Archive | Workout

Why Is It Important to Stretch Before Your Workout?

Honestly people – I H-A-T-E stretching. I mean, come on… as if it’s not enough that I’m ALREADY late to the gym, and I don’t have enough time for my workout – do I really have to waste a few mins just to stretch?

The answer is yes. You simply must add stretching to you fitness training. A full body streth can be done in as little as 10-minutes!

What are the benefits? Just to name a few:

– Fatigued, tight muscles are less capable of performing the skills/movement required, stretching helps loosen you up

– Stretching can help prevent injury by aiding recovery and decreasing soreness

– Stretching ensures that your muscles/tendons are in good working order. The more conditioned they are, the better they can handle the stress of your sport and exercise

Based on my experience, I’ve actually had a significant increase in upper body strength in just weeks after incorporating a stretching routine into my workouts. (Yes, I used to avoid stretching for the first few years of working out.. I’m only human :P)

How do I stretch?

I use the Trebistretch machine (see picture above- Fitness First has them, not sure about the others). These machines make stretching easy and has an instruction board attached to it which guides you on the steps to achieve a full body stretch. As for me, I normally only stretch the bodypart I’m working on for that day. So, for example, if I’m working on my back today, I’ll just stretch my back. I love these machines cos they’re a safe and easy way to help you stretch. In fact, I sometimes get such a good stretch (especially on my back) that the feeling is almost orgasmic – I SWEAR!

Now, one common mistake that people ALMOST ALWAYS do is that they tend to jerk their movements and only hold the stretch for a few seconds!

Now hear me out : It is IMPORTANT to move carefully and slowly into the stretched-out position, and once you’re there – hold it for a good 20 to 30 seconds before slowly moving back into position. Only then will you reap the benefits of stretching.

So, there you have it. My conclusion on stretching?

Stretching is important, and is a simple and effective (and FREE!) method that will help you improve your overall performance in your area of sports.

Happy stretching!

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Best Workout To Jump Higher – Best Exercises To Take Your Hops To The Next Level

Searching for the best workout to jump higher?

There are many exercises that can be done to increase your vertical leap. Some or more effective some or less effective.

The more effective exercises will have you jumping out of the gym.

Do you play basketball?

  • If you are on your high school basketball team and you follow the exercises that I am about to share with you. Be ready to be all over the sports page of your schools website and the local news papers. Also you can expect to get the attention of college scouts. Because the exercises are just that effective for increasing your vertical leap. Your jumping ability will increase that much.
  • Same thing for college players; if you are looking ways to better your game and get the national attention of some N.B.A teams or top plays on Sportcenter. Start with the exercises contained in this article.

Even if you are a playground baller and just want to dominate the playground game, this is the best workout to jump higher.

Okay enough talking, lets get to the exercises for the best workout to jump higher.

Remember to always stretch and warm up before doing any of the following exercises.

The best way that I have found to warm up is jumping rope for 3 to 5 minutes.

Exercise 1

Step Ups – steps ups are the 1st exercise in the best workout to jump higher and will develop and work the muscles need to give you the explosive jumping power that you need for jumping off of 1 leg. Not everyone jumps the same.

  • You are going to need a chair bench or stool for this exercise(anything you can put 1 leg on and it has to be sturdy enough to withstand the force of you thrusting yourself into the air off 1 leg.
  • Place your right leg on the chair or bench and thrust yourself as high into the air as possible and as explosively as possible
  • While in mid air switch legs so that the leg that was resting on the ground is not the leg on the chair
  • After you land thrust yourself back into the air with your left leg and do the same switch mid air again landing with your right leg on the chair.
  • After each leg is done this is 1 rep, do 25 reps in 3 sets

Exercise 2

Burnouts – are the 2nd exercise in the best workout to jump higher and they focus on developing and strengthening your upper calf muscle, working and training your upper calf muscle help to develop explosive leaping ability that you need when playing basketball.

  • Stand tall in a athletic position with your arms at your side
  • Raise up on the tips of your toes
  • Using only your tip toes, jump 3 to 4 inches in the air and keep it continuous
  • Each jump is 1 rep, do 25 reps in 3 sets

Exercise 3

Squat Hops – are the 3rd exercise in the best workout to jump higher and they help to increase your vertical when jumping off of 2 legs to perform the monster dunks that you will soon be doing.

  • With your back straight and legs shoulder width apart, lower yourself into a low squat position
  • Raise up on your tips toes as high as possible
  • Jump 3 to 4 inches in the air while staying in your low squat position
  • On the last rep of your set explode into the air as high as possible(this last hop is very important so do not forget to do it
  • Each hop is 1 rep, do 25 reps in 3 sets

Remember:

  • Do each exercises in the correct manner and proper form(5 reps done correctly is more effective than 20 incorrect reps)
  • Also to do each exercise in the best workout to jump higher as explosively as possible(your body needs to know that you are trying to get higher)

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Conditioning a Barrel Horse

Barrel racing is a tough sport on both rider and horse. Barrel horses are athletes that need to be in really good condition when running barrels. A horse that is not in good condition and started on barrels may get sore and associate the pain with running barrels. This can lead to problems that are hard to correct.

If you plan on starting a horse on barrels or are getting a seasoned horse back into shape, start on their conditioning before putting them on the barrel pattern. Long trotting and slow loping are the best two ways to get a horse in top condition. These gaits will build up muscle and lung capacity allowing the horse to perform better and not be gasping for air after a run. Part of getting your horse into shape is building his lung capacity and stamina. Having an exercise program for your horse is the best way to monitor what exercise your horse is getting. This makes it easier to add or take away parts of the program according to his condition and needs.

Find a good, safe place to exercise your horse. An arena is good because of the cushion of the dirt or sand, but can become very boring for both you and your horse. If you have a large pasture you can do most of the exercising there. Dirt roads without rocks are good for this because the scenery isn’t so repetitive. Make sure that you don’t exercise your horse on ground that is too hard, like on roadways, cement or icy ground. Always put protective boots on your horse’s legs before riding to protect his legs from injury.

To get your barrel horse in condition you should work up to riding him six to eight miles three or four days a week. These days should consist of warming up with a walk, long trotting and slow loping. In the beginning you should do more walking and slowly take the walking time and add it to the trotting and loping segments. After walking a half of a mile, alternate long trotting and slow loping for a half of a mile. Do this for a week and then add another half of a mile. It can take months to reach the full six to eight miles, but getting a horse in top condition takes time and patience. Of course, if your horse is in good shape before starting the program you may increase the mileage faster.

On the days you aren’t following the exercise program you should your horse lightly or exercise him in a round pen. Allow your horse at least one day off a week to rest and relax. Turn him out in a pasture to run freely or lay around. This allows his muscles to still work, but at his own, natural pace. This also allows him to relax and not become bored with the exercise program.

After following this program for about 90 days you should see a vast improvement in your horse’s condition and stamina. He is almost at his peak performance at this point. Now you can add a sprint to your exercise program on one day of the week. Start out with a walk and trot to get his muscles warmed up and stretched. Ask your horse for a sprint for about 250 yards. Ask for as much speed as he will give you, allowing him to run as fast as he can. Slowly bring him down to a lope, trot and then a walk. Walk him until his breathing is even and he is cooled down. This does not need to be done more than once a week. If you are running your horse at a barrel race almost every weekend, you can skip this part of the workout.

Once you start competing regularly this rigorous exercise program can be cut down to a maintenance program. If you are competing almost every weekend you can shorten the exercise down to 45 minutes of walking, trotting and loping three to four days a week. Always be sure and give your horse at least one day off a week and don’t ride him hard every single day. Horses get bored with routine and can start to misbehave. Remember to not work him too hard the day of or the day just before a competition.

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How To EASILY Make Your Penis Bigger In Just 6 Minutes (While You Take A Shower!)

You get up in the morning and you start your usual routine. Part of your usual routine includes taking a shower. Except now, you’re just simply adding in one extra step to that part of your routine. While you are taking a shower, you’re doing things that will make your penis bigger!

Sounds pretty freaking awesome, doesn’t it?

I mean, what man wouldn’t want to add length, girth, and more to his penis erection… while in the shower… WITHOUT using crappy tools… and WITHOUT having to take dangerous pills?

Well, this is absolutely possible. The key is to do this with 100% all natural penis enlargement.

Natural penis enlargement involves using nothing but your two hands and performing unique exercises on your endowment to enhance all aspects of your penis… naturally, consistently, and permanently.

Sounds good? Great!

I have for you below a beginner routine you can do the next time you take a shower. The routine is very easy and it should only take you six minutes to do.

Let’s get started…

Step One – Allow your penis to warm up. This is very simple. Since you are doing these routines while taking a nice hot shower, warming your penis up is already done… with the hot shower! Just let the water hit your manhood for about 2 minutes.

Even though warming up is very quick and easy, do not, I repeat, DO NOT underestimate the importance of warming your penis up prior to doing natural male enhancement.

Most men assume that since this type of enlargement is so easy and gentle, that warming up is not really necessary. Well, the fact of the matter is that yes, this method is gentle, however, it is EXTREMELY effective! If you don’t warm up or if you do the method too aggressively, side-effects are sure to happen.

Step Two – Do the initial lengthening exercise. To add length to your erection, with this step you’ll do the basic stretching exercise. These types of exercises mimic what DANGEROUS hanging weights do… but without the SCARY side-effects!

Alright, to do the basic lengthening exercise, simply make an O.K. sign with your right hand. With your three fingers facing upwards, place the circle of your O.K. sign right below the head of your penis. Gently pull on your penis without removing your hand for 2 seconds. Now let go. Repeat all steps with your left hand. Do 20 repetitions with each hand.

Step Three – Do the initial thickening exercise. What you’re doing here are the basic introduction Jelqing routines.

With doing this exercise, you’re going to keep your O.K. sign from the lengthening workout above. Except this time you are going to put the circle at the BASE of your penis.

Starting from the base of your penis, gently but firmly move your hand towards the head of your penis, and then release your grip right before reaching the head. Repeat with the opposite hand and then do 20 repetitions with both hands in a rhythmic motion.

Step Four – Finish off with 20 PC muscle contractions. The PC muscle is a small muscle between your anus and testicles. Have you ever tried to make your penis move without using your hands? That strange feeling muscle making that happen is your PC muscle.

Now, to do contractions, all you need to do is contract this muscle in a “pulsating” rhythm 20 times for 20 seconds. Rest for 20 seconds, and then repeat the set 3 times.

That’s it!

Just remember, with doing these exercises, you want to encourage growth… not force it. It’s important to stay CONSISTENT… but just don’t over do it.

The above is the basic exercise routine for beginners to get started with natural penis enlargement. By following those steps above, you can grow up to an extra inch within 4 months, plus see a noticeable thickness increase.

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Use This Old School Neck Workout To Strengthen Your Neck

Other than aesthetic reasons building your neck using neck workouts has the added benefit of reducing injury to this area if you are an athlete. Boxers and wrestlers especially train their neck. It also allows you to take a punch to the jaw better as your head will be sturdier, but do try to block the punch instead of taking one.

The Best Neck Workout

Here is a neck workout you can use to build an impressive neck. It comprises two neck exercises, with an easier version for you guys to practice before performing the hard version. If you are involved in heavy contact sports like MMA, boxing, wrestling, rugby, American football or just want to look like you have pythons crawling out of your collar, do try the following neck exercises.

Preliminary Wrestlers Bridge

Lie on your back with the bottoms of your feet on the surface, with your hands each side of your scalp with fingers towards feet. Propel your body away from the surface until your hips are high, with your trunk plus limbs forming an arch. Lay the apex of the head on a flat rolled up towel. This is the starting position. Now keeping both your hands and also the head touching the surface, bring down your head until your neck and upper shoulder muscles rest on the surface. Now steadily raise your head back upward using only your neck muscle plus palms.

Full Wrestler's Bridge

Lay on your back with the bottoms of your feet on the floor, together with hands either side of your skull, with fingers pointing towards legs. Push your body off the surface until your hips are high and your trunk plus limbs form an arch. Relax the apex of your head on a flat rolled up towel. Steadily take both your hands off of the floor until just the head and feet are on the surface. Rest the arms along your chest. This will be the start point. Now, lower yourself down little by little once again using only your neck muscles and come down until eventually your neck and also upper shoulder area touch the ground. Gently push back up with your neck muscle to complete 1 rep.

Preliminary Front Bridge

Kneel down on the floor with your knee joints wide apart. Bend over forwards, inserting the palms on the floor, and place the top of one's skull in the middle of your hands. Rest your head over a slim cushion. Take away both your hands, until finally all the pressure goes through the knee joints, shins, feet and also head. Place both your hands at the rear of your back. Enable your head to pivot back until your nose reaches the floor. Return back to the beginning then rotate the head rightwards, move back to the beginning then rotate the head left. Return to the beginning position again and perform repeatedly.

Full Front Bridge

Enter into a wide position with the feet greater than shoulder length apart. Bend forwards at the hips, putting your hands on the surface with your skull in between your hands over a narrow rolled up towel. Clear away both your hands until eventually it's just your feet and head making contact with the floor. Right here is the beginning position; now rotate backwards till your nose touches the floor. Return to the initial position and rotate your head right. Go back to the start and pivot the head leftwards and go back to the start position. That is just one repetition and continue for designated amount of repetitions.

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Revealed – The Very Best Exercise For You

Many people ask me, what is the best exercise for me, or which exercise should I be doing.

The answer depends on where you are up to, for example if you are just getting back into activity or if you have never been an exercise person, then… Drum Roll! The very best exercise is the one you will do!

It’s as simple as that. It doesn’t matter what the latest book say, or the chiselled trainer recommends, if you don’t like it you won’t do it.

Who cares if the celebrities are doing it (they probably aren’t anyway) who cares if your sister in law swears she got her great butt from a certain exercise, if you don’t like it then it won’t happen, at least beyond the first few days or weeks.

So many pieces of expensive lie dormant in the back of garages, or neatly folded under beds gathering dust. Because they seemed like such a good idea at the time and the TV infomercial was so compelling.

Unfortunately most of these gadgets are as good as useless and most people give up on them. So what would you do, here are a few tips.

A daily intentional walk

Walking a little further to work or to the shops.

Doing something regularly at home such as a few squats or push ups every 60 minutes.

Dance around the house.

Power cleaning!

Join a class that you would like, but don’t buy any special clothes until you are sure it is a class you will persist with.

Run, swim, cycle etc.

The bottom line is that you will make the time to do it.

If you are already in the routine of being active then it’s still important to add in exercises which you will enjoy over time.

Or you may have a sport or hobby which requires a degree of fitness and you wish to enhance it. E.g. My passion is martial arts, so I choose exercises which will enhance my strength, flexibility endurance and speed. Some Of these exercises I may not like much, but the benefits for my martial arts make it worth pursuing.

For me convenience is important I like to do body weight exercises in a park close to home, and I dislike gyms so I choose activities to suit me, and my time schedule.

There are so many possibilities, and if you are stilled confused, get out of your chair and go for a walk while you are thinking about what you will do, perhaps walk to a library or book shop and get some inspiration.

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How to Manipulate the Tempo of a Rep For Building Muscle

One common thing I notice in the gym is people ignoring the tempo at which they do their reps and sets. Tempo happens to be just as important as reps and sets when it comes to constructing the perfect workout for building muscle. Before I begin talking about tempo just let me give you my explanation. Tempo is the speed at which you lift and lower the weight at, the pauses at the top and bottom of each rep, and the overall time of the set. Next let me tell you how to read tempos because they are written out normally with just numbers in a line. An example of a tempo written out would be 4242. This means you raise the weight for four seconds, pause for two seconds at the top of the rep, lower for four seconds, and finally pause for two seconds before you move on to the next rep.

Some people write them out with just three numbers such as 313 and ignore the pause at the bottom. I prefer the pauses because they stop momentum, and if you are just swinging the weight up and down this takes a lot of tension off of the muscle. Another thing to be aware of is if the tempo contains an “X.” All that means is to explode as fast as you can on the way up. Seems simple enough so lets get into common manipulations of tempo. One thing to note really quick. Some people write tempos the opposite way I do. Some have the eccentric or lowering the weight part first. Just be aware because their is no universal law to writing tempos.

Quick Tempos

Quick tempos are typically not used for muscle building workouts because they do not keep the muscle under tension long enough. Instead they are great for explosive training. A common explosive training tempo would look like X0X0, or as I call the hugs and kisses tempo. Explosive training is just fast movements meant to reflect those in sports normally so athletes can gain strength to call on and use fast. Normally explosive training is not done with to many dumbbells and barbells, but instead you use mostly bodyweight exercises and medicine ball exercises. Medicine balls are great for explosive training because you can throw the ball and do movements that are impossible with a dumbbell. Bodyweight exercises are easy to manipulate for explosive training because you can lift yourself off the ground. Push ups where you push away from the floor as hard as you can so you go into the air, and jumping squats are both fine examples of bodyweight explosive training.

Slow Tempos

Truthfully I do not see much value in really slow tempos, and by slow I mean greater than 15 seconds a rep so the tempo would be like 6262. As the saying goes “Train slow be slow.”

Muscle Building Tempos

Now to get to the bread and butter of manipulating tempos. If you wish to do this for muscle gains you probably already know that you should use 8-12 reps. At least that is commonly known, but to even get more detailed in your workout plan for muscle building you want to use tempos that can keep the muscle under tension for 40-60 seconds. Anything under that will come out with a strength gain and anything above 80 or so seconds will come out with aerobic gains. The best is between 40-60 seconds. To get our time between those recommendation we need to do about 5-6 seconds a rep. So my recommend tempos would be 1131, 1121, or even 1221. Any one of those will be great because with 8 reps the seconds come out to about 40-48, and with 12 reps they come out to 60-72 seconds.

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Vince Del Monte – Is He the Man to Help You Explode Your Muscle Growth?

If you’ve been searching far and wide for information on muscle building online, then you’ve no doubt at some point come across the name Vince Del Monte.

If you just found yourself asking, “Vince who??”, here’s a bit of background on the man himself.

Author of the best selling online weight gain guide, “No Nonsense Muscle Building”, Vince Del Monte has sold thousands of copies of his award winning guide and helped an army of skinny guys (and girls!) achieve their goal of building their perfect physique.

Starting out as an extremely skinny guy himself (he was a long distance runner! Ever seen how skinny those guys at the Olympics are??), he managed to pack on 40lbs of brawn in the space of 6 months and went on to become a Canadian fitness champion!

If you’re unsure, that is an AMAZING result for such a short space of time. In his program he shares with you ALL of his secrets so that YOU too can emulate his muscle building success. Nothing is left to the imagination and this is exactly what a beginner needs to start building muscle fast!

So, how good is the book really?

Having reviewed Vince Delmonte’s online program, I can honestly say I was impressed (and that doesn’t happen easily!). If you want to see the full review, check it out here

Being a Level 4 personal trainer on the register of exercise professionals, I had my B.S radar on full beam while reading Vince’s guide but there wasn’t anything I found to be questionable and everything he claims is backed up by scientific research. It certainly helps that he is qualified to talk about what he does!

A breath of fresh air in this modern era of online information where everybody claims to be a “guru” with many not ever having stepped into a gym in their lives and lacking qualifications!

Bottom line, if you’re just starting out and/or struggling to build muscle, this is the book that will have you building muscle and turning heads now! Forget wasting your money on the latest and greatest supplement out there (that doesn’t work!) – The most powerful tool you can arm yourself with is knowledge and application of that knowledge!

Get out there and build some muscle!

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Killer Alpha Male Chest Workout

Everyone wants to develop a lean muscular physique. The quickest way to get there and stay there is via resistance training. My favorite style of resistance training is old school weight training accompanied by the sound of clanging plates with heavy loads on a barbell. Do you know who trained/trains like that? Arnold, Zane, Reeves, Coleman, and Cutler are a few of the guys with that training mentality. What do you think of their physical development? These men have mastered the Alpha Male Physique.

Though a well balanced physique is essential, nothing screams Alpha Male Physique like a HUGE MUSCULAR CHEST. Let’s look at Arnold… arguably the greatest chest of all time. How did he get there? He trained with intensity. He trained with power. He trained with a goal in mind. He trained with real deal heavy weight Home Gym. The result was a chest that made history. As far as I’m concerned, if it’s good enough for Arnold it’s good enough for all of us!

There are many maximum lift milestones along the way of building your ultimate alpha chest. Oftentimes 135 lbs, 225 lbs, 315 lbs, 405 lbs and even heavier weights are popular goals that we aspire to conquer at one point or another during our training careers. Others take more of a “pound for pound” approach to measure their success. Some people have the goal of benching their bodyweight, 1.5 times their body weight, or even twice their body weight. Most of the time when people talk about this, they are talking about their Flat Barbell Bench Press One Rep Max. This is a great exercise and a good way to establish quantitative goals; but, don’t forget the ultimate goal. The ultimate goal is a great chest… not just moving a certain load on the bar (unless you are a power lifter). The great chest you are going to create is a result of more than just the development that comes just from Flat Bench.

So how do you develop your most impressive chest?

You need to pack on lean mass and slash excess fat. Like the greats, you must move serious weight and focus on training all areas of the chest. Often people do just flat bench and forget about the variations to get well rounded results. To put on slabs of pectoral beef you must hit flat, incline and decline chest movements. Time and time again you will see chests that look like ski slopes. There are two reasons for this. The first reason is simply excess adipose tissue. Extra fat on the chest it tends to collect at the lower portion of the pec area. This creates the “slope effect.” To lose this one has to lose total body fat. The second contributor to the “slope effect” chest is that the mid and lower portion of the pecs are somewhat developed; however, the upper portion is severely underdeveloped. This is a result of doing just flat bench and neglecting incline movements.

You combat this and build your alpha chest by following a well designed chest training program that puts an appropriate emphasis on the upper chest, mid chest, and lower chest. One way to ensure this is to start one out of two or two out of three chest workouts with the emphasis on the upper portion of the chest. To place more emphasis on any particular muscle group simply start the workout with exercises that are specific to that area. Because you are fresh at the beginning of the workout the results for that area will often be greatest. I suppose by now you are looking for a killer Alpha Male Chest Workout? Well here you go!

Sample Workout

Month One

Incline Barbell Bench Press: 3x 15-20 reps

Decline Barbell Bench Press: 3×15-20 reps

Flat Barbell Bench Press: 3×15-20 reps

Feet on Bench Push-Ups: 2 sets of MAX reps (one minute rest between sets)

Month Two

Flat Barbell Bench Press: 4×10-15 reps

Incline Barbell Bench Press: 4×10-15 reps

Decline Barbell Bench Press: 4×10-15 reps

Hands on Bench Push-Ups: 3 sets of MAX reps (one minute rest between sets)

Month Three

Incline Barbell Bench Press: 5×5-10 reps

Flat Barbell Bench Press: 5×5-10 reps

Decline Barbell Bench Press: 5×5-10 reps

Regular Pushups: 4 sets of MAX reps (one minute rest between sets)

Now you know what to do. How do you go about getting it done? You need the proper equipment. There are many options out there; but, don’t be fooled by inferior products. Make sure to invest in a bench that can handle the weight you can do today and more importantly the weight you will be able to do tomorrow. Also chose a piece of equipment that offers versatility while maintaining the integrity of each position. Often companies cut corners and the functionality is sacrificed for increased versatility. When it comes to a piece of equipment that is both functional in all positions and versatile, which leads me to the most fit equipment for these kind of workouts.

More versatility exists because of the dual sided racking station posts. You can use them for holding the barbell elevated to shoulder height for squats. Or you can rack a loaded barbell at hip height for rows, or deadlifts from the opposite side of the bench. No matter how you look at it there are numerous options and no excuses when using this sturdy and versatile bench.

No more excuses! It’s time to make it happen and create your Alpha Chest.

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How To EASILY Make Your Penis Bigger In Just 6 Minutes (While You Take A Shower!)

You get up in the morning and you start your usual routine. Part of your usual routine includes taking a shower. Except now, you’re just simply adding in one extra step to that part of your routine. While you are taking a shower, you’re doing things that will make your penis bigger!

Sounds pretty freaking awesome, doesn’t it?

I mean, what man wouldn’t want to add length, girth, and more to his penis erection… while in the shower… WITHOUT using crappy tools… and WITHOUT having to take dangerous pills?

Well, this is absolutely possible. The key is to do this with 100% all natural penis enlargement.

Natural penis enlargement involves using nothing but your two hands and performing unique exercises on your endowment to enhance all aspects of your penis… naturally, consistently, and permanently.

Sounds good? Great!

I have for you below a beginner routine you can do the next time you take a shower. The routine is very easy and it should only take you six minutes to do.

Let’s get started…

Step One – Allow your penis to warm up. This is very simple. Since you are doing these routines while taking a nice hot shower, warming your penis up is already done… with the hot shower! Just let the water hit your manhood for about 2 minutes.

Even though warming up is very quick and easy, do not, I repeat, DO NOT underestimate the importance of warming your penis up prior to doing natural male enhancement.

Most men assume that since this type of enlargement is so easy and gentle, that warming up is not really necessary. Well, the fact of the matter is that yes, this method is gentle, however, it is EXTREMELY effective! If you don’t warm up or if you do the method too aggressively, side-effects are sure to happen.

Step Two – Do the initial lengthening exercise. To add length to your erection, with this step you’ll do the basic stretching exercise. These types of exercises mimic what DANGEROUS hanging weights do… but without the SCARY side-effects!

Alright, to do the basic lengthening exercise, simply make an O.K. sign with your right hand. With your three fingers facing upwards, place the circle of your O.K. sign right below the head of your penis. Gently pull on your penis without removing your hand for 2 seconds. Now let go. Repeat all steps with your left hand. Do 20 repetitions with each hand.

Step Three – Do the initial thickening exercise. What you’re doing here are the basic introduction Jelqing routines.

With doing this exercise, you’re going to keep your O.K. sign from the lengthening workout above. Except this time you are going to put the circle at the BASE of your penis.

Starting from the base of your penis, gently but firmly move your hand towards the head of your penis, and then release your grip right before reaching the head. Repeat with the opposite hand and then do 20 repetitions with both hands in a rhythmic motion.

Step Four – Finish off with 20 PC muscle contractions. The PC muscle is a small muscle between your anus and testicles. Have you ever tried to make your penis move without using your hands? That strange feeling muscle making that happen is your PC muscle.

Now, to do contractions, all you need to do is contract this muscle in a “pulsating” rhythm 20 times for 20 seconds. Rest for 20 seconds, and then repeat the set 3 times.

That’s it!

Just remember, with doing these exercises, you want to encourage growth… not force it. It’s important to stay CONSISTENT… but just don’t over do it.

The above is the basic exercise routine for beginners to get started with natural penis enlargement. By following those steps above, you can grow up to an extra inch within 4 months, plus see a noticeable thickness increase.

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