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How to bring a girl to orgasm.The sweetest places in women

Women often imitate an orgasm so as not to offend their partner. This guide will help you make sure that your lady's moans are sincere.

3 main myths about sex
The penis is the main tool for satisfying a woman
You are probably used to thinking that the bigger the penis, the better, and the longer you hold out, the more pleasure she will get. All this is a lie. But the truth.

Researchers asked hundreds of women directly what was most important to them during sexual intercourse, and none of the participants mentioned penis size. Instead, women said they were crazy about men who cared about their pleasure.

Good sex ends with simultaneous orgasm
This is what they show in movies: a man enters a woman energetically, and-Yes, Yes, more! — they both experience a quick and fabulous orgasm. In fact, simultaneous orgasms are a myth.

To bring your partner to orgasm, you must be focused on her feelings, and to experience it yourself — completely immerse yourself in your own. As you know, it is difficult to combine this. The partner can experience pleasure both before and after you. And it is much more convenient than to achieve simultaneous discharge.

To achieve orgasm, women need sexual intercourse
According to the most optimistic estimates, only 15% of women can get an orgasm as a result of sexual intercourse. The remaining 85% need clitoral stimulation.

how to bring a girl to orgasm: data from anonymous surveys
Data from anonymous surveys conducted by the author of the course on female sexuality, Lori Mintz, among women over the past few years
The clitoris is the key to a woman's orgasm. This is further proved by the fact that only 1.5% of women masturbate using an object in the vagina. Another 12% do the same while touching their clitoris. And the rest — a whopping 86.5% - get pleasure exclusively through clitoral stimulation. So the main thing to remember is that frictions lead to orgasm for you, but not for your partner. Her point of pleasure is the clitoris.

How to do it right
With myths sorted out, let's get to the point. You have a date, and you really want the girl to remember it for life. You will have to go through three stages: how to prepare, lay out in bed, and then consolidate the impression. Let's start with the first one.

Find out where the clitoris is located
A recent study showed that 25% of men can't find this organ on the chart. Check yourself and look at the female physiology again.

how to bring a girl to orgasm: the Structure of the female sexual organ
Illustration from the book " How a woman wants»
If the pictures do not inspire you, you can watch a video about female Masturbation, but not from porn, but realistic. Female sexuality expert Lori Mintz advises viewing any (or all) of the 50-plus instructional videos on the site In them you will see 12 ways of clitoral Masturbation.

Arrange for sex
It often happens that one partner wants to have sex, and the other intends to prepare for the exam, work, watch TV, or just go to bed early. Agree on a sexual adventure in advance — then the girl will be ready for what is waiting for her, and it will be easier for you to achieve your goal.

Get rid of stress
In 80-90% of people (both women and men), stress reduces interest, and in almost all it reduces the ability to have fun. Even those 10-20% of us who are in a state of nervous tension have an increased interest in sex.

If your partner works from morning to night, pulls a mortgage and three children, experiences constant stress, you can forget about orgasm. Therefore, before you go to bed activities, spend 20 minutes or even an hour to relax in a comfortable environment.

Ask the girl what helps her recover. A bath, a walk, sports, cooking, intimate conversations, a glass of wine — anything to make it work.

Create a context
Female pleasure is closely related to the context-external circumstances and internal state. What exactly sets a woman up for sex depends on her. But usually the ideal context for sex = low stress + admiration for the partner + erotic environment. So candles, music and your irresistible appearance will not be superfluous.

Get to the point
Allow 20 minutes to warm up
Modern sex scenarios focus mainly on what you and your partner are doing between your legs, but most women need about 20 minutes to warm up (kissing, petting) before they start.

Ladies need time to get aroused and develop a sufficient amount of lubricant to make touching the genitals pleasant.

Here are a few ways to warm up:

Kiss each other on the lips-in all possible ways (gently, persistently, with the tongue, without it).
Kiss each other on the neck, ears, and other parts of the face while still dressed.
Stroke and caress each other through your clothes.
Roll over on the bed while still wearing your clothes.
Undress yourself or undress each other.
Stroke, kiss, and caress your partner's Breasts.
Play with her nipples: gently roll them between your fingers, suck, pull or pinch if it excites her.
Stroke and kiss each other's naked bodies without stopping anywhere for a long time. Many women say that they like it when their partner teases them for a while, touching their genitals, and then starting to caress them again in other places.
You can also take a shower or bath together, laugh, joke, and fool around. Show your imagination!

Take care of her clitoris
When you are both sufficiently warmed up, proceed to the main course-clitoral stimulation. Do this as long as you need to. In General, women need 15 to 45 minutes to orgasm. Interesting statistics: if you give clitoral stimulation 20 minutes or more, about 92% of your partners will experience an orgasm.

Tip: start by gently touching her clitoris, and let her tell you when you can increase the pressure. The clitoris is a very delicate organ, so it's better when she says "More" rather than " Oops!".

Find out what she likes
Women have different nerve endings. Therefore, there is no universal recipe for pleasure: everyone likes their own kind of touch.

To further complicate matters, we add that the stimulation a woman needs for orgasm may change at different times (for example, depending on the phase of the menstrual cycle). So only one thing will help to lead a woman to discharge — the desire to listen to her and hear her.

How do I know what a woman wants today? Here are three ways:

Just ask. Talking during sex can be very short, but they can have a significant impact on the situation. For example, you might say," say what you like, " or "I want you to say if it suits you, "or" I Want to please you. Show me what you like."
Let her fingers speak. Put your hand on top of your partner's hand, giving her a signal: you want her to show what kind of touch she likes. When she does this, follow her instructions (where, with what force, how).
Listen. Rapid breathing, increasing moans and requests to continue usually tell you that you are going in the right direction. But if a girl does not show emotions, most likely, something is wrong, but she is shy about saying it. In this case, go back to methods 1 and 2.
Experience an orgasm
You can first bring your partner to orgasm by stimulating the clitoris, and then go to sexual intercourse and get your portion of pleasure, or Vice versa. Don't try to have an orgasm at the same time — remember that this is a myth. Researchers even believe that it is undesirable for partners to achieve discharge at one time, since this deprives them of the pleasure of watching and feeling their partner's orgasm.

Enjoy a pleasant aftertaste
Talk after sex
It is useful for many couples to "process the information received" immediately after sex. This will help make it better next time. Ask the girl what she liked the most and what you can do better next time. Just don't make any claims: if there are serious problems, it is better to discuss them behind the bedroom doors.

Be series
Many women want to prolong intimacy after sex: cuddle, chat, or just fall asleep together. What you should not do is turn your back on your partner or immediately call a taxi.

Stay close and be careful. Remember that caring excites women much more than penis size and sophistication in love Affairs.
yesterday in 10:53 0 22

Coprophilia.I koprofil

Chasing pleasure, men and women often begin to experiment. Try new positions, places, to add to the sex elements of the game. Is there a line that can't be crossed, or is everything that both partners like always good and right?
Chasing pleasure, men and women often begin to experiment. Try new positions, places, to add to the sex elements of the game. Is there a line that can't be crossed, or is everything that both partners like always good and right?

Coprophilia - sexual attraction to various types of manipulation of the partner's feces, observation of defecation, eating feces (coprophagia), inhaling the smell of feces and looking at it (coprolagnia).

Coprophilia is a form of masochism and is an element in BDSM culture. This hobby has the form of a fetish and is an integral part of sexual intercourse for an individual.

5 ways to excite a man

What is the danger?

Feces contain a large accumulation of bacteria and fungi, and such "games" are dangerous for health, especially if one of the partners has a weakened immune system at the moment.

Where did this come from?

It is not known for sure why people can enjoy this kind of relationship. But according to the famous sexologist Z. Freud, the whole point is that the person was delayed at the "anal stage".

There are three types of stages that our psyche goes through, and we Mature as an adult and full-fledged person. This is the oral stage (from 0 to 18 months.), anal (from 2 years to 5 years) and phallic (from 5 years onwards).

Women and men have different views on morality

If at some stage of our development there is a failure (for example, stress), the consequences may not be predictable, and we can only learn about them in adulthood. For example, as a classic example, a child who is subjected to domestic violence in adult life most often becomes an aggressor in relation to children (their own or someone else's).

The motives of coprophilia

Coprophiles themselves characterize their relationships and addictions as the highest proof of love. "If I love you, I love you all! And the smell of your sweat, urine, and feces!"However, in fact, the attraction to coprophilia is the result of serious mental problems!
22 january 2020 0 68

Creating a Voodoo doll.How to learn Voodoo magic.

How to make a Voodoo doll with your own hands: step-by-step instructions
We are in a "Witch Happiness" is not supported malicious witchcraft. Remember that harming another person can also affect you. However, the technology of making a Voodoo doll itself remains the same, no matter what purpose you make it for. Therefore, we still provide a description of the process.

To make a Voodoo doll yourself, you need to do the following:

Step 1. We clean the materials from which we will make a Voodoo doll.

Before you go directly to creating a Voodoo doll, you must make an energy neutralization of your existing materials, that is, clean them. Most of the raw materials, such as buttons, fabrics, glue, paints, beads, are not of natural origin, which means that before they get into your hands, they have already absorbed the energy of many other people. You can clean materials using salt, incense, sandalwood oil, or ordinary earth.

Step 2. Creating a doll.

Making a doll is not just a collection of designer parts, but a real ritual that involves your thoughts, psychoemotional state and energy. A doll bought in a store does not have the same power as a homemade product. When making a doll, you must think correctly and not mix your intentions with emotions.

For example, if you want your magic product to bring you wealth and good luck, during the production of the doll, you must constantly think about finances, returned debts, repaid loans and other operations that will be resolved in a favorable way for you. If you want to make a powerful Voodoo doll, you should pay attention to what you say, how loudly, with what force and intonation you do it. Do not be silent, but you should not raise your voice too much, using curses and rude words, because you want to charge the doll with positive energy.

Step 3. We consecrate the created Voodoo doll.

Buy a candle from the Church that you will need to perform the Voodoo doll consecration ceremony. Light it in front of you, set fire to dry sage, cedar needles, or incense. Take the doll in your hands and hold it over the candle. Cast a spell:

"I sanctify you with the powers of Earth, Water, Fire, Air, and spirit. I implore you to serve the good, to obey my will and God's. I call you to be faithful to your master in this world, between worlds, and in all worlds. So be it»

These words need to be said seven times. When the ceremony is over, the doll will go into service to you, and you will be the only owner of it. Be careful, no one should know about your Voodoo doll, especially not let anyone look at it or touch it. After the ceremony, you need to give the doll a name. So your doll will "come to life". Name it after the person you associate it with. Thus, you will connect invisible threads voodoo doll with the object of magical influence.

What material can be used to make a Voodoo doll at home
If you want to make a Voodoo doll yourself, then first of all you should choose the material that is suitable for this. Synthetics are strictly prohibited. Only natural materials can be used in the manufacture of dolls.

Most often, the following materials are used to make Voodoo dolls:




Wool fibre.

Cotton fabric.

You can make a Voodoo doll of any shape, but if you make a doll for a person, it is advisable to give it the features of this person, that is, the doll must look like him. The doll must have legs, arms, and a head.

Read also: Proven and strong runic formulas and staves
What color to make a Voodoo doll
Yellow color symbolizes success, mutual understanding, attractiveness, and trusting relationships.

White is a symbol of peace, guardianship, integrity, a healthy spirit, healing, honesty, sincerity, and getting rid of slander.

Red is a symbol of passion, power, power, energy, love, and a healthy spirit.

Purple symbolizes the rich spiritual world, healing from physical and moral ailments, power, wisdom, communication with spirits, the possibility of foresight, resistance to black magic.

Green symbolizes financial well-being, wealth, prosperity, fertility, success, health, nobility, and rebirth.

Blue is the color of Mary Laveau, symbolizing strong sympathy.

Blue, Indigo-a sacred color that protects against dark forces

Pink symbolizes sympathy, affection, family comfort, nobility, selflessness, harmony, goodwill, happiness, success, friendship, morality.

Black-a sign of transformation, getting rid of harmful habits, but also sadness, quarrels, confusion, the evil eye; black doll-companion rituals of black magic.

Brown-a sign of hesitation, timidity and fearfulness.

Gray – the separation and the hopelessness of the situation.

Orange – victory, success, co-operation, rapid adjustment.

How to make a Voodoo doll yourself
How to make a Voodoo doll for a person
In order to make a Voodoo doll yourself, first make a base in the form of a cross, using twigs and sticks. At the point where they cross, use a coarse, strong thread for binding. Branches and sticks for making Voodoo dolls should not be dried up.

Making a Voodoo doll

Creating the body of a Voodoo doll, you seem to lay one layer after another, using pieces of fabric or bending straw. If you know where the victim has birthmarks or moles, then attach beads or beans to these places.

Voodoo doll per person

Tattoos and other acquired body changes are not important for a Voodoo doll, so they should not be labeled.

To create a strong connection between the object of magical influence and the Voodoo doll, use the victim's hair, nails, blood, or other biological particles.

Sometimes personal accessories and photos of the victim are attached to the miniature image of the doll, but the most effective way is to add the blood of the person-the prototype of the doll.

Think about the prototype of the doll all the time while you are making it.

How to make a Voodoo doll for love
A Voodoo doll can also help you in love Affairs: sew a red heart on the left side of your Voodoo chest. Now you can make a spell. To do this, use two black candles that need to be installed on the sides of the table on which the ritual is performed.

Imagine a sleeping loved one before your eyes, mentally linking his image with a Voodoo doll. After the object of your desire is connected to the puppet, you need to pierce your right thumb with a needle. As soon as you see the blood, put your finger to the heart of the product. Wait for the blood to fully absorb into the doll's tissue.

How to make a classic Voodoo doll
The new Orleans Voodoo movement created a classic model of a Voodoo doll. To make such a doll, you will need:

2 twigs;

rope or string;



2 beads or buttons;

fragments of the victim's clothing or hair, nails, etc.;

Spanish moss.

The materials needed to create a Voodoo doll are very easy to purchase, which makes making a doll quite easy. The only thing that is difficult to find is Spanish moss, which grows on new Orleans land. Instead, you can use cotton wool or straw.

Before you start making a Voodoo doll yourself, read these recommendations. First, no one should witness the process of making Voodoo. It is especially forbidden to observe the process to outsiders. Second: watch the lunar cycles. The growing Moon will give power to the "attracting" forces, and the "exorcists" will be effective on the waning lunar cycle. Third: if you want to make a powerful doll, watch your thoughts, emotions, and words. Do not curse anyone, because negative thoughts will fill the product with anger and negativity. Last: all materials at hand, including moss, must be subjected to a ritual of purification from dirt, insects and other debris that can provoke changes in the purpose of the Voodoo doll and disrupt the harmony of its action.

There are many models of Voodoo dolls, but you can make a classic one as follows.

First, two branches are crossed, which are connected in the middle with a rope. To make the connection more durable, use wax that rubs the rope or cord. Then you should wrap the moss around the doll, moving from the middle up, and then from the middle down. To avoid breaks, take solid pieces of material. Cut thin long strips of fabric that will be needed to wrap the doll's body. Pieces of cloth should be attached to the doll using thread or glue. Next, the doll's face is given human features. Beads or buttons replace the eyes, the mouth is embroidered with threads. Now it is necessary to fill the doll with the energy of the person-the object of influence. A tuft of the victim's hair clings to the doll's head. In addition, the doll must be given the maximum similarity with the same person, that is, to simulate his clothes, jewelry, face, etc., which uses fragments of the victim's clothing, blood. Now the product is ready, you can consecrate it and give it a name in the process of baptism.

Read also: Magic candles: how to use the power of fire
How to make a Voodoo doll out of thread
Voodoo doll made of thread

And now we will tell you how to make a Voodoo doll using threads and twine:

three lengths of thick copper wire;

thin threads;

twine or thick threads for knitting;

buttons or beads;


Process of manufacturing:

Two pieces of wire should be connected in such a way that two pieces remain free, from which the legs will later be made. From above, you need to form a small loop to create a head. Perpendicular to the wire, you need to attach another wire segment, from which you need to make the hands of a Voodoo doll.

Take a thick thread for winding the frame. You can also use twine, thanks to which the doll will be made more dense. A Voodoo doll can be any color, but it is better than the color of the selected person's skin. Thread or twine should be wrapped around the wire until you get parts of the doll's body that resemble hands, feet, and head.
20 january 2020 0 46

My wife loves anal!Acquaintance with anal sex

It cost me quite a lot of effort to bring these conversations back to our family. Once again, when we had a good sit, Irina still agreed to a Threesome. Without hesitation, I created a profile for her on a Dating site and started looking for a partner. How we did it, I think no one is interested. The main thing is that they found a normal guy, with a strong member and, according to his stories, a pretty impressive member. This was important, because I am not small, so for my wife it was important that not less than mine. In order to avoid any surprise waiting for us when our wish is fulfilled, we agreed that Irina goes to the first meeting herself. When she asked me to do this, I literally boiled inside with excitement, a member immediately stood up. Without wasting any time, we agreed to meet at the cafe the next evening. On my advice, Irina wore a short skirt that just covered the top of her stockings. I chose her panties, too, very inconspicuous. Top t-shirt. We agreed that he would keep me informed, and in the case of sex, he would record it on his mobile. Fully instructed, Irinka went on a date. Several times Irina called, said that they were already in the cafe, talking, etc. I was not interested in this, I was interested in what the sequel would be. Approximately 2 hours later, Irina called and asked in a slightly intoxicated voice: - are you sure? "Are you near him or have you moved away?" - I'm outside the cafe, he's inside. "Did you like him?" - Yeah. "You want it?" "I don't know. - Don't be shy, I won't swear... do you want it? I don't know... Well tell me. "Yes, I do – in a shy voice. "Does he excite you?" - Very... - You same likes borrow in your mouth? - Sometimes. "Do you want to take it from him?" - Yeah. Are you really sure? "I'm sure, love." Don't worry. Don't forget to record a video for me. Kisses. I love you, don't worry about anything. "I love you, too." After this conversation, it was time for a tedious wait. I was afraid to call, so as not to interfere, and she did not call. I had to sit on the Internet and watch porn with beer. 6 hours later, my favorite came home. A little drunk, with glowing fucking eyes, and I fancied that I could smell the scent of cock out of her mouth. "How's it going?" Got laid? "You won't kill me?" "No, really. I let it go. Did you record the video? - Yeah. "He's been roasting you for a long time." Probably 10 times. - Nu times 3 accurately fucked. - Yes traits with him, let-video'll look, then all going to tell. The video started with a completely naked Maxim sitting in a chair, that's the name of the guy. A member of lies, comes in themselves from recent fuck. Immediately is heard the voice of my beloved: - Favorite a video for you. Maxim just fucked me wherever he wanted, and I also carefully sucked him. After these words, the camera moved closer to Maxim, or rather to his penis. A member of, to word, and truth was quite big. In the frame, the fucking face of my pussy appeared, which immediately wrapped its lips around the limp penis and began to suck diligently. I learned to suck my pussy very well. Smoothly, gently begins to swallow the penis in her mouth, then just as smoothly releases, while all the time playing with the head of the tongue. Then, when the member got a little stronger, she strengthened it ... it no longer fits completely into her mouth and she pushes only half of it into her mouth. Maxim's moans are heard – Yes, she really can suck. Then he puts her crustacean and inserts it in her pussy. Begins a fairly rhythmic fuck, you can hear ringing slaps on her ass. Put the mobile phone and in the frame only part of her ass, pussy and forcefully driven into it a member is visible. Irinka moans... you can hear her sweet cries of " Yes, more, more, fuck...". Max rhythmically and rigidly drives his cock into her. Repeating "wow, that's a good bitch. I was lucky to find such a slut." After the guys put the mobile phone a little to the side, Irinka lay down and lifted her legs. Max climbed on top of her and immediately began to hammer furiously, wrapping his hands around her ass. Irina is already just screaming at every push. Max just rhythmically has my pussy. A few more thrusts and Irina bends like a wave, Max feels it and begins to drive his penis into her even faster. Irina finishes... a second passes and she is again covered by an orgasm under powerful thrusts. Yes, my girl was lucky today. Maxim gets off her, picks up blatantly by the hair, he goes and tips it to his dick. Irina gladly takes it in her mouth and begins to suck with double force. Max is heard: "Yes, you know how to work a whore's mouth. Come on, come on, take his cheek. Suck a bitch." Irina only purrs in response. She is clearly happy with two orgasms. Max gets tired of giving it to her mouth, he pulls it on himself. You can see how he pushes her ass to get a better grip and puts it on his penis. He lifts it and lowers it so that the bitch herself sits on it with her pussy. After a minute, Max begins to fuck my Irinka with great force (you can't call it anything else). Ira takes 15 seconds to finish again. Max stops, Irinka continues to sit on the penis herself. Giving her a little jump and plenty of pressure on her ass, max again puts her cancer. Heard of Irinina "put me in the ass". In the video, it's hard to see, I ask Irina if he shoves her in the ass, says Yes... she wanted to. Carefully inserting it in the ass, Max makes a couple of light movements, then begins to rhythmically tear it in the ass. 5 minutes later, Max whispers something to her. He stands up, picks up the mobile phone recording the video in his hands. Irina jumps on her knees in front of him and quickly takes his cock in her mouth. She then sucks it, then jerks off. After a couple of minutes, Irina shoots a stream of sperm in her face. She quickly shoves his cock back into her mouth and obediently accepts the sperm. Then he opens his mouth, shows that it is full and picturesquely swallows. Licks a member-the recording is interrupted. I couldn't stand it, so I jumped on her and fucked her. Due to overexcitation, I had 2-3 minutes. Then, lying in bed, I asked him to tell me what else was there and why it took so long. There was a surprise waiting for me. "You won't be mad at me?" "Me?" For what? You just got fucked by someone else, and I just kept fucking you for it. - You know, I'm not the only one who fucked me today - ??? Who else? - Cabbie. - Nu pay tell me, that this you today so broke up? "Well, it happened. Accidentally. I didn't even know how it happened. "You Know, when I got in the car, I wanted to call you first." But then she changed her mind. Apparently I forgot to exit the menu after recording the video and it accidentally turned on. While I took my phone out of my bag and stopped it, the taxi driver had already heard about how and where I fucked, how I sucked... He looked at me like that, I was already embarrassed. And inside, something skipped a beat. I haven't recovered from max yet. The taxi driver drove in silence for a minute, then asked if I had any money. And I spent it in a cafe, max promised to give it to Me, and I completely forgot about it. I remembered only when the taxi driver asked. He stopped the car and said, " Maybe we can make a deal." I asked in what sense, and he leaned his hand on my chair, and the second gently touched my knee, then my chest. Says, " Well, you like to fuck." And at this time, somehow managed to push his hand under my skirt, right into my panties. Before I knew it, he was stroking and kissing my neck. And Max, and excitement, and alcohol, and a brazen taxi driver, all mixed up in one pile and I just flowed like a bitch. He fumbled in my underpants, looked up from the neck and asked: "well? Will you suck me a little? I nodded. He tilted my head to my fly, unzipped it, and pushed his cock into my mouth. I started to suck slowly, and he went somewhere. After 5 minutes, we stopped in a courtyard. He said that it would be inconvenient to fuck me here and we went to him. When we got into the Elevator, he lowered it down again, said that it was a long way to go and there was time for him to suck. While we were in the Elevator, I kept sucking on him. Then we went to his house, he put me on the bed and fried me in the pussy. You know, he also had a pretty big one, I also managed to cum under it several times. Then we went to have tea in the kitchen. While drinking tea, he kept stroking my hole. Then he made her get up with cancer, then shoved his fingers into her. Then just sat down. Then again put the cancer and began to shove them in the ass with the words "how could I have forgotten you in all holes you can." I walked around the front, made him lift his cock with his mouth, then inserted it into my ass. You should have seen how he fucked me in the ass. I felt so good. He took me by the hips and just impaled me on his stake. Then he finished right in the ass. We sat and smoked, and I got out and he took me home. When we arrived at the entrance, he asked if I liked it. I said Yes, and he offered to blow him in gratitude. She gave him one last suck (and I thought she smelled like a dick) and left her phone number... you don't mind me fucking other people, do you? - No, my love, but I need to know everything... After that, we had a very rough sex, after which my pussy just passed out. Yes, so much fucking she never got. A sequel may follow.
17 january 2020 0 144

The secret to quickly gain muscle mass at home.The principles of muscle mass

Weight training at home is not based on a large number of repetitions of the same exercises. Classes should be based on movements with a large weight and a small repetition of movements. If you stick to this scheme, the result will not be long in coming. After a minimum time, you will see increases in volumes.
To pump up the muscles of the arms and back, you need to practice on the bar. For additional weight, an ordinary backpack is used. It is put in sand, Packed in bags, for weighting. Approximate weight-from 20 kilograms.
When drawing up a training program at home for weight, it is necessary to take into account that it takes at least seven days to restore the muscles.
The session lasts at least 45 minutes. For a certain group of muscles, a separate training session is assigned. It is necessary to focus on:
Pectoral muscle.
As these muscle groups increase, other muscle elements begin to develop. It is necessary to perform exercises for the biceps, abs, triceps and shoulders. Training on the chest, back muscles and legs must be separated. When exercising for weight gain at home, an additional weight is used, which allows you to perform up to eight sets.
The number of repetitions per press must be at least 14 times. The latter are performed at the limit of their capabilities. Rest for 2 minutes is required between repetitions. As the volume increases, the weight also becomes larger.
There are certain rules "how to build muscle at home" that should be followed:
It's better to train with a partner. At home, it is possible to engage with a friend who can insure.
It is necessary to perform the exercise until complete muscle failure. This way the result will be visible in the minimum amount of time.
It is important not to pay attention to external stimuli. These include TV, computer, etc. for better concentration, it is possible to put on headphones and listen to your favorite music. It is important to focus on the training itself.
The main rule is consistency.
Exercises for gaining muscle mass at home
Beginners should choose basic techniques that help pump the upper body and large muscle groups. There are such techniques for building muscle mass at home:
Squeezings. Run from the floor. Don't spread your arms too wide. For beginners, it is enough to perform the exercise 20 times in 3 or 4 sets. Between sets, it is important to give the body a rest to prevent burning a large number of calories and to recover.
Chin-ups. Performed on uneven bars. The muscles of the arms, shoulders and back are worked out. At home, it is possible to pull up on chairs. The exercise is performed 10-15 times in 3 sets. It is important to make sure that the chairs are well fixed so as not to get injured.
Exercises for weight at home with weighting. Dumbbells are used for additional load on the muscles. This will make the session more effective.
The thrust to the belt. To do this, you must be in a lying position on the sofa or bed on one side. The dumbbell is placed on the floor and then pulled up by hand to waist level. Performed 10-15 times. Then you should change your hand, position, and repeat the exercise. There must be at least three approaches.
Extension of arms with dumbbells. Helps pump up the triceps. The dumbbell rises above the body, the arm is bent at the elbow in the opposite direction towards the back. The exercise is performed in 3-4 sets. It is worth doing 10 times on one hand.
Training program at home for weight-squats with dumbbells. At the same time, the quadriceps of the thigh, the muscles of the buttocks and back swing. Repeat the exercise 3 sets of 15 times.
Calf muscle training. They can be used with or without weighting. It is possible to perform spring-lifting on the toes. Do 3 sets of 25 times.
Footsteps on the hill. The back surface of the thigh and buttock muscles are loaded. A stable chair or nightstand is used as an elevation. Training at home to gain muscle mass occurs with the use of dumbbells. It is necessary to stand in front of the hill and perform ascents. To do 3 sets of 20 times for 10 repetitions on one leg.

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Twistings. Exercise for working out the press. 3-4 sets of 20-30 repetitions are performed.
Bench press and standing. Chest and shoulder muscles develop. Instead of a rod, it is possible to use ordinary bottles filled with sand. For the bench press, you need to lie down and take the bar wider than your shoulders. Then the projectile rises and slowly descends to the chest. Perform 4 sets of 10-12 times. For a standing press, the legs are shoulder-width apart and the knees are bent. The projectile is held at the Delta level. The arms rise up on the exhalation and unbend at the elbows. Then they are lowered to the starting position. 3-4 sets are performed 12-15 times.
In order for the program to gain muscle mass at home to bring a positive result and be effective, it is necessary to adhere to proper nutrition. After 2 or 3 months, you should change the set of exercises. This way the body will perceive new physical activities, and the muscle mass will continue to increase.
What do I need to eat to get high?
To increase muscle mass, it is important not only to train a lot, but also to eat properly. Nutrition should be complete, accurate and balanced. It is necessary to eat from 4 to 6 times a day. You should make a specific schedule for eating.
You don't need to starve yourself. This will have a bad effect on the health and well-being of the person. It is necessary to eat more high-calorie food to maintain a positive energy balance. Foods should contain enough vitamins, trace elements, minerals, and antioxidants.
For rapid muscle growth, you should eat food with more calories than you spend. Protein is the building material for muscle mass. After exercise, you can drink a protein shake.
It is necessary to exclude harmful products from the diet:
Confectionery. They contain a lot of sugar.
Food with a large amount of fat that is fried in oil.
Canned goods. It is better to eat fresh vegetables and fruits.
For best results, it is necessary to abandon bad habits such as taking alcohol and Smoking. It is important to have a healthy sleep.
How to build muscle at home? It's very simple. The main thing is desire, motivation, training and proper nutrition.
Contraindications and nutrition errors for gaining muscle mass
A diet for increasing muscle has almost no contraindications, since there are no strict restrictions on food that can adversely affect health. It is important to carefully use the diet for people with a weak heart, as it requires strong physical activity to achieve a positive result.
It is also not advisable to use a diet if the cholesterol level is elevated. And it is important for healthy people to check this indicator. Before using it, you should consult with a specialist, a nutritionist.
Block related articles
What mistakes do people often make in their diet? There are such:
Just a protein Breakfast.
A large amount of carbohydrates after a workout.
Not using protein shakes.
Ignoring the BCAAs and glutamine.
Little water is consumed per day.
Use only complex amino acids.
Breakfast should be multi-step, so that you can start all the processes to stimulate the appetite. After a workout, you don't need to immediately cram in fruits and other carbohydrates. It is better to eat food rich in protein-meat with a side dish.
15 january 2020 0 126

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How to become desirable for men?
Desirable for men wants to become, perhaps, any representative of the fair sex. And it's not just about girls who are in the so-called active search. Yes, even married or in a serious long-term relationship ladies dream of becoming desirable for men. And the point here is not that they will go to the left, but that feeling the views of the opposite sex, full of desire, a woman blooms and becomes much more confident.

Every representative of the fair sex should know and always remember one simple rule. Only a beautiful, well-groomed and liberated woman can be desirable. This means that the way to win in this area is hard work, perseverance, self-belief and, of course, the rejection of some habits, which, however, can hardly be called useful. In some cases, in order to become desirable, it is necessary to completely reshape the usual way of life, or, in other words, to get out of your favorite comfort zone. In any case, in order to understand how to become desirable for men, you should first find out what female traits and behaviors of the stronger sex do not like, so as not to make mistakes when creating an ideal female image.

What kind of woman would men not want?

What kind of woman would men not want?
Men are repelled by women who do not watch their appearance at all. This does not mean that you need to immediately rush to all the newfangled trends. No. Here we are talking about the fact that for attractiveness it is quite enough that the clothes were neat, neat, combined with each other and modestly highlighted the advantages of the figure, hiding its own shortcomings. Excessive wearing of trousers and jeans, equally act on men repulsive.

Speaking about the necessary physical data, for female attractiveness, we mean not some standard dimensions or shapes, but a General healthy physical condition. Men in any case will not pay attention to women with a sickly appearance. This applies to hair, teeth, complexion, swollen waist fat deposits, smooth skin, healthy nails. Of particular importance in this matter is the proportionality of the figure. A woman can be absolutely any height, size and weight. But if her figure is disproportionate, it affects the attention of the opposite sex negatively.

The General mental state of a woman is also a very important factor. Naturally, everyone is well aware that in our time it is absolutely not possible to always be in a good mood and a positive mood. But a woman should always have a positive attitude. Any sane man will sidestep a woman who is in perpetual depression and whining about how "she and around everything is bad" all the time. Also repulsive are women who are always dissatisfied with everything, who harass their relatives and others with groundless and regular carping. In communication and relationship with men, emotional uncontrolled outbursts of mood are categorically unacceptable. Even if this happens, preference will be given to the woman who is able to keep himself in hand and not "take it out" on his partner. Attempts to manipulate a man, usually end in tears. In 90% of 100%, a man will leave such a lady, and the rest of the stronger sex will stay away from her as far as possible.

The lack of a woman's craving for household chores, desire and ability to cook and create comfort around her is also a negative factor. Anyway, the opinion that a woman is the Keeper of the family hearth and home, was, is and will be. Accordingly, the chances of winning the attention of men from those of the fair sex, who categorically do not know how and do not want to learn to cook and do household chores, zero.

A repulsive circumstance will be for a strong representative of the Planet and the lack of any woman's personal interests, Hobbies and activities. Those who do not have their own life, those who do not want to continue to grow and develop, do not cause interest in people and especially in men. They want to see a woman who is self-sufficient in all areas. Or at least one that aspires to be so.

The main areas of work with their own attractiveness.

The main areas of work with their own attractiveness.
If a woman does not feel confident, loved and desired, it is time for her to work on her own attractiveness. Yes, Yes! It to work. Because, in one day and at the wave of a magic wand, it is not possible to get it. Female attractiveness consists of many main factors and directions.

First of all, men are interested in those women who know how to present themselves and look good. This refers to a neat and well-groomed appearance. It is not necessary that the girl was a top model or looked like a model. The main thing is not to overdo it with makeup and watch your appearance. This applies to the face and hands and clothes and shoes. Clothes should be neat and tidy. There is no need for expensive new items from the latest fashion collection. This can be a blouse bought at the market or shoes purchased at a sale. It is important that all these elements of clothing are harmoniously combined with each other, do not hit the eyes with their brightness and absurdity. The same applies to physical data. Everything should be in moderation. You need to watch your hands and figure. In this case, women and girls will be well helped by such things as beauty salons and fitness centers. If you do not have the appropriate knowledge in the field of makeup, manicure and other cosmetic procedures, it is best to trust the professionals. The same applies to sports exercises. It is much more effective and safer to turn to coaches and specialists than to rely on the advice of a neighbor or friend. After all, each person has individual physiological characteristics. And exercises that suit one person can hurt another.

Special love of the male half, enjoy women who radiate not only self-confidence, but also positive. So to say "Sunny mood". And every man necessarily wants to bask in the rays of such a "sun". Of course, every person has their own problems in life, and it is simply unrealistic to always be on a positive wave. But the ability to hide from prying eyes their problems and fatigue is very useful.

Character is also a major factor in attractiveness. Weak-willed people who are guided by the opinion of others and are not able to carry certain moral and moral values, will never become the "soul of the company" and "desirable woman". Men especially pay attention to those girls who, along with the looseness of our century, retain the image and essence of loyalty and devotion to their partner. Maintaining a reasonable line between light flirting and Frank intimacy in dealing with a man is especially important in the first couple of communication and relationships in a couple.

Today, choosing a woman as a faithful companion of life, men pay more attention to those persons who are not only ready, but also know how to earn money. Windiness and sitting on the neck of her husband is no longer relevant. Men quickly get tired of such ladies and prefer to spend a short time with them for entertainment. But purposeful young ladies, capable of independent life and providing for their needs, undoubtedly attract them.

In order to develop attractiveness, a woman does not necessarily have to visit various SPAS and beauty salons for days on the fly. The main thing is to work on yourself as a person, develop, have certain goals in life and go to them. At the same time, it is necessary to monitor both yourself and your reputation in society.
13 january 2020 0 156

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