Iincwadi ezili-11 eziBalaseleyo zokuQiniseka ngo-2017

Umxholo

• Imfihlo yokuqina
• UkuSebenza ngoMzuzu omnye: INzululwazi ibonakalisa indlela yokuLungela okuKrelekrele, okukhawulezayo, okuMfutshane
• Umsebenzi: Iimfihlo eziPhambili ezivela ku # 1 Umqeqeshi waseHollywood
• Umzimba weYure eyi-4: Isikhokelo esingaQhelekanga sokuPhulukana nokuTyeba okuKhawulezayo, isondo esimangalisayo kunye nokuba ngumntu ongaphezulu komntu
• Akukho Sweat: Inzululwazi elula yokuKhuthaza inokukuzisela njani ixesha lokuPhila
• Ukoyama ngokuKhona ngakumbi: Inzululwazi elula yoKwakha uMzimba waMadoda wokuGqibela
• 100 Akukho zixhobo zokuSebenza uVol. 1: Ukuhlala uQhelekile onokwenza naphina, nangaliphi na ixesha
• Incwadi yaBafazi yezeMpilo eNkulu yezeMithambo: Iiveki ezine ukuya kwiLeaner, Sexier, usempilweni kuwe!
• Isikhokelo esigqibeleleyo sokuLungela ukuLoba kweNqanawa yoMkhosi wamanzi, uHlelo lwesiThathu: Ukuhlaziywa kweQhawe loMkhosi namhlanje
• UkuQiniseka ngokuPheleleyo kwePlank: Isiseko esomeleleyo, i-Killer Abs- kunye noMzimba oBulalayo
• Ukuchuma kokuQiniseka: Inkqubo ye-Peak yeNgqondo kunye neMandla oMzimba- Inikwe amandla ngococeko, ngokusekwe kwizityalo, nakwiiresiphi zokutya ziphela

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukusebenza ngokwasemzimbeni yenye yezona zinto zibalulekileyo onokuzenza kwimpilo yakho iyonke. Inceda ukulawula ubunzima bakho kwaye inciphise umngcipheko weemeko ezahlukeneyo ezingapheliyo, ezinjengeswekile, isifo sentliziyo kunye nesifo sengqondo esixhalabisayo. Ukusebenza rhoqo kwe-aerobic kuyanceda ekuphuculeni imeko kwaye kunokuba neziphumo ezilungileyo kuxinzelelo kunye noxinzelelo.

Kodwa kuninzi lwethu, ukugcina inkqubo yokomelela komzimba kunokuba nzima. Ubomi kwaye-nangona sikhetha ukungabamkeli-ukungabikho kwenkuthazo kungangena endleleni. Ngamanye amaxesha ufuna inkuthazo encinci ukuze uhambe. Nokuba awuzukuphoswa kukuzilolonga, ungakruquka ngokwenza inkqubo efanayo veki nganye. Iingcebiso zokufunda kunye namaqhinga okutshintsha kunokukunceda ufumane iziphumo ezingcono.

Olu khetho lubonelela ngento encinci kuye wonke umntu. Ukusuka ekusebenzeni nzima ukuze ukhuthazwe, ezi ncwadi zomzimba ziya kukunceda ujolise kwiinjongo zakho kwaye ufunde iindlela ezintsha.

Imfihlo yokuqina

Umqeqeshi osaziwayo uVinnie Tortorich usebenza nombhali kunye nomvelisi uDean Lorey ukubalisa ibali lobomi bakhe njengomntu waseHollywood owomeleleyo. Ukongeza ekuphenduleni imibuzo yokomelela komzimba, kunye neempendulo ezivela kwiminyaka yakhe engama-20 yamava, "ukuLungela iMfanelo yokuLungela impilo" kukwaquka idosi yeenkcukacha zosaziwayo! Inxalenye yesikhokelo somzimba kunye nenxalenye yememori. I-Tortorich ibhenca ezinye zeentsomi ezithandwayo zokuqina komzimba kunye nendlela ezisetyenziselwa ukusasaza ulwazi olungeyonyani.

UkuSebenza ngoMzuzu omnye: INzululwazi ibonakalisa indlela yokuLungela okuKrelekrele, okukhawulezayo, okuMfutshane

Kwangoko kwikhondo lakhe lophando, uMartin Gibala, PhD, wazifumana ekwindawo ehlekisayo. Wayengumphandi kwicandelo lokuzivocavoca umzimba owayengenalo ixesha elininzi lokuzilolonga. Waqala ukukhulisa umdla woqeqesho lwexesha eliphakathi (HIIT) kuba oko kwamvumela ukuba afumane izibonelelo zempilo zokuzilolonga ngaphandle kokutyala ixesha elininzi. "UkuSebenza ngoMzuzu omnye" ucacisa uphando lwe-Gibala kwi-HIIT kwaye ucacisa ukuba ungazifumana njani iziphumo kumthambo omfutshane, onamandla amakhulu. Kukho kwakhona ixesha lokuzilolonga elibandakanyiweyo.

Umsebenzi: Iimfihlo eziPhambili ezivela ku # 1 Umqeqeshi waseHollywood

Kukho isizathu sokuba i-Hollywood A-listers ibonakale ilungile: baqesha abaqeqeshi ukuba bancede. UGunnar Peterson, umqeqeshi kubantu abadumileyo kunye neembaleki eziqeqeshiweyo, ubonelela ngesikhokelo soqeqesho onokufaka ekhaya. "Ukuzivocavoca" kubhaliwe kukunceda ukuba ube ngumqeqeshi wakho, kunye neengcebiso, iingcebiso kunye nokukhuthaza ngokusekelwe kwiminyaka engama-20 kunye ne-Peterson yokuba ngumqeqeshi.

Umzimba weYure eyi-4: Isikhokelo esingaQhelekanga sokuPhulukana nokuTyeba okuKhawulezayo, isondo esimangalisayo kunye nokuba ngumntu ongaphezulu komntu

"Umzimba weYure ezi-4" ubhalwe nguTimothy Ferriss, umbhali onoxanduva lwe "4 Iveki Yomsebenzi Weveki," esinye isihloko esithengiswa kakhulu. Ukugubungela ngaphezulu kwezihloko ezinxulumene nomzimba ezingama-50, uFerriss ucacisa iindlela zokwenza utshintsho oluncinci emzimbeni kunokuvelisa iziphumo ezinkulu. Indlela nganye ithatha imizuzu engama-30 okanye ngaphantsi ukuyifunda. Iingcebiso zokuqina komzimba zibandakanya ukuphucula ixesha lokubaleka kunye nonyamezelo, kunye nokuhlengahlengisa indlela yakho yokuphakamisa iintsimbi.

Akukho Sweat: Inzululwazi elula yokuKhuthaza inokukuzisela njani ixesha lokuPhila

Ngamanye amaxesha ayikokwenza umthambo yeyona nto inzima. Kukuzigcina ukhuthazeka ukuba uhlale kumkhondo ogqibela ngokuba ngumceli mngeni wokwenene. Ngaphandle kokwazi izibonelelo zempilo yokusebenza, ingcali kwezokuziphatha uMichelle Segar, PhD, uthi abantu banomdla wokufuna ukwaneliseka kwangoko. Ukuba ayiziva ilungile ngalo mzuzu, ngekhe siqhubeke ukuyenza. "Akukho Sweat" ijolise kwinxalenye yengqondo yomthambo, ikufundise ukuba ungalufumana njani ulonwabo kwinkqubo yomzimba kwaye utshintshe indlela ocinga ngayo ngokwenza umthambo.

Ukoyama ngokuKhona ngakumbi: Inzululwazi elula yoKwakha uMzimba waMadoda wokuGqibela

"I-Bigger Leaner Stronger" ibhalelwe amadoda afuna ukwakha izihlunu ngaphandle kokuchitha iiyure ejimini. UMichael Matthews ubonelela ngeengcebiso malunga nokukhula kwezihlunu, ukutya, kunye nendlela yokonga imali kwizongezo. Ucacisa neentsomi zokuzilolonga kunye nezizathu zokuba kutheni amadoda engayiboni inzuzo. Ukusebenza kwamandla kukaMatthews kugxile ekwakheni izihlunu kuwo wonke umzimba kungekho ngaphezulu kweeyure ezintathu ukuya kwezintandathu kwindawo yokuzivocavoca ngeveki.

100 Akukho zixhobo zokuSebenza uVol. 1: Ukuhlala uQhelekile onokwenza naphina, nangaliphi na ixesha

Awudingi ubunzima okanye izixhobo ezintle zokuzivocavoca umzimba ukuze uhlale ulungile. "I-100 ye-No-Equipment Workout" ikufundisa iintlobo ezahlukeneyo zokuzilolonga usebenzisa ubunzima bomzimba wakho. Ukuzivocavoca kunamanqanaba amathathu obunzima ahlukeneyo kwaye angadityaniswa kwiindlela ezininzi ezahlukeneyo. Umsebenzi ngamnye kunye namanqanaba ayo achazwe ngononophelo. Uninzi alufuni nokuba unxibe iimpahla zokuzilolonga, ukuze uthathe incwadi uyise eofisini ukomeleza umzimba ngokukhawuleza phakathi kweentlanganiso!

Incwadi yaBafazi yezeMpilo eNkulu yezeMithambo: Iiveki ezine ukuya kwiLeaner, Sexier, usempilweni kuwe!

Xa kufikwa kumba wokomelela komzimba, abasetyhini kunye namadoda baneemfuno ezahlukeneyo. "Incwadi yaBafazi yezeMpilo eNkulu yezeMithambo" ijolise kokusebenzayo kubafazi. Ibandakanya imithambo eyi-100 efakwe kwimisebenzi eyahlukeneyo engama-20 eyenzelwe ngokukodwa umzimba wabasetyhini. Zininzi iifoto zokukunceda uqonde intshukumo, nayo!

Isikhokelo esigqibeleleyo sokuLungela ukuLoba kweNqanawa yoMkhosi wamanzi, uHlelo lwesiThathu: Ukuhlaziywa kweQhawe loMkhosi namhlanje

Ukuba ujonge ukuthatha impilo kwinqanaba elitsha, "Isikhokelo esigqibeleleyo sokuLoba seNavy Seal" siya kukufumana apho. Incwadi sisikhokelo sokufundisa, esikufundisa ukuba uqeqesha njani kanye kanye indlela ezenziwa ngayo iziValo zoMkhosi woMkhosi. Kubhaliwe ngumqeqeshi weTywina, uStewart Smith, kwaye inokusetyenziswa ngabaqeshi abafuna ukuluphumelela uviwo lokuqina. Uhlobo olutsha luhlaziyiwe ukubandakanya ukusebenza ngakumbi kwabaqalayo kunye nolwazi malunga nokwehla kobunzima kwisondlo.

UkuQiniseka ngokuPheleleyo kwePlank: Isiseko esomeleleyo, i-Killer Abs- kunye noMzimba oBulalayo

Ukucwangciswa yenye yezona ndlela zisebenzayo ukomeleza isiseko sakho. "Ultimate Plank Fitness" ibandakanya i-100 yeeplank ezahlukeneyo kunye neendlela onokwenza ngazo umthambo ube nzima ngokusebenzisa iibhola zozinzo kunye nezinye izixhobo. Umsebenzi ngamnye unezinyathelo ngamanyathelo ezithombe kunye nemiyalelo yendlela yokuxelela ukuba ifom yakho ayichanekanga. Kukho i-10 yokusebenza kwemizuzu emihlanu usebenzisa iiplanga ezininzi ezichazwe kwincwadi.

Ukuchuma kokuQiniseka: Inkqubo ye-Peak yeNgqondo kunye neMandla oMzimba- Inikwe amandla ngococeko, ngokusekwe kwizityalo, nakwiiresiphi zokutya ziphela

UBrendan Brazier ngumcebisi ngezondlo obonelele ngesikhokelo kumaqela amaninzi obuchwephesha, kubandakanya iNHL, MLB, NFL, kunye neembaleki zeOlimpiki. Ukwangumntu ophumeleleyo kwisithathu. "Ukomelela komzimba" kuchaza iindlela zikaBrazier zokugcina iimbaleki zomelele, zibhityile kwaye zisempilweni. Iingcebiso zakhe zibandakanya iifoto kunye nesikhokelo samanyathelo ngamanyathelo. I-Brazier ikwajolise kukutya okusekwe kwizityalo eyilelwe ukunciphisa iminqweno yeswekile kunye nokugcina impilo iyonke.

Sikhetha ezi zinto ngokusekwe kumgangatho weemveliso, kwaye sidwelise izinto ezilungileyo nezingalunganga zazo nganye ukukunceda ubone ukuba yeyiphi eya kukusebenzela kakuhle. Sisebenzisana nezinye zeenkampani ezithengisa ezi mveliso, oko kuthetha ukuba iHealthline inokufumana isabelo semali xa uthenga into usebenzisa amakhonkco angentla.