It's not bodybuilding: see the workout that defines arms and activates testosterone
You don't need to lift weights to gain definition in your arms and stimulate natural testosterone production. Calisthenics , a bodyweight training method, is a tip from personal trainer Vitor Vicente for those looking for strength, health and practicality — all without leaving home.
“ Multi-joint, high-intensity exercises are the ones that most stimulate natural testosterone production. And calisthenics does this in a complete way, using your body weight in movements like push-ups, squats and pull-ups,” explains Vitor.
In the gallery: understand how physical exercise helps increase life expectancy
Exercises that strengthen bones and muscles are essential to prevent diseases and other health problems. In addition to improving balance, exercising at least twice a week is one of the secrets to extending life expectancy and aging better.
Mike Harrington/Getty Images
A study by researchers at Tohoku University in Japan shows that between 30 and 60 minutes of muscle-strengthening exercises per week is enough.
Hinterhaus Productions/ Getty Images
According to the research results, the risk of premature death among people who move is between 10% and 17% lower than that found in sedentary people.
Catherine Falls Commercial/ Getty Images
Exercises that use your own body weight, such as weight training and playing sports, are some of the recommendations. In addition, activities such as Tai chi and yoga are recommended to strengthen bones and muscles.
Nisian Hughes/Getty Images
Keeping your body active also helps improve the results of menopause and post-operative periods, and can help prevent bone fractures, for example. In addition, it helps increase energy, and improves mood and sleep.
skaman306/ Getty Images
According to experts, people who exercise for at least half an hour a week have a reduced risk of death, heart disease and cancer. One hour of muscle-strengthening activities per week has also been linked to a reduced risk of diabetes.
Tom Werner/Getty Images
The human body's muscle and bone mass peaks before the age of 30. After this age, a natural decline begins, meaning that individuals who start exercising in their youth will have increased bone and muscle strength throughout their lives.
Thomas Barwick/Getty Images
People who exercise after the age of 30 reduce the body's natural loss, are able to preserve bone and muscle strength and live much better.
Justin Paget/Getty ImagesAccording to him, push-ups are the most efficient exercise for those who want to define their arms . “Push-ups are a great example of a complete exercise, which works the chest, shoulders and triceps. And the best part is that they can be done anywhere,” he says.
In addition to push-ups, squats are also essential in training. “The basis of calisthenics is three movements: pushing, pulling and squatting. With this, it is already possible to create an effective and accessible workout.”
Calisthenics is known for its versatilityVersatility is one of the great advantages of this practice. “Calisthenics can be done by anyone, of any age or physical level. You just need to adapt the exercises to the practitioner’s reality”, advises the personal trainer.
During the pandemic, the method gained traction precisely because of its practicality. “You don’t need any equipment. You can train in your bedroom, in the park or in your living room. If you can push, pull and squat, you can already train.”
metropoles
