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زيادة هرمون التستوستيرون (هرمون الذكورة) عن طريق التمارين تخطي إلى المحتوى يريد الكثير من الناس خاصتاً الرياضيين زيادة هرمون التستوستيرون أو هرمون الذكورة في الجسم بطريقة طبيعية ويعتبر هذا الهرمون أفضل هرمون لكمال الأجسام لمدى أهميته وتأثيره على النتائج المكتسبة وتحقيق الأهداف
وسنطرح في هذا المقال طرق وأساليب زيادة هذا الهرمون عن طريق التدريب / التمرين
أساليب زيادة هرمون التستوستيرون لكمال الأجسام بالتدريب هناك أساليب عديدة لزيادة هرمون الذكورة عن طريق التدريب منها الأساليب الفنية ومنها أساليب تدريبية معينة تعتمد على نوع التمرين وكيفية أداء وممارسة هذا التمرين
سنتحدث في السطور القادمة عن كل منهم بشكل أكثر تفصيلاً وسنشرح أهم التمارين التي تساعد على زيادة هرمون الذكورة
التمرين بأوزان ثقيلة + تمارين رفع الأثقال أثبتت الدراسات والأبحاث أن التمرين بأوزان ثقيلة وتمارين رفع الأثقال بشكل عام ترفع من مستويات هرمون التستوستيرون
عن طريق تحفيز الجسم على زيادة معدل أفراز هذا الهرمون وزيادة أنتاج هرمون التستوستيرون في الجسم بشكل كبير
كيف اعرف أن الوزن الذي اتمرن به يصنف كثقيل؟ الإجابة على هذا السؤال تختلف من شخص لأخر حسب كونه مبتدئ أو متقدم أو محترف
ولكن يمكنك أن تلاحظ انك تتدرب بوزن ثقيل عندما تستطيع أن تقوم بالتمرين بالوزن بحد أقصي من 4 : 6 عدات بتركيز وأداء صحيح
بطريقة أخرى علمية استخدم وزن يتراوح بين 85% : 95% من أكبر وزن يمكنك حمله عندها أعلم أن هذا الوزن يصنف كوزن ثقيل
أهم التمارين التي يجب استخدام وزن ثقيل بها تمرين الأسكوات أو القرفصاء بالبار
تمرين الرفعة الميتة
تمرين الصدر (البنش) بالبار
تمرين تجميع الصدر (البنش) بالدمبل
التكرار والإجهاد أسلوب تمرين يساعد علي زيادة أفراز هرمون التستوستيرون وزيادته فالجسم بشكل كبير عن طريق التمرين بوزن مناسب (ليس بخفيف ولا بثقيل) بأقصى عدد ممكن من العدات ويمكن تطبيق هذا الأسلوب في أخر مجموعة من كل شكل تمرين أو أخر مجموعة من أخر شكل تمرين
ويجب الاهتمام بتطبيق هذا الأسلوب في تمرين العضلات الكبيرة مثل : الرجل و الصدر (البنش) خاصة في تمرين الأسكوات (القرفصاء) بالبار و تجميع البنش / الصدر بالدمبل و تمرين الصدر / البنش بالبار
الراحة بين التمارين أثبتت الدراسات والأبحاث أن فترة الراحة الطويلة / المناسبة تزيد من ارتفاع هرمون التستوستيرون في الجسم بنسبة بكبيرة وينصح بأخذ راحة دقيقتين بين كل مجموعة والأخري
وهذا أيضاً يزيد من التركيز وتحسين الأداء في التمرين ويساعد علي إمكانية تكملة التمرين بوزن أثقل دون النزول بالأوزان أو استخدام نفس الوزن الحالي
والتقليل من الشعور بالتعب والإرهاق في التمرين وعدم القدرة على تكملة التمرين
الجري / الركض بسرعة أثبتت الأبحاث والدراسات أن الجري أو الركض بأقصى سرعة ممكنة يساعد على زيادة هرمون التستوستيرون بالجسم وذلك في زمن يتراوح من 6 ألى 15 ثانية علي هيئة مجموعات ولكن بأقصى سرعة ممكنه
كل هذه الأساليب تقوم بزيادة نسبة هرمون الذكورة عند الرجال
ولكن هذا ليس كل شئ ، هناك أساليب أخرى تساعد على زيادة هرمون الذكورة .. أنصحك بقراءة هذه المقالات لمعرفة الأساليب الأخرى (ستفيدك كثيراً) كيفية زيادة هرمون التستوستيرون (هرمون الذكورة) فى الجسم طبيعياً زيادة هرمون التستوستيرون (هرمون الذكورة) عن طريق الطعام
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