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Nuba's Instructions :

( In the name of the Ancestors)


I is a well known fact that African and Arab men have had and still do possess a very long and
effective history in the art of elongating their gentailia.
This is a program designed for male penis enlargement, for men born under developed or for
many men who just want a self-esteem builder. Despite whatever the
case may be these exercises work and are very effective, they just require time and patience.

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Note: It should be known the main reason why most penis enlargement programs don't work is
due to patience on the users part. It aswell be known that with regular exercising differences will
be felt within a month, but obvious resoultes won't be seem to about 6 months and more drastic
resoultes will take about a year. Also these exercises will have little affect on anyone over the age
of 25, because the most critical time of male hormone development is done during within this time
period.

Before you begin any natural penis enlargement program you should first measure your
erect penis on three separate occasions to determine a baseline. We need to do this at
least three times because erect penis size can vary somewhat. We explain how to measure
your penis below.
LENGTH MEASURING
To determine length you need to measure the distance along the top of your penis. We are
not measuring along the side or along the bottom. First stimulate yourself until a full
erection is achieved. Make sure your penis is pointing straight out. Since the penis
naturally has an upward pointing direction it will probably be necessary to relax a little
and gradually push downward on the penis until it is in a straight out position. Place a
ruler so that it just barely touches the skin covering the pubic bone at the point where
your penis meets with the skin. Measure the distance to the very tip of your penis. Write
this number down. Repeat this same procedure two more times preferably on different
days. Add up the total for the three measurements and divide by three. This will give you
your average penis length.
GIRTH MEASURING
Next we need to measure penis girth. First stimulate yourself until a full erection is
achieved. Using a fabric ruler measure the distance around your penis at the widest part.
Write down the number. Repeat this procedure two more times preferably on different
days. Add up the total for the three measurements and divide by three. This will give you
your average penis girth.
Below you will find a summary of our exercises. An explanation of how to do each
exercise can be found further down the page.
FLACID STRETCHING-1 1/2 minutes 3 times per day 5 days per week.

ERECT STRETCHING-2-3 minutes once per day 5 days per week.


THE PC EXERCISE-5 minutes once per day 5 days per week.
WARM UP PRIOR TO JELQING-5 minutes once per day 5 days per week.
LENGTH JELQING-5 minutes once per day 5 days per week.
GIRTH JELQING-5 minutes once per day 5 days per week.
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Penis Enlargement Exercise #1


FLACCID STRETCHING
One third to one half of the length of ones penis is actually under the skin, inside the
body. The penis shaft is supported and held to the pubic bone by suspensory ligaments.
By slowly, gently and consistently stretching these ligaments they will lengthen over a
period of time. As this lengthening occurs more and more of the penis that is underneath
the skin becomes exposed.
Lengthening the suspensory ligaments is precisely the same concept of most of the penis
enlargement surgery. During the surgery these suspensory ligaments are severed,
allowing more of the penis to be exposed. Given enough time we can essentially
accomplish the same thing without severing these ligaments.
We recommend doing the stretching exercise three times per day. Immediately after
urination is recommended only for convenience.
First grasp your flaccid penis in your hand at the base and gently and gradually pull it
forward (straight out) stretching the ligaments at the base. The exercise should be done
gently and should cause no pain whatsoever. If it does cause pain you are pulling too
hard. Once you have reached the point of a good gentle stretch hold that position to a
count of 15 seconds then release. Now rest for approximately 15 seconds. Repeat this
procedure three more times. Remember we are not trying to stretch the penis but the
ligaments that attach it to the pubic bone. This is the rationale for grasping at the base and
not toward the head.
Repeat this same procedure two more times each time after urination.

Penis Enlargement Exercise #2


ERECT STRETCHING
Stimulate yourself to full erection. Then simply stretch the penis to one side for a count
of 5 then to the other side for a count of 5 and then stretch straight out to a count of 5.

Then rest for 10 seconds. Then repeat the same procedure until you have done so a total
of three times. You are not in any way trying to "bend" the penis during this exercise. To
prevent this from occurring we recommend you grasp the penis at the base before doing
the erect stretch. If you lose your erection during the exercise you are going to have to
stimulate yourself again to full erection before you resume. Do not stretch too forcefully.
If you find this exercise uncomfortable you are stretching too hard. Do the erect
stretching exercise once per day 5 days per week.

Penis Enlargement Exercise #3


THE PC EXERCISE
The second exercise in our program is often referred to as the PC exercise
(pubococcygeal muscle exercise) or the "Kegel" exercise. These are the same group of
muscles you utilize to stop yourself from urinating or defecating. Significantly
strengthening these muscles will result in stronger erections, the ability to control when
you ejaculate and also give you more intense orgasms. It will also cause your ejaculations
to be more forceful as well. Developing a stronger PC muscle is often an effective
intervention for treating both premature ejaculation and erectile dysfunction. It also can
help lengthen the penis because as these muscles enlarge due to exercise they tend to
push more of the penis shaft out from inside your body.
Doing the PC exercise involves first identifying the muscles involved so that you can
begin developing them. This is easily accomplished by attempting to stop urinating in
midstream before you have completely emptied your bladder. Doing this once or twice
will help you to learn the PC exercise. The same technique that is used to stop urinating is
the same muscles you will be utilizing in this technique.
We start by first doing what we call the "Quick PC". Squeeze your PC muscle quickly
and then release it (let the muscle relax). Continue repeating this squeeze and release
exercise until you reach a count of 100.
Next we do the "Slow PC" We squeeze our PC muscle and then hold to a count of 10.
Then release and rest for a count of ten. Then begin again. Repeat this exercise a total of
ten times.
Exercising the PC can be done anywhere, anytime. It can be done sitting, standing, or
lying down. Most find that sitting down and leaning forward is the most effective way to
get the maximum benefit. This exercise should be done once a day five times a week. If
you find that your PC muscles are exhausted before finishing the exercises simply stop
for the day. Try again tomorrow. Over a period of weeks your PC muscles will strengthen
enabling you to complete the entire PC workout.

Penis Enlargement Exercise #4


LENGTH JELQING
Part of our penis enlargement programs is based on the concept of temporarily
"impacting" additional blood into the spongy tissue of the penis known as spongiosum.
By doing this on a consistent basis it will cause the spongiosum tissue to enlarge allowing
it to hold more blood. This of course results over a period of time in a larger penis both
when erect and flaccid.
The technique to accomplish this is known as Jelqing. Jelqing should always be done
when the penis is in a semi-erect state (50-75% erect). Doing this exercise when the penis
is in a flaccid state will be ineffective. Doing this exercise when the penis is fully erect
could result in penile injury.
There are basically two types of jelqing techniques employed in this penis enlargement
program. Doing both exercises will increase penis length and girth in both the erect and
flaccid state.
The first jelqing exercise we call "length jelqing". First you need to "warm up" the penis.
We accomplish this by soaking a soft wash cloth in hot water. Next "ring" it out. Now
test that it is not too hot by placing against your abdomen. If it is not too hot we then
wrap the entire length of the penis and leave in place for 5 minutes. This serves to
increase blood flow to the penis and help make your jelqing exercise more effective. You
can skip this procedure if you have just taken a warm shower. Just make sure you keep
your groin area warm until you begin jelqing.
Now apply lubrication to the penis and stimulate yourself to a semi erect state.
First we grasp the penis at the base by making a circle with your thumb and forefinger.
Squeeze firmly and continue holding this position. Holding this position will prevent
blood from flowing out of the penis. You do not want to squeeze so hard as to cause
discomfort or prevent all blood from flowing out of the penis.
Now take your other hand and again using the thumb and forefinger grasp the penis
firmly. Position your second hand directly on top of your first hand.
Now slide your second hand gradually toward the head pushing blood into the head of
your penis in a "milking" type motion. Do this exercise fairly slowly taking 4-5 seconds
for each stroke. Continue repeating this motion for approximately 5 minutes. Then
release both hands and rest.
If at anytime during the exercise your penis becomes flaccid you will have to release and
again stimulate yourself to partial erection. If at anytime during the exercise your penis
becomes too erect you will have to pause and wait for your penis to become semi-erect

again. The total amount of time performing this exercise in a semi-erect state should be
around 5 minutes. Do this exercise no more than once per day 5 times per week.

Penis Enlargement Exercise #5


GIRTH JELQING
Again you need to "warm up" the penis. We accomplish this by soaking a soft wash cloth
in hot water. Next "ring" it out. Now test that it is not too hot by placing against your
abdomen. If it is not too hot we then wrap the entire length of the penis and leave in place
for 5 minutes. This serves to increase blood flow to the penis and will help make your
jelqing exercise more effective. If you have just done this prior to length jelqing you can
skip the warm up this time. You can also skip this procedure if you have just taken a
warm shower. Just make sure you keep your groin area warm until you begin jelqing.
Now apply a lubricant to your penis and stimulate yourself until your penis is semi-erect.
Just like with "length jelqing" you use your thumb and forefinger to grasp your penis at
the base. We grasp the penis at the base by making a circle with your thumb and
forefinger. Squeeze firmly and continue holding this position. Holding this position will
prevent blood from flowing out of the penis. You do not want to squeeze so hard as to
cause discomfort or prevent all blood from flowing out of the penis.
With your free hand firmly grasp the shaft just below the head of the penis. Now squeeze
the blood downward toward the base of the penis. Hold for 3 seconds then reposition
your hand approximately one inch down the shaft and again squeeze blood toward the
base of the penis. Repeat this until reaching the base and then repeat the exercise again.
Concentrate on squeezing the blood out to both sides during the exercise.
Do this exercise for 5 minutes. If at anytime during the exercise your penis becomes
flaccid you will have to release and again stimulate yourself to partial erection. If at
anytime during the exercise your penis becomes too erect you will have to pause and wait
for your penis to become semi-erect again. The total amount of time performing this
exercise in a semi-erect state should be around 5 minutes. Do this exercise no more than
once per day 5 times per week.
DO NOT EJACULATE DURING YOUR WORKOUT !!!

Conclusion : Well, that's the entire program. We promised you we'd be concise. All the
current techniques, that actually work, are contained in our program. Do the exercises as
instructed on a consistent 5 day schedule and I am sure you will pleased with the results.
Make sure you take 2 days rest each week as well. It can be 2 days in a row or you can

break up the days if you like. You must remain patient. It takes time for the exercises to
work. Also remember "it's not the size of the tool that counts, it's how you use it"!

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