Mwanamke/mwanaume kufika Kileleni, vizuizi ni hivi...

Mwanamke/mwanaume kufika Kileleni, vizuizi ni hivi...

Shower Warm Up

This warm-up is very simple,
if you are having a bath then you do not need to do a warm-up
exercise because the bath would have warmed up the penis.
When you get out of the bath simply continue your workout.
If you are taking a shower then let the warm water hit your penis and
lightly stretch your penis.
When you get out of the shower continue your workout as normal.
 
The Long Shlong

Make sure you are thoroughly warmed up and ready.
Make sure that your penis is always completely limp and flaccid-it's
a bit hard to perform these exercises if you have an erection.
Take the head of your penis in your hand (if you have a foreskin then pull
this back so it does not get in the way, remember you are pulling the penis NOT the skin).
Then stretch it out directly in front of you,
holding it for 10-15 seconds. You should be able to feel the
stretch at the base of your penis.
Repeat the action 4 or 5 times.
After that, relax your penis and massage the head to restore normal
circulation.This method applies to stretching up and down,
as the pictures illustrate.

Now, take your penis firmly in your hand
and pull the penis to the right. Pull it to the right until
you can feel a pressure on the left side of your penis. Hold it
for 10-15 seconds.
Repeat the exercise 4-5 times. Afterwards,
massage the head to restore circulation.
After you have completed
this, repeat the exercise only this time pulling to the left not the
right. Once you have done this exercise a few times you will have a basic
understanding of exactly what to do, you should then either use one of
our detailed workout plans or use the free consultation to get a custom
workout plan, do not just randomly do things.

Don't worry if you feel a good amount of stretch -
this is normal and healthy. If you have a foreskin then pull
this back then do the stretch so you are stretching the penis
and not the skin. Take your time in progressing- being too
adventurous could result in unwanted injury.
The exercises should
be performed for either desired number of reps or allocated time.
 
The Long Shlong Heli

This exercise is basically a variation of The Long Shlong.
Firstly make sure you are standing up and your penis is in a limp state.
Stretch the penis out straight in front of your (grab it by the head).
Hold the penis here for 10 seconds then stretch the penis upwards so it
is facing towards the ceiling. Hold the penis here for 10 seconds.
Slowly rotate the penis either clockwise or anticlockwise until you
return to the starting point. A full circle should take no longer
than 10 seconds bringing the total time per a rep to 30 seconds.
Once finished the amount of reps or time allocation slap the penis
against the thigh and massage to restore circulation.

The number of reps that you do is dictated by the workout you are following.
Never be afraid to modify your workout program as you are the only one
who knows what is working for you. Lubrication is not needed for this exercise.
Make sure that you are pulling the penis and not the penis skin if
you still have a foreskin.
You should ONLY progress to this exercise
once you have learnt "The Long Shlong"
 
Double Hand Shlong

This exercise should only be used when you consider
yourself experienced (this is usually after 4 weeks on the program).
Stand up with your penis in a limp state.
Grab hold of the penis by the head with the right hand
and stretch out in front of you.
Now place your left hand behind your right and also stretch
this should cause more stretching and make it easier to keep your grip.
Stretch out in front of you for 15 seconds and then let go but
immediately slap the penis against each thigh to restore circulation.
Repeat the exercise for left, right, down and upwards.

Do NOT over stretch the penis, it is essential that you
try the other stretching exercises first. This exercise
requires extreme stretching and perhaps should be implemented
just before having a day off. Do not forget the free consultation
service that is offered and also the positive effect of the penis pills
 
Pressured Long Shlong

Stand up straight with the penis in the limp state.
Stretch the penis out in front of you by grabbing the head.
Stretch the penis for 10 seconds and then slowly by using your
thumb of your other hand apply pressure on the top of the penis near the base.
Move the thumb slowly down the penis still applying pressure until it reaches the head.
This should take no longer than 10 seconds. Once this is completed move the
thumb again across the top of the penis to the base again taking no
longer than 10 seconds. This is classed as one repetition.
This exercise should only be done by advanced users and is very effective.
Make sure NO lubrication is used otherwise you will not be able to grab
the head of the penis.

Do NOT over stretch the penis, it is essential that
you try the other stretching exercises first. This exercise requires extreme
stretching and perhaps should be implemented just before having a day off.
Do not forget the free consultation service that is offered and also the positive
effect of the penis pills.
 
Double Hand

Find a place to sit down were you will not be disturbed.
It is important to sit down when doing this exercise,
so the blood is in the lower part of our body.
You need a partial or full erection to do this exercise -
preferably fully erect. Using your left hand grip the penis
tightly at the base of the shaft. This will automatically start to reduce4
the blood flow. Apply enough pressure so that you can feel the flow of blood
into your penis. If you have a small penis, then using a small rubber band
could be appropriate here. Make sure your penis is semi erect but preferably
fully erect. Make sure you are also fully lubricated.

Now using this same
hand apply pressure to the penis by gripping tighter. With your other
hand start at the base next to your other hand and apply pressure
bringing your hand upward towards the head. Each stroke should last 4-5 seconds
and beware you are NOT masturbating you are simply moving the blood around the penis
and stretching it to increase length in the future.

This exercise is ideal
for advanced users of our program. To see exactly how this exercise is done
we recommend that you check out the video as this will help a lot. Also
remember to discuss any variations in the excellent member forum.
 
The Power Stretch

Make sure before doing this exercise that you have warmed up
using any of the methods listed on this site. This is a more
advanced user only exercise. Stand up and make sure your penis
is in the limp state. Pull the penis out in front of you by
the head. Hold the penis in this stretch position for 10 seconds,
then tense the PC muscle (pc flexes) for 5 seconds. Now repeat the
exercise in the four different directions left, right, up and downwards.
Do the exercise for either the number of repetitions or the time allowance
in your workout planning. If you would like a custom workout plan then please
use the free consultation.

The power stretch is two exercises in one and is becoming extremely popular.
It allows you to stretch harder than you usually would be able to do and many
men report a stronger PC muscle as well. It should be noted that if you do this
exercise on the same day you have sex your penis is likely to be a little weaker
as it is trying to recover from that day's exercise.
 
Sit Down Stretch

This technique is designed to provide you with flaccid gains
only and should NOT be used to substitute any of the other
length exercises in your workout. This exercise requires no hands.
Stand up and stretch your penis out in front of you in a 30-40% erect state
(still quite limp). Now take the outstretched penis and stretch it as far as possible under
your backside. Now slowly sit down on the penis which should result in your penis being
stretched as you sit down. You can do this for as long as you wish but over 30 minutes
is not recommended. This exercise can easily be done discreetly when wearing shorts.
Good flaccid length can give you a lot more confidence with women and in the male toilets.

Attention as mentioned this exercise only helps with flaccid length and should NOT be used
to substitute another length exercise. This exercise can be done at any time, even when
sitting at home working on the computer. Just make sure that you do not get caught,
would look a little strange.
 
The Standard Jelq

This exercise is one of the core exercises of the entire
penis enlargement program we offer.
This exercise supposedly originated from the Arabic culture.
The story goes that a large penis showed power and Arabians
did this exercise to enlarge their penis. Whether this is true
or not is irrelevant, the fact is this exercise works.
We have researched many different variations of this exercise
therefore we will give you the basic "standard jelq" exercise
first and then you can advance onto the variations as and when
you feel necessary. The main function of all the variations is
to strengthen and thicken the penis.It works by filling the
Corpora Cavernosa with more blood than normal. The excess blood
allows the area to be stretched further and further. The workout
breaks down fibres, which when built back up are bigger.


This exercise must be preceded by an appropriate warm up.
Start with a partially erect penis, then grasp your penis
between your finger and thumb using the 'OK' sign (refer to pictures)-
thus trapping all loose blood in your penis.ÊFirmly move your fore finger
and thumb down the penis pushing the blood into the head of the penis.
The general concept is: the more blood accumulates the thicker and
larger the head becomes.

Starting with your preferred hand (in this case right)
milk downwards from the base towards the tip, as your right hand nears the head
grab the base with your left hand and release your right hand as you reach
the penis head.Ê Follow the same procedure again, this time milking with your
left hand and grabbing with your right- a sort of pass-over system.
Ê This gorges the cells and when they are repaired they are able to
hold a lotÊ more blood. The jelq exercises can be done by sitting down or standing.

It is hard as you can see to show the Jelq exercise in pictures so please
see the video. If you experience red blood spots at the end of your penis
after a workout don't worry this is perfectly normal and they should disappear
after a few days. Some people will NOT see red blood spots this does
NOT mean you are doing the exercise wrong. The more intense you do the
workout the quicker the results.
 
The Jelq & Hold

This exercise not only can enlarge the length and girth but
also can help increase head size. As per usual with the Jelq
(full instructions below) lubricate both your hands and penis
and obtain a semi erection. Make an OK sign with the index and
thumb and grip tightly around the penis base. Slowly milk towards
the head of the penis. Once you have reached the head of the penis
hold this position for 15 seconds and then with the other hand milk
again. Continue this for as many reps as required or your allocated time allowance.

It is hard as you can see to show The Jelq & Hold exercise in pictures
so please see the video. If you experience red blood spots at the end
of your penis after a workout don't worry this is perfectly normal and
they should disappear after a few days. Some people will NOT see red blood
spots this does NOT mean you are doing the exercise wrong. The more intense
you do the workout the quicker the results
 
The Advanced Jelq

Many men claim they see quicker results when using
the advanced jelq however it is essential that you only
try this exercise once you would class yourself as experienced.
Firstly make sure you lubricate your penis and hands using a water based
lubrication such as baby oil. Make an OK sign with your thumb and index
finger and tightly grip the base as you would with the normal Jelq
(see details below). Now start milking towards the head.
As you reach the head with the other hand again positioned in
the OK position grip the base of the penis. Now perform a strong PC Flex.
Do the exercise for either the required number of reps or the time
allowance shown in your workout.

It is hard as you can see to show the Advanced Jelq exercise in
pictures so please see the video. If you experience red blood
spots at the end of your penis after a workout don't worry this
is perfectly normal and they should disappear after a few days.
Some people will NOT see red blood spots this does NOT mean you are
doing the exercise wrong. The more intense you do the workout the quicker the results.
 
The One Handed Jelq

The One Handed Jelq is an advanced variation done by advanced users
only (over 4 week member). This exercise comes with demonstration
videos and a set of pictures to make sure you do the exercises 100% accurate.
Only one of the jelq exercises should be done per a workout.
 
Horizontal Movement

In this exercise you are aiming to maintain the semi-erect
state for the duration of the exercise.
This also becomes very useful in ejaculatory control and
in allÊ sexual situations.
If you can maintain a partial erection, you will begin to gain more
control over your blood flow,
which will help you ejaculate when and only when you want to.


Firstly make sure you have a semi erect penis.
The penis needs to be in this state so that it is
flexible and the blood can move easily.
Maybe some stimulation aids to keep you at this state are needed.
Partial masturbation and porn can help.
Now that you have reached the semi erect state place your forefinger and thumb
in a ring shape at the base of your penis, hold firmly.
This should now slow down the blood flow in your penis and
keep you at a semi erect state. Take the free hand and form
a similar ring shape and grasp the head. Then, applying firm
pressure, begin to milk the penis in long, downward strokes at
all time keeping the pressure hand at the base of the penis.
When you reach the "pressure hand"Ê stroke upwards until you
reach the original starting point. You will be able to feel
the blood in the spongy tissue, as it is moved slowly toward
the head. Do NOT rush this exercise as it should take 2-3 seconds to complete.

During the exercise the penis needs to remain semi-erect, while doing the
exercise the hands should remain in contact with the penis at ALL times.
The more pressure that is applied the better the results will be. If any
irritation occurs, stop the exercise and next time use more lubrication.
 
PC Flex Basic

The PC muscle is the muscle that you squeeze to stop the urinating flow.
The PC muscle is basically your ejaculatory control muscle and pumps
when you ejaculate.
Most men have a weak PC muscle that could be trained better.
This leads to weak erections, weak ejaculations and possibly impotence
and premature ejaculation.
Also you have very little control over WHEN
you ejaculate and this can lead to references such as "the minute man".
By exercising the PC muscle we hope to see more blood flow,
stronger rock hard erections, improved stamina, healthy prostrate,
improved urinary flow and the ability to have multiple orgasms.
Also with a well trained PC muscle you will be able to orgasm when you wish to
- therefore lasting longer in bed and satisfying your women.


It is a good idea to perform this exercise at the beginning of the workout
because it helps promote blood flow.
After a warm-up would be the optimum time.
Ê Sit down and obtain an erection
by manual stimulation and sit with your back straight.
Tense your PC muscle so your penis jumps up for
3 seconds and then let it rest again.
This would be called one rep.
When first starting off with this exercise you
may notice that your erection disappears as
you do the workout, this is normal and you should
only re-stimulate when you go below 50% erect.
Performing 100-400 reps of these a day will give you
an extremely strong PC muscle .
You can exercise the PC muscle anywhere
- even on the way to work while driving.
As a beginner its good to start slowly with 50-100 reps
a day and slowly build up to the 400 reps.
Follow your workout plan and dedicate as much time as you think
necessary to this exercise.

You can locate the PC muscle in between the scrotum and the anus.
It is located on what is called the pelvic floor,
and is part of a network of muscles that helps ejaculatory and
urinary control. To find the PC muscle lick your thumb and go put
it between your anus and your scrotum until your penis jumps,
this is the PC muscle.
If this method does not work then while urinating try and stop yourself in midflow.
TheÊ muscle that you tense is the PC muscle.
To stop yourself from ejaculating while having sex all you need
to do is slow down a little and tense the PC muscle,
this will work with a fully trained PC muscle.
 
Long PC Flex

The PC muscle is the muscle that you squeeze to stop the
urinating flow. The PC muscle is
basically your ejaculatory control muscle and pumps when
you ejaculate. Most men have a weak PC muscle that could be trained better.
This leads to weak erections, weak ejaculations and possibly
impotence and premature ejaculation.
Also you have very little control over WHEN
you ejaculate and this can lead to references such as
"the minute man". By exercising the PC muscle we hope to
see more blood flow, stronger rock hard erections,
improved stamina, healthy prostrate, improved urinary flow and
the ability to have multiple orgasms.
Also with a well trained PC muscle you will be
able to orgasm when you wish to - therefore lasting
longer in bed and satisfying your women.


This exercise strengthens the PC muscle and should be used
after you have successfully done the PC Flex basic.
Sit down straight and manually achieve an erection.
Tense the PC muscle and hold for 3 seconds and then relax.
However on the tenth PC flex hold it for 20 seconds or as long as you can.
Try and do 10 sets of 10 of these to strengthen your PC muscle or
as your workout specifies.

You can locate the PC muscle in between the scrotum and the anus.
It is located on what is called the pelvic floor,
and is part of a network of muscles that helps ejaculatory and urinary control.
To find the PC muscle lick your thumb and go
put it between your anus and your scrotum until your penis jumps,
this is the PC muscle.
If this method does not work then while urinating try and stop yourself in midflow.
TheÊ muscle that you tense is the PC muscle. To stop yourself from ejaculating while
having sex all you need to do is slow down a
little and tense the PC muscle,
this will work with a fully trained PC muscle.
 
PC Squeeze & Hold

Sit down as usual and obtain a 90%-100% erection.
With your right hand form the OK sign and grab the
base of the penis applying moderate pressure.
Now tense your PC muscle and you should notice your penis jumps.
Tense the muscle for 5 seconds.
As you do so apply more pressure with the hand and then after 5
seconds relax the PC muscle.
Keep your hand firmly at the base of the penis.
Do 10 reps then remove the hand and have a 20 second rest.
Repeat as many times as desired or for the allocated time in the workout.
Squeeze for a full 5 seconds NOT like the model in
our movie who seems to have a poorly developed PC muscle
and can only last 2-3 seconds!

You can locate the PC muscle in between the scrotum and the anus.
It is located on what is called the pelvic floor, and is part
of a network of muscles that helps ejaculatory and urinary control.
To find the PC muscle lick your thumb and go put it between
your anus and your scrotum until your penis jumps,
this is the PC muscle. If this method does not work then while
urinating try and stop yourself in mid-flow. TheÊ muscle that you
tense is the PC muscle. To stop yourself from ejaculating while
having sex all you need to do is slow down a little and tense the
PC muscle, this will work with a fully trained PC muscle.
 

PC Weighting

Sit down with your back straight against the chair and obtain
a solid erection preferably 100% but minimum 90%.
Your Penis should be erect straight in front of you.
With your right hand palm faced down apply pressure on
the top of the penis as far down as it will go without pain.
Now flex the PC muscle for 5 seconds - DON'T move the palm of
your hand it should be acting as resistance to the penis which
is in a flexed state. Once the 5 seconds is up relax the
penis and this counts as one rep.

You can locate the PC muscle in between the scrotum and the anus.
It is located on what is called the pelvic floor, and is part of a
network of muscles that helps ejaculatory and urinary control.
To find the PC muscle lick your thumb and go put it between your
anus and your scrotum until your penis jumps, this is the PC muscle.
If this method does not work then while urinating try and stop yourself
in midflow. TheÊ muscle that you tense is the PC muscle.
To stop yourself from ejaculating while having sex all you need to
do is slow down a little and tense the PC muscle, this will work
with a fully trained PC muscle.
 
The Curved Jelq

Many men, it seems, are very unhappy with the way that their erect
penis curves.
Ê It's a statement of fact that every penis is shaped differently..
some curve, quite a few do, some don't.
Ê The following technique will help you correct your penis
curvature. A simple curve is nothing to worry about.


This exercise is a variation of The Jelq but is also extremely important
in correcting curves in the penis.
Obtain a semi erect penis about 70%-80% erect.
Lubricate the penis and your hands.
Grab the penis at the base with your index finger and thumb in the OK sign.
Slowly start to milk towards the head BUT milk with pressure on the opposite
way of the curve. For example if you curve to the left then milk towards the right.
With your other hand grab the base in the OK sign as the first hand reaches the
head and milk again in the opposite direction of the curvate. Continue this for
the number of reps or the time allowance.

After researching the "curvate exercises" for a long time the above method is
the only one that we have found to work, however as members of the program if
you have a personal technique that you can explain and it works then why not
share it with other members in the excellent member forum. The movie automatically
starts to play in the lower quality for 56k users, you can change this however.
 

Needling

Some men are unhappy with the head of their penis and feel
that they should be able to enlarge this as well.
The exercise in this section should NOT replace any of the other exercises.
When doing the head size exercises, they should not interfere with your normal program.
If you have completed the main part of the program, and have cooled down,
you can do the head size exercises without a warm up.


The main goal of this exercise is to increase the size of the penis
head when visible and erect, little gains may be made on the size of the penis
head when flaccid as well. Ok with this exercise a warm-up is not necessary
however plenty of lubrication is needed on the penis skin and the head of the penis,
so get that done now. Make sure you are sitting comfortable. Put your left hand on the
base of your flaccid penis creating a ring around the bottom now we need to make the
penis erect do this by bringing your left hand from the bottom of the penis to the top,
until you are hard. NEVER lose contact with the penis. Some pornographic material such
as lubrication could be useful here.

When fully erect grip the bottom of the penis with
your left hand as before. Put your right hand three quarters of the way up the penis
shaft BELOW the head. Using your right hand slowly push up the shaft and up towards
the head of the penis. When you reach the top don't let go, move your other hand up
behind it then without letting go of the penis return to the starting position.
This is one repetition. Ideally you should be aiming for 9-10 repetitions of
this exercise. This should help you build a bigger head size and will make your
penis look bigger when viewed.

Repeat for about 9-20 repetitions as required and remember this exercise is
an addition to any workout. After researching the "head exercises" for a
long time the above method is the only one that we have found to work,
however as members of the program if you have a personal technique that
you can explain and it works then why not share it with other members
in the member forum.
 
men,...
yanaboa kusoma kwa jinsi yalivo mengi,..
ila ukipata video zake ni simple sana kuya fanya,...naona siwezi kuziweka hapa but ngoja nikuelekeze
video zilipo
 
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