To become a man one hundred percent, you must first of all be healthy. One of the indicators of the health of the representatives of the stronger sex – This is a normal testosterone level. The amount of this hormone is not only responsible for the full life of men, but also for its ability to have offspring. If there are violations in the production of this hormone, then the man becomes lethargic, gains weight, sleeps poorly, becomes irritable. In addition to changing the nutrition system, training aimed at producing testosterone can help in this case.
What types of training affect testosterone production
At present, men are actively interested in how to raise the level of the main male hormone in the blood. Normal testosterone production has a positive effect on muscle growth and fat loss throughout the body. In the blood of an average man, it is produced 10-12 times more than in the body of a woman. How to increase testosterone levels in men without resorting to drugs?
Scientists have proven that almost all types of physical activity increase the level of this hormone. The peak of its production falls on adolescence, when puberty occurs, and decreases significantly with age.
Therefore, its increase has a positive effect on men of almost any age:
- prevention of loss of lean body mass;
- endurance and strength increase;
- Sexual functions improve and libido increases.
The most effective exercise for testosterone production is weight training. This is because when pumping muscles, protein synthesis is carried out in the body of a man.
One of the main factors for the effective implementation of such exercises is the regularity of training. These include:
- all types of push-ups;
- exercises with barbell and dumbbells;
- pull-ups using the bar;
- bench press in prone and standing positions;
- deadlift;
- squats with dumbbells or barbells.
Basic strength training for testosterone production
In order for the training to be effective, you should consult with your doctor about the absence of contraindications, recalls estet-portal.com. It would also be nice to find a trainer for the first time in order to properly master the technique of doing the exercises.
We will look at the most popular of them:
1. Deadlift. Place your feet shoulder-width apart, you should feel how the weight of the body is distributed over the entire foot. The bar should be located at a distance of 10 cm from the level of the socks. Grasp the bar at shoulder width. The back should be perfectly straight, the body slightly tilted forward. Bend your knees. Start slowly lifting the bar, as if on the surface of the legs. Movements must be slow. Then you should linger at the highest point for a few seconds. We return to the starting position.
When doing this exercise, keep in mind that:
• You need to keep your back extremely straight, a slight deflection in the lower back is allowed;
• You can't drop the bar when you lower it down;
• Use an orthopedic belt so as not to overstrain the lumbar;
• Do not bend your arms when lifting the barbell.
You can see the correct execution here:
2. Weighted squats. Place your feet shoulder-width apart or slightly wider, you should be comfortable. Your feet should be on parallel lines. Keep your back straight, chest slightly rounded. Put the barbell on the trapezoid, sit down so that the thigh is parallel to the floor. Now rise slowly until your legs are fully extended. Please note that:
• The back must be clearly fixed and straight;
• Heels should be on the floor during the entire exercise;
• The head is slightly raised to the ceiling.
You can hone this exercise by reading:
3. Lifting the biceps with a barbell. Feet, as usual, shoulder-width apart, pick up the barbell. Hold it at the hips with straight arms. As you inhale, lift the bar to your collarbones. Pause for a few seconds, then return it to its original position. Exhale.
4. Hanging leg raise. Grasp the bar, hands should be slightly wider than shoulders, legs straight. Raise your straight legs slowly. Try not to swing while doing this. When the legs are at the highest point, pause a little and return the legs to the starting position.
As practice shows, the more muscle volume is stimulated during exercise, the faster and better testosterone production occurs.
Striving to exercise regularly and add your own, be courageous with estet-portal.com.
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