Mabuku 11 Opambana Olimbitsa Thupi a 2017

Zamkati

• Chinsinsi Chaumoyo
• Ntchito Yoyeserera Mphindi Imodzi: Sayansi Iwonetsa Njira Yoyenererana Ndizozindikira, Mofulumira, Zifupi
• Kulimbitsa thupi: Zinsinsi Zazikulu kuchokera ku # 1 Trainer waku Hollywood
• Thupi la Ora la 4: Upangiri Wosazolowereka Kutaya Mafuta Mwamsanga, Kugonana Kwodabwitsa ndi Kukhala Oposa Munthu
• Palibe Thukuta: Momwe Sayansi Yosavuta Yolimbikitsira Ingakubweretsereni Moyo Wathanzi
• Kukulirapo Kukulimba: Sayansi Yosavuta Yomanga Thupi Lathunthu Lapamwamba
• 100 Palibe Zida Zochita Vol. 1: Njira Zolimbitsa Thupi Zomwe Mungachite Kulikonse, Nthawi Iliyonse
• Bukhu Lalikulu la Akazi Azolimbitsa Thupi: Masabata Anai Kuti Muzitsamira, Kugonana, Kukhala Ndi Moyo Wathanzi!
• Buku Lathunthu la Navy Seal Fitness, Kope Lachitatu: Kusinthidwa kwa Today's Warrior Elite
• Kukhala Olimba Pamtunda: Pazinthu Zolimba, Kupha Abs - ndi Thupi lakupha
• Kukula Bwino: Pulogalamu ya Kulimbitsa Mtima ndi Kuthupi - Yoyendetsedwa ndi Oyera, Opangira Zomera, Maphikidwe Akudya Onse

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kuchita masewera olimbitsa thupi ndichimodzi mwazinthu zofunika kwambiri pamoyo wanu wonse. Zimathandizira kuchepetsa kulemera kwanu ndikuchepetsa chiopsezo chanu chamatenda osiyanasiyana osiyanasiyana, monga matenda ashuga, matenda amtima komanso dementia. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kusintha malingaliro ndipo kumatha kukhala ndi zotsatira zabwino pakukhumudwa komanso nkhawa.

Koma kwa ambiri aife, kukhala ndi chizolowezi cholimbitsa thupi kumatha kukhala kovuta. Moyo ndipo - ngakhale sitikanavomereza - kusowa chidwi kumatha kutilepheretsa. Nthawi zina mumafuna kudzoza pang'ono kuti musamuke. Ngakhale simudzaphonya kulimbitsa thupi, mutha kukhala otopetsa kuchita zomwezo sabata iliyonse. Malangizo ophunzirira ndi zidule zosintha zingakuthandizeni kupeza zotsatira zabwino.

Kusankhaku kumapereka kanthu kakang'ono kwa aliyense. Kuchokera pa zolimbikira mpaka momwe mungalimbikitsire, mabuku olimbitsa thupiwa akuthandizani kuti muziyang'ana pazolinga zanu ndikuphunzira maluso atsopano.

Chinsinsi Chaumoyo

Wophunzitsa wotchuka Vinnie Tortorich amagwira ntchito ndi wolemba komanso wolemba Dean Lorey kuti afotokoze mbiri ya moyo wake ngati munthu wopita ku masewera olimbitsa thupi ku Hollywood. Kuphatikiza pakuyankha mafunso olimbitsa thupi, ndi mayankho omwe adapeza pazaka zoposa 20, "Chikhulupiriro Chaumoyo Wabwino" imakhalanso ndi chidziwitso cha anthu otchuka! Ndilo gawo lotsogolera zolimbitsa thupi komanso gawo lina lachikumbutso. Tortorich akuwulula zina mwazikhulupiriro zodziwika bwino zolimbitsa thupi komanso momwe amagwiritsidwira ntchito pofalitsa zabodza.

Ntchito Yoyeserera Mphindi Imodzi: Sayansi Iwonetsa Njira Yoyenererana Ndizozindikira, Mofulumira, Zifupi

Kumayambiriro kwa ntchito yake yofufuza, Martin Gibala, PhD, adapezeka kuti ali ndi vuto lalikulu. Anali wofufuza m'munda wa masewera olimbitsa thupi yemwe analibe nthawi yambiri yochita masewera olimbitsa thupi. Anayamba kukhala ndi chidwi chofuna kuphunzira nthawi yayitali kwambiri (HIIT) chifukwa zidamupatsa mwayi wopeza masewera olimbitsa thupi osagwiritsa ntchito nthawi yambiri. "One-Minute Workout" ikufotokoza kafukufuku wa Gibala pa HIIT ndikufotokozera momwe mungapezere zotsatira kuchokera kuzolimbitsa thupi lalifupi, mwamphamvu kwambiri. Palinso nthawi yolimbitsa thupi yophatikizira.

Kulimbitsa thupi: Zinsinsi Zazikulu kuchokera ku # 1 Trainer waku Hollywood

Pali chifukwa chomwe Hollywood A-minders amawoneka bwino kwambiri: amalemba aphunzitsi kuti athandize. Gunnar Peterson, wophunzitsa anthu otchuka komanso akatswiri ochita masewera olimbitsa thupi, amapereka malangizo omwe mungagwiritse ntchito kunyumba. "The Workout" yalembedwa kuti ikuthandizireni kuti mukhale mphunzitsi wanu, ndi upangiri, maupangiri, komanso chilimbikitso kutengera zaka 20 zophatikizira za Peterson.

Thupi la Ora la 4: Upangiri Wosazolowereka Kutaya Mafuta Mwamsanga, Kugonana Kwodabwitsa ndi Kukhala Oposa Munthu

"The 4 Hour Body" lidalembedwa ndi Timothy Ferriss, wolemba udindo wa "The 4 Hour Work Week," mutu wina wogulitsidwa kwambiri. Pofotokoza mitu ingapo 50 yokhudzana ndi kulimbitsa thupi, Ferriss akufotokozera njira zomwe kusintha kwakanthawi kathupi kungapangire zotsatira zazikulu. Njira iliyonse imatenga mphindi 30 kapena kuchepera kuti iphunzire. Malangizo azaumoyo akuphatikizapo kukonza nthawi yothamanga komanso kupirira, ndikuwongolera zochita zanu zolimbitsa thupi.

Palibe Thukuta: Momwe Sayansi Yosavuta Yolimbikitsira Ingakubweretsereni Moyo Wathanzi

Nthawi zina sikuti kuchita masewera olimbitsa thupi ndikovuta. Ndikudzisunga nokha kuti mukhalebe pamzere womwe umakhala vuto lenileni. Ngakhale adziwa zaubwino wathanzi lochita masewera olimbitsa thupi, katswiri wamakhalidwe a Michelle Segar, PhD, akuti anthu amafunitsitsa kuti azisangalala nthawi yomweyo. Ngati sizikumva bwino pakadali pano, mwina sitingapitilize. "Palibe Thukuta" limayang'ana gawo lamalingaliro lochita masewera olimbitsa thupi, kukuphunzitsani momwe mungasangalalire ndi masewera olimbitsa thupi ndikusintha momwe mumaonera masewera olimbitsa thupi.

Kukulirapo Kukulimba: Sayansi Yosavuta Yomanga Thupi Lathunthu Lapamwamba

"Kukula Kwambiri Kotsimikizika Kwambiri" kwalembedwa kwa amuna omwe amayang'ana kuti apange minofu popanda kukhala maola ambiri ku masewera olimbitsa thupi. Michael Matthews amapereka malangizo othandizira kukula kwa minofu, zakudya, komanso momwe mungasungire ndalama pazowonjezera. Amafotokozanso zabodza zolimbitsa thupi komanso zifukwa zomwe amuna samaonera zopindulitsa. Kulimbitsa mphamvu kwa a Matthews kumangoyang'ana pakumanga minofu thupi lonse osapitilira maola atatu kapena asanu ndi limodzi mumalo olimbitsa thupi sabata iliyonse.

100 Palibe Zida Zochita Vol. 1: Njira Zolimbitsa Thupi Zomwe Mungachite Kulikonse, Nthawi Iliyonse

Simukusowa zolemera kapena zida zapamwamba zochitira masewera olimbitsa thupi kuti mukhale olimba. "100 No-Equipment Workout" imakuphunzitsani masewera olimbitsa thupi osiyanasiyana pogwiritsa ntchito thupi lanu. Zochitazo zimakhala ndi magawo atatu osiyana ovuta ndipo amatha kuphatikizidwa kukhala machitidwe osiyanasiyana. Zochita zilizonse ndi magawo ake amafotokozedwa mosamala. Ambiri sakufunikiranso kuti muvale zovala zolimbitsa thupi, kuti mutenge bukulo kupita kuofesi kuti mukalimbikitse msanga misonkhano!

Bukhu Lalikulu la Akazi Azolimbitsa Thupi: Masabata Anai Kuti Muzitsamira, Kugonana, Kukhala Ndi Moyo Wathanzi!

Pankhani yolimbitsa thupi, amayi ndi abambo ali ndi zosowa zosiyanasiyana. "Women's Health Big Book of Exercises" imayang'ana kwambiri pazomwe zimagwirira ntchito amayi. Zimaphatikizapo zolimbitsa thupi 100 zomwe zimayikidwa mwapadera 20 zophunzitsira zomwe zimapangidwira thupi lathu lokha. Pali zithunzi zambiri zokuthandizani kumvetsetsa mayendedwe, inunso!

Buku Lathunthu la Navy Seal Fitness, Kope Lachitatu: Kusinthidwa kwa Today's Warrior Elite

Ngati mukuyang'ana kuti mukhale ndi thanzi labwino, "Buku Lathunthu la Navy Seal Fitness" lidzakufikitsani kumeneko. Bukuli ndi kalozera wophunzitsira, kukuphunzitsani momwe mungaphunzitsire momwe Zisindikizo za Navy zimachitikira. Lalembedwa ndi mlangizi wa Chisindikizo, Stewart Smith, ndipo atha kugwiritsidwa ntchito ndi omwe akuyitanitsa omwe akufuna kuti apambane mayeso olimbitsa thupi. Magazini yatsopanoyi yasinthidwa kuti ikhale ndi zolimbitsa thupi kwa oyamba kumene komanso zambiri zakuchepa kwa akatswiri azakudya.

Kukhala Olimba Pamtunda: Pazinthu Zolimba, Kupha Abs - ndi Thupi lakupha

Kuyika ndi imodzi mwanjira zabwino kwambiri zolimbitsira maziko anu. "Ultimate Plank Fitness" imaphatikizapo mitundu 100 yamatabwa ndi njira zomwe mungapangitsire zolimbitsa thupi pogwiritsa ntchito mipira yolimba ndi zida zina. Zochita zilizonse zimakhala ndi zithunzi ndi tsatane-tsatane ndi malangizo amomwe mungadziwire ngati mawonekedwe anu ndi olakwika. Palinso mphindi 10 zolimbitsa thupi pogwiritsa ntchito matabwa angapo omwe ali m'bukuli.

Kukula Bwino: Pulogalamu ya Kulimbitsa Mtima ndi Kuthupi - Yoyendetsedwa ndi Oyera, Opangira Zomera, Maphikidwe Akudya Onse

Brendan Brazier ndi mlangizi wazakudya yemwe wapereka malangizo kwa magulu ambiri akatswiri, kuphatikiza NHL, MLB, NFL, ndi othamanga a Olimpiki. Iye ndi katswiri wakale wa triathlete. "Kukula Olimbitsa Thupi" ikufotokoza njira za Brazier zosungira othamanga olimba, owonda, komanso athanzi. Malangizo ake amaphatikizira zithunzi ndi malangizo mwatsatanetsatane. Brazier imayang'aniranso zakudya zopangidwa ndi mbewu zomwe zimapangidwa kuti zichepetse kulakalaka shuga ndikukhala ndi thanzi labwino.

Timatenga zinthu izi kutengera mtundu wazogulitsazo, ndikulemba zabwino ndi zoyipa za chilichonse kuti zikuthandizeni kudziwa zomwe zingakuthandizeni kwambiri. Timagwirizana ndi ena mwa makampani omwe amagulitsa izi, zomwe zikutanthauza kuti Healthline atha kulandira gawo la ndalama mukamagula china chake pogwiritsa ntchito maulalo omwe ali pamwambapa.