5 motsa jiki wanda ke ƙara testosterone

Wadatacce

• 1. Gyaran jiki
• 2. HIIT
• 3. Gyaran jiki
• 4. Aiki
• 5. Wasanni masu tsananin karfi
• Sauran hanyoyin da za a kara testosterone

Ayyukan motsa jiki da ke ƙara testosterone sune waɗanda ke da tasiri mai ƙarfi da juriya, kamar su HIIT, horar da nauyi, gicciye da aiki, wannan lokacin da aka yi har sai gazawar tsoka, wato, aikin dole ne a yi shi sosai, har sai ya zama ba zai yuwu a ci gaba ba , kuma tare da ɗan gajeren hutu, bisa ga jagorancin ƙwararren.

Testosterone yana daya daga cikin mahimmancin homonomi don kiyaye lafiya, kasancewa alhakin libido, ƙayyade yanayi, ƙarfafa garkuwar jiki da ƙashi, baya ga taimakawa cikin asarar kitsen jiki da samuwar ƙwayar tsoka.

Koyaya, don waɗannan ayyukan suyi tasirin taimakawa wajen haɓaka haɓakar testosterone, ya zama dole a kula da nauyin da ya dace, yin bacci da kyau da kuma isasshen ƙwayoyin bitamin da ma'adinai.

Bincika wane darasi za a iya haɗa shi a cikin horo don ƙara testosterone:

1. Gyaran jiki

Ginin jiki tare da mai da hankali kan ƙarfin da ke aiki tare da adadi mai yawa na ƙungiyoyin tsoka kamar su matattu, tsugunne, benci latsa, layi mai lankwasa, madaidaiciyar mashaya tare da rikon hannu da lanƙwasa hannu, lokacin da aka yi su da manyan kaya har ma da gazawar tsoka, na iya tanƙwara matakan testosterone .

Don haka ana iya yin hakan lami lafiya, abin da ya fi dacewa shi ne ana yin horon ne tare da jagorancin ƙwararren masanin ilimin motsa jiki, wanda zai sa ido a kan aikin, saboda don samun nasarar cimma wannan ya zama dole a yi wannan horon har zuwa gajiya, wanda na iya gabatar da haɗari lokacin yin shi kaɗai.

2. HIIT

HIIT wani nau'in motsa jiki ne mai tsananin ƙarfi tare da lokutan hutu daga sakan 30 zuwa mintina 2, wanda mutum zai iya tsayawa gaba ɗaya, ko kuma rage ƙarfin kawai. Baya ga haɓaka matakan testosterone, hakanan yana ƙara matakan GH, wanda aka fi sani da hormone mai girma, yana taimakawa kula da lafiyar zuciya, yana haifar da samun ƙarfin tsoka kuma yana ci gaba da ƙona kitse har zuwa awanni 36 bayan ƙarshen horo.

Koyaya, yana da mahimmanci cewa waɗannan atisayen basa tsawaitawa na lokaci mai tsawo, yayin da atisaye na dogon lokaci yana ƙara cortisol, wanda ke rage testosterone. Duba sauran fa'idodi na HIIT da yadda akeyi a gida.

3. Gyaran jiki

Kayan gicciye ɗayan hanyoyin ne na HIIT da ginin jiki, saboda yana ƙunshe da abubuwan duka kuma ana yin shi da gajere ko babu hutu. Irin wannan motsa jiki na iya kara matakan testosterone, rage hawan jini da kuma cortisol da ake kira hormone damuwa, samar da walwala da kwanciyar hankali. Duba yadda ake yin gicciye.

4. Aiki

Horar da aiki yana aiki da tsokoki da yawa a lokaci guda, kuma galibi yana amfani da nauyin jiki da kansa don yin atisayen, amma kuma yana iya dogara da nauyi da tallafi a wasu yanayi, misali.

Yayinda yake taimakawa haɓaka haɓakar testosterone a cikin jiki, horon aiki yana inganta daidaito, ƙwaƙwalwar tsoka da ƙarfin huhu. Duba atisayen aiki 9 da yadda ake yinshi.

5. Wasanni masu tsananin karfi

Wasu wasanni, kamar wasan kwallon kwando, kwallon kafa ko kwallon raga, ana daukar su a matsayin motsa jiki masu karfi, saboda haka aikata su zai iya taimakawa wajen daidaita matakan homon a cikin jini, kuma daya daga cikinsu, testosterone, na iya inganta aikin zuciya da huhu., Kuma don hana tarin kitse a jiki.

Waɗannan wasannin, ban da kawo fa'idodin kiwon lafiya da yawa, suna taimakawa saurin ma'anar tsoka.

Sauran hanyoyin da za a kara testosterone

Don matakan testosterone su zama masu wadatarwa, ba lallai ba ne kawai a yi motsa jiki iri-iri, kamar waɗanda aka bayyana a sama ba, amma kuma su kasance masu mai da hankali kan abinci, gami da bitamin D, tutiya da magnesium da arginine, ƙoƙarin guje wa cin abinci mai ƙayyade kalori da yawan shan giya.

Barci wani mahimmin abu ne don a samu testosterone yadda ya kamata, kamar yadda yayin bacci ne kwakwalwa ke iya samar da homonin da ake bukata, kuma yana daidaita wadanda zasu iya yawa, kamar su cortisol, wanda ke lalata samuwar da karuwar yawan kwayar testosterone a cikin jini.

Kula da nauyinka nauyi wata hanya ce ta kara matakan, saboda yawan kiba a jiki na iya juya testosterone zuwa estrogen.

Duba bidiyon da ke ƙasa don ƙarin nasihu don haɓaka matakan testosterone: