Testosterone in men has the following consequences:
- Decreased muscle size and strength.Testosterone has an anabolic effect and is responsible for muscle growth and strength.Therefore, low testosterone, decreased muscle mass and strength.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, along with the desire for sex, there is a weakening of sex drive.
- Irritation increased.
- Increase the amount of excess fat.Lack of testosterone slows down your metabolism, leading to fat storage later on.
- Hair reduction.Body hair is one of the sex characteristics of the face.
- Gynecomastia (male breast growth).A strong and prolonged decrease in testosterone is observed.
Vitamins and minerals necessary for potency
Sexual function and sexual desire are directly related to the level of the male sex hormone testosterone.A low level of testosterone in the male body leads to a decrease in potency and sexual activity.It is important to provide the body with the building blocks to create the testosterone molecule.
Food should contain all nutrients needed by the body, especially vitamins and minerals, which are essential zinc, Selenium, Selenium Vitamin and Testosterone reducing foods.
Excess weight not only reduces the level of testosterone and increases the level of estrogen, but also women's sex hormones, not only their excess levels, but also the general health of men.Estrogens in the male body further suppress the production of testosterone.In addition, excess weight leads to cardiovascular disease and diabetes, which are significant factors in increasing potential and dangerous health.
Zinc
Zinc is a building block for testosterone, I.E.Without zinc, the testosterone molecule is not formed.Therefore, if there is no zinc, there is no testosterone;If there is no testosterone, there is no potency.Zinc increases sperm motility and has a prophylactic effect against prostatitis.Zinc is also essential for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, soruk, salmon, oysters, shrimp, garlic, nuts, eggs, garlic, squid, anchovies.
- Zinc dosage for men: 15 mg.
Selenium
Selenium is a very important mineral for men.Selenium affects the reproductive function, and selenium increases the quality of sperm.Selenium participates in the biosynthesis of testosterone and supports the functioning of sexual organs.
- Selenium, eggs, seafood (fish, squid, shrimp), brown bread, corn, tomatoes.
- Daily dose of selenium for men: 55-70 mcg.
Vitamin C
In addition to the main functions of immunity, it increases the elasticity of blood vessels, blood circulation, including to the genitals.Increases testosterone synthesis.It is prophylactic against prostatitis.
Products containing vitamin C: cabbage (fresh and branded), citrus fruits (lemon, orange, tangerine, grapefruit), green onion, parsley, carrot.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
It resists the destruction of natural antioxidants that promote cell renewal.Normalization of capillaries, which leads to the improvement of blood circulation in the blood, including genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onion.
- Daily dose of doses for men: 30 mg.
B vitamins
Increases the synthesis of the main male sex hormone - testosterone.Protects the liver, restores the human energy structure.They participate in 15,000 biochemical processes that occur in the human body.
- Products containing B vitamins: dairy products (milk, cottage cheese, cottage cheese), nuts, carrots, fish.
- Dosage of B vitamins Vitamins for men: B1.Vitamin 2 mg, vitamin B12 2 mcg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, as some vitamins do not function properly in the body when synthetically produced (for example, vitamin c or ascorbic acid).Vitamins and minerals from natural foods are more effective than their synthetic counterparts.
Exercises to increase potential
Contributes to the reduction of life potential in sesenia.Representatives of some professions have a tendency to lower potential than representatives of professions related to physical activities.
Physical exercise and weight training can help increase testosterone.This applies to the secondary education plan (3-4 per week).On the contrary, excessive physical activity and daily structural training can reduce low testosterone.
Special exercises aimed at increasing blood circulation in the pelvic organs, aimed at training pubic muscles - PUBOCOCCYGEUS muscles.By performing the exercises, the pubococcygeus muscle is responsible for training the muscles in the area where it is tense.The pubococcygeus muscle is good, firm and long.This is because the blood flows into the genital area, and the cervix becomes more engorged with blood.
Exercise 1."hip rotation"
I.p.Leg width, width, apart, hands on the waist.We begin to rotate the hips clockwise or counter-clockwise.Do at least 10 rotations in each direction.
Exercise 2. "Parade"
I.p.Leg width, width, apart, hands on the waist.We begin to walk, bend, and raise our height like a sit-up.
Exercise 3."Stone Catching"
I.p.A little bent, hands on the waist.Now bend your knees more, tense up, and multiply your gluteal muscles as much as possible.Return to the original position.
Exercise 4. "Bridge"
I.p.On the back of your body, bend your body, bend and fold your legs.Raise your hips as shown in the picture.
Exercise 5. "Riding a bicycle"
I.p.On the back of your body, bend your body, bend and fold your legs.We ride the bike, we start to imitate our legs and twist our legs.
Exercise 6. "Potonia muscles"
A core exercise that directly affects the PUBOCOCCECCEUUS muscle.
I.p.Same as the previous two exercises.We begin by teasing the pubococcyceus muscle.We focus on the strength of the tension, not the number of repetitions.
Exercise 7. "Vacuum cleaner"
I.p.Sitting in a chair, chest forward, shoulders melted.We begin to suck in the area between the label and the hole, thinking that the mind is scattered on the seat in the mental porridge porridge.At the same time, the pelvic muscles should not be tense.
Exercises should be performed 2 times a day, in the morning and in the evening.We do each exercise at least 10 times, gradually increasing the load.
Sleep at least 8 hours a day.Sleep should take place in optimal conditions in silence and darkness.
When the body is exposed to some kind of experience or stress, sexual function is inhibited.It is related to the fertilization mechanism, the essence of which is that the offspring should be born in the most favorable conditions.