First of all, let’s first understand what testosterone is. Testosterone, also known as testosterone, is a steroid hormone that is secreted by male testes or female ovaries. The adrenal glands also secrete a small amount of testosterone, which can maintain muscle strength and quality, and maintain bone density and strength. Refreshing and improving physical fitness. Adequate testosterone is also necessary for the maturation of sperm cells and maintenance of male fertility. Testosterone is much higher in men than in women. In this article, we read about How to increase testosterone?
How to increase testosterone?
To put it simply, testosterone can promote muscle growth. I don’t know if you have encountered this kind of person in the gym. Small, this may be the internal cause of insufficient testosterone secretion. After a person is 30 years old, testosterone will decline at a rate of 1-2% per year. When our testosterone level drops, the body’s ability to regulate insulin, glucose, and fat metabolism will decrease, which will lead to fat accumulation.
The reduction of testosterone also means that the efficiency of muscle synthesis is reduced. Regular strength training combined with aerobic training can help you lose weight and lose unnecessary fat. Loss of fat will reduce the secretion of estrogen, and the level of testosterone will naturally increase. Therefore, strength training is necessary to maintain testosterone levels.
Today I recommend ten ways to improve your testosterone level!
1. Practice legs to increase testosterone
Leg exercises are necessary for fitness. In addition to allowing us to have a healthy body and vigorous energy, leg exercises can also increase body oxygen content, improve physical fitness, strengthen muscles, increase the secretion of testosterone, and it is the best supplement to the male reproductive system. This kind of intrinsic strengthening effect is far better than any health medicine. Leg training is the best aphrodisiac.
2. Zinc supplementation to increase testosterone
Zinc supplementation is recognized as a must for testosterone. Similarly, zinc is an indispensable trace element in the human body. It plays an important role in the maintenance of the normal structure and function of the male reproductive system. Zinc deficiency will reduce the number of sperm, affect libido, and reduce sexual function. The best way to supplement zinc is to take supplements, such as the following foods that contain more zinc: oyster meat, oysters, beef, malt, etc. Of course, you can also eat zinc-containing nutrition, but it is best to take supplements!
3. Supplement B group to increase testosterone
Both B6 and B12 can well promote the secretion of testosterone. B5. You can get these B groups through nutritional supplements, but the best way to get them is through diet. Foods that contain a lot of B groups include eggs, avocado, and malt. Vitamin B6 is closely related to amino acid metabolism and can promote amino acid absorption and protein synthesis. The Vitamin E is recognized as having anti-aging effects and can promote skin blood circulation and granulation tissue growth. Vitamin sources are mostly in fresh fruits and vegetables.
4. Avoid accumulating fat to increase testosterone
The accumulation of fat will have a great impact on the secretion of testosterone, it will reduce your secretion of male hormones, which is the level of testosterone! Therefore, be sure to stay away from the junk food that makes you accumulate fat, exercise more, eat a healthy diet, and avoid fat accumulation!
5. Plan training to increase testosterone
Regular and planned aerobic training can reduce unnecessary fat. The reduction in weight loss will reduce the secretion of estrogen. Similarly, like Shangjo, increasing will reduce your secretion of androgens!
Many studies have pointed out that sprinting can increase testosterone levels in the body. If you want to improve testosterone through sprint sprints, you can try to sprint 5 to 10 times each time. Each sprint is controlled within 15 seconds, and the rest interval of each sprint can be 3 to 4 times the number of sprint seconds. If you practice this way 2~3 times every week, your testosterone level may remain at its peak.
When doing strength training, you can choose lightweight multiple times or heavyweight a few times. Heavyweight can stimulate more testosterone secretion. It is recommended to do 2-3 whole body heavyweight training every week, such as bench press, deadlift, and deep. Squat and other heavyweight training.
Have found that when the rest of the strength training group is maintained at 2 minutes, the best testosterone secretion is. Shorter rest time is also possible, but it will secrete more other hormones, such as growth hormone.
9. Number of forcing
When you are exhausted, if you can’t push it up, ask your partner to help you complete the action. The number of compulsions can secrete more testosterone than multiple training sessions, but you must pay attention to safety. This technique is best used in multi-joint exercises such as bench press, squat, and press.
10. Do less endurance cardiopulmonary exercises
Long-distance endurance exercise will reduce testosterone, and endurance exercise will make the body adaptable. This adaptability allows the body to reduce testosterone to avoid the synthesis of too much muscle so that the body is lighter.
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