5 kurovedza muviri kunowedzera testosterone

Zvemukati

• 1. Kuvaka muviri
• 2. HIIT
• 3. Muchinjikwa
• 4. Rinoshanda
• 5. Mitambo yakasimba
• Dzimwe nzira dzekuwedzera testosterone

Iwo maekisesaizi epanyama anowedzera testosterone ndeaya ane simba rakakura uye kuramba, senge HIIT, kudzidzisa uremu, crossfit uye inoshanda, izvi kana zvoitwa kusvika kukundikana kwemhasuru, ndiko kuti, kurovedza muviri kunofanirwa kuitwa nesimba, kusvika pasisakwanise kuenderera , uye nekumira kuzorora kupfupi, zvinoenderana nehungwaru hwenyanzvi.

Testosterone ndiyo imwe yemahormone akakosha kwazvo ekuchengetedza hutano, kuve nebasa re libido, kugadzirisa mamiriro, kusimbisa immune uye bone system, mukuwedzera pakubatsira mukurasikirwa kwemafuta emuviri uye kuumbwa kwemhasuru.

Nekudaro, kuitira kuti zviitwa izvi zvive nemhedzisiro yekubatsira kuwedzera kugadzirwa kwe testosterone, zvinofanirwa kuchengetedza huremu hwakakodzera, kurara zvakanaka uye kunwisa huwandu hwakakwana hwevhitamini nemaminerari.

Tarisa uone kuti ndeapi maekisesaizi anogona kuverengerwa mukurovedza kuwedzera testosterone:

1. Kuvaka muviri

Kuvaka muviri nekutarisa pasimba rinoshanda nenhamba hombe yemasumbu mapoka senge deadlift, squat, bhenji yekudhinda, mutsetse wakakombama, wakagadzika bhawa ine chirevo chekubata uye kubhururuka, kana yaitwa nemitoro yakakura uye kunyangwe kutadza kwemhasuru, inogona kukotamisa mazinga e testosterone.

Saka kuti izvi zviitwe zvakachengeteka, chakanakira ndechekuti kudzidziswa kwacho kunoitwa pamwe nekutungamira kwehunyanzvi hwepanyama, anozoongorora maitiro, nekuti kuve nechinangwa chakazadziswa zvinofanirwa kuti kudzidziswa uku kuitwe kusvikira kuneta kwemhasuru, iyo inogona kuunza njodzi kana yaitwa wega.

2. HIIT

HIIT mhando yeakanyanya kusimba kurovedza muviri pamwe nenguva dzekuzorora kubva pamasekondi makumi matatu kusvika pamaminetsi maviri, umo munhu anogona kumira zvachose, kana kungodzora kusimba Pamusoro pekuwedzera mazinga e testosterone, inowedzerawo mazinga eGH, anozivikanwawo sekukura kwehormone, inobatsira kuchengetedza hutano hwemwoyo, inokonzeresa simba remhasuru uye inoramba ichipisa mafuta kusvika maawa makumi matatu nemasere mushure mekuguma kwekudzidzira.

Zvisinei, zvakakosha kuti zviitwa izvi zvirege kutambanuka kwenguva yakareba, sezvo marefu maekisesaizi achiwedzera cortisol, iyo inoderedza testosterone. Tarisa uone zvimwe zvakanakira HIIT uye kuti ungazviita sei pamba.

3. Muchinjikwa

Iyo crossfit ndeimwe yedzimwe nzira dzeHIIT uye kuvaka muviri, sezvo ichisanganisira zvinhu zvezvose uye zvinoitwa nepfupi kana pasina nguva dzekuzorora. Rudzi urwu rwekurovedza muviri runogona kuwedzera mwero we testosterone, kudzikamisa kukwira kweropa uye cortisol inozivikanwa sehormone yekushushikana, ichipa kugara zvakanaka uye kurara kwakanyanya. Ona maitirwo anoitwa muchinjikwa.

4. Rinoshanda

Kudzidziswa kwekushanda kunoshanda kwakawanda mhasuru panguva imwe chete, uye kunonyanya kushandisa huremu hwemuviri pachahwo kuita maekisesaizi, asi zvakare inogona kuverengera nezviyero uye zvinotsigira mune zvimwe zviitiko, semuenzaniso.

Ndichiri kubatsira kuwedzera kugadzirwa kwe testosterone mumuviri, kurovedza kushanda kunovandudza chiyero, ndangariro dzemhasuru uye kugona kwemapapu. Tarisa uone 9 anoshanda ekurovedza muviri uye maitiro ekuzviita.

5. Mitambo yakasimba

Mimwe mitambo, senge basketball, nhabvu kana volleyball, inoonekwa seyakanyanya-kurovedza muviri, saka kuidzidzira kunogona kubatsira kudzora huwandu hwehomoni muropa, uye imwe yacho, testosterone, inogona zvakare kugadzirisa mashandiro emoyo nemapapu., Uye kudzivirira kuunganidzwa kwemafuta mumuviri.

Iyi mitambo, mukuwedzera nekuunza akawanda maringe nehutano, batsira kukurumidza mhasuro tsananguro.

Dzimwe nzira dzekuwedzera testosterone

Kuti matanho e testosterone ave akakwana, zvakafanira kwete chete kudzidzira mhando dzakasiyana dzekurovedza muviri, senge idzo dzakatsanangurwa pamusoro, asi zvakare kutarisisa chikafu, kusanganisira vhitamini D, zinc uye magnesium uye arginine, kuyedza kudzivirira koriori yekudzivirira kudya uye kunwa zvinwiwa zvinodhaka.

Kurara ndechimwe chinhu chakakosha kuitira kuti testosterone inyatsoumbika, sezvazviri panguva yekurara uko uropi hunogona kuburitsa mahormone anodikanwa, uye inogadzirisa idzo dzinogona kunge dzakawandisa, senge cortisol, iyo inokanganisa kuumbwa uye kuwedzera kwe testosterone kusangana muropa.

Kuchengeta huremu hwako hwakadzikama zvakare inzira yekuwedzera mazinga, sezvo mafuta akawandisa mumuviri anogona kushandura testosterone kuita estrogen.

Tarisa uone vhidhiyo pazasi kune mamwe matipi ekuwedzera mazinga e testosterone: