The principle of the impact of exercise is to strengthen and activate the muscles of the pelvic region, due to which there is an improvement in the production of sex hormones. Also a prerequisite is the exercise, strengthening the cardiovascular system, because it is responsible for the transfer of sex hormones to the target tissues of androgens, which is no less important than testosterone production itself.

Exercises to increase testosterone are divided into two complexes:

  1. A set of exercises to strengthen the cardiovascular system and muscles of the pelvis. Dynamic exercise load is aimed at training the heart, lower limbs and contributes to the tone of the pelvic muscles. The complex improves the production of sex hormones, but is more conducive to the transfer of already formed testosterone molecules from the inguinal region to the target tissues throughout the body.
  2. A set of exercises to strengthen the muscles of the pelvic region. The static exercise load is aimed at training the muscles of the pelvis. A set of exercises most contributes to an increase in the synthesis of sex hormones by the testes.

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

Jumping squats

  1. Stand with your feet shoulder-width apart.
  2. Sit down on your haunches. The knees touch the chest. The palms are pressed to the floor.
  3. Sharply move your legs back, as if you are going to push-ups, resting your hands on the floor.
  4. Go back to the position that was in point 2. The knees again touch the chest. The palms are pressed to the floor.
  5. Straighten up, jump up.

This exercise gives a good load. Try to do 4 sets of 10 times.

Air bike

  1. Lie on your back or in a chair with armrests.
  2. Perform rotational movements with your feet as if pedaling in a bicycle. Keep your knees higher than regular cycling.
  3. You can change the diameter of the circles on 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 as many approaches so that the total time you pedal is at least 5 minutes.

Translational movement of the pelvis

  1. Standing slightly lean forward, hands on the belt (you can put one foot forward, for the convenience of the exercise).
  2. Perform forward movements back and forth with the pelvis, imitating movements during sexual contact.

Do this exercise for 3 minutes.

Rotary movement of the pelvis

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

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

A sample of the complex of exercises aimed at strengthening the heart and muscles of the pelvis:

  1. Jumping squats - the first approach - 10 times.
  2. Air bike - 5 minutes.
  3. Jumping squats - the second approach - 10 times.
  4. Translational movement of the pelvis - 3 minutes.
  5. Jumping squats - the third approach - 10 times.
  6. Rotary movement of the pelvis - 3 minutes.
  7. Jumping squats - fourth approach - 10 times.

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

For this kind of exercise, 15 minutes of exercise from 2 to 5 times a week is the minimum. Ideally, this would be only a part of serious work. But in any case, it still brings great benefits.

Exercises that strengthen the muscles of the pelvis and hips

The movement of the pelvis with a load on the stomach

  1. Lie on the floor, and take a position, as if you wanted to swing the press : legs bent at the knees, feet on the floor (Fig. 1 A).
  2. To create additional resistance, you can use the load in the lower abdomen. As a weighting agent can act a small dumbbell, pancake, heavy book. Support the weighting with your hands.
  3. Perform slow, uniform movements with the pelvis up (Fig. 1 B).

Движение тазом с грузом на животе

Figure 1 - The movement of the pelvis with a load on the stomach

Perform the exercise for a total of 5 minutes.

Kneeling

To perform it, you need an elastic ball. A similar exercise without the ball is the exercise "Hold a stone . "

  1. Sit comfortably on the floor or sit on a chair. Pinch the ball between your knees.
  2. And now begin to squeeze the ball, using not only the muscles of the hips, but also the muscles of the pelvic region and perineum. Movement should be measured, slow and confident.

This exercise takes 3 minutes. Try to keep track of the time, not the number of repetitions.

Knee breeding

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. Keep your knees apart, despite the resistance of the belt. In this case, use not only the muscles of the hips, but also the muscles of the pelvis and perineum. Movement should be measured, slow and confident.

Another variant of the exercise: if sitting at your desk, you can reach with your feet to his racks, you can use it instead of a belt.

This exercise takes 3 minutes. Try to keep track of the time, not the number of repetitions.

Kegel Exercise

This exercise was originally intended for women, but it turned out to be equally useful for men. Read more about doing the exercise in the article "The pubic-coccygeal muscle ."

Contraction of the muscles of the buttocks

Allocate for each reduction of 10 seconds.

  1. Slowly reduce completely, and then relax the muscles of the right buttock.
  2. Slowly reduce completely, and then relax the muscles of the left buttock.
  3. Slowly reduce completely, and then relax the muscles of both buttocks.

To complete the implementation of this exercise is given 3 minutes.

The proposed list of exercises to strengthen the muscles of the pelvic area:

  1. Knees reduced - 3 minutes.
  2. 1 minute of rest.
  3. Kegel exercise for men - 3 minutes.
  4. 1 minute of rest.
  5. Breeding knees - 3 minutes.
  6. 1 minute of rest.
  7. The contraction of the muscles of the buttocks - 3 minutes.

How often do you need to do strengthening exercises?

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

What exercise order leads to increased testosterone production?

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

A source:

Фактор тестостерона » . Shafiq Kaadri " Testosterone Factor " .

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