Izincwadi eziyi-11 ezihamba phambili zokuqina ngo-2017

-Delile

• Imfihlo Yokuqina
• I-One-Minute Workout: Isayensi Ikhombisa Indlela Yokuthola Ukufaneleka Lokho Kuhlakaniphile, Kuyashesha, Kufushane
• I-Workout: Izimfihlo Eziyinhloko ezivela ku-# 1 Trainer waseHollywood
• Umzimba Wehora Le-4: Umhlahlandlela Ongajwayelekile Ekulahlekelweni Kokulahleka Kwamafutha Okusheshayo, Ubulili Obungakholeki Futhi Ukuba Ngumuntu Onamandla
• Akukho Sweat: Indlela Isayensi Elula Yokugqugquzela Ingakulethela Isikhathi Sokuqina
• Ukuqina Okukhulu Kakhulu: Isayensi Elula Yokwakha Umzimba Wesilisa Wokugcina
• I-100 No-Equipment Workout Vol. 1: Imikhuba Yokuqina Ongayenza Noma Kuphi, Noma Isiphi Isikhathi
• Ibhuku Elikhulu Lokuzivocavoca Lwabesifazane: Amaviki Amane KuMuntu Oncike, Wocansi, Uphile Kahle!
• Umhlahlandlela Ophelele weNavy Seal Fitness, uHlelo Lwesithathu: Kubuyekezwe i-Warrior Elite yanamuhla
• I-Ultimate Plank Fitness: Yesisekelo Esiqinile, i-Killer Abs - noMzimba Obulalayo
• Ukuchuma Ukuqina: Uhlelo Lamandla Okuphakama Kwengqondo Nokomzimba - Lukhuthazwa Ngamahlanzeko Ahlanzekile, Asuselwe Ezitshalweni, Okokupheka Okugcwele

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuzivocavoca umzimba kungenye yezinto ezibaluleke kakhulu ongazenzela impilo yakho yonke. Kuyasiza ukulawula isisindo sakho futhi kunciphise ubungozi bezimo ezahlukahlukene ezingapheli, njengesifo sikashukela, isifo senhliziyo nokuwohloka komqondo. Umsebenzi ojwayelekile we-aerobic nawo usiza ukuthuthukisa imizwa futhi ungaba nemiphumela emihle ekucindezelekeni nasekukhathazekeni.

Kepha kwabaningi bethu, ukugcina inqubo yokuzilolonga kungaba yinkohliso. Impilo futhi - yize singeke siyivume - ukungabi nogqozi kungangena endleleni. Kwesinye isikhathi udinga ugqozi oluncane ukuze uhambe. Ngisho noma ungalokothi uphuthelwe ukuzivocavoca, ungaba nesithukuthezi ngokwenza isimiso esifanayo masonto onke. Amathiphu okufunda namasu wokukuguqula kungakusiza ukuthi uthole imiphumela engcono.

Lokhu kukhethwa kunikeza okuthile okuncane kuwo wonke umuntu. Ukusuka ekusebenzeni kanzima ukuze ukhuthazwe, lezi zincwadi zokufaneleka zizokusiza ukuthi ugxile kuzinjongo zakho futhi ufunde izindlela ezintsha.

Imfihlo Yokuqina

Umqeqeshi wosaziwayo uVinnie Tortorich usebenza nombhali nomdidiyeli uDean Lorey ukuxoxa indaba yempilo yakhe njengomuntu waseHollywood ozivocavoca umzimba. Ngaphezu kokuphendula imibuzo yokufaneleka, ngezimpendulo ezithathwe kokuhlangenwe nakho kwakhe kweminyaka engaphezu kwengu-20, i- "Fitness Confidential" ibuye ibe nomthamo wemininingwane yosaziwayo! Ingxenye yomhlahlandlela wokuqina komzimba kanye nengxenye yesikhumbuzo. UTortorich udalula ezinye zezinganekwane ezidumile zokuqina komzimba nokuthi zisetshenziswa kanjani ukusabalalisa ulwazi olungamanga.

I-One-Minute Workout: Isayensi Ikhombisa Indlela Yokuthola Ukufaneleka Lokho Kuhlakaniphile, Kuyashesha, Kufushane

Ekuqaleni komsebenzi wakhe wokucwaninga, uMartin Gibala, PhD, wazithola esesimweni esihlekisayo. Wayengumcwaningi emkhakheni wokuzivocavoca umzimba owayengenaso isikhathi esiningi sokuzivocavoca. Uqale ukukhulisa uthando lokuqeqeshwa kwezikhawu eziphezulu (HIIT) ngoba kumvumela ukuthi athole izinzuzo zezempilo zokuzivocavoca ngaphandle kokutshala isikhathi esiningi. "I-One-Minute Workout" ichaza ucwaningo lukaGibala ku-HIIT futhi ichaza ukuthi ungayithola kanjani imiphumela ngokuvivinya umzimba okufushane, okunamandla. Kukhona futhi ukusebenzisa isikhawu kufakiwe.

I-Workout: Izimfihlo Eziyinhloko ezivela ku-# 1 Trainer waseHollywood

Kunesizathu sokuthi ama-Hollywood A-listers abukeke emuhle kakhulu: aqasha abaqeqeshi abazosiza. UGunnar Peterson, umqeqeshi wosaziwayo nabadlali abangochwepheshe, unikeza umhlahlandlela wokuqeqesha ongawusebenzisa ekhaya. "I-Workout" ibhalelwe ukukusiza ukuthi ube ngumqeqeshi wakho siqu, ngezeluleko, amathiphu, kanye nokukhuthazwa okusekelwe eminyakeni engu-20 yokuhlanganisa kaPeterson yokuba ngumqeqeshi.

Umzimba Wehora Le-4: Umhlahlandlela Ongajwayelekile Ekulahlekelweni Kokulahleka Kwamafutha Okusheshayo, Ubulili Obungakholeki Futhi Ukuba Ngumuntu Onamandla

"I-4 Hour Body" ibhalwe nguTimothy Ferriss, umbhali obhekele i- "The 4 Hour Work Week," esinye isihloko esithengiswa kakhulu. Umboza izihloko ezingaphezu kwama-50 ezihlobene nokuqina, uFerriss uchaza izindlela okwenza ushintsho oluncane lomzimba kuzoveza imiphumela emikhulu. Indlela ngayinye ithatha imizuzu engama-30 noma ngaphansi ukuyifunda. Amathiphu okuzivocavoca afaka ukwenza ngcono isikhathi sokusebenza nokukhuthazela, nokwenza lula inqubo yakho yokuphakamisa izinsimbi.

Akukho Sweat: Indlela Isayensi Elula Yokugqugquzela Ingakulethela Isikhathi Sokuqina

Kwesinye isikhathi akukhona ukuzivocavoca umzimba okuyingxenye enzima. Ukuzigcina ukhuthazekile ukuhlala emzileni ogcina uyinselelo yangempela. Yize azi izinzuzo zezempilo ngokuzivocavoca umzimba, isazi sokuziphatha uMichelle Segar, PhD, uthi abantu banentambo yokufuna ukwaneliseka ngokushesha. Uma kungazizwa kahle okwamanje, kungenzeka ukuthi asizukuqhubeka sikwenze. I- “No Sweat” igxile engxenyeni engokomzimba yokuzivocavoca, ekufundise ukuthi ungayithola kanjani injabulo ohlelweni lokuvivinya umzimba futhi ushintshe indlela ocabanga ngayo ngokuzivocavoca umzimba.

Ukuqina Okukhulu Kakhulu: Isayensi Elula Yokwakha Umzimba Wesilisa Wokugcina

"I-Bigger Leaner Stronger" ibhalelwe amadoda afuna ukwakha imisipha ngaphandle kokuchitha amahora ejimini.UMichael Matthews unikeza ngamathiphu okukhula kwemisipha, ukudla, nokuthi ungonga kanjani imali kuma-supplements. Ubuye achaze izinganekwane zokuzivocavoca nezizathu zokuthi kungani amadoda engaziboni izinzuzo. Ukuzivocavoca amandla kukaMatthews kugxile ekwakheni imisipha emzimbeni wonke ngaphandle kwamahora angaphezu kwamathathu kuya kwayisithupha ejimini ngesonto.

I-100 No-Equipment Workout Vol. 1: Imikhuba Yokuqina Ongayenza Noma Kuphi, Noma Isiphi Isikhathi

Awudingi izinsimbi noma imishini ejwayelekile yokuzivocavoca ukuze uhlale uphilile. "I-100 No-Equipment Workout" ikufundisa izinhlobo zokuzivocavoca umzimba usebenzisa isisindo somzimba wakho. Ukuzivocavoca kunamazinga amathathu obunzima ahlukene futhi angahlanganiswa abe yimikhuba eminingi ehlukene. Ukuvivinya ngakunye namazinga ayo kuchazwa ngokucophelela. Eziningi azidingi nokuthi ugqoke izingubo zokuzivocavoca, ngakho-ke ungathatha incwadi uyise ehhovisi ukuze uthole umfutho osheshayo wokuqina phakathi kwemihlangano!

Ibhuku Elikhulu Lokuzivocavoca Lwabesifazane: Amaviki Amane KuMuntu Oncike, Wocansi, Uphile Kahle!

Uma kukhulunywa ngokuqina, abesifazane nabesilisa banezidingo ezingafani. "I-Women's Health Big Book of Exercises" igxile kokusebenzela abesifazane. Kubandakanya ukuzivocavoca okungu-100 okufakwe ekusebenzeni okuyingqayizivele okungama-20 okwakhelwe kuphela umzimba wesifazane. Kunezithombe eziningi ukukusiza uqonde ukunyakaza, futhi!

Umhlahlandlela Ophelele weNavy Seal Fitness, uHlelo Lwesithathu: Kubuyekezwe i-Warrior Elite yanamuhla

Uma ubheke ukuthatha imfanelo ezingeni elisha, "Umhlahlandlela Ophelele weNavy Seal Fitness" uzokufikisa lapho. Le ncwadi iyisiqondisi sokufundisa, esikufundisa ukuthi ungaqeqesha kanjani indlela okwenziwa ngayo amaNavy Seals. Kubhalwe ngumfundisi weSeal, uStewart Smith, futhi kungasetshenziswa ngabaqashi abafuna ukuphasa ukuhlolwa kokufaneleka. Uhlelo olusha lubuyekezelwe ukufaka ukusebenza okwengeziwe kwabaqalayo kanye nemininingwane mayelana nokulahleka kwesisindo kusuka kusazi sokudla.

I-Ultimate Plank Fitness: Yesisekelo Esiqinile, i-Killer Abs - noMzimba Obulalayo

I-Planking ingenye yezindlela eziphumelela kakhulu zokuqinisa umnyombo wakho. "I-Ultimate Plank Fitness" ifaka ukuhlukahluka kweplank okuhlukahlukene nezindlela ongenza ngazo izivivinyo zibe nzima ngokusebenzisa amabhola wokuzinza namanye amathuluzi. Ukuvivinya ngakunye kunezithombe ngezinyathelo nemiyalo yokuthi ungatshela kanjani ukuthi ngabe ifomu lakho alilungile. Kukhona nokuzivocavoca kwemizuzu eyishumi eyishumi kusetshenziswa amapulangwe amaningana achazwe encwadini.

Ukuchuma Ukuqina: Uhlelo Lamandla Okuphakama Kwengqondo Nokomzimba - Lukhuthazwa Ngamahlanzeko Ahlanzekile, Asuselwe Ezitshalweni, Okokupheka Okugcwele

UBrendan Brazier ungumeluleki wokondleka okunikeze ukuholwa kumaqembu amaningi ochwepheshe, kufaka phakathi i-NHL, MLB, NFL, nabadlali be-Olimpiki. Uphinde waba ngumnqobi wangaphambili wobungcweti. I- "Thrive Fitness" ichaza izindlela zikaBrazier zokugcina abagijimi beqinile, bezacile, futhi bephilile. Amathiphu akhe afaka izithombe nemihlahlandlela yezinyathelo ngezinyathelo. I-Brazier ibuye igxile ekudleni okusekelwe ezitshalweni okwenzelwe ukunciphisa izifiso zikashukela nokugcina impilo yonke.

Sikhetha lezi zinto ngokuya ngekhwalithi yemikhiqizo, bese sibala izinzuzo nobubi bazo ngayinye ukukusiza ukunquma ukuthi yikuphi okuzokusebenzela kangcono. Sisebenzisana nezinye zezinkampani ezithengisa le mikhiqizo, okusho ukuthi i-Healthline ingathola ingxenye yemali engenayo lapho uthenga okuthile usebenzisa izixhumanisi ezingenhla.