow again continue your
earlier stroking with thumb and forefinger, however do not pass over the sensitive head
of the penis, and stroke only the shaft. This is also an exercise in control, since you will
have stroked yourself to a full erection and not e8aculated. !ou want to calm yourself
down with this stroke, and not concentrate on sexual images or thoughts. Eventually you
should lose your erection entirely, at which point you should repeat the stretching
exercise in "tep 3 8ust one time when you are not erect, stretching to the point of
discomfort but not actual pain. Note: if at any point in any exercise you cannot lose
your erection, it is okay to ejaculate. While it will not help you, it will not hurt you
either and it is okay if you have trouble stroking yourself down fro a full erection.
!earning to do so is a good exercise in control and will aid you in sex in the future.

9$ When you have completed this step you can shake your penis out, loosening the skin
again and preventing soreness from the stretching. 4o this as many times as it takes for
you to feel relaxed.

:$ "tand up slowly, allowing the blood to run back into your legs and lower body. 'f you
feel faint hold on to a wall or some support so as not to fall over and in8ure yourself. This
entire exercise should have taken no more than 5;#< minutes, and it should get shorter
every time you do it.

"verview:

The point of this exercise is to make the skin of the penis more elastic as well as
creating the space for more blood to fill the penis. 4one properly and for a reasonable
amount of time such as two to three months, you will begin to notice not only temporary but
permanent changes. !ou will want to repeat exercise one at least one time a day, preferably
twice or three times. The permanent change time varies in men, and it might be good to test
your si,e difference by abstaining from exercise one for a day or two and recording the
changes. !ou should be keeping a daily log of your si,e, to ensure that you are in fact
benefiting from this exercise. =ermanent si,e change may happen within only one or two
weeks, test results vary. 'f for some reason you do not see a distinct si,e change, you should
cease exercise one and move on to a different method, since some people&s skin is tougher to
shape than others. !ou do not have to abstain from sex at any point in any of these exercises,
since sex will in fact increase the amount of blood to the penis and aid in stretching.
+asturbation is also perfectly ok, and you should not hesitate to do so at will. >eeping a
short time between exercise sessions and sex?masturbation is recommended, giving the penis
time to ad8ust to the changes.
Latihan 2
This exercise differs from exercise 1 in a few ways. For one it does not involve as much
stretching as the first exercise nor does it have a sitting re!uirement. This exercise is not
as effective in the short term as the first exercise. The results of this exercise are
permanent however and there is no worry about missing one or two and losing time.
First you should either stand or sit though lying down is o". #utting music on is a good
way to relax during this exercise which should be done in private and in the home if at all
possible.

2$ Ta"e your limp penis in your hand and gently tug on it not moving your hand at all but
stretching the s"in gradually coaxing yourself to an erection. Try to distract yourself as
much as possible because the longer you delay the erection the more effect it will have.
%o this until you have enough of an erection that the s"in no longer gives.

&$ 't this point begin to stro"e your penis vigorously in short bursts. (onfine it to perhaps
five or ten stro"es but do not near orgasm. 'ttempt to remain distracted through all of
this listen to music or watch television. The goal is to achieve a full erection your penis
standing as straight up as is possible.

)$ *nce you have achieved the full erection you will want to put both your hands on either
side of the penis forming a s!uare on the s"in of your pelvis. The ends of your fingers
should be where your pelvis meets your thighs about and inch away from your scrotum.
+our thumbs should be pressing into your stomach over where your intestines would be.
' good way to visuali,e this is to form a s!uare shape with both hands li"e you are
ma"ing a frame around someone li"e when a movie director -sights- his shot through his
hands before filming. .old his up in front of your face. Then instead of /ust using your
thumb and forefinger to ma"e this shape close the rest of your fingers down onto your
forefinger so that you still have the -s!uare- which you can loo" through 0between your
thumbs and forefingers$ but you have all four fingers together. *nce you have figured
this out apply it to the exercise.

1$ 't this point you will want to press down and in with your fingers and thumbs 0all of
your fingers but not the hells of your hands or the palms of your hands you want to ma"e
your -s!uare- and push with all your fingers$ attempting to push the s"in around your
penis up as it were. Flex your pubic muscles and cause your penis to stand up straight
out as far as it can go. 2aintain this for as long as you can before releasing. +our penis
should sin" down by itself as your muscles lose their energy. This is o"ay and it is
natural. 'fter this has happened continue to stro"e yourself /ust enough to maintain your
erection.

3$ 4ait approximately &5 seconds to 1 minute "eeping your full erection and then repeat
the exercise. %o this as many times as you can before you can no longer get your penis to
rise with your pubic muscles.

6$ 't this point continue to stro"e yourself but do not e/aculate. Tug the s"in slightly as you
stro"e much li"e exercise 1 and loosen it up as much as possible. 'ttempt to lose your
erection by stro"ing only the shaft distracting yourself and controlling your breathing and
heart rate. This is also a good habit to be in during sex and allows you to maintain
yourself without climaxing too soon. Note: if at any point in any exercise you cannot
lose your erection, it is okay to ejaculate. While it will not help you, it will not hurt
you either and it is okay if you have trouble stroking yourself down from a full
erection. Learning to do so is a good exercise in control and will aid you in sex in the
future.

7$ *nce you have finished the exercise and are in a fully resting position you can stand up
or wal" around to increase the blood flow to the other parts of your body. 8f at any time
you become sore or are in pain because of this exercise or if you damage your pubic
muscles with this exercise hold off for a day or two and then resume once you are
comfortable doing the exercise. This exercise should be done every day if possible but
missing a day or two is not going to affect the overall effect of the exercise.

verview.

9xercise 2 is intended to strengthen the muscles as well as increasing the average amount of
blood that flows into the penis thereby increasing the capacity and the si,e over a longer
period of time. 8t also aids in sex and in sexual control since these muscles are the muscles
that can regulate erections and the tightening of the muscles during an orgasm. *nce you
build up the muscles the flow of blood will be easier to regulate and the si,e of the penis will
grow in comparison. %ue to body type certain people may not find this exercise effective and
should attempt to either do in along with exercise one in order to increase overall si,e or
should attempt a different exercise. 9xercise 2 should only be performed 1:2 times a day
since more attempts may damage muscle tissue and cause prolonged pain to you. The effects
should begin to be noticeable right away however any ma/or si,e change will ta"e place over
wee"s to months. +ou do not have to abstain from sex at any point in any of these exercises
since sex will in fact increase the amount of blood to the penis and aid in stretching.
2asturbation is also perfectly o" and you should not hesitate to do so at will. ;eeping a
short time between exercise sessions and sex/masturbation is recommended giving the penis
time to ad/ust to the changes.
!xercise ".

1$ This exercise is the easiest of the three and in some ways the most practical. 8t is an
exercise you can do most anywhere and which is relatively discreet. First you do not
need to be standing up or sitting down really you need to be urinating.

2$ +es it seems simple but if done every time you urinate this exercise is subtle but will
have a noticeable effect on your si,e after consistent use. 8t is the easiest to remember as
well and not drastic enough to cause public embarrassment. 4hile urinating remove your
penis and hold it limp in your hand for a second before urinating. <et a gentle grip on it
with your thumb and forefinger as in exercise 2 and gently stretch as you begin to
urinate.
&$ 's you are urinating practice stopping your flow which will be explained in more depth
later but gently tug and stretch your penis gradually every time you urinate. This serves
to "eep the s"in supple and enables you to use the other exercises with a much better ratio
of success and growth. Note: this exercise should be used with at least one or both of
the first two exercises. Without either one this exercise may or may not work, and
results will vary to an almost unpredictable degree. We recommend this exercise in
general as a good habit to be in and a useful supplement to other exercises if you
cannot find time or location to do them.

verview.

9xercise & is very simple and easy to do. =emembering to stretch while you urinate is not
hard and neither is doing it subtly and without other people noticing at public urinals.
9xercise three wor"s very well at "eeping the s"in of the penis more elastic and easy to
expand and stretch. The premise behind this exercise is the same as a normal daily wor"out.
4hen one lifts weights the goal is to ma"e the muscles more susceptible to growth by
brea"ing them down. 't first the muscles are sore and painful since they are not used to the
abuse and scarring. *nce the wor"out goes on over the course of wee"s the pain goes away
and the real productive building starts. >ut one cannot build muscle and then simply stop
wor"ing out entirely. The idea of exercise & is to "eep that s"in pliable so that you can stretch
and mould it more the way you want it to be. >ig long and under your control.
.ello and welcome to our newly revised manual? 8t is based on some of the older premises of
the site and the exercises are reminiscent of the ones that have been on >8<:#9@8A from the
beginning. .owever since those had what we saw as problems and were not as effective as
we wanted them to be we did what we thought was best and rewrote them? 'nd here they
are courtesy of 'aron >elmont and his diligent staff of helpers and researchers. 9n/oy?

9B9=(8A9 )

<*'L: this exercise is targeted to stretch out the penis in the flaccid state in order to ma"e
the s"in and the tissue more pliable to other exercises. This exercise is the easiest and as we
point out a little later can be done in some very discreet ways and ta"es very little time.
;eep in mind that the flaccid state while it does not seem li"e it would help enlargement at
all is actually a good time to get some stretching of s"in done without as much soreness.

Atep 1: 8f your penis is cold or it is not fully in its limp state meaning that it is not hanging at
3 oCcloc" when you are standing straight up and it is not loose enough to sway from side to
side when you move your hips stretch it out until it is at that point. This is called your Dlimp
measurementE or the place where you would measure your penis if you wanted to obtain a
flaccid length. The phallus will sometimes retract when cold much li"e the scrotum does
when the testes need to be closer to the body. >y increasing the blood flow and mildly
stimulating the shaft you can soften the penis from its original more rigid and retracted state.
8f your penis is already in this state then continue.

Atep 2: Fse T4* hands and gently run them down the length of the shaft pulling it down
towards the floor in a straight line. =un one hand approximately an inch behind the other li"e
you are mil"ing the phallus. Let each hand glide over the head and off the end of the penis.
4hile doing this you should feel a gentle tugging. There is no need to do this exercise
vigorously since stretching will still be achieved without bearing down. To give you a mental
image of this exercise you will be mil"ing your penis with one hand after another li"e you
are climbing a rope.

Atep &: (ontinue these repetitions for at least 2:& minutes or as many stro"es as you can do
before you start to feel a slight soreness. 8f you feel sore at any time stop the exercise and
ta"e a brea". This exercise is the most effective in a standing position so privacy is of the
essence and is best achieved in an enclosed space li"e a bathroom. .owever it re!uires no
lubricant so you can do it most anywhere even in public restrooms.

Atep ): Aome other suggestions that are a supplement to the exercise are: to do it for 1 minute
in a straight line and then affect a )1 degree angle to the right and do it for one minute and
then repeat angled to the left. 'LA* a useful way to warm yourself up for this exercise or to
"eep your penis loose when you do not have time to do it fully is to stretch it with your hand
in your poc"et in transit. 'n easy way to do this is to grasp your penis through your poc"et
then relax your hand and hold it in place with a slight amount of stretching pressure on it so
that your hand will not arouse suspicion by its shape. 8t is easier for men who wear boxer
shorts to do this but not impossible for men in briefs to do it as well.

Atep 1: To cool down from this exercise stand up straight and sha"e yourself out with your
hand. %o this for a few seconds and then allow full relaxation. <yrate your hips to let it sway
bac" and forth. 8f you experience soreness at this point it means that you have either done it
too hard or that you have done it for too long and you need to change accordingly the next
time you do it. 8f the soreness persists you should ta"e a day or two off until it gets better
and if it continues beyond & days consult a physician. 'gain if you follow the steps correctly
there is no way to do damage to yourself with this exercise. #eople get hurt because they try
to do too much too fast or too hard and it does not wor". 9nlargement is a gradual process
and cannot be done all at once.

(*@(LFA8*@: The purpose of this exercise is to prime your penis and to stretch out the
s"in and the spongiosum 0to less of an extent$ so that other exercises involving actual blood
flow are more effective. This exercise wor"s best when combined with mil"ing and any
other blood flow related exercises. >y stretching the s"in and ma"ing it more pliable you are
creating more room for the penis to expand. This is essential in the process of enlarging the
penis.
The mil"ing motion is one that is commonly used in natural phallic enlargement procedures.
The idea of the mil"ing motion is to force the blood from one place in the penis to another.
>lood enters the penis where it is attached to the pubic bone and fills the spongiosum. This
blood is not static and can be manipulated by putting pressure on one part of the penis much
li"e a water balloon can change shape when you s!uee,e one end. 8t is a simple tric" of
volume control and manipulation. .aving said this let us move on to the next exercise.
9B9=(8A9 1
<*'L: The goal of this exercise is to improve upon the ancient techni!ue of D/el!ing.E 2any
have long suggested that /el!ing is an anti!uated method for enlargement despite its
remar"ably dedicated following in the medical field. There are certain theoretical points that
ma"e /el!ing an interesting and good techni!ue but we will now attempt to improve upon the
wor" of the 'ncients and provide a more affective solution.

Atep 1: 9ngage the phallus creating what is called a DsemiE or partial erection. The idea is to
fill the penis with enough blood to ma"e it larger but to not reach the full state of
engorgement. Aome suggestions for stimulation aids include partial masturbation
pornography or other stimulating material 0e.g. videos hand:held products.$

Atep 2: *nce you have reached this state form an o:shape with the thumb and index finger at
the base of the penis. 8t is ideal to grip slightly above the scrotum where the s"in of the
scrotum meets the s"in of the base of the shaft. *nce the fingers are settled in this position
grip the shaft firmly in order to effectively tourni!uet the phallus and impede the flow of
blood out into the body. This should prevent the penis from returning to its totally flaccid
state and if it does you should repeat step 1 and try a firmer grip.

Atep &: Ta"e the free hand and form a similar o:shape and grasp the shaft close to what we
will call the DpressureE hand. Then applying firm pressure begin to mil" the penis in long
downward stro"es. +ou will be able to feel the blood in the spongiosum as it is moved
slowly toward the head. This exercise should not be rushed and each stro"e should ta"e 1:2
seconds to complete. Fpon completion of a stro"e slide the hand bac" up the shaft to the
starting position and repeat.

Atep ): =epeat step & for a period of three to five minutes following the prescribed stro"e
duration and hand position. The pressure hand should remain in place at all times and the
free hand should not leave the shaft of the penis for any reason. *ptimum results can be
achieved if the hands stay on the phallus throughout the exercise with special emphasis
placed on the firmness of the pressure hand. Letting up on the grip in the pressure hand can
lead to mixed and uncertain results. 8f at any point in the exercise a soreness begins to ma"e
itself "nown cease the exercise and move on to step 1.

Atep 1: *nce you have completed the exercise release first the free hand and then the
pressure hand the latter gradually and stand or sit up to let the blood flow bac" down into
the spongiosum and circulate within. 4ith one of the hands sha"e the penis and massage it
slightly to aid in the circulation. 8t is essential to ta"e at least one minute to allow the penis to
revitali,e itself with fresh oxygenated blood. *nce this is done you are free to continue your
daily activities.

(*@(LFA8*@: Gel!ing and its counterparts have long been effective though sometimes
results have been difficult to predict. The goal of this exercise is to provide the user with the
optimum result with the minimum of negative conse!uences. The exercise can be done in
any private area including bathrooms. Aitting or lying down while doing the exercise is
preferential but a change in position must be affected in step 1 and location should be
chosen accordingly. There is no lubricant re!uired for this exercise and it is indeed optional.
For some uncircumcised men it is advisable since the s"in of the fores"in sometimes tends to
induce more friction than is comfortable. Aoreness should not be a result of the exercise and
if it is importance should be placed on some sort of change in the steps. Loosening the grip
on the base should remain a final option and it is usually the mil"ing aspect of the exercise
that some men tend to carry too far. Alow down be cautious and most of all do not cause
yourself pain with this exercise and it should not only increase your girth significantly but
do wonders for the length of your penis.
9xercise 3
<oal: The goal of this exercise is to increase girth by expanding the penis outward and
pushing the blood against the side walls instead of -mil"ing- it down towards the head and
bac". The corpus cavernosa and spongiosum are expandable in all directions depending on
which areas are most often stimulated. >y pushing contained blood hori,ontally the cells of
the penis are stimulated in a hori,ontal direction.

@otes: This exercise should be done with a full erection. The tourni!uet hand method will
help you maintain an erection if you have trouble. Aee our -supplements- information for
some ideas on increasing circulation if you find it difficult to maintain a full erection for the
duration of the exercise. Lubrication is not needed for the exercise since there is no real ris"
of friction in the steps listed below. +ou can perform the exercise seated lying down or
standing it is not essential that you be in a specific position. The sitting position may be
favorable since it allows the blood to flow easily into the pelvic area.

Atep 1: Fsing a tourni!uet or -grip- hand grasp the penis where the shaft meets the s"in of
the pubic area. .old the shaft tight enough to prevent blood from flowing freely in and out of
the penis. 8f you start to feel pain relax your grip on the penis.

Atep 2: Ta"e your free hand and using your thumb and forefinger press down on the center of
the shaft. 4hat you are doing is forcing the blood away from the center of the penis and out
towards the -walls- of the tissue. #ress in at least & or ) places on the penis hard enough so
that you feel the pressure but not hard enough to cause pain. 9ach application of pressure
should last about 1 second. *nce you have finished this use your thumb and forefinger to
press against the sides of the penis pushing the blood away from the hori,ontal center and
into the -walls- in the other direction. 'pply the same pressure.

Atep &: +ou should repeat this exercises at least ten times in each direction. 8f at any point
you feel a tingle or soreness in your penis you should loosen the pressure on the -grip- hand
at the base of the penis.

#ossible Hariations: 8f you feel that the thumb/forefinger pressure is not enough you can
ma"e your forefinger and thumb into an -o- shape and s!uee,e in places on the shaft of the
penis much in the same way described in step 2. +ou will only have to do this in one
direction obviously and you should s!uee,e in & or ) places on the penis going towards the
head and & or ) headed bac" towards the base bac" and forth. 9ach s!uee,e should be the
same duration as listed in step 2 about 1 second.Atep &: +ou should repeat this exercises at
least ten times in each direction. 8f at any point you feel a tingle or soreness in your penis
you should loosen the pressure on the -grip- hand at the base of the penis.

#ossible Hariations: 8f you feel that the thumb/forefinger pressure is not enough you can
ma"e your forefinger and thumb into an -o- shape and s!uee,e in places on the shaft of the
penis much in the same way described in step 2. +ou will only have to do this in one
direction obviously and you should s!uee,e in & or ) places on the penis going towards the
head and & or ) headed bac" towards the base bac" and forth. 9ach s!uee,e should be the
same duration as listed in step 2 about 1 second.
.*T 4='#............
The idea of circulation is carried easily into the concept of a hot wrap. .eat allows blood to
flow more easily through the body and circulation is always conducive to healthy function.
The premise of this procedure is to draw more blood to the penis before engaging the other
exercises ma"ing their action more effective.

AT9# 1: Ta"e a washcloth or rag and place it in steaming water. @*T9: ma"e sure that the
water is not overly hot as this will result in possible damage. (hec" the cloth by pic"ing it up
and placing it against the s"in of your abdomen and test whether you are able to hold it there.
8f so continue with step two.

AT9# 2: 4rap the cloth carefully around the phallus covering the entire length of the shaft. 8t
is important to close off the end of the cloth closest to the tip to prevent the flow of colder
air. .old the cloth on the penis until it either cools to a temperature that you can no longer
feel through your s"in 0i.e. lu"ewarm$ or two to three minutes have passed. 4hen you
remove the cloth the penis should be a reddish color due to the increased flow of blood. 8f for
some reason it is not entirely red repeat step one and two again. #ossible problems could be
the temperature of the water or your general body temperature. 8t helps some men to wear
warm clothing on the upper body for these exercises.

(onclusion: This procedure is meant to increase the blood flow to the penis and enable more
productive exercises when one engages the manualCs enlargement procedures. >lood
circulation also enhances sensation and the warm wrap is a possible option prior to
intercourse as well as masturbation. The phallus performs better when stimulated by heat as
is proved through intercourse and the friction of masturbation. The hot wrap procedure is
widely used in other settings to increase blood circulation to parts of the body that will be
manipulated in physical therapy or other related treatments.
#$%&'()*+,
This is an exercise posted on our FA9= F*=F2 by one of our users. 8t is not in any way
constructed to aid in penis enlargement and is for pleasure and orgasm:control purposes
only. Than"s and en/oy?
8 use a method of masturbating that teaches one to extend the moment of pleasure. The
method uses locali,ed stimulation to recognise the moment of inevitablity and the <#
exercise to extend it. First sit up in a comfortable position retract the fores"in if
uncircumcised use plenty of sexual lubricant stimulate the corona 0where head meets shaft$
using the thumb and forefinger only. %onIt use the fist. +ou might want to have a saucer of
water nearby to stop the lubricant on your hand from drying.

9xercise 1 +ou "now what to do nextJ masturbate with /ust the thumb and forefinger. 's
soon as the muscular contractions of climax begin press the prostate to stop the contractions.
#ress for 2 seconds release wait for & seconds repeat. #ressing for longer will continue the
contractions. +ou might need to press underneath the prostrate to stop the contractions. %o
this exercise until orgasm has been reduced to ):1 contractions. The ob/ective is to reduce the
duration of e/aculation.

9xcercise 2 >y now you should "now when your sexual tension passes the plateau. Ao the
excercise is modified. 4hen the tension level increases relax your abdominal muscles
breathe evenly and deeply. 'lso continue masturbating using your non:writing hand. The
ob/ective here is to slow the approach to orgasm. >y using the non:writing hand it will be
more difficult to increase the rythm as you approach orgasm.

9xcercise & >efore this exercise you should be able to identify the Ipoint of inevitiblityI. +ou
will now return to exercise 1. >ut instead you will press the prostate at the point of
inevitibility. This may prevent you from orgasming. Gust wait 25:&5 seconds and repeat the
exercise. The ob/ective here is to slow the orgasm reflex itself. @ote that pleasure reaction
may not occur leaving one exhausted but unsatisfied.

9xercise ) @ow that the body has learnt to slow reflex of orgasm you allow full reaction to
occur. +ou will continue to masturbate with the non:writing hand. 's before do exercise 1
but you will press upon the prostate when you feel the first muscular contraction.

9xercise 1 >efore doing this you should be experiencing the start of the pleasure reaction
before the muscle contractions. %o exercise ) with a small change. +ou will press on the
prostate before the first muscle contraction occurs. 't the very least you should be pressing
on the prostate as the first contraction arrives.

9xercise 3 >efore this exercise you should be experiencing a slow orgasm with only 2:&
muscular contractions. %o exercise 1 pressing the prostate or underneath it to reduce
muscular contractions. @ow wait 35 seconds and perform exercise 1 a second time.

9ach exercise should be performed around 21 times before attempting the next exercise. @ote
that you are conditioning your orgasm reflex so one s"ill must be learnt before the next
exercise can be successful.
-. exercise /new0
<*'L: the goal of this exercise is to isolate the pubbococcygeus or -pc muscle- and help
improve both orgasm control and intensity of sexual en/oyment. This is commonly "nown as
the ;egel exercise but has been slightly altered due to some suggestions that can be found in
some of the most recent sexual literature 0Third'ge 2555$.
The pubbococcygeus is located close to the anal sphincter and the prostate gland. The easiest
external point of reference is between the scrotum and the anus which you can feel when you
flex the pc muscle. #( exercises can help strengthen the muscles of the pelvic floor and
sphincter muscles.
The pc muscle is what controls movement of erections insofar that when a man has an
erection the muscle he uses to ma"e it -/ump- 0or when it /umps involuntarily$ is the pc
muscle. 'lso when urinating if a man stops the flow by flexing a muscle it is again the
pubbococcygeus.
8n women an orgasm is the result of an involuntary contraction Kof the pc muscleL brought
about by the parasympathetic nervous system located at emotion central in the hypothalamus.
#( exercises will and do lead to more intense orgasms in both men and women.
The most simple pc exercise is the one that we will use to begin with since complexity is not
necessary when it comes to wor"ing muscles in the body. Thin" of it as you do a normal
weight wor"out muscle does not come instantaneously it is a !uestion of using the muscles
repeatedly so that they gain strength over time. Thus it is with the pc muscle.
&he exercise:
*radually tighten the muscles you normally use to hold in your urine and bowel movements
over a count of ten. @old these muscles tight for a count of ten and then relax them over a
count of ten to complete the cycle. .egin with ten cycles per session and gradually increase
to 5< cycles per session. A total of five sessions per day is recommended.
The pc exercise can be done anywhere since it only re!uires enough focus to flex unseen
muscles. Aitting in the car or waiting in line etc are all times where pc exercises become
possible. 8t is suggested that the user increase the increments of the sessions wee"ly.
ExampleA Bohn is starting the pc exercise, with #< cycles per session. After 9 days at #<
cycles he starts doing -< cycles per session, and so forth until he reaches 5< cycles.
'fter one has reached the 15:cycle mar" it is important to establish a regular routine though
it need not be as strenuous. (onstant exercise of the pc muscle is essential for continued
benefits and greater sexual en/oyment. 8f at any point sexual en/oyment and strength of
erections begins to subside exercises must again be resumed with renewed vigor. ' personal
routine of anywhere from 15 to 15 cycles per session with &:1 sessions per day is reasonable
after the 15:cycle mar" has been reached and maintained for a full wee".
1ealthy 2iet:

8t is recommended by many nutritionists and physical therapists that when recovering 0or
actively attempting$ from physical changes such as surgery etc that vitamin inta"e is
essential to proper healing. ' well balanced diet while using the >8<:#9@8A manual can
include:

1. fresh fruit &:) servings per day including: citrus fruits such as oranges and lemons
melons berries apples bananas etc. a possible alternative to this is fresh fruit /uice
though preferably not canned 0canned products tend to lose their nutritive !ualities
during the pasteuri,ation and canning process and are not as effective$
2. a high protein diet is very important as it is in weight lifting. the premise is the same
in the exercises since you are brea"ing down cells and allowing them to rebuild.
when eating red meat lean varieties are preferred ostrich or buffalo are suggested
substitutes to beef. protein as shown below should ma"e up approximately )5M of a
healthy and well:rounded diet.
&. fat can be found in foods that are not unhealthy such as nuts mil" and other
non:-/un" food- products. some fruits and vegetables contain fat. 82#*=T'@T: the
fat to avoid is cholesterol 0saturated fat$ and is typically found in fatty meats 0you
should purchase lean when possible$ and other animal products and animal:based oils
). carbohydrates are important since most wor"outs involve the expenditure of energy.
non:starchy vegetables 0i.e. not potatoes$ and a large amount of grains and wheat
products will ensure a sufficient amount of carbohydrates in the diet.

Food Type Aervings/day M of daily diet
#=*T98@: fish chic"en egg whites spinach
beans nuts
) )5M
F'T: mil" avocados legumes 0nuts$ soy & &5M
('=>*.+%='T9A: grains bread pasta 1 &5M

@*T9: these are approximate values and are tuned more to our exercises than anything else.
8t is a good idea to consult a nutritionist if you suffer from any of the following conditions:
anorexia bulimia diabetes hypoglycemia obesity are ta"ing or have recently ta"en
medication or are recovering from any type of medical operation.

=emember that things li"e a bowl of cereal may not count as a full serving of either grains or
fat depending on how much you eat. 'pproximate and try to tune it to your needs since this
program is intended to be experimented with. 'gain these figures are averages and do not
ta"e into account things li"e body fat percentage or age or health.
&he 3lex &echni4ue.

This is another simple techni!ue that will allow you to delay orgasm during intercourse. 8t
can be practiced during masturbation li"e the other techni!ues we have discussed but it will
be more fully explained and provide you with another method of extending the time between
excitement and orgasm and ma"ing your sexual experiences much more en/oyable. This is
even more for the good an exercise which can build your muscle and burn small amounts of
calories too ma"ing orgasms an almost athletic experience?

1$ 's you are beginning to head towards an orgasm you have a full erection and are starting
to become excited. 't this point you want to flex your abdominal muscles hard as if someone
were standing on your stomach or you were doing a strenuous sit:up. %o this once and hold it
as long as you can careful not to ma"e any noises or excessively strain yourself. *nce you
are forced to release it wait some time before repeating.

2$ %o this off and on during intercourse and it will greatly prolong orgasm and give you more
IstayingI power. 8t draws blood from your genital area and diverts your attention from the
excitement of the building orgasm helping brea" up the rhythm and prevent you from losing
yourself in the experience.

&$ This techni!ue can also be used with the buttoc" muscles by clenching the fists flexing
the arms or any other muscle group you feel is best for you. =esearch shows the abdominal
area to be most effective as it is very close to the genitals and can draw the most blood away
from the penis.

verview.

This exercise is good in many ways. The hard flex of the abdominal muscles especially
during the tiring act of e/aculating is good for the muscles themselves and will help both
flatten and tone your chest. 'naerobic respiration as we tal"ed about earlier is action that
builds muscle when you breathe heavily. 8n addition to the health benefits the flex increases
your staying time and prolongs the pleasure prior to e/aculation. 8t also builds up self:
confidence and self:control which in a psychological way are essential to good orgasms a
positive self:image and an increased energy level. The flex seems subtle and simple but in
fact it is a very positive and good ingredient to a healthy penis and en/oyable orgasms.
&he -5 -ump.

4e will now employ an ancient Taoist techni!ue that is used to delay e/aculation during
intercourse. >efore we start we need to find what is referred to as the Iexternal prostate pointI.
The point can be found on the perineum which is located between the scrotum and anus. +ou
can use this techni!ue while still inside of your partner which you will undoubtedly find very
useful. +ou can also do this alone in order to prolong your orgasm and ma"e it as good as
possible.

1$ Atart by massaging yourself to an erection and a high level of arousal. +ou can be in any
position during this exercise as long as you have access to your perineum so places li"e
wor" are not suggested.

2$ 4ith your other hand reach around your bac" side and press upwards with two fingers in
the area between your anus and scrotum. Fse a moderate amount of force. %o not cause
yourself pain. The feeling will be a little unusual at first but it is not harmful in any way and
you should not be worried by it if it feels strange.

&$ 4hen you find the right spot you will feel a new sensation try pumping the area pressing
and releasing and you should notice a pulsing swelling in the head of your penis. This is what
we mean when we say Ipumping the prostateI. @ow you "now where your external #< point
is and we will put this "nowledge to use.

)$ First practice the techni!ue alone and you will be able to use it in intercourse soon after.
's you feel yourself starting to get close to orgasm press hard on your #< point for several
seconds and then release. =epeat this about ) or 1 times and ta"e a few deep breaths. This
will decrease your level of excitement slightly this prolonging your e/aculation giving you
more control. @ow you can continue masturbating and wait until you get a little close to
orgasm this time and repeat the pumping action. +ouIll begin to see what a powerful tool this
can be in delaying orgasm during intercourse as well.

1$ 8t is safest to end your exercises by having an orgasm since that will train you for doing
it either with a partner or with yourself but prolonging it to the extreme until you cannot
ta"e any more. &his is a case where it is not necessary to consult a doctor. 6f you feel
discomfort or pain when you press your -5 then you should, but otherwise feel free
to do this at any time, and often.

verview.

The #< #ump techni!ue is very simple method of extending the time it ta"es you to orgasm.
8f you are sexually active this is a great techni!ue for pleasing your partner by being able to
go almost indefinitely. 's with all the techni!ues we list the "ey is really you. +our mind and
your self:control are what will ma"e you a better lover. 4hen you hear your partner moan or
images in your head become so exciting that you lose that control that is when you need to
regain it through the use of our techni!ues. 7our mind is your most powerful tool in
prolonging orgasm, as well as making orgasms better for yourself. 4hen you use mind
and body together as a single unit you become more self:confident and a happier and
healthier person.
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