Hvis dine niveauer af testosteron er lave, ikke automatisk nå frem til en recept. Lær her hvordan man kan øge testosteronniveauet hos mænd med øvelser.
Betydningen af testosteron hos mænd.
Hvis der er én ting, der gør en mand en mand, det er testosteron. Dette hormon, som kroppen producerer naturligt er ansvarlig for en lang række vigtige ting såsom: opbygge muskler, sikkerhedsgrænser, libido, styrke og meget mere.
Testosteron er ansvarlig for, at ambitiøse alfa-tankegang. Det er ansvarlig for at holde libido niveauer brusende. Det er også ansvarlig for at hjælpe opbygge og vedligeholde muskelmassen.
Åh, og det er også ansvarlige for at holde uønskede fedt væk fra midtersektionen.
Thanks to testosterone, it’s possible to sport a six-pack rather than a beer gut if things are done correctly. Unfortunately, though, most men’s testosterone levels start to drop once they reach their late 30s or early 40s. After 40, testosterone levels drop about 2% a year.
How to increase testosterone in men by exercises.
How do you go about getting more testosterone? Well, the good news is that you don’t need to visit a, ahem, back-alley pharmacist to get your fix. Instead, just make your body to move.
1. Sprint. Multiple studies have shown that you can boost your testosterone levels by sprinting. In one study, testosterone levels increased significantly for people who performed a series of very short (but intense) 6-second sprints – and testosterone levels remained high even after those people had fully recovered from the sprint workout.
2. Lift heavy stuff. While you can do high reps with low weights or low reps with high weights, studies have shown that it definitely takes heavy weights to significantly boost testosterone.
Full body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally be used, at 85-95% of your 1RM (or one repetition maximum). You need to do 2-3 full body weight lifting workouts per week to get good testosterone-boosting results.
3. Do forced reps. To do a forced repetition, you perform a weight lifting exercise for as many reps as you can, and then have partner (a “spotter”) assist you with completing several additional repetitions (anywhere from 1-5 extra reps).
Research shows that this type of forced rep set generates more testosterone than simply doing as many reps as you can do by yourself.
4. Use your legs. In another study that investigated the hormonal response to weight training, participants were split into an arm-only training group and a leg-plus-arm training group. Testosterone increases were significantly higher in the group that added lower body training to their upper body training.
While it can be tempting, especially for guys, to focus on exercises like biceps curls and bench pressing, you’ll notice far better results for lean muscle mass, energy, sex drive, and fat loss when you include multi-joint leg exercises such as lunges and squats into your regimen.
Use long rest periods and take supplement!
You may do hard exercises, but remember to get enough rest.
Scientists have studied the effects of very short rest periods on testosterone and found that longer rest periods of around 120 seconds between sets are better for building testosterone (although you can still build other hormones, such as growth hormone, with shorter rest periods).
Another important thing in exercising is adequate energy. And you can obtain great energy to do your exercises by eating nutritious foods and taking the right supplement.
Choose FertilityBlend for Men from Daily Wellness Company as your daily supplement because this product is very rich in vitamins and minerals. And all the ingredients are natural.
FertilityBlend for Men is basically designed to improve fertility, but it also affects the overall health of your body positively. You will need FertilityBlend for Men to support your stamina during exercise in order to increase your testosterone levels.