1. Warm up for 3 minutes for muscle exercise (you can do 30 sets of 30 contractions for half a second each time, and then rest for half a minute. Do two sets of the same exercises in half a minute). 2. Regular exercise is (you can do 30 groups of 30 groups for 5 seconds each time, then rest for one minute, and then do the same for 2 groups. Do it 30 times a week in the early stage, and then slowly start doing 654. You need to do 3 sets of advanced pc muscle exercises every day until you are exhausted. ) 3 Advanced pc muscle exercise is to shrink the PC and keep shrinking as much as possible until you know that you can't keep relaxed and rest for a few minutes before you start to keep it as much as possible for a month. Repeat the advanced exercise 3 times-wrap the whole penis with a hot towel (thick and big), and then wrap it until the towel has no temperature. Say it again. JJ should be red, because the blood speeds up. Hot compress usually takes 5 minutes, and hot compress usually takes 2 times. (1). Four-way bending exercise (about 6 minutes a day) 1. Stimulate erection by hand and apply lubricant to JJ. 2. Holding the root of JJ with one hand, push JJ to the left three times, then to the right three times, to the top three times and to the bottom three times. This is a set of exercises. After completing a set of exercises, let go of your hands and rest for half a minute, so that JJ can restore normal blood circulation as soon as possible. You can feel the blood flowing again. If you feel uncomfortable with JJ, you can let go of your hand immediately. Therefore, the exercise is safe, and all we have done is to increase JJ. 3. Repeat two groups of four-way bending exercises (three groups are completed at the root of JJ). 4. Hold the hand at the root of JJ, move to the middle of JJ, and then complete a set of exercises, three times left, three times right, three times up and three times down, rest for half a minute, and then repeat the two sets of exercises (three groups are completed in the middle of JJ). (2) Push with both hands in the same direction. 2. The thumb and forefinger of one hand form a ring and push it from the root of JJ to the glans penis with a little force. When this hand is about to reach J-head, the thumb and forefinger of the other hand also form a ring to push from the root of JJ to J-head, and both hands push in the direction of J-head alternately, just like "milking" or "climbing rope" (this action moves slowly for 3 minutes). 3.4. (This exercise is a 3-minute quick exercise) Then take a break for one minute. (3) One-way and two-way pushing exercises of 3)JJ anchorage (this exercise needs 10 minutes every day) 1. Make JJ erect and apply lubricant to jj. 2. Use thumb and forefinger to form an "O" shape at the bottom of JJ. Hold the root of JJ tightly to prevent blood from flowing into the body. This hand is called "resistance hand". 3. Use the other hand (pusher) to form a similar "O" shape, hold it near the resistance hand and start pushing JJ in the direction of J head. You will feel the blood in the cavernous body pushing and squeezing in one direction. Similarly, push the hand from the root of JJ to J's head, and then continue to push to the resistance hand. This action is called JJ root anti-two-way push exercise. 4. Do JJ root anti-one-way push exercise for 3 minutes. 5. Take a break for a minute, and let JJ return to normal blood circulation as soon as possible. You can shake JJ or pat JJ's thigh to help JJ's blood circulation. 6. Do JJ root anti-two-way push exercise for 3 minutes. 7. Take a break for a minute and let JJ return to normal blood circulation as soon as possible. You can shake JJ or pat JJ's thigh to help JJ's blood circulation. (4 )JJ acupressure and ring pressure are practiced at the root of JJ (this exercise takes about 8 minutes every day) 1. Keep JJ erect and apply lubricant to jj. 2. Hold the root of JJ tightly with the thumb of the resistance hand to form a ring to prevent blood from flowing into the body. 3. Use the thumb and forefinger of the other hand (pressing hand) to horizontally press the root of JJ for 3 times, 3 times in the middle of JJ and 3 times in the upper part of JJ, and then vertically press the root of JJ for 3 times, 3 times in the middle of JJ and 3 times in the upper part of JJ. This is a set of movements called anti-shiatsu movement of JJ root. 4. Do shiatsu exercise at the root of JJ for 3 minutes. 5. Take a break for a minute, and let JJ return to normal blood circulation as soon as possible. You can shake JJ or pat JJ's thigh to help JJ's blood circulation. 6. Press the thumb and forefinger into a ring, press the root of JJ three times, the middle of JJ three times, and the upper part of JJ three times. This is a set of movements, called JJ root anti-ring pressure exercise. 7. do ring pressure exercises at the root of JJ for 3 minutes. 8. Take a break for a minute, and let JJ return to normal blood circulation as soon as possible. You can shake JJ or pat JJ's thigh to help JJ's blood circulation.