Ukuzivocavoca okungu-5 okwandisa i-testosterone

-Delile

• 1. Ukwakha umzimba
• 2. HIIT
• 3. Isiphambano
• 4. Iyasebenza
• 5. High umfutho ezemidlalo
• Ezinye izindlela zokwandisa i-testosterone

Ukuzivocavoca umzimba okwandisa i-testosterone yilabo abanomthelela omkhulu nokumelana, okufana ne-HIIT, ukuqeqeshwa kwesisindo, i-crossfit nokusebenza, lokhu uma kwenziwa kuze kwehluleke imisipha, okungukuthi, ukuvivinya umzimba kufanele kwenziwe ngamandla, kuze kube yilapho kungasakwazi ukuqhubeka , nangokuphumula okuncane, ngokuya ngokuqondisa kwengcweti.

I-Testosterone ingenye yamahomoni abaluleke kakhulu ekugcineni impilo, ukubhekela i-libido, ukulawulwa kwemizwelo, ukuqinisa amasosha omzimba namathambo, ngaphezu kokusiza ekulahlekelweni kwamafutha omzimba nokwakheka kwesisindo semisipha.

Kodwa-ke, ukuze lezi zivivinyo zibe nomphumela wokusiza ukukhulisa ukukhiqizwa kwe-testosterone, kuyadingeka ukugcina isisindo esifanele, ukulala kahle nokufaka inani elanele lamavithamini namaminerali.

Bheka ukuthi iziphi izivivinyo ezingafakwa ekuqeqesheni ukwandisa i-testosterone:

1. Ukwakha umzimba

Ukwakha umzimba ngokugxila emandleni asebenza nenani elikhulu lamaqembu emisipha afana ne-deadlift, i-squat, umshini wokucindezela ibhentshi, umugqa ogobile, ibha engaguquki enokubamba okuphinyiwe nokuphambana, lapho kwenziwa ngemithwalo ephezulu ngisho nokwehluleka kwemisipha, kungagoba amazinga e-testosterone.

Ukuze lokhu kwenziwe ngokuphepha, inhloso ukuthi ukuqeqeshwa kwenziwa ngokuqondisa uchwepheshe wezemfundo yomzimba, ozoqapha inqubo, ngoba ukuze kufezwe inhloso kuyadingeka ukuthi lokhu kuqeqeshwa kwenziwe kuze kube yimisipha yokukhathala, ingabonisa ubungozi lapho yenziwa yodwa.

2. HIIT

I-HIIT uhlobo lokuzivocavoca okuphezulu okunezikhathi zokuphumula kusuka kumasekhondi angama-30 kuye kumizuzu emi-2, lapho umuntu angayeka khona ngokuphelele, noma avele anciphise amandla. Ngaphezu kokukhuphula amazinga e-testosterone, ibuye inyuse amazinga e-GH, abuye aziwe njenge-hormone yokukhula, isiza ukugcina impilo yenhliziyo, inciphisa amandla emisipha futhi iqhubeke nokushisa amanoni kuze kube ngamahora angama-36 ngemuva kokuphela koqeqesho.

Kodwa-ke, kubalulekile ukuthi lezi zivivinyo zingandisi isikhathi eside, njengoba izivivinyo zesikhathi eside zandisa i-cortisol, eyehlisa i-testosterone. Bheka ezinye izinzuzo ze-HIIT nokuthi ungakwenza kanjani ekhaya.

3. Isiphambano

I-crossfit ingenye yezindlela ze-HIIT nokwakha umzimba, ngoba ifaka izinto zombili futhi yenziwa ngezikhathi zokuphumula ezimfushane noma ezingekho nhlobo. Lolu hlobo lokuzivocavoca lungakhuphula amazinga e-testosterone, lwehlise umfutho wegazi kanye ne-cortisol eyaziwa njenge-stress hormone, inikeze inhlalakahle nokulala okulawulwa kakhulu. Bona ukuthi i-crossfit yenziwa kanjani.

4. Iyasebenza

Ukuqeqeshwa okusebenzayo kusebenza imisipha eminingi ngasikhathi sinye, futhi ikakhulu isebenzisa isisindo somzimba uqobo ukwenza izivivinyo, kepha futhi kungathembela kuzisindo nokusekelwa kwezinye izimo, ngokwesibonelo.

Ngenkathi kusiza ukukhulisa ukukhiqizwa kwe-testosterone emzimbeni, ukuqeqeshwa okusebenzayo futhi kuthuthukisa ibhalansi, inkumbulo yemisipha namandla wamaphaphu. Bheka izivivinyo ezisebenzayo eziyi-9 nokuthi uzenza kanjani.

5. High umfutho ezemidlalo

Eminye imidlalo, efana ne-basketball, ibhola lezinyawo noma i-volleyball, ithathwa njengokuzivocavoca ngamandla amakhulu, ngakho-ke ukuyenza kungasiza ekulawuleni amazinga ama-hormone egazini, kanti omunye wabo, i-testosterone, nawo ungathuthukisa ukusebenza kwenhliziyo namaphaphu., Futhi ukuvimbela ukuqongelela kwamafutha emzimbeni.

Le midlalo, ngaphezu kokuletha izinzuzo eziningi zezempilo, isiza ukusheshisa incazelo yemisipha.

Ezinye izindlela zokwandisa i-testosterone

Ukuze amazinga e-testosterone anele, kudingekile hhayi kuphela ukujwayeza izinhlobo ezahlukahlukene zokuvivinya umzimba, njengalezo ezichazwe ngenhla, kepha futhi nokunaka ukudla, kufaka phakathi uvithamini D, i-zinc ne-magnesium ne-arginine, ukuzama ukugwema ukudla okunomkhawulo wamakhalori futhi ukuphuza iziphuzo ezidakayo.

Ukulala kungenye into ebalulekile ukuze i-testosterone yakheke kahle, njengoba ngesikhathi sokulala lapho ubuchopho bungaveza khona ama-hormone adingekayo, futhi ilawula lezo ezingaba ziningi kakhulu, njenge-cortisol, ephazamisa ukwakheka nokwanda kwe-testosterone concentration egazini.

Ukugcina isisindo sakho silinganisiwe futhi kuyindlela yokwandisa amazinga, njengoba amafutha amaningi ngokweqile emzimbeni angaguqula i-testosterone ibe yi-estrogen.

Bheka ividiyo engezansi ukuthola amathiphu amaningi okwandisa amazinga e-testosterone: