In men, testosterone levels naturally decrease with age. Exercise is one of the ways to trigger the natural testosterone response. Prioritize performing exercises that help build muscle and stimulate the nervous system.
Squat
Squat is one of the effective exercises to stimulate testosterone because it affects many large muscle groups at the same time.
For men over 45 years old, squats also help maintain lower body strength, joint health and mobility. All play an important role in maintaining long-term dynamism and health.
Do 3 - 4 sets of 5 - 8 reps. Rest 90 to 120 seconds between sets.
Inhale the bar
Bar suction exercises help strengthen the back, arms and shoulders. This exercise also has a strong impact on the upper body. Thereby, stimulating the release of testosterone and supporting muscle growth.
pull-ups also test strength - an important indicator of overall fitness after the age of 45.
Do 3 sets of 6-10 reps. Rest 60 to 90 seconds between sets.
Lying in weightlifting
Weightlifting exercises help train the chest, shoulder and tricuspid muscles with enough resistance to stimulate hormonal activity. This is a way to increase strength and body mass above, which is more difficult to maintain when testosterone levels decrease. This exercise also strengthens the stability of the shoulder and elbow joints.
Lie flat on a chair with your feet on the floor. Hold the dumbbells slightly wider than shoulder-width apart. Slowly lower the dumbbells to the middle of your chest. Hold for a moment, then push the bar back to the starting position.
Do 3 - 4 sets of 5 - 8 reps. Rest 90 seconds between sets.
