有关伸长率的所有信息

来自油管BD的文章

THE BIG PICTURE GUIDE 2023 – ALL YOU NEED TO KNOW ABOUT ELONGATION
2023 年大局指南 – 您需要了解的有关伸长率的所有信息

Length is the most straightforward thing to gain. In the simplest terms, pull on your penis for 10 mins a day. You will see a change in length in the next few months… getting into optimization, however, requires a bit of structure.
长度是最直接的。用最简单的术语来说，每天拉动阴茎 10 分钟。在接下来的几个月里，你会看到长度的变化……然而，进入优化需要一些结构。

To understand why we need this structure, let’s go over 3 ways to increase length.
为了理解为什么我们需要这种结构，让我们来看看增加长度的 3 种方法。

But before that…. Let’s review the 2 parts of the penis that predominately control the size of the penis. The Tunica Albuginea is the collagenous sleeve of connective tissue. It wraps the Corpus Cavernosum is the sinusoidal endothelial tissue, the big blood sponge responsible for 70-80 percent of the erection volume.
但在此之前……让我们回顾一下主要控制阴茎大小的阴茎的两个部分。Tunica Albuginea 是结缔组织的胶原袖。它包裹着海绵体是正弦内皮组织，大血海绵负责勃起体积的70-80%。

Since the tunica is an organized collagen structure… I looked for other organized collagen structures in the body. Luckily, tendons in ligaments are very well-researched. If this is a stretch for you, I understand, but remember, at the end of the day, it’s the same protein, collagen and will behave the same way throughout the body. We are predominantly talking about the tunica albuginea today.
由于被膜是一种有组织的胶原蛋白结构……我在体内寻找其他有组织的胶原蛋白结构。幸运的是，韧带中的肌腱得到了很好的研究。如果这对你来说是一个延伸，我理解，但请记住，归根结底，它是相同的蛋白质，胶原蛋白，并且在整个身体中会以相同的方式表现。我们今天主要谈论的是 tunica albuginea。

There are 3 main ways we can increase the length of the penis:
有 3 种主要方法可以增加阴茎的长度：

Erection quality – bigger, stronger erections. As discussed in part 1, the determining factor max size is the ratio of blood-holding tissue to the amount of connective tissue it pushes against. The more force you can apply to the tunica, the longer you can be.
勃起质量 – 更大、更强的勃起。如第 1 部分所述，最大尺寸的决定因素是憋血组织与它所推的结缔组织量之比。您可以对束腰外衣施加的力越大，您可以持续的时间越长。

2. Shaft Elongation – increasing the flexibility of or building more tunica albuginea. Increasing its flexibility will allow it to be extended while erect since it’s easier to push against. It can be longer with your current tunica mass, and as you add more tissue, it just has a bigger definition.
   轴伸长率 – 增加柔韧性或建造更多的被膜。增加它的柔韧性将允许它在直立时伸展，因为它更容易推动。对于您当前的被膜质量，它可能会更长，并且随着您添加更多组织，它只会具有更大的清晰度。

3. Ligament Stretching – For some context, your penis is attached to the hip by three small ligaments that we call the suspensory ligaments. We used to think this should be the focal point in ones start with PE as it is fast gains, and even before then, some PE groups thought it was the only way to gains; therefore, gains were thought to be finite. Luckily, this is not true.
   韧带拉伸 – 在某些情况下，您的阴茎通过三条小韧带连接到臀部，我们称之为悬韧带。我们曾经认为这应该是PE开始的焦点，因为它是快速收益的，甚至在那之前，一些PE群体认为这是获得收益的唯一途径;因此，收益被认为是有限的。幸运的是，事实并非如此。

What I now think is suspensory ligament training is OPTIONAL. I think it still has its place. If you are concerned about potential drops in erection angle, then it is okay to sit this out. But your newbie gains are likely to be slower compared to your peers.
我现在认为悬韧带训练是可选的。我认为它仍然有它的位置。如果您担心勃起角度的潜在下降，那么可以坐下来。但是，与同龄人相比，您的新手收益可能会慢。

With suspensory ligament stretching, you are not growing new tissue. Instead, any shaft that rides along the pelvis is pulled forward. There is some debate about how usable it is. Personally, I think it is all usable. Most men can see .25 to .5 in length from stretching the ligament. However, some exceptionally tight individuals can gain upwards of an inch. Ligament stretching also makes certain sex positions possible because your penis can go into wider angles than the insertion point.
通过悬韧带拉伸，您不会长出新的组织。取而代之的是，任何沿着骨盆骑行的轴都会向前拉。关于它的可用性存在一些争论。就个人而言，我认为这一切都是可用的。大多数男性可以通过拉伸韧带看到 25 到 5 的长度。然而，一些特别紧绷的人可以增加一英寸以上。韧带拉伸也使某些性爱姿势成为可能，因为您的阴茎可以进入比插入点更宽的角度。

Understanding strain and its relation to load and time
了解应变及其与负载和时间的关系

This is the key to understanding how to make an effective routine based on your life.
这是了解如何根据你的生活制定有效的例行程序的关键。

First, let’s discuss strain in the most basic of math terms When I say work, I am not meaning in the traditional physics sense… this is shorthand for the Relationship between Load and Time.
首先，让我们用最基本的数学术语来讨论应变 当我说功时，我不是传统物理学意义上的意思……这是负载和时间之间关系的简写。

work = time under tension x overall load**
功 = 张力下的时间 x 总负载**

So, time and load are two variables we can manipulate to reach whatever value we need for work.
因此，时间和负载是我们可以操纵的两个变量，以达到我们工作所需的任何价值。

We can potentially do a lot of time or a lot of strain, or a healthy mix of the two. We can assume too little time makes our overall load meaningless, and the same for the overall load being too low that no amount of time would equate to high enough work. So, 8 hours a day at 1 pound of tension will not have any effect; meanwhile, 40 pounds at 10 seconds will also not do anything (positive, that is, there is a good chance of injury)
我们可能会做很多时间或很多压力，或者两者的健康组合。我们可以假设时间太少会使我们的整体负载变得毫无意义，而整体负载太低也是如此，任何时间都不等同于足够高的工作量。因此，每天 8 小时在 1 磅的张力下不会有任何影响;同时，40 秒的 10 磅也不会做任何事情（积极，即受伤的可能性很大）

NOTE: this does not include any changes in tissue fatigue from load cycles or what device you are using. This is the most general of senses.
注意：这不包括因负载循环或您使用的设备而引起的组织疲劳的任何变化。这是最普遍的感官。

With collagenous tissues… elongation/strain is what causes change to the shape/ size and strength of this tissue. Collagen is supposed to stretch a bit, BUT it does not like stretching beyond a certain point. This means if we coax the tissue to this point, we will see the body trying to keep the tissues from reaching this point of fatigue again through the adaptation response, thus leading to the changes in size on the ruler that we desire.
与胶原组织…伸长率/应变是导致该组织的形状/大小和强度发生变化的原因。胶原蛋白应该伸展一点，但它不喜欢伸展超过某个点。这意味着如果我们哄骗组织到这一点，我们将看到身体试图通过适应反应来阻止组织再次达到这种疲劳点，从而导致我们想要的尺子大小的变化。

From my research on tissue strain, there are a few points of note we need to consider
根据我对组织应变的研究，我们需要考虑几点

**

· 100% -102% of the length (2% strain) will not have any fatigue response… this is called the toe region for whatever reason.
·长度的100%-102%（2%应变）不会有任何疲劳响应…无论出于何种原因，这都被称为脚趾区域。

· 104 -108% is where we will see what the research papers call micro-failures… For context, collagen fibrils crimple up at rest. Going beyond 4% strain gives a chance of the collagen fibril failing, meaning it will not retract.
·104 -108% 是我们将看到研究论文所说的微失败的地方……就上下文而言，胶原纤维在静止时会卷曲。超过4%的应变会使胶原纤维失效，这意味着它不会缩回。

It is not injury but fatigue. THIS IS THE SWEET SPOT. It would be something like tired knees and ankles after a jog.
这不是受伤，而是疲劳。这是最佳点。这就像慢跑后疲惫的膝盖和脚踝。

· 108-110% macroscopic failures… this is where you would see actual damage to the tissue… such as a partial tear. Think Ankle sprains and strains.
·108-110%宏观故障…这是您会看到组织实际损伤的地方……例如部分撕裂。想想脚踝扭伤和拉伤。

· 110% and beyond full-on tears to the tissue. Think ACL Tear.
·110% 及以上的完全撕裂到组织。想想前交叉韧带撕裂。

You would need a significant amount of time and weight to elongate beyond 108%, and being honest, just going above 106% can get pretty uncomfortable. With explaining the absolute basics of this idea out of the way, Let’s take it a step further.
你需要大量的时间和重量才能拉长到108%以上，老实说，仅仅超过106%就会变得非常不舒服。在解释了这个想法的绝对基础知识之后，让我们更进一步。

How to optimize for collagen/tunica fatigue
如何优化胶原蛋白/被膜疲劳

The research paper I pulled from shows that after about 10 sets of loading. The stress-strain curve (what you would see on a graph) no longer changes, meaning tissue will elongate to the same point at the same weight for the remainder of the session. NOW we need to strain the tissues to cause changes in size. As it has reached the point of fatigue.
我从中提取的研究论文显示，经过大约 10 组加载。应力-应变曲线（您在图表上看到的曲线）不再变化，这意味着在剩余的疗程中，组织将在相同的重量下伸长到相同的点。现在我们需要拉紧组织以引起大小的变化。因为它已经到了疲劳的地步。

From my own “experiments” I would hit about 2-3% strain with the front loading of sets, and then with the longer sets, I would hit 4-6% strain WHILE UNDER LOAD. Important to note, strain happens underload… After the session, whatever elongation beyond baseline is what I call:
从我自己的“实验”来看，我会在组的前加载中达到大约 2-3% 的应变，然后对于较长的组，我会在负载下达到 4-6% 的应变。需要注意的重要一点是，应变发生在负载下……疗程结束后，任何超出基线的伸长率都是我所说的：

Fatigue rate = post-session stretched length / Pre-Session Stretched Length To ensure gains, this ratio needs to be between 1.02 – 1.04
疲劳率 = 会话后拉伸长度 / 会话前拉伸长度 为确保增益，该比率需要在 1.02 – 1.04 之间

This principle is the baseline of my new protocols for length. I call it the Interval Length Protocol.
这个原则是我的新长度协议的基线。我称之为间隔长度协议。

Interval Length Protocol
间隔长度协议

The Interval Length Protocol is pretty straightforward. Every Session, You will do 10-15 fatigue sets with whatever device or your hands. However, ADS and Extenders ( not of the high tension variety) should front load with manuals.
间隔长度协议非常简单。每次训练，您将用任何设备或手进行 10-15 组疲劳训练。但是，ADS 和扩展器（不属于高压类型）应预先加载手册。

Then you will do 2-10 Fatigue sets. This will depend on the load you are using, how you generate tension, as well as your level of experience Fatigue sets are 45 seconds to 1 minute, with 10 seconds of rest between
然后您将做 2-10 组疲劳组。这将取决于您使用的负载、您产生张力的方式以及您的经验水平 疲劳组为 45 秒到 1 分钟，中间有 10 秒的休息时间

Strain sets are dependent on the device. High-tension extenders, Hangers, and Manuals will all have five-minute sets. More discrete devices like typical extenders and all-day stretchers will need about 20-30 mins a set. These devices are much lower tension than the other 3, meaning you need more time.
应变集取决于设备。高压延长器、衣架和手册都将有五分钟的设置。更离散的设备，如典型的扩展器和全天担架，每组大约需要 20-30 分钟。这些设备的张力比其他 3 个低得多，这意味着您需要更多时间。

Granted, this all comes down to the load you are using… the goal is slight discomfort while under load, so it’s not enough to eat away at every thought but enough to know it’s on.
当然，这一切都归结为您使用的负载……目标是在负荷下有轻微的不适，所以仅仅吞噬每一个想法是不够的，但足以知道它已经开启了。

If you can hit 104-106% strain. With 2 sets to go, you are on the right track.
如果你能达到104-106%的应变。还有 2 组，您走在正确的轨道上。

If your fatigue rate drops below 1.01, then either SLIGHTLY increase the weight or add more time
如果您的疲劳率降至 1.01 以下，则略微增加重量或增加更多时间

Progress is all based on your elongation.
进步完全取决于你的伸长率。

Let’s Talk Technique 让我们谈谈技术

Manual Stretches 手动伸展运动

Probably the oldest forum penis enlargement, manual stretches are exactly as they sound… stretch your penis with your hands. I used to think we needed all kinds of angles to maximize gains. Now, different angles are situational. Meaning you need a specific ailment you are trying to correct to use them.
可能是最古老的论坛阴茎增大，手动伸展和它们听起来一模一样……用手伸展阴茎。我曾经认为我们需要各种角度来最大化收益。现在，不同的角度是情境性的。这意味着您需要尝试纠正的特定疾病才能使用它们。

The best practice is to grip about a finger’s width below the glans. If you are uncircumcised, either retract your foreskin and grip the shaft solely or roll the skin all the way over the glans to make the skin taut over the shaft… this is to avoid excessive skin stretching
最佳做法是握住下方约一指宽的部位。如果您没有包皮环切术，要么缩回包皮并单独握住轴，要么将皮肤一直滚动到上，使皮肤在轴上绷紧……这是为了避免过度的皮肤拉伸

While you can do this one-handed, ( I have done it that way for a decade) My partner in PE crime, @Hinkle_McKringlebry recommends using your offhand at the base to isolate all the tension on the shaft. This means more effective work and less risk of injury. IE. Pelvic floor strain.
虽然你可以单手做这件事，（我已经这样做了十年）我在 PE 犯罪中的搭档，@Hinkle_McKringlebry建议在底座上使用你的副手来隔离轴上的所有张力。这意味着更有效的工作和更低的受伤风险。IE的。盆底拉伤。

· We are not trying to rip our penises off. Apply pressure slowly like you would stretching your legs. Hold for the allotted time.
·我们不是想扯掉我们的。像伸展双腿一样慢慢施加压力。保持分配的时间。

· You will feel a slight burning sensation under the skin if done right (it will barely be noticeable at first)
·如果操作得当，您会在皮肤下感到轻微的灼热感（一开始几乎不明显）

· It would be best to take breaks often to limit any hypoxic stress on the glans.
·最好经常休息一下，以限制上的任何缺氧压力。

**Typical Extenders ** **典型扩展器**

Very well-known mainstream with middling success. I am yet to find a typical extender that I think is more effective than manuals. But I do know of two extenders that are worth the price tag. I will talk about them more in a bit.
非常知名的主流，取得了中等成功。我还没有找到一个我认为比手册更有效的典型扩展器。但我确实知道两个值得价格标签的扩展器。我稍后会更多地讨论它们。

Extenders were mainly used to treat Peyronie’s disease in a medical setting, but a couple research studies came out saying men can gain a lot of length with them ( paid for by the same companies that make them)
延长剂主要用于在医疗环境中治疗佩罗尼氏病，但一些研究表明，男性可以用它们获得很多长度（由制造它们的同一家公司支付）

They do work… but they are the most inefficient way of doing it as they force they can generate pales in comparison to hanging and with your own hands.
他们确实有效……但它们是效率最低的方法，因为它们与悬挂和用自己的双手相比会产生苍白。

Your best for safety is to get one that uses a vacuum cup to stay attached to your penis… a noose extender is highly dangerous… as it cuts off blood supply to the glans and puts an obscene amount of pressure on the Pudendal nerve
为了安全起见，最好的办法是买一个使用真空杯来保持附着在阴茎上的真空吸盘……绞索延长器非常危险……因为它切断了的血液供应，并对神经施加了淫秽的压力

All Day Stretchers 全天担架

Perhaps the worst option available for PE. However, it is discrete and easier to wear under clothes, making it an attractive option for some. They can generate a max of 10 of tension if you don’t mind walking funny, and as it lays against your legs or hips, your body will take some of the tension… these things need at least 2 hours of wear to see results, and you should not know to wear them longer than 6 hours
也许是 PE 最糟糕的选择。然而，它是离散的，更容易穿在衣服下面，使其成为一些有吸引力的选择。如果您不介意走路滑稽，它们最多可以产生 10 的张力，并且当它靠在您的腿或臀部时，您的身体会承受一些张力……这些东西至少需要佩戴 2 小时才能看到效果，而且您不应该知道佩戴时间超过 6 小时

Compression Hangers 压缩衣架

Another relatively old device. The old faithful of this realm. It is not as glamorous as its cousin vacuum hanging but has no real drawbacks other than not being able to be worn for more than 20 minutes at a time. Due to how they grip they need 3-4 pounds more weight than a vacuum hanger to get proper tension.
另一个相对较旧的设备。这个领域的老信徒。它不像它的表亲真空悬挂那样迷人，但除了一次不能佩戴超过 20 分钟之外，没有真正的缺点。由于它们的抓握方式，它们需要比真空衣架多 3-4 磅的重量才能获得适当的张力。

When applying a compression hanger, SQUEEZE as much blood out of your upper shaft as possible. Grab your glans while you apply the device… this is to keep blood from filling the glans… causing discomfort during your session. Slowly tighten the device… it will feel very weird the first time you use it… it is highly recommended you use some sleeve or cloth to protect from friction burns when compression hanging. The device should be about 1-2 finger lengths away from the glans to start, as it will ride up during wear.
使用压缩衣架时，尽可能多地从上轴中挤出血液。在使用设备时抓住……这是为了防止血液充满……在治疗期间引起不适。慢慢拧紧设备…第一次使用会感觉很奇怪……强烈建议您在压缩悬挂时使用一些套筒或布来防止摩擦灼伤。该装置应距离约 1-2 指长才能启动，因为它会在佩戴过程中向上移动。

Vacuum Hangers 真空衣架

I personally gained an inch with this method. It is simple but a bit difficult to set up some days. But for comfort and ease of use, it is hard to beat. A vacuum bell attaches to your penis, and you hang weights from the bell. You can we are the hanger for up to 2 hours without issue. I do recommend taking it off every hour.
我个人用这种方法增加了一英寸。这很简单，但有些日子设置起来有点困难。但就舒适性和易用性而言，它很难被击败。一个真空铃铛连接到你的阴茎上，你把重物挂在铃铛上。您可以我们成为衣架长达 2 小时没有问题。我建议每小时取下一次。

The biggest complaint about vacuum hangers is pressure blisters… these can be avoided, but some guys with sensitive skin will have a hard time avoiding them. The application is better shown with a video, but I put the sleeve on the bell and fold the sleeve over itself so that it is folded over the cup. Then insert my glans into the bell. For blister protection, you can put a small amount of water in the bell first or use a lot of lotion to form a barrier between the pressure and your skin. You can also tape. All of these have pros and cons and are not 100% blister-proof.
对真空衣架最大的抱怨是压力泡罩……这些是可以避免的，但一些皮肤敏感的人很难避免它们。该应用程序最好通过视频显示，但我将套筒放在铃铛上并将套筒折叠在自己身上，以便将其折叠在杯子上。然后把我的插入铃铛。对于水泡保护，您可以先在铃铛中放入少量水或使用大量化妆水在压力和皮肤之间形成屏障。您也可以使用胶带。所有这些都有优点和缺点，并不是 100% 防泡的。

After you insert your glans, fold the sleeve down over your shaft, getting it completely flat over the shaft. Suck some air/water out, pull straight up and suck the remainder of the water and air out. If your vacuum cup came with a valve protector, put it back on to ensure the vacuum holds.
插入后，将套筒向下折叠在轴上，使其完全平放在轴上。吸出一些空气/水，笔直向上拉，吸出剩余的水和空气。如果您的真空吸盘带有阀门保护器，请将其重新戴上以确保真空保持。

High Tension Extenders 高压延长器

A relatively new idea to the field, the high-tension extender is something I have fallen in love with recently. Basically, it’s hanging on the go. You don’t have a weight attached to you, just this device. It also isolates the shaft, much like I recommend with manual stretches making your sessions even more effective. Like other extenders, you have the option of whatever penile attachment mechanism you so desire. The main downside is you can not easily wear this around… as you have upwards of 20 pounds pushing your pelvis back. In the short time I had with this device, I am gaining at the fastest rate I have ever achieved. Proper use depends on the associated attachment devices.
高压延长器是该领域的一个相对较新的想法，是我最近爱上的东西。基本上，它挂在旅途中。你没有重物，只有这个设备。它还可以隔离轴，就像我推荐的手动伸展运动一样，使您的训练更加有效。像其他扩展器一样，您可以选择任何您想要的连接机制。主要缺点是你不能轻易地穿这个……因为你有超过 20 磅的体重将你的骨盆向后推。在我使用这个设备的短时间内，我正在以我所达到的最快速度获得。正确使用取决于相关的连接设备。

Expect how to videos in the future for all these… they are already up but they may not be the most up to date
期待未来如何为所有这些提供视频……它们已经启动，但它们可能不是最新的

Optional Ligament Emphasis
可选韧带强调

I touched on this a bit already. Ligament Stretching is Optional, but for sexual performance, it might be necessary. And for the benefit of quick initial length gain, it probably makes sense for many of you to still do this for the first 2 months.
我已经谈到了这一点。韧带拉伸是可选的，但对于性表现，这可能是必要的。为了快速获得初始长度，对于你们中的许多人来说，在前 2 个月仍然这样做可能是有意义的。

The main stretch we do is between the cheeks. You literally just pull your penis between your legs with tension You will feel an intense burning sensation at the base. These are the suspensory ligaments stretching.
我们做的主要伸展运动是在脸颊之间。从字面上看，你只是用力将阴茎拉到两腿之间，你会在底部感觉到强烈的灼烧感。这些是悬韧带拉伸。

The same rules apply for these as to the shaft. The more sets, the better.
这些规则也适用于轴。套数越多越好。

In practice: 在实践中：

Beginners 初学者

10 sets 45 seconds of BTC stretch.
10 组 45 秒的 BTC 拉伸。

2 sets 5 mins of BTC Stretch
2 套 5 分钟的 BTC Stretch

Do this for 6 weeks week. Every week add 1 set of five minutes ( so you will add 10 minutes total in that time)
每周这样做 6 周。每周增加 1 组 5 分钟（因此您将在这段时间内总共增加 10 分钟）

Intermediate and advanced users probably will need to touch up work. That ligament will stiffen without direct work… and there is a chance that the suspensory ligament travels up the shaft as your shaft gains length. So to keep your erection mobile, you will need 2-3 weeks of ligament stretching every six months
中级和高级用户可能需要修改工作。韧带在没有直接工作的情况下会变硬……随着轴长度的增加，悬韧带有可能沿着轴向上移动。因此，为了保持勃起活动，您需要每六个月进行 2-3 周的韧带拉伸

It does not need to be that intensive. The routine laid out above is more than likely enough, but you might want to use some kind of hanger instead
它不需要那么密集。上面列出的例程很可能就足够了，但您可能想使用某种衣架来代替

Angle does not really matter
角度并不重要

To keep things simple. Other than BTC, we don’t need any special angles. Straight out is slightly more effective than straight down, but if you grab from both ends doing manual stretches, it is the same. Hanging it may matter more… it certainly doesn’t matter for extenders in practice.
为了简单起见。除了BTC，我们不需要任何特殊的角度。直出比直下稍微有效，但如果你从两端抓住做手动伸展，那就是一样的。挂起来可能更重要……对于实践中的扩展器来说，这当然无关紧要。

The only time you really need to stretch to the left or right is if you have a pitch in your erect ( not curve) … some guys will develop a tighter side than others from masturbation. I am one of those individuals… so the right side ligament is tighter than the left side… giving me a somewhat noticeable pitch to the right side. It does not impact sex, but for aesthetics, some men might want to correct
你真正需要向左或向右伸展的唯一时间是如果你的直立（不是曲线）有一个俯仰……有些人会因为手淫而比其他人更紧绷。我就是其中之一……所以右侧韧带比左侧韧带更紧……给我一个有点明显的右边的音调。它不会影响性，但为了美观，有些男人可能想要纠正

For curve correction I will get into best practices further along.
对于曲线校正，我将进一步介绍最佳实践。

This post ended up being particularly dense
这篇文章最终变得特别密集