Ukuzilolonga oku-5 okwandisa i-testosterone

Umxholo

• 1. Ukwakha umzimba
• 2. HIIT
• 3. Ukuwela umnqamlezo
• 4. Iyasebenza
• 5. Ukuqina kwezemidlalo
• Ezinye iindlela zokunyusa i-testosterone

Ukuzivocavoca umzimba okwandisa i-testosterone zezo zinempembelelo ephezulu kunye nokuxhathisa, ezinje nge-HIIT, uqeqesho lobunzima, i-crossfit kunye nokusebenza, oku xa kusenziwa kude kusilele izihlunu, Oko kukuthi, umthambo kufuneka wenziwe ngamandla, kude kube kungasakwazi ukuqhubeka , kunye nokuphumla okufutshane, ngokwesikhokelo seengcali.

I-testosterone yenye yehormone ebaluleke kakhulu yokugcina impilo, inoxanduva lwe-libido, ulawulo lweemood, ukomeleza amajoni omzimba kunye nethambo, ukongeza ekuncedeni ekulahlekelweni kwamafutha omzimba kunye nokwenziwa kobunzima bemisipha.

Nangona kunjalo, ukuze le mithambo ibe nefuthe lokunceda ekwandiseni imveliso ye testosterone, kufuneka kugcinwe ubunzima obufanelekileyo, ulale kakuhle kwaye ungenise izixa ezaneleyo zeevithamini kunye neeminerali.

Jonga ukuba yeyiphi imithambo enokubandakanywa kuqeqesho lokunyusa i-testosterone:

1. Ukwakha umzimba

Ukwakha umzimba ngokujolisa kumandla asebenza nenani elikhulu lamaqela emisipha anje nge-deadlift, i-squat, i-bench press, umqolo ogosogoso, ibar esisigxina kunye nokubamba okuvakalisiweyo kunye nokujika, xa kusenziwa ngemithwalo ephezulu kunye nokusilela kwemisipha, kunokugoba amanqanaba e testosterone.

Ukuze le nto yenziwe ngokukhuselekileyo, eyona nto ifanelekileyo kukuba uqeqesho lwenziwe ngokukhokelwa ngugqirha wezemfundo, oya kuthi abeke esweni inkqubo, kuba ukuze kufezekiswe injongo kuyimfuneko ukuba olu qeqesho lwenziwe kude kube semzimbeni wokudinwa, ingabonisa umngcipheko xa yenziwe yodwa.

2. HIIT

I-HIIT luhlobo lokuzilolonga okuphezulu kunye namaxesha okuphumla ukusuka kwimizuzwana engama-30 ukuya kwimizuzu emi-2, apho umntu anokuyeka ngokupheleleyo, okanye ukunciphisa nje amandla. Ukongeza ekunyuseni amanqanaba e-testosterone, ikwonyusa amanqanaba e-GH, ekwabizwa ngokuba yi-hormone yokukhula, inceda ukugcina impilo yentliziyo, inciphisa amandla emisipha kwaye iyaqhubeka nokutshisa amanqatha ukuya kuthi ga kwiiyure ezingama-36 emva kokuphela koqeqesho.

Nangona kunjalo, kubalulekile ukuba le mithambo ingandisi ixesha elide, njengoko ixesha elide lonyusa i-cortisol, eyehlisa i-testosterone. Jonga ezinye izibonelelo ze-HIIT kunye nendlela yokwenza ekhaya.

3. Ukuwela umnqamlezo

Ukuwela umnqamlezo yenye yeendlela ezizezinye ze-HIIT kunye nokwakha umzimba, njengoko kubandakanya izinto zombini kwaye kwenziwa ngokufutshane okanye kungabikho xesha lokuphumla. Olu hlobo lokuzilolonga lunokunyusa amanqanaba e testosterone, linciphise uxinzelelo lwegazi kunye necortisol eyaziwa njengehormone yoxinzelelo, ukubonelela ngentlalontle kunye nokulala okungaphaya. Jonga indlela owenziwe ngayo umnqamlezo.

4. Iyasebenza

Uqeqesho olusebenzayo lusebenza izihlunu ezininzi ngaxeshanye, kwaye ubukhulu becala lisebenzisa ubunzima bomzimba ngokwawo ukwenza imithambo, kodwa lukwanokubala kubunzima kunye nenkxaso kwezinye iimeko, umzekelo.

Ngelixa unceda ukwandisa imveliso ye testosterone emzimbeni, uqeqesho olusebenzayo lukwaphucula ibhalansi, inkumbulo yemisipha kunye namandla emiphunga. Jonga ukuzivocavoca oku-9 okusebenzayo kunye nendlela yokwenza.

5. Ukuqina kwezemidlalo

Eminye imidlalo, enje nge-basketball, ibhola ekhatywayo okanye i-volleyball, ithathwa njengokuzilolonga okuphezulu, ke ukuziqhelanisa kunokunceda ukulawula amanqanaba ehomoni egazini, kwaye enye yazo, i-testosterone, inokuphucula ukusebenza kwentliziyo nemiphunga. Ukuthintela ukufumba kwamafutha emzimbeni.

Le midlalo, ukongeza ekuziseni izibonelelo ezininzi zempilo, inceda ukukhawulezisa inkcazo yemisipha.

Ezinye iindlela zokunyusa i-testosterone

Ukufumana amanqanaba e testosterone ukuba anele, akuyomfuneko ukwenza kuphela iindlela ezahlukeneyo zokuzilolonga, ezinjengezo zichazwe apha ngasentla, kodwa kwanokunakekela ukutya, kubandakanya ivithamin D, zinc kunye nemagniziyam kunye nearginine, ukuzama ukunqanda ukutya okuthintela ikhalori kunye Ukusela iziselo ezinxilisayo.

Ukulala yenye into ebalulekileyo ukuze i-testosterone yenziwe kakuhle, njengokuba kusebuthongweni ukuba ingqondo ikwazi ukuvelisa iihormoni eziyimfuneko, kwaye ilawula ezinokubaninzi kakhulu, ezinjenge-cortisol, ephazamisa ukwenziwa kunye nokwanda koxinzelelo lwe testosterone egazini.

Ukugcina ubunzima bakho obulinganiselweyo ikwayindlela yokwandisa amanqanaba, njengoko amafutha amaninzi emzimbeni anokuguqula i-testosterone ibe yi-estrogen.

Jonga le vidiyo ingezantsi ukuze ufumane ezinye iingcebiso zokunyusa amanqanaba e testosterone: