Zochita za 5 zomwe zimawonjezera testosterone

Zamkati

• 1. Kumanga thupi
• 2. HIIT
• 3. Crossfit
• 4. Zogwira ntchito
• 5. Masewera olimbitsa thupi kwambiri
• Njira zina zowonjezera testosterone

Zochita zolimbitsa thupi zomwe zimakulitsa testosterone ndi zomwe zimakhudzidwa kwambiri komanso zimakana, monga HIIT, kuphunzitsa kunenepa, kuwoloka moyenera ndi magwiridwe antchito, izi zimachitika mpaka kulephera kwa minofu, ndiye kuti, zolimbitsa thupi ziyenera kuchitidwa mwamphamvu, mpaka sizingatheke kupitiliza , ndi kupumula kwakanthawi kochepa, malinga ndi upangiri wa akatswiri.

Testosterone ndi imodzi mw mahomoni ofunikira kwambiri kuti akhalebe ndi thanzi labwino, kukhala ndi udindo wa libido, kusinthasintha kwa malingaliro, kulimbitsa chitetezo cha mthupi ndi mafupa, kuphatikiza pakuthandizira kutaya mafuta amthupi ndikupanga minofu.

Komabe, kuti izi zithandizire kukulitsa kupanga testosterone, ndikofunikira kukhalabe ndi kulemera koyenera, kugona bwino ndikudya mavitamini ndi michere yokwanira.

Onani kuti ndi machitidwe ati omwe angaphatikizidwe mu maphunziro kuti muwonjezere testosterone:

1. Kumanga thupi

Olimbitsa thupi omwe amaganizira zamphamvu zomwe zimagwira ntchito ndimagulu angapo amtundu wa minofu monga akufa, squat, makina osindikizira benchi, mzere wopindika, bala yolimba yomwe imagwiridwa ndikutambasula, ikatha ndi katundu wambiri komanso kulephera kwa minofu, imatha kupindika ma testosterone.

Kuti izi zitheke mosamala, choyenera ndichakuti maphunzirowo amachitika mothandizidwa ndi katswiri wazophunzitsa zolimbitsa thupi, yemwe adzawunika njirayi, chifukwa kuti cholinga chikwaniritsidwe ndikofunikira kuti maphunzirowa achitike mpaka kutopa, komwe Zitha kubweretsa zoopsa zikachitika zokha.

2. HIIT

HIIT ndi mtundu wa masewera olimbitsa thupi kwambiri ndi nthawi yopuma kuyambira masekondi 30 mpaka mphindi 2, momwe munthu amatha kuyimiratu, kapena kungochepetsa mphamvu. Kuphatikiza pa kuchuluka kwama testosterone, kumawonjezeranso milingo ya GH, yomwe imadziwikanso kuti kukula kwamahomoni, imathandizira kukhala ndi thanzi lamtima, imalimbitsa mphamvu yamphamvu yamphamvu ndipo imapitiliza kuwotcha mafuta mpaka maola a 36 kumapeto kwa maphunziro.

Komabe, ndikofunikira kuti machitidwewa asapitirire kwa nthawi yayitali, chifukwa zochita zazitali zimawonjezera cortisol, yomwe imachepetsa testosterone. Onani zabwino zina za HIIT ndi momwe mungachitire kunyumba.

3. Crossfit

Crossfit ndi imodzi mwanjira zina za HIIT ndikumanga thupi, chifukwa zimakhudza zinthu zonse ziwiri ndipo zimachitika pang'onopang'ono kapena mosapumira. Kuchita masewera olimbitsa thupi kotereku kumatha kukulitsa kuchuluka kwa testosterone, kuchepetsa kuthamanga kwa magazi komanso cortisol yotchedwa stress hormone, yopatsa thanzi komanso kugona mokwanira. Onani momwe mtanda umachitikira.

4. Zogwira ntchito

Ntchito yogwira ntchito imagwira ntchito minofu yambiri nthawi imodzi, ndipo imagwiritsa ntchito kulemera kwa thupi lokha kuchita masewera olimbitsa thupi, koma imathanso kulemera ndi zothandizira nthawi zina, mwachitsanzo.

Pomwe ikuthandizira kukulitsa kupanga kwa testosterone mthupi, maphunziro ogwira ntchito amathandizanso kuti thupi likhale lolimba, kukumbukira minofu ndi mphamvu yamapapo. Onani machitidwe 9 ogwira ntchito ndi momwe mungachitire.

5. Masewera olimbitsa thupi kwambiri

Masewera ena, monga basketball, mpira kapena volleyball, amawerengedwa kuti ndi masewera olimbitsa thupi kwambiri, chifukwa chake kuwachita kumatha kuthandizira kuwongolera mahomoni m'magazi, ndipo imodzi mwayo, testosterone, imathandizanso kugwiranso ntchito kwa mtima ndi mapapo., Ndi popewa kudzikundikira kwamafuta mthupi.

Masewerawa, kuphatikiza pakubweretsa zabwino zambiri zathanzi, amathandizira kufulumizitsa tanthauzo la minofu.

Njira zina zowonjezera testosterone

Kuti milingo ya testosterone ikhale yokwanira, sikofunikira kuchita masewera olimbitsa thupi osiyanasiyana, monga omwe afotokozedwa pamwambapa, komanso kukhala tcheru ndi chakudya, kuphatikiza vitamini D, zinc ndi magnesium ndi arginine, kuyesera kupewa zakudya zoletsa kalori ndi kumwa zakumwa zoledzeretsa.

Kugona ndichinthu china chofunikira kuti testosterone ipangidwe bwino, monga nthawi yakugona pomwe ubongo umatha kutulutsa mahomoni ofunikira, ndipo imayang'anira zomwe zingakhale zochulukirapo, monga cortisol, yomwe imalepheretsa mapangidwe ndi kuchuluka kwa testosterone m'mwazi.

Kusunga kulemera kwanu moyenera ndiyenso njira yowonjezera milingo, popeza mafuta ochulukirapo m'thupi amatha kusintha testosterone kukhala estrogen.

Onani kanemayo pansipa kuti mupeze maupangiri owonjezera kuchuluka kwa testosterone: