Phunzirani zofunikira ndi zopitirira ndi ma bukhu othandizawa
Kaya mukukonzekera nyengo ya kusambira kapena mukuyang'ana kuti mukhale ndi thanzi labwino, kukhala ndi chizoloŵezi chodziletsa kulemera kumakhala kovuta, koma kungakhale kovuta. Ngati muli watsopano kuti mukhale wolemera, palibe chowopseza kuposa kuyenda mu masewera olimbitsa thupi, kuyang'ana pa dumbells komanso osadziwa kumene mungayambire. Ngati ndinu wothamanga wothamanga, kuchepetsa kulemera kwa thupi kumatha msanga pamene mumaganizira mobwerezabwereza magulu amodzimodzi. Kwa ambiri, yankho ndi buku lalikulu lolemetsa.
Mabuku olemera kwambiri ndizothandiza kwambiri kuti anthu amvetsetse ndikukhala ndi chizoloŵezi chodalirika pa mphamvu ndi thupi. Iwo ali ophunzitsidwa kwambiri ndi ophatikiza kuposa kanema wa YouTube. Mabuku angathandize oyamba kumene kuphunzira ntchito yabwino komanso yotetezeka kapena kuthandiza anthu odziwa masewera olimbitsa thupi omwe amadziwa bwino masewera olimbitsa thupi akupeza machitidwe abwino omwe amathandiza kuti azisamalira ma cardio ndi zakudya zawo. Phunzirani zambiri za mabuku apamwamba kwambiri pamsika.
Kukula Kwakukulu Kwakukulu: The Simple Science of Building The Ultimate Body Body ndilo lodziwika bwino lachidziwitso chachikulu cha Michael Matthews buku lothandiza kuchepa thupi ndi kumanga thupi. Bukuli likuphatikizapo zigawo zomwe zimapangitsa kuti anthu azichita masewera olimbitsa thupi komanso azilemba zolemba zosiyanasiyana.
Cholinga cha buku la Matthews ndi ndondomeko ya moyo watsopano. Wopambana Wopenya Wamphamvu Amalongosola ndondomeko yomwe ingathandize owerenga kukhala "olimba ndi amphamvu" kudzera m'malingaliro, kusamalidwa zakudya, ndi ntchito zingapo. Matthews akulengeza kuti owerenga amafunikira masewera olimbitsa thupi kwa maola atatu kapena asanu pa sabata kuti akhale oyenerera. Ambiri mwa maiko 3,400 amawerengera bukuli akuwala, ndipo ambiri akuphatikizapo zithunzi zisanayambe. Wina ananena ngakhale kuti bukuli lasintha moyo wawo!
Mmodzi mwa atatuwa a Strength Training Bible for Women: Complete Guide for Lifting Weights kwa Thupi Lolimba, Lamphamvu, Lotsitsika liri ndi zizindikiro zamphamvu. William Smith ndi David Kirchsen ali ndi madigiri a masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi, pomwe Julia Ladewski ndi katswiri wodziwa bwino mphamvu komanso chikhalidwe chokhazikitsa mpikisano. Bukhu ili limapangidwa makamaka kwa amayi. Zimaphatikizapo zochitika pang'onopang'ono komanso ndondomeko zosavuta kuti mutha kuchita masewera olimbitsa thupi. Bukhuli limaphatikizapo malangizo kwa oyamba kumene ndi akatswiri komanso zochitika za masewera olimbitsa thupi kapena kunyumba. Anthu okwana makumi asanu ndi atatu (100%) onse omwe adapereka bukuli adapatsa bukuli nyenyezi zisanu ndi anthu ambiri omwe amawona kuti bukuli likuwonekera momveka bwino komanso mwachidule.
Buku lina lodziŵika pa kulemetsa akazi ndi Michael Matthews ' Thinner Leaner Stronger, mnzake wa buku la Bigger Leaner Stronger .
Ngati muli ndi chidwi ndi momwe masewera olimbitsa thupi amakhudzira thupi lanu pamene mukukumanga minofu, buku la weightbrefting la Frédéric Delavier, Strength Training Anatomy , liri loyenera kwa inu. Bukhu la mtolankhani wa ku France limapereka owerenga mozama mozama momwe machitidwe osiyanasiyana ophunzitsira zolemetsa amagwira ntchito pa minofu, mafupa, mitsempha, matope, ndi minofu kudzera m'mabuku osawerengeka, mwatsatanetsatane, ndi mithunzi.
Buku lodziwika bwino limagwiritsidwa bwino ntchito pofotokozera komanso kuthamanga kwa othamanga ndi anthu odziwa masewera olimbitsa thupi. Cholinga cha bukhuli ndi kuthandiza owerenga kumvetsetsa momwe zozizwitsa zosiyanasiyana zimagwirira ntchito pa thupi kuti zithetse bwino. Ofufuza a Amazon akugogomezera kufunikira kwa mafanizo a Delavier kuti apititse patsogolo maphunziro otambasula ndi amphamvu.
The New Encyclopedia of Modern Bodybuilding inalembedwa zaka zoposa khumi zapitazo, koma buku ili la masamba 800 akadali "Wogulitsa # # Wopambana" ku Amazon chifukwa limakhudza chirichonse. Bukuli limalongosola owerenga momwe angagwiritsire ntchito minofu, kudya bwino, ndi kuyamba kuchita nthawi yambiri yogwirira ntchito. Bukhuli limaphatikizapo zithunzi ndi zithunzi ndipo zingathandize owerenga kukhala oonda kapena ambiri. Owongolera nthawi zonse amalemekeza ubwino ndi kufunika kwa bukhu la Schwarzenegger ngakhale ali ndi zaka.
Ndani adanena kuti uyenera kupita ku masewera olimbitsa thupi kuti uchite bwino? Mayi Mark Lauren Ndiwe Wopanga Masewera olimbitsa thupi: Baibulo la Bodyweight Kuchita masewera olimbitsa thupi limaphunzitsa owerenga za momwe angagwiritsire ntchito thupi lawo pochita masewera olimbitsa thupi. Lauren akugwiritsa ntchito njira zolimbitsa thupi komanso "ntchito yofulumira", amagwiritsa ntchito machitidwe apadera komanso malangizo othandizira owerenga kuti azitha kuchita masewero olimbitsa thupi kunyumba. Bukuli limatchula zolemba zambiri za zolemba zosiyanasiyana zapamwamba komanso zosiyana siyana komanso zolemba za m'mene mungagwiritsire ntchito masewera olimbitsa thupi.
Owonetsa buku la Lauren m'buku la Amazon akusonyeza kufunika koyendayenda monga gawo la zozoloŵera ndikugwira ntchito. Ambiri adanenanso za pulogalamu ya Lauren ngati chothandizira chabwino ku bukhuli. Akatswiri onse oyamba thupi ndi oyamba anayamba kulengeza bukuli.
Mabuku Amagulu a Amuna ndi Amayi Ambiri Ochita Zochita Amapereka njira yabwino kuti aliyense woyambitsa polojekiti ayambe kulemera. Mabuku awiriwa analembedwa ndi mtolankhani wa Men's Health, Adam Campbell, yemwe ali ndi digiri ya master mu masewera olimbitsa thupi. Mabuku awa athandiza oyamba kumene kumvetsetsa zofunikira zowonjezera zolemera komanso njira zina zopangira masewera olimbitsa thupi kuti ayambe kukhala omasuka ku masewera olimbitsa thupi kapena kunyumba ndikupanga regimen. Mabukuwa akuphatikizapo zithunzi zambiri ndi machitidwe omwe amachokera kwa ophunzitsidwa pamwamba, monga masewera 12 a sabata. Owerenga a buku la Amazon amawerengera kuti bukuli ndi losavuta komanso lothandiza, makamaka kwa anthu omwe amayang'ana kuchita masewera olimbitsa thupi panthawi yochira. Bukuli ndi lothandiza kwa othamanga achikulire akuyang'ana kuti akhale oyenera.
Wolembedwa ndi Olympic weightlifter ndi mphunzitsi Greg Everett, Olimpiki Weightlifting ndi buku lonse lopambana mpikisano ndi aphunzitsi awo. Bukhuli likunena za athandizi othandiza pa masewera olimbitsa thupi m'malo mochita masewera olimbitsa thupi amene akuyang'ana kuti aziwoneka bwino.
Anatamanda amakosa angapo a ku United States kuti amvetsetse bwino ndi kuwathandiza, buku la Everett likufotokoza zonse kuchokera ku maziko a kupuma ku njira zoyenera zowonongeka, zoyera ndi zosauka. Zimaphatikizapo malangizo othandizira zakudya komanso nambala yotsatila. Everett ali ndi gawo lonse pokonza zolakwika zofala za Olympic zolemetsa.
Owongolera akuyamikira bukhuli chifukwa cha kumvetsetsa kwake pamene akugogomezera cholinga chake pa kupikisana. Ofufuza ena anawonjezera kuti bukuli lingakhale losangalatsa kwa othamanga a CrossFit.