It is possible to increase the testosterone hormone with the right exercises.
Testosterone; Although it is commonly known as the male sex hormone, it is the most important hormone responsible for muscle building in the body. It also provides power support in coordination with the nervous system. Testosterone is very important to increase the muscle ratio of your body and increase your performance in training.
Take your initial position by raising the bar with your legs in the air in front of you. Bend forward from the waist, keeping your upper body parallel to the floor. Squeeze your shoulder blades and pull the bar towards your stomach while bending your knees. Then return to your initial position by following the same steps.
In order to increase the testosterone level in your blood, you can apply nutrition programs prepared for this purpose and you can do training exercises that increase testosterone. By applying the training programs in this group, you can increase the regeneration speed of your muscles to maximum levels.
5 Workout Moves That Increase Testosterone
1. Clean and Press…
While standing with an upright back posture, you should take the first position by opening your feet at shoulder level. Dumbbells should be used in this exercise. With your palms facing your body, you should grasp the barbell with both hands. While doing this, make sure your body is parallel to the ground. With your legs slightly bent, you should lift the barbell that you hold onto your collarbone by standing on your feet. Then, you should bend your knee caps a little and soften so that the weight does not hit your waist. Take a deep breath, lift the barbell to your head and lower the bar to the ground again, following the same steps.
With this training exercise that helps to increase testosterone; you will have worked your waist, back leg, shoulder and arm muscles. To have a strong and energetic body, you can do this exercise in 3 sets of 10 repetitions.
2. Deadlift…
The deadlift movement, which works the largest body muscles, is an effective exercise that triggers testosterone production in the body. The deadlift exercise, which has different variations, is the classic one that provides the most benefit in terms of testosterone. It is also an extremely effective movement in creating muscular legs, forearms and back structures. Stand upright with your hands placed on your pelvis. Lean forward slowly, loading your hips and hind legs. In the meantime, pay attention to the formation of a waist pit in your waist and that it does not bend outward. Make sure your back and neck are in a natural position. Stretching your hips, extend them as far back as you can and continue bending. Begin to contract your back leg while maintaining your posture. Then squeeze your hips and push them forward.
3. Military Press…
Having the ability to directly affect the deltoid muscles, the military press will enable you to actively use the triceps and other muscles in the shoulder region. This workout, which has different names, is a must-do for those who want to increase the testosterone hormone.
Start by placing the bar on which you attach the weights, at a point where you can comfortably take it around shoulder level. With your feet shoulder-width apart, bend your knees slightly to prevent the weight from falling on your knees. Make sure your upper body is in a fully upright position and stays that way throughout the workout. Slowly lift the bar up under your chin, pushing up until your elbows are straight. Take care to breathe in while raising the bar, and exhale while lowering the bar slowly.
4. Pull-Up…
Pull-up, which is effective in working all your muscles as well as biceps, forearm and abdominal muscles, is a work that increases testosterone. Pull-up with bar support is an important move to get effective results in a short time.
Grasp a pullup bar slightly more than shoulder-width apart. In the first position, be careful not to let your legs touch the ground and not to bend your arms. Then slowly raise the bar until it's past your chin. Hold your head upright, squeezing your back, eyes forward, at the top for 1 second. Then slowly lower the bar to return to the initial position.
5. Bent-Over Row…
This training exercise, which has a medium difficulty level; It is a movement that provides the work of the abdominal and biceps muscles, as well as the back muscles. Thanks to this training you will do with barbells, you will be able to maximize the testosterone level in your body.
Take your initial position by raising the bar with your legs in the air in front of you. Bend forward from the waist, keeping your upper body parallel to the floor. Squeeze your shoulder blades and pull the bar towards your stomach while bending your knees. Then return to your initial position by following the same steps.
