Testosteronum body buildingum

testosterone bodybuilding

Nammukkellam ariyam shareerathinte muscle mass vardhippikkuvanulla kazhivu nammude janithinka shasthravumayi bhandhapettirikkunnu ennu. Ennal janithika shasthramennathiloode ivide udheshikunnathu shareerathile testostironinte alavanennu nammalil palarkkum ariyilla. Muscle mass koottikkondu akarshakamaya oru shareeram swanthamakkanam enkil shareerathile testostironinte alavu uyarnnathayirikkeendathu avashyamanu. Ithinte artham testostironinte alavilulla vardhanavu maathramanu body buildingile vijayathinu karanam ennalla, marichu testosterone ningalude shariyaya kazhivu thirichariyan ningale sahayikkunnu ennanu.

Aharathil mattangal varuthunnathiloode shareerathile testostironinte alavu vardhippikkuvan sadikkum. Itha shareerathile testostironinte alavu vardhippikkan sahayikkunna chila margangal:

 

  1. Aharathil macronutrientukalkoppam (protein, carbohydrate, kozhuppu) micronutrientukalum (vitamin, mineral) ulpeduthuka. Athayathu aharathil dharalam pachakkarikal ulppeduthunnundu ennu urappu varuthuka. Endu kondennal vitaminum, mineralum mattu micronutrientukalum shareerathile testostironinte ulpadanathinu athyanthapekshithamanu. Iodine, selenium, sodium, potassium, zinc, magnesium, vitamin-D enningane ulla micronutrientukal labhikkanam enkil divasavum dharalam pazhangalum pachakarikalum kazhikkeendathundu.

 

  1. Aharathil kozhuppu ulkollikkendathum testosteroninte ulpadanathinu avashyamanu. Irachi, malsyam, mutta, venna enniva ellam aharathil ulppeduthanam enkilum aharathile kozhuppinte alavu kooduthal akathe shraddhikkeendathanu. Mutta shareerathile nalla colesterolinte alavu vardippikkunnathu vazhi kooduthal testosterone ulpadippikkunnathu kondu thanne athu theerchayayum aharathil ulppeduthuka.

 

 

 

  1. Aharathil kooduthal kozhuppu ulpeduthunnathu kondu thanne carbohydratinte alavu kuraykkaavunnathanu. Ororutharudeyum shareerathinavashyam aya carbohydratinte alavu vyathyastham ayathu kondu thanne athinanusarichu maattangal varuthuka. Carbohydratinte alavu vyayamathinu munpum, idayilum, sheshavum aakki kuraykkunnathu oru nalla upayamanu. Carbohydratinte alavu theere kurayatheyum shraddhikkeendathanu.

 

  1. Aharathil kozhuppu ulppeduthanam enkil polum athu amithamakathe shraddhikkanam, endu kondennal shareerathile kozhuppinte alavu koodunnathu testostironinte ulpadanam thadayunnu. Uyarnna alavilulla kozhuppu shareerathile testosteronine estrogen ayi parivarthanam cheyyunnu. Ithu ningalude shareerathile testosteroninte alvu kuraykkukayum, estrogeninte alvu vardippikkukayum cheyyunnathu kondu muscle mass vardippikkan sadikkanthe varunnu. Athu kondu muscle mass koottuvan agrahikunnavar shareerathinte bharam kuraykkunathil kendreekarikkendathanu.

 

 

  1.  Shareerathile testosteroninte ulpadanam kurayuvan karanamakunna mattoru ghadakamanu pirimurukkam. Pirimurukkam shareerathile cortisolinte alavu vardippikkukayum ithu testosteroninte ulpadanathe prathikoolamayi badhikkukayum cheyyunnu. Pirimurukkam kuraykkuvanayulla vyayamangal cheyyunnathu oru nalla upayamanu.

 

 

  1. Weight training cheyyunnathiloodeyum shareerathile testosteroninte ulpadanam vardhippikkaam, squats, presses ennigane ulla vyayamangal cheyyunnathu sheelamakkuka.

 

 

  1. Vyayamam cheyyunnathu shareerathinu nallathanu enkilum athu amithamakathirikkan shraddhikkuka. Amithamaya exercise cortisolinte alavu koottukayum ithu vazhi shareerathile testosteroninte alavu kurayukayum cheyyunnu. Ithodoppam avashyathinu urakkam labhikkunnudennum urappu varuthendathanu. Shareerathinu avashyamaya vishramam labhichillengil testosteroninte alavu 30% vare kurayuvan sadyathayundu.

 

 

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