Exercises to produce testosterone in men. Increasing testosterone - exercises for men

Testosterone is one of the most important hormones of the steroid androgen group, responsible for the formation of muscle and bone tissue, the development and functioning of the genital organs, as well as the emotional background of a person. Its active production is observed in adolescence, and then androgen levels begin to decline. The hormone has a special role for men, since with its deficiency there is a decrease in sexual function, muscle atrophy, and general fatigue.

You can increase testosterone levels with the help of medications (anabolic steroids) and exercise.

But taking anabolic drugs increases the risk of health problems. As for exercise, it not only helps increase testosterone, but also has a beneficial effect on the general condition of the body.

Exercises to increase testosterone

Any vigorous physical activity leads to an increase in testosterone in the blood.

Experimental studies have proven that the production of this hormone is significantly increased by strength exercises that are performed regularly.

Basic strength exercises:

• exercises with a barbell;
• push-ups;
• exercises with dumbbells;
• pull-up using a bar.

Constant strength training, which promotes the release of the hormone, allows you to maintain excellent physical shape and improves metabolism.

Using dumbbells and barbells can give good results. Some of the most effective exercises are squats and deadlifts.

Before you start exercising, you should consult your doctor. If you take a serious approach, it is recommended to find a professional trainer who will help you correctly master the technique of performing the exercises.

If this is not possible, you can master the technique yourself.

Deadlift technique

The lesson begins with an initial vertical position - feet shoulder-width apart, the barbell is at a distance of 10 cm. Bend over and grab the sports equipment so that the hands are also shoulder-width apart or slightly wider. Your knees should be bent and your back should be straight. The chest should be arched forward - like a wheel. After taking the correct position, they begin to slowly lift the barbell up. As soon as the projectile has reached its highest point, it is held for a few seconds and slowly returned to its original position without throwing it.

During the entire exercise, the back should remain straight and the center of gravity should be on the heels. For training, it is recommended to purchase a weightlifting belt.

Squat technique

Starting position - feet shoulder-width apart. The back should be straight and the chest should protrude slightly forward.

Stand so that the barbell is at the level of your trapezius muscles. During the exercise, your hands should be shoulder-width apart or slightly wider. Squat down so that your thighs are parallel to the floor. Heels should not be lifted off the floor. Once you are fully erect, take a deep breath and slowly lower yourself.

Calculate the weight of the barbell so that you can perform 10 repetitions in one approach.

Bench press

The barbell press is performed using a bench. Lie down on a bench with your knees bent and your feet touching the floor and positioned shoulder-width apart. The shoulder blades are brought together, and the chest is moved slightly forward. After this, remove the bar from the racks, with your hands slightly wider than shoulder level. Raise the projectile until your arms are fully straightened, and then lower it down to chest level. Then the bar is returned to its original position.

It is not recommended to perform strength exercises more than 3 times a week, since in this case all testosterone will be spent only on muscle formation. You cannot overload your body with physical activity, because this will have the opposite effect.

Boosting testosterone with yoga

You can increase testosterone levels not only with the help of strength physical activity, but also with the help of yoga exercises associated with deflection of the spine.
Exercises aimed at deflecting the spine make the adrenal glands, which are responsible for the production of this hormone, work more intensely.

In addition, yoga exercises have a relaxing effect, which in turn helps the body fight stress - the worst enemy of testosterone.

Method of performing the exercise Bhujangasan (cobra pose)

Starting position – lie on your stomach. The legs should be connected, and the arms should be shoulder-width apart and the palms should rest on the floor. The frontal part of the head should also rest against the floor.

Inhale and slowly begin to raise your head. Bend your upper body back as much as possible, tensing all your back muscles. Hands should not be involved in lifting the body - they play the role of support. Freeze in this position as much as possible, and then smoothly return to the starting position.

This is one of the most effective yoga exercises.

Other methods to increase testosterone

In order to achieve the best result, an integrated approach is required.

Doing any type of exercise to increase male hormone will not be enough.

Lifestyle and daily diet play an important role.

Important factors for testosterone production:

• healthy sleep;
• absence of bad habits;
• proper nutrition;
• taking vitamins;
• active sex life.

Adequate healthy sleep is directly related to the natural production of testosterone. Its absence leads to a decrease in activity, a feeling of fatigue, and stress. The latter, in turn, produces cortisol, a hormone that suppresses testosterone production.

And alcohol, due to its toxic effects, suppresses the production of a vital hormone in the body. Abuse of bad habits can lead to impotence.

A man's diet should include foods high in protein and omega fats. It is recommended to minimize the consumption of fried foods, as they contribute to the accumulation of waste and toxins, which also reduce the production of the hormone.

Vitamins and minerals also play an important role in testosterone production. One of the main minerals that promotes men's health is zinc. The mineral is responsible for the production of the hormone and prevents its conversion into tarragon (the female hormone).

The consumption of vitamins A, C, D also has a beneficial effect on hormone production.

Excessive consumption of sweets and starchy foods also has a detrimental effect on men's health, since carbohydrates lead to a decrease in androgen in the blood.

An active sex life is the best exercise to increase male hormones. During sexual intercourse, there is an increased production of testosterone in the body. The lack of sex life leads to stagnant processes and entails impotence.

Conclusion

Regular exercise, combined with a healthy lifestyle and proper nutrition, can have a beneficial effect on the production of testosterone, which ensures men's health.

The principle of the effects of physical exercise is to strengthen and activate the muscles of the pelvic area, thereby improving the production of sex hormones. It is also necessary to perform exercises that strengthen the cardiovascular system, because it is responsible for the transfer of sex hormones to androgen target tissues, which is no less important than the production of testosterone itself.

Exercises to increase testosterone are divided into two complexes:

1. A set of exercises to strengthen the cardiovascular system and pelvic muscles. The dynamic load of exercises is aimed at training the heart, lower extremities and promotes the tone of the pelvic muscles. The complex improves the production of sex hormones, but to a greater extent promotes the transfer of already formed testosterone molecules from the groin area to target tissues throughout the body.
2. A set of exercises to strengthen the muscles of the pelvic area. Static load exercises are aimed at training the pelvic muscles. A set of exercises is most conducive to increasing the synthesis of sex hormones by the testicles.

Exercises that strengthen the muscles of the lower extremities and the cardiovascular system

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Jumping Squats

1. Stand straight with your feet shoulder-width apart.
2. Squat down. Knees touch chest. Palms pressed to the floor.
3. Quickly move your legs back as if you are going to do push-ups, resting your hands on the floor.
4. Return to the position you were in step 2. Your knees touch your chest again. Palms pressed to the floor.
5. As you straighten up, jump up.

This exercise gives a good workout. Try to do 4 sets of 10 reps.

Air bike

1. Lie on your back or in a chair with armrests.
2. Perform rotating movements with your legs as if you were pedaling a bicycle. Keep your knees higher than when cycling normally.
3. You can change the diameter of the circles along which the legs move, as well as the speed of rotation.

Do this exercise for at least 5 minutes. This is quite hard, so break the exercise into so many sets that the total time you pedal is at least 5 minutes.

Forward movements of the pelvis

1. While standing, lean forward slightly, hands on your waist (you can put one leg forward for ease of performing the exercise).
2. Make progressive movements of your pelvis back and forth, imitating movements during sexual contact.

Do this exercise for 3 minutes.

Rotational movements of the pelvis

1. Standing on the floor, feet shoulder-width apart, hands on your belt.
2. Make wide rotational movements, first in one direction and then in the other.

Do this exercise for 3 minutes, i.e. 1.5 minutes on one side.

An example of a set of exercises aimed at strengthening the heart and pelvic muscles:

1. Jumping squats - first set - 10 times.
2. Air bike – 5 minutes.
3. Jumping squats - second set - 10 times.
4. Progressive movements of the pelvis – 3 minutes.
5. Jumping squats - third set - 10 times.
6. Rotational movements of the pelvis – 3 minutes.
7. Jumping squats - fourth set - 10 times.

How often should you do exercises to strengthen the muscles of the lower extremities and the cardiovascular system?

For this type of exercise, 15 minutes of practice 2 to 5 times a week is the minimum. Ideally, this would be just part of a serious job. But in any case, it still brings great benefits.

Exercises to strengthen the muscles of the pelvis and hips

1. Lie on the floor and take the position as if you wanted: legs bent at the knees, feet on the floor (Fig. 1 A).
2. To create additional resistance, you can use a weight in the lower abdomen. A small dumbbell, a weight plate, or a heavy book can serve as a weighting agent. Support the weight with your hands.
3. Perform slow, even upward movements of the pelvis (Fig. 1 B).

Figure 1 - Movement of the pelvis with a load on the stomach

Perform the exercise for a total of 5 minutes.

Reduction of the knees

To perform this you will need an elastic ball. A similar exercise without a ball is.

1. Make yourself comfortable on the floor or sit on a chair. Hold the ball between your knees.
2. Now start squeezing the ball, using not only the muscles of the thighs, but also the muscles of the pelvic region and perineum. Movements should be measured, slow and confident.

Knee spread

To perform the exercise you need a belt (belt).

1. Take a comfortable sitting position.
2. Tie your legs at the knees with a belt, like a rope.
3. Spread your knees to the sides, despite the resistance of the belt. At the same time, use not only the muscles of the thighs, but also the muscles of the pelvis and perineum. Movements should be measured, slow and confident.

Another variation of the exercise: If you can reach the desk posts with your feet while sitting at your desk, you can use it instead of a belt.

3 minutes are allotted for this exercise. Try to keep track of the time, not the number of repetitions.

Kegel exercise

Contraction of the buttock muscles

Allow 10 seconds for each contraction.

1. Slowly contract fully and then relax the muscles of your right buttock.
2. Slowly contract fully and then relax the muscles of your left buttock.
3. Slowly contract fully and then relax the muscles of both buttocks.

3 minutes are allotted to complete this exercise.

Suggested list of exercises to strengthen the muscles of the pelvic area:

1. Reduction of the knees – 3 minutes.
2. 1 minute rest.
3. Kegel exercise for men – 3 minutes.
4. 1 minute rest.
5. Knee raises – 3 minutes.
6. 1 minute rest.
7. Contraction of the buttock muscles – 3 minutes.

How often should you do strengthening exercises?

Set aside 15 minutes for them 2-5 times a week.

What exercise sequence leads to increased testosterone production?

If you can do these two types of exercises at the same time, do resistance exercises (static exercises) first. When performing these exercises, the body is forced to produce more testosterone. And then, exercises to strengthen the cardiovascular system help distribute the resulting testosterone throughout the body through blood circulation.

Strength exercises to increase testosterone These are, first of all, exercises with weights (exercises with dumbbells, kettlebells, barbells). With proper training, exercise can greatly increase... Any exercise with dumbbells, kettlebells or barbells can increase testosterone, but there are exercises that give the maximum effect. These are deadlifts and squats. Since these exercises involve large muscle groups, the increase in testosterone will be maximum.

Deadlift. Technique:

Starting position: legs shoulder-width apart, feet parallel to each other, the athlete stands at a distance of approximately 10 centimeters from the bar, leans forward, making a grip shoulder-width apart or slightly wider, bending his knees, while keeping his back level, chest section is bent forward (chest “wheel”), we begin to slowly lift the barbell, moving it along the front surface of the legs. At the top point, we linger for a couple of seconds and slowly lower the barbell down.

Important notes on deadlift technique:

1. Don't bend back at the top
2. All emphasis should be on the heels
3. Do not throw the barbell when lowering the barbell down
4. Be sure to use a weightlifting belt
5. The hands are in a free hang and in no way help to lift the barbell. Hands are needed to hold the barbell

Deadlift video

Squats with a barbell. Technique:

Starting position: feet shoulder-width apart or slightly wider, feet should be parallel to each other. The back is straight, the chest is arched forward (chest “wheel”). Place the barbell at the top of your traps and bend your legs into a squat until your upper thighs are parallel to the floor. Slowly rise up until your knees are almost straight.

Important notes on squat technique:

1. The back should remain straight throughout the exercise (slightly arched at the lower back)
2. Don't lift your heels off the floor
3. Don't turn your head around. The head is directed forward and slightly raised up

Barbell squats video:

Deadlifts and squats are the best exercises to increase testosterone.

• Perform training no more than 3-4 times a week, otherwise all testosterone will be spent on “building” muscles
• The weight of the bar should be such that you can complete a maximum of 10 repetitions in one approach.

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For every man, a decrease in libido and sexual activity is a tragedy. But you shouldn’t give up prematurely, because there are a lot of different drugs that can restore male strength. Along with medications, urologists or andrologists recommend performing exercises to increase testosterone in order to speed up the effect of medications. Comprehensive treatment is much more effective, so read this article to learn all about activities that increase the production of male hormones.

What is testosterone

This is an important hormone in the human body, which is responsible for the formation of the bone and muscle frame, the specifics of mood and the functionality of the genital organs. If it is not enough, then the functioning of the entire body may be disrupted, erectile dysfunction will begin to develop, and subsequently impotence and infertility.

To determine testosterone deficiency, you need to visit a doctor and undergo a series of tests. But you can recognize the symptoms yourself only by listening to your body. Body signals to pay attention to:

• fatigue, depression
• irritability
• forgetfulness, inattention
• decreased libido (sex drive)
• weak or absent erection

Causes of low testosterone levels

Before you make a diagnosis yourself, think about whether you have any reasons why this could happen. Testosterone production does not simply decrease, so think and select from the list the reasons why your male hormone has decreased.

• zinc deficiency
• genital damage
• thyroid disease
• alcohol abuse, smoking
• taking steroids
• excessive glucose intake
• fatty foods, poor diet

Features of the male hormone

Slightly increased levels of testosterone will have a positive effect on the development of muscle mass and burn fat. With its help you can prevent diseases: obesity and osteoporosis. If you achieve increased levels of the hormone, you will get proper functioning of the genital organs. Testosterone has anabolic properties and affects protein synthesis.

Every year, more and more people are looking for an answer to the question: what ways to increase testosterone levels? There are many techniques and procedures that can increase the level of the substance in question. To protect yourself from the adverse effects of medications and side effects from taking them, you can use a simple system of physical activity. Simple exercises to produce testosterone will help normalize its production.

Let's get promoted

In several countries, scientists have conducted studies on the basis of which we can conclude: any type of physical activity has a positive effect on the production of testosterone in human blood. For example, if you ride a bicycle for 3-4 hours, then after taking tests you can observe the activation of the male hormone.

Increasing testosterone is very beneficial for middle-aged and older men. This prevents premature atrophy of muscle tissue and makes it more elastic. Thanks to the increase in hormones, the functions of the genital organs are always at their best. Testosterone is at its peak only in teenagers, and over time its levels begin to decline.

Along with medications, doctors often recommend regular physical exercise. Exercise slows down the aging process and improves overall health. It is important to perform the manipulations correctly and under no circumstances use anabolic steroids. This can lead to the destruction of all body systems.

In practice, strength exercises have proven to be the most effective. It is in such exercises that various weights are used, thanks to which complete heating of each muscle is achieved. In addition, the process of generating significant protein synthesis in the male body is launched.

The process itself, the quantity and quality of physical activity, is very important. Experts have identified several basic strength training activities that effectively increase testosterone levels:

• barbell chest press lying on your back
• squats with weights
• all types of push-ups
• pull-up on the horizontal bar
• parallel bars exercises
• standing barbell lift

Exercise Basics

In order to start doing exercises that increase testosterone, you need to know what they are based on. The horizontal barbell press, barbell squats and deadlifts are the basics of strength training. The clarity and rhythm of performing these manipulations is very important. Before starting any exercise, you should consult your doctor and find a good trainer. It will help you correctly master the technique of performing these exercises.

Barbell bench press. To exercise with a barbell, you need a special sports bench. Correct completion of the task requires a horizontal position of the body on this object. Your legs should be bent at the knees and your feet should be placed a little wider. Straighten your chest forward and bring your shoulder blades together as much as possible. It is important to grip the barbell correctly (wider than shoulder level). After the pose is fixed, the apparatus is removed from the rack, raised up until the arms are fully straightened, then smoothly lowered down until the bar and chest lightly touch.

Squats with a projectile. To get the desired result, this exercise must be performed strictly according to the rules. Place your feet shoulder-width apart and keep your back as straight as possible. The chest must be pushed forward. Place the barbell on the top point of the trapezius muscle and squat down smoothly. It is also necessary to monitor the position of your hips; they should be parallel to the surface on which you are standing. After squatting, straighten your knees, wait 2-3 seconds and repeat the same.

Deadlift. Place your feet shoulder-width apart and stand 10 cm from the barbell. Lean forward and grab the bar of the projectile wider than shoulder position, making your chest a “wheel”. Smoothly move the bar along the front of your legs to the end point, which is determined when your knees are fully extended. Hold the position for a couple of seconds, then slowly return to the starting position. Technique requirements:

• do not bend back at the end point
• the emphasis should be on the heels
• presence of an athletic belt
• straight back

Experts recommend performing these exercises for testosterone 2-3 times a week. Avoid overstraining your muscles, as this can lead to a long recovery time after training. Visiting the pool, proper nutrition and the activities we discussed in this article will help to significantly increase the production of male hormone.

Monitor your health, do not ignore obvious symptoms, consult a doctor in a timely manner. Only proper treatment will help solve this delicate problem. Do not rush to take medications, try to combat testosterone deficiency in natural ways. Exercising will increase your chances of recovery.

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