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Тестостерона будет много. Очень много!

Опубликовано: 17 декабря 2013 в 22:03 [46]

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Тестостерон - главный мужской гормон. Изобилие тестостерона гарантирует тебе великолепную потенцию и сексуальные подвиги. В мужском организме тестостерон вырабатывается постоянно. Сколько природой отмерено, столько и будет. Но есть способ получить тестостерона больше.   Силовые виды спорта провоцируют в организме усиленную выработку тестостерона. Займись.

 

Когда мальчик вступает в период полового созревания, тестостерон начинает вырабатываться. В первую очередь, он стимулирует рост мышечной массы. Много тестостерона - растёт массивная мускулатура. Что бы мужчина мог много работать и круто воевать. Закономерность работает и в другую сторону. Если нагрузить мышцы, то организм отзовётся мощным выбросом тестостерона.

 

Комплекс из трёх базовых упражнений  всех силовых видов спорта буквально утопит тебя в тестостероне. А потенция будет ошеломляющей.

 

Комплекс состоит всего  из трёх упражнений. Достаточно тренироваться через день, по одному упражнению за тренировку. Каждое из приведённых упражнений вовлекает в работу максимально возможное количество мышц.

 

Присед

 

Приседание со штангой на плечах. Считаются одним из трёх важнейших упражнений в общефизической подготовке. Присед используется в качестве вспомогательного упражнения в процессе подготовки атлетов всех видов спорта.

Это объясняется тем, что приседание - многосуставное движение. Плюс работает  огромное количество крупных и мелких мышц - спина и все мышцы нижней части тела.

 

Становая тяга

 

Наклонись над штангой и, слегка согнув ноги в коленях, возьмись руками за гриф.  Выпрямись. Штангу держи в руках.  Опусти штангу на место. Повтори движение.

Становая тяга - самое мощное упражнение для набора мышечной массы. Соответственно, делаем вывод, что оно сильнее всех стимулирует выработку тестостерона.

 Но в то же время, тяга - это упражнение, которое служит самой частой причиной травм в спортзале.  Из-за неправильной техники исполнения травмируется позвоночник. Чем тяжелее вес, тем выше опасность. Не спешите хвататься за тяжёлый вес. Сначала изучите технику. Атлету с  покалеченной спиной потенция не в радость.

 

 

Жим

Самое зрелищное упражнение со штангой. Но при этом смертельно опасное при неправильном подборе рабочего веса или неправильной технике исполнения.

Классический жим делается лёжа на скамье. В исходном положении атлет держит штангу на вытянутых руках над грудью. Опускает штангу на грудь и снова выжимает вверх.

Если сил отжать штангу не хватает, то штанга падает на горло, или на рёбра спортсмену. Что бы травмы не произошло, атлета страхуют товарищи, готовые подхватить штангу.

По ходу каждого  сета помощник помогает  снимать штангу со стоек. И в  конце сета помогает  вернуть штангу на стойки.

Если помощников нет, то штангу можно жать внутри силовой рамы. В раме предусмотрены регулируемые ограничители на уровне груди. Штанга жмётся с них. И в случае опасности, падает тоже на ограничители.

Жим плох тем, что чрезвычайно опасен, и требует постоянного помощника, а то и двух. Но зато прорабатывает весь плечевой пояс. И в плане стимуляции выработки тестостерона не уступает приседу.

 

 

Как выбирать рабочие веса

Для каждого упражнения подбирается свой рабочий вес. Ибо работают разные группы мышц. Рабочий вес выбирается по такому принципу. С какой штангой сумел сделать восемь повторов подряд - причём, на девятый повтор сил уже не останется.  с такой штангой в будущем и работай. В дальнейшем прибавляй нагрузки по потребности. Разминочный вес составляет половину от рабочего.

 

Если не знаете  с чего начать, то вот примерные цифры для ориентира в выборе рабочих весов:

присед -90 кг (или свой вес)

жим - 60 кг

тяга - 90 кг

Если получилось слишком легко, то можно добавить. Если тяжело, то убавь вес.

В каждом зале должен быть инструктор. Он поможет Вам подобрать веса в соответствии с Вашей комплекцией и физической подготовкой.

 

 

Не слушать окружающих

Только ни в коем случае не ориентируйтесь на завсегдатаев спортивного зала. Они уже занимаются долго и тягают серьёзные веса. Ваша задаче не состязаться с ними в крутизне, а оптимальным образом проработать свой организм.

 

У каждого атлета в зале свои цели и задачи. Один хочет рекордный вес поднять, другой бодибилдингом занимается. Для каждой задачи есть свои упражнения, свои веса, свой тренировочный комплекс. Ваша задача - нагрузить организм разумным способом. Ваш основной собеседник в зале - тренер-инструктор. Остальные разговоры - праздная беседа.

 

Разумная альтернатива штанги

Если упражнения со штангой кажутся Вам опасной. Да и, просто, душа к ней не лежит. То у Вас есть три альтернативы.

Во-первых, гантели. Ими можно заниматься не только в зале, но и дома. Упражнений с ними - множество. С помощью атлетических дисков ("блинов") вес гантели можно варьировать в широком диапазоне. Я Вам рекомендую начать с 12 килограмм. Это вес одного стального гантельного грифа и двух пятикилограммовых "блинов". В спортмагазине можно собрать гантель поменьше и побольше.  Вопрос денег.

Вторая альтернатива штанги - силовые тренажёры. Они плохи тем, что в них жёстко задана траектория движения рук и ног. А при работе со свободными весами организм работает, как ему хочется, как удобней. Зато тренажёры менее травматичны.

Третья альтернатива штанги - бег, отжимание, качание пресса на полу и  подтягивание.

 

По большому счёту - не важно, чем Вы будете заниматься. Главное, что бы мужской организм испытывал регулярное напряжение, на которое он с готовностью отзовётся обильной выработкой тестостерона.

 

Режим тренировки.

За одну тренировку надо делать одно базовое упражнение.

тренировки проводить, желательно через день. Если через день не получается, то занимайтесь, как получается. Но , всё равно, чередуйте упражнения. Мышцам надо давать отдыхать и восстанавливаться.

 

План тренировки.

Тренировка состоит из трёх этапов.

Этап первый - разогрев.

Разогрев может начинаться с бега трусцой, или прыжков со скакалкой. Затем можно выполнить несколько базовых упражнений с пустым грифом, или несколько упражнений на тренажёрах (кроме велотренажёров и кардиотренажёра). Задача разогрева - увеличить пульс до 130-160 ударов в минуту.

Этап второй - разминка.  Работаем с разминочным весом - половина от рабочего. Выполняем с ним то базовое упражнение, которое запланировано на сегодня. 3-5 подходов по 7-12 повторений. Задача подготовить мускулатуру к серьёзной работе. Накачать их кровью. Если они красиво раздулись в ходе разминки, то разминка прошла успешно.

Этап третий - силовой тренинг. Выполняем базовое упражнение. Несколько подходов по восемь повторов. Работаем до тех пор пока не кончатся силы. После этого делаем ещё один подход. Что бы тестостерон вырабатывался изобильно - на тренировке надо "смертельно" уставать. Не надрываться, а уставать.

 

Безопасность тренировок

1. Тщательно выбирайте рабочие веса. И не форсируйте их.

2. Разогрев и разминка - обязательные этапы тренировки. Они защищают Вас о травмы.

3. Присед и жим первое время желательно выполнять со страховкой.

4. Техника исполнения упражнения важнее, чем вес штанги. Правильная техника даёт больший эффект и большую безопасность.

5. Если какой-то сустав заболел, то не нагружайте его. Возможно, необходимо проконсультироваться с доктором. Мышцы пусть болят - так и должно быть. А суставы болеть не должны.

 

Сбалансированное питание

Одновременно с физическими нагрузками полезно придерживаться специальной тестостероновой диеты. Усильте потребление двух компонентов пищи: полиненасыщенные жирные кислоты, и цинк. А ещё витаминов A, B, E, С

Кислоты - это лосось, арахис, красное мясо, авокадо,

Цинк - сыр, индейка, утка, дикий рис, гречка, горох, фасоль.

Витамин А - морковь, печень, сметана, творог

Витамин В - лосось, бананы, авокадо, брокколи

Витамин С - лимон, петрушка, цитрусовые, смородина, брокколи, клубника, болгарский перец.

Витамин Е - овсянка, малина, шиповник, растительные масла.

 

Тестостерон отвечает не только за твою потенцию. Но и за общее качество твоей жизни.  Вплоть до размера зарплаты.

 

 

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