Static exercises to increase testosterone. Simple and effective exercises to increase testosterone. How Testosterone Levels Help You Succeed in Sports

To become a man one hundred percent, you need to be, first of all, healthy. One of the indicators of the health of the stronger sex is the normal level of testosterone. The amount of this hormone is not only responsible for the full life of men, but also for its ability to have offspring. If there are violations in the production of this hormone, then the man becomes lethargic, gains weight, sleeps poorly, becomes irritable. In addition to changing the nutrition system, training aimed at producing testosterone can help in this case.

What types of training affect testosterone production

Currently, men are actively interested in how to raise the level of the main male hormone in the blood. Normal testosterone production has a positive effect on muscle growth and fat loss throughout the body. In the blood of an average man, it is produced 10-12 times more than in the body of a woman. How to increase testosterone levels in men without resorting to drugs?

Scientists have proven that almost all types of physical activity increase the level of this hormone. The peak of its production falls on adolescence, when puberty occurs, and decreases significantly with age.

Therefore, its increase has a positive effect on men of almost any age:

• loss of muscle mass is prevented;
• increases endurance and strength;
• sexual functions improve, and libido increases.

The most effective physical activity for testosterone production is weight training. This is because when pumping muscles, protein synthesis is carried out in the body of a man.

One of the main factors for the effective implementation of such exercises is the regularity of training. These include:

• all types of push-ups;
• exercises with a barbell and dumbbells;
• pull-ups using the crossbar;
• bench press in the prone and standing position;
• deadlift;
• squats with dumbbells or barbells.

Basic strength training for testosterone production

In order for the training to be effective, you should consult with your doctor about the absence of contraindications, the site reminds. It would also be nice to find a trainer for the first time in order to properly master the technique of doing the exercises.

We will consider the most popular of them:

1. Deadlift. Place your feet shoulder-width apart, you should feel how the weight of the body is distributed over the entire foot. The bar should be located at a distance of 10 cm from the level of the socks. Grasp the bar at shoulder width. The back should be perfectly straight, the body slightly tilted forward. Bend your knees. Start slowly lifting the bar, as if on the surface of the legs. Movements must be slow. Then you should linger at the highest point for a few seconds. We return to the starting position.

When doing this exercise, keep in mind that:
. You need to keep your back extremely straight, a slight deflection in the lower back is allowed;
. You can not throw the barbell when you lower it down;
. Use an orthopedic belt so as not to overstrain the lumbar region;
. Do not bend your arms when lifting the barbell.

You can see the correct implementation here:

2. Squats with weights. Place your feet shoulder-width apart or slightly wider, you should be comfortable. Your feet should be on parallel lines. Keep your back straight, chest slightly rounded. Put the barbell on the trapezoid, sit down so that the thigh is parallel to the floor. Now rise slowly until your legs are fully extended. Please note that:
. The back should be clearly fixed and straight;
. Heels should be on the floor during the entire exercise;
. The head is slightly raised to the ceiling.

You can hone this exercise by reading:

3. Rise for biceps with a barbell. Feet, as usual, shoulder-width apart, pick up the barbell. Hold it at the hips with straight arms. As you inhale, lift the bar to your collarbones. Pause for a few seconds, then return it to its original position. Exhale.

4. Hanging leg raises. Grasp the bar, hands should be slightly wider than shoulders, legs straight. Raise your straight legs slowly. Try not to swing while doing this. When the legs are at the highest point, pause a little and return the legs to the starting position.

As practice shows, the more muscle volume is stimulated during exercise, the faster and better testosterone production occurs.

Strive to do exercises regularly and add your own, be courageous with the site.

Exercise is a natural way to increase testosterone. To activate the synthesis of the male hormone, emphasis should be placed on strength exercises, observing the following simple rules:

• The workout should not last longer than 45 minutes., since after that cortisol (rage hormone), which is an antagonist of testosterone, begins to be produced in the male body. The optimal time for classes is 30-40 minutes.
• Muscles after strength training should recover within 48 hours. For this reason, it is recommended to train three times a week.
• To train in order to increase testosterone, you need large muscles - the back, legs and chest. Loading only the biceps, triceps and calf muscles will not give the desired result.
• Exercises must be selected in such a way that you can repeat them at least 8-10 times in three sets. The last repetition of the exercise in the approach should be performed with maximum effort.
• Twice a week for 10-15 minutes it is desirable to devote aerobic exercises- running, jumping rope, etc. to train the heart muscle.

IMPORTANT! If the purpose of exercise is to increase testosterone, then you should not engage in aerobic exercise for longer than the specified time, as they inhibit the synthesis of the male hormone.

Why do men experience a rise in hormone levels after a workout?

Free testosterone is synthesized in the male body continuously by the testicles (testicles) and adrenal glands. In an unbound form, about 2% remains, which ensure the harmonious functioning of the male body.

The remaining hormone is bound by globulin and albumin proteins. The complex with globulin is designed to provide the body with testosterone in stressful situations. Power loads are a shock to the body, after which there is an active release of free androgen into the blood. The complex of the male hormone with albumin is responsible for the growth of muscle mass and bone strength.

Squats, power load, static muscle work: choosing a sport for androgen production

To increase the synthesis of testosterone, it is necessary to intensively load the muscles, performing exercises in three sets, thus creating stress in the muscle fibers. Only with such a load, testosterone will begin to be actively released from the complex with globulin, prompting the testicles and adrenal glands to synthesize an additional amount of free androgen to replenish the supply.

Strength exercises, which are called basic, are suitable for this purpose. These include:

1. Lunges with weights and without them, squats where the gluteus maximus and quadriceps of the thighs work.
2. Push-ups on the uneven bars and regular push-ups(army) for pumping the middle pectoral muscles.
3. Deadlift(barbell exercise), which loads almost all the large muscles.
4. Dumbbell or barbell press in prone position for an even load on all pectoral muscles.

The general purpose of these exercises is to exhaust the muscles to the limit, to create stress in them.
The advantage of strength training is its high efficiency. The disadvantage is the requirement for a fairly high level of physical fitness.

IMPORTANT! It is necessary to correctly assess your physical fitness in order not to overstrain when working with a lot of weight.

To evenly distribute testosterone with blood flow throughout the body, strength training is completed with a quick run for a short distance (sprint) or intense jumps for 1-2 minutes. (plyonetrics).

With an insufficient level of physical fitness, testosterone can be increased with the help of:

• Slowly performed squats with legs wide apart and a straight back. The essence of the exercise is the maximum tension of the muscles of the thighs and perineum when lowering the pelvis down. Exercise starts with 8-10 times in three sets. As the muscles strengthen, the number of repetitions is adjusted to 50 times in one approach.
• Static exercises, including Kegel exercises, adduction and breeding of the knees with resistance, intense contraction of the gluteal muscles.

Diligent performance of simple exercises can also give the necessary impulse to the muscle fibers to release testosterone.

It is worth recalling that to activate testosterone, you need to do exercises until you are completely tired, increasing muscle tension in the last approach.

To increase the level of the male hormone, improve the body as a whole and rejuvenate, they have proven themselves well:

• Five Tibetan pearls(rituals) described in P. Kelder's book "The Eye of Rebirth".
• Rotation of the body clockwise and counterclockwise. It is recommended to start with a comfortable number of rotations, increasing them gradually.

When inevitable dizziness occurs, sit down with a straight back, placing your palms on your knees.

REFERENCE! During strength exercises, especially with weights, the muscles of the perineum are reflexively tensed. This activates the production of testosterone by the testicles.

Another interesting and A simple exercise can raise testosterone levels when performed regularly:

1. Stand up, spread your legs slightly wider than your shoulders.
2. Stretch your arms in front of you, as if clasping a large ball.
3. Take ten quick intense breaths and exhalations.
4. Tighten the muscles of the perineum as much as possible.
5. Relax.

Repeat three times. It is recommended to do the exercise immediately after waking up and before going to bed.

Complex to increase this substance

A workout designed to increase testosterone starts with a regular warm-up consisting of several neck and torso tilts, arm rotations and jumps to warm up the muscles and joints.

After the warm-up, they move on to strength exercises. The complex will be given for the pectoral muscles.

Lesson structure:

• the number of approaches - 3-4;
• the number of repetitions - 8-10;
• rest interval between sets and exercises - 1.5-2 minutes.

Exercises:

• Push ups.

  This exercise is suitable for men with any level of training.. It can be performed at home.

  Beginners can do the exercise, leaning on their knees, moving over time to performing in the usual lying position.

  With an average level of training, push-ups are done on fists, lingering for 5-10 s in the lowest position.
  
  The most difficult are considered "explosive" push-ups. In this case, straightening the arms, they push off the floor and make cotton.

  When exercising in the gym, push-ups can be replaced with a bench press.

  ATTENTION! To increase testosterone, exercises that produce it must be performed slowly, feeling tension in the muscles.

  Watch the video how to do push-ups:
  

• Dumbbell press.

  Exercise at home can be done lying both on an incline bench and on the floor, bending your knees.

  Hands with dumbbells are pulled forward with elbows slightly bent. Then they begin to bend very slowly until they stop, then returning to their original position. You can perform the exercise both at once with both hands, and alternately.

  In the gym, you can replace dumbbells with a barbell, doing a bench press on an inclined or straight bench.
  You need to do the exercise continuously, without stopping in extreme positions.

  The video describes in more detail how to do this exercise correctly:
  

• Breeding arms with dumbbells to the sides.

  The starting position is similar to the previous exercise. Only the hands now need to be slowly spread apart to the stop, then returning to their original position without stopping.

  Men with a good level of physical fitness, working out in the gym, can complete the strength part of the workout with push-ups on the uneven bars.

  After working out the pectoral muscles, it is necessary to jump intensively or run a short distance for 1-2 minutes to disperse testosterone with blood flow throughout the body.

  At the end of the workout, it is advisable to stretch the pumped muscles, that is, to make a hitch. To do this, it is enough to perform several exercises for twisting the torso. It is also very useful to hang on a horizontal bar or wall bar for 1 minute.

  Watch the video on how to do this exercise correctly:
  

Do yoga classes increase synthesis?

In 1974, at the Benares Hindu University, scientists proved that the daily practice of certain asanas can activate the synthesis of testosterone in the body of a man.

After six months of yoga, all men who agreed to take part in the experiment had testosterone levels increased by almost 60%. Researchers have found that yoga not only increases the content of the male hormone, but also rejuvenates the endocrine glands.

When performing asanas in the body of a man:

• improves blood supply to the genitals;
• muscle clamps in the pelvic area are removed;
• increases the production of testosterone by the adrenal glands;
• the production of the hormone cortisone (testosterone antagonist) is inhibited.

In Russia, research by Indian scientists was confirmed by Candidate of Biological Sciences R.S. Minvaleev, taking blood samples for testosterone analysis in men before and after yoga.

Asanas to do at home

The following asanas are most effective for increasing the production of the male hormone:

1. Bhujangasana (cobra pose) mobilizing forces. It is performed first, as it brings the nervous system into full balance.
2. Dhanurasana (bow pose) that activates the adrenal glands. It develops the flexibility of the spine, strengthens the heart muscle.
3. Setu Bandhasana (bridge pose), eliminating depression, stress and anxiety.
4. Halasana (plow pose), activating the work of the kidneys, contributing to weight loss.
5. Shalabhasana (locust or grasshopper pose) strengthening the nervous system and pelvic muscles.
6. Utthita Trikonasana (triangle pose) improves digestion, relieves stress and irritability.

ATTENTION! Asanas are contraindicated for hypertension, oncology, infectious diseases, heart disease and pathologies of the intervertebral discs.

It is recommended to complete the asanas to increase testosterone with pranayama (breathing exercise) Kapalabhati.

It is quite possible to increase testosterone production with the help of physical exercises, which can be chosen according to the level of physical fitness. Regular exercise, combined with proper nutrition and proper sleep, can raise the level of the male hormone by at least 50% within six months.

Classes in the gym and the gym help to increase the level of testosterone in the blood. The frequency of training in simulators should not exceed 3 times a week.

Testosterone is an androgen hormone responsible for potency, muscle growth, bone strength, leadership qualities and normal mood in men. Over time, the level of the hormone in the blood decreases, especially with physical inactivity. But this process can be stopped and even reversed by practicing special exercises to increase testosterone.

Exercising to increase testosterone is a natural way to boost hormone synthesis. This biologically active substance is continuously produced by the male testes and adrenal glands. But only 2% of the hormone remains in free form, this guarantees the normal functioning of the male body. The rest of testosterone is bound by albumin and globulin proteins.

The complex with globulin is the body's reserve in case of stressful situations. Physical activity and strength exercises are a shock to the body and after them there is an active release of testosterone. As for the compounds of the hormone-androgen with albumin, they are responsible for muscle growth and bone stability.

To activate the production of testosterone, you need to concentrate on strength exercises, while at the same time taking into account the following rules:

• workouts to increase testosterone cannot exceed 45 minutes;
• for better testosterone production, the large muscles of the chest, back, and legs are loaded;
• exercises for testosterone are selected so that they can be repeated up to 10 times;
• muscles after training need to rest for at least 2 days, so you need to train 3 times a week.

In addition, twice a week, 15-20 minutes of aerobic exercise should be given to train the heart. Great for running and jumping. But such loads should not be abused, since a long duration of jogging ultimately leads to a decrease in hormone production.

Exercises

Increasing the secretion of the hormone has a positive effect on men. An increase in testosterone concentration is the prevention of early muscle atrophy, the hormone increases their strength and improves the functioning of the reproductive system. Systematic training naturally increases androgen levels, slows down natural aging and improves the general condition of a man.

The following classes are considered the most effective:

• lifting the bar from the chest while standing;
• pull-ups on the crossbar;
• horizontal bench press;
• exercises with dumbbells;
• squat with a projectile;
• deadlift;
• push ups.

Barbell bench press

To work with the barbell, you will need a separate bench. The body is placed horizontally on it, the legs are bent at the knee joints, and the feet are placed slightly wider than the knees.

It is necessary to slightly give the chest forward, bringing the shoulder blades together. It is also important to take the barbell correctly - wider than shoulder level. With fixation of the posture, the barbell is taken from the rack and raised until the upper limbs are straightened, and then it is gradually lowered until it slightly touches the neck and sternum. Next, a slight stop (up to 3 seconds), and then return to the starting position.

Projectile squat

For optimal results, it is especially important to perform squats correctly. The legs are placed at shoulder level and the back is straight. The chest also needs to be slightly forward. The projectile is placed on top of the trapezius muscle and slowly squat. In the process, the position of the hips is also monitored - they are parallel to the floor. After squatting, you need to straighten your knees, take a short pause and repeat all over again.

Deadlift

The lower limbs are at shoulder level, and the man himself becomes 10 cm from the bar. He leans forward and grabs the bar wider than shoulder width. The chest at this time needs to stick out a little. Then the bar is slowly led along the front surface of the legs to a point indicated by full extension of the knee joints. After a moment fix the pose and return to the starting position.

Push ups

Such an exercise can be performed by both a beginner and an experienced bodybuilder. At the initial stage, you can do push-ups with an emphasis on your knees, and after that you can switch to exercises in the usual position.

The average level of fitness involves performing push-ups on fists with a delay of several seconds at the lowest point.

“Explosive” push-ups are considered especially difficult, in which, after pushing off the floor and straightening the arms, they also make cotton. As for training in the gym, in such conditions this exercise is often replaced with pull-ups on the bar or bench press.

Dumbbell exercises

Most often, they practice dumbbell bench press and spreading arms to the sides. When pressing, the arms with dumbbells are pulled forward, after having slightly bent the elbows. After that, they are slowly bent and returned to their original position. The exercise is done without pauses and delays at extreme points. The bench press can be done with both hands or in turn.

In the second version of the exercise, the initial pose is similar, but now the arms with dumbbells are spread apart, returned to their original position without stopping. After completing the complex for the development of chest muscles, you need to jump for 1-2 minutes to disperse the free hormone throughout the body. For the same purpose, you can run short distances.

Comprehensive training

Testosterone training is a set of exercises aimed at both strengthening the pelvis and improving the functions of the cardiovascular system (CVS). This approach not only stimulates the synthesis of testosterone, but also ensures its movement to the tissues of the body.

The complex for strengthening the pelvic area is more static and is aimed not only at working out the muscles of this area. It activates the production of the androgen hormone by the testes.

Exercises for CCC are more dynamic and are aimed at:

• training of the heart and legs;
• hormone synthesis;
• increased tone of the pelvic muscles;
• guaranteed distribution of testosterone from the perineum to other tissues.

Exercises to strengthen the muscles of the legs and cardiovascular system

To strengthen the muscles of the lower extremities and a sufficient load on the cardiovascular system, the training complex usually includes several exercises. These are jumping squats, "air bike", translational and rotational pelvic movements.

Jump Squats

This is an analogue of the well-known air squats in bodybuilding, with the only difference being that vertical jumps are made at the upper points of the movements. Begin the lesson in a standing position, placing the legs at shoulder level. Next, you need to sit down, pressing your knees to your chest. At the same time, the hands touch the floor.

Then, with a jump, they move into a pose, as with push-ups. After that, they squat again, pressing their palms to the floor, and make a jump up. For optimal effect, experts recommend doing squats 4 times for 10 repetitions in each approach.

air bike

The exercise duplicates cycling, and is performed lying on your back. Next, they begin to make rotational movements with their legs, carefully raising their knees up. The load can vary if you increase the speed of rotation of the legs or change the circle along which the limbs move. They do the exercise for about 5 minutes, but it is permissible to split the load a couple of times.

Translational and rotational movements of the pelvis

In the first case, this is moving the hips back and forth in a standing position. For greater stability, one leg can be moved slightly forward. The optimal execution time is 3 minutes. With rotational movements, the legs are placed at shoulder level, and the arms are moved to the waist area. Then rotations are done alternately to the right, then to the left (up to 2 minutes in each case).

Static exercises for the pelvic area

As a rule, in this case, pelvic movements with a load on the stomach are used. Effectively reducing and breeding the knees, Kegel exercises and contractions of the muscles of the buttocks.

Movement of the pelvis with a load on the stomach

In this case, a load is used (book, dumbbells, pancakes for the barbell). Begin the exercise, lying on your back, resting your feet on the floor and bending your knees. Further, measuredly push the pelvis up. Exercise is done no more than 5 minutes.

Adduction and abduction of the knees

In the first case, an elastic ball is used, which is squeezed by the knee joints, sitting on the floor or on a chair. Then they begin to squeeze it, connecting the femoral muscles and muscles of the inguinal zone to the process. It is very important to avoid jerks.

When breeding knees, an elastic band or a belt is put on them. Next, they begin to spread the knee joints, struggling with resistance. In this case, the muscles of the pelvis and legs should be connected. In each case, the exercise is done for about 3 minutes.

Kegel exercise

Starting posture - sitting or standing. The task is reduced to tension and relaxation of the pubic-coccygeal muscles. Exercise is done without haste, listening to your own feelings. The duration of its execution does not exceed 3 minutes.

Contraction of the muscles of the buttocks

Begin to practice in a standing position. It is necessary to alternately contract and relax either the right or the left buttock with a delay of 10 seconds. Then both buttocks are strained. The total duration of the exercise is 3 minutes.

The topic of increasing the testosterone hormone is quite burning. It is especially important in bodybuilding. The content of the hormone changes with various pathologies. But the situation can always be corrected by taking synthetic analogs of the hormone, for example, Testosterone enanthate, although this is not always safe. To raise testosterone levels, it is much more appropriate to be patient and trust nature.

Sports and testosterone are directly related to each other - it is no coincidence that scientists have been studying the effect of the hormone on the state of muscle mass for almost 80 years. Every athlete who strives for new heights in his business sooner or later comes to the question - how to increase natural testosterone. But in order to assess how much the sex hormone affects athletic performance, it is important to understand the mechanism of action of testosterone and how the level of the hormone changes during training.

How training affects testosterone levels

Back in 1938, a series of experiments on animals started - rats, guinea pigs, mice, which demonstrated an interesting fact. Castration of males of all these mammals caused a decrease in skeletal muscle strength due to a decrease in the biosynthesis of a particular protein. But at the same time, testosterone replacement therapy helped to eliminate these negative consequences.

These experiments made it possible to study the relationship between the male sex hormone and sports endurance, as well as to develop special hormonal preparations that enhance physical strength and provoke the growth of muscle mass.

Testosterone levels are variable. The highest percentage of the hormone in the blood in the morning, in the evening it gradually falls. But a variety of situations can cause a testosterone surge in the male body, and playing sports is one of them.

During training, testosterone rises already during classes - depending on the type of exercise and the individual characteristics of a man, it can jump by 15-40% or even higher. The highest level is directly during the exercises and after their completion, after an hour the hormone begins to return to its original state.

The reason for such a hormonal surge is nerve impulses that go straight from the hypothalamus to the pituitary gland and force the gland to secrete testosterone - in the testicles and adrenal cortex.

The hormonal response of the body during sports (that is, the amount of "grown" testosterone) depends on 4 main factors:

1. The number of muscles that are engaged in work.
2. Intensity and duration of training.
3. The correct ratio of the number of approaches in exercises and rest between them.
4. Initial physical training and experience in sports training.

Testosterone in bodybuilding

Sports doctors and trainers convince: in order to maximize the level of the natural sex hormone, it is important to choose special exercises for testosterone. And for this you need to build your training program according to the following principles:

• Choose exercises that involve several muscle groups (and not just specific exercises from the “how to pump up triceps” series).
• Give preference to multi-joint exercises (“base”): squats, thrusts and bench presses.
• Focus on strength training. They stimulate the release of testosterone much more than other exercises, such as endurance.
• Include various elements in the program, including flexibility exercises, cardio loads, etc. This will not only even out the hormonal levels, but also improve your overall health.
• The duration of classes should be at least 40-60 minutes, rest between sets - 1-2 minutes.

What happens in the body during exercise

Testosterone circulates in the blood in 3 forms: slightly bound and unbound, and only the first two have biological activity (that is, the ability to influence the body).

During sports, the level of sex hormone in the blood jumps sharply, and biologically active testosterone takes on its daily work with even greater effort.

Receptors that are sensitive to testosterone (androgenic) are found in a variety of tissues and organs - kidneys, nerves, prostate, skeletal muscles, adipose tissue. By the way, today doctors consider adipose tissue an active endocrine organ that plays a huge role in the metabolism of hormones, including testosterone.

By binding to the androgen receptor, the testosterone molecule enters the cell and soon moves to the cell nucleus. The testosterone + receptor complex intensively performs all testosterone functions (androgenic and metabolic), then the free receptor is selected from the nucleus to the cell surface in order to find the testosterone molecule ready for work again.

The release of testosterone during sports training provides three main effects:

1. In skeletal muscle cells, the hormone stimulates the synthesis of proteins of contractile muscle fibers - actin and myosin. This provides endurance and rapid muscle growth.
2. In adipose tissue, testosterone enhances the lipolytic ability of cells, that is, it activates the breakdown of unnecessary fat.
3. In kidney cells, the hormone stimulates the production of red blood cells, which are a kind of hormonal conductors. This allows testosterone to reach receptors in different parts of the body faster.

How to Boost Testosterone with Supplements and Steroids

Testosterone and muscles are directly dependent on each other. To build muscle mass, increase endurance, and recover faster after grueling workouts, it is necessary to maintain hormonal levels. There are several options for this.

Proper nutrition is the main guarantee of high testosterone. Omega unsaturated fatty acids (nuts, fish, vegetable oil), zinc, calcium, vitamins C, E, B, etc. There are also special products that increase male testosterone:

• eggs;
• beef;
• legumes;
• milk (whole);
• almond;
• broccoli and Brussels sprouts.

To raise testosterone, sports nutrition should also include proteins (cocktails, bars).

This drug is drunk in courses of 8-10 weeks, combined courses are also used. The steroid provides muscle mass growth, strength, pumping (spectacular relief muscles), enhances recovery processes, helps to avoid physical discomfort during physical overload.

However, rapid weight gain is largely achieved due to the accumulation of fluid in the body, and after taking the effect disappears (rollback phenomenon).

How Testosterone Levels Help You Succeed in Sports

Powerful physical strength, strong muscles, the will to win - all these are signs of high testosterone and the quality of a real athlete. However, here we are not talking about the level of testosterone itself, but about the effect of the hormone on the body.

The question of how exactly testosterone levels in the blood affect sports victories has been studied by scientists for a long time. Recently, another experiment was conducted by specialists from Emory University (Georgia, USA).

Scientists took the testosterone saliva test from professional runners three times during the marathon: before warming up, after warming up athletes and at the finish line. The level of the hormone in all runners was steadily growing even before the warm-up, after coming to the finish line it just went off scale, but ... it had no effect on the victory. The marathon runner with the highest testosterone was one of the last to arrive.

But American scientists do not at all claim that testosterone does not affect athletic performance. On the contrary, it improves physical fitness, allows you to build muscle mass, creates the necessary competitive mood in a man, and strengthens the will to win. And as a result, it helps to become the first.