Littattafai mafi kyawu 11 na 2017

Wadatacce

• Amintaccen Sirri
• Motsa jiki na Oneaya-Daya: Kimiyya ta Nuna Hanya don Samun Fitarfin Da Ya Fi Hankali, Gaggawa, Gaggawa
• Aiki: Babban Sirri daga Hollywood # 1 Trainer
• Jikin 4 Hour: Jagora ne wanda ba a saba da shi ba ga saurin hasara na Fat, Jima'i mai ban mamaki da Zama Superhuman
• Babu Gumi: Ta yaya Sciencearamar Kimiyya ta Motsa jiki zata iya kawo maka Rayuwar ƙoshin lafiya
• Gerarfin anarfi Strongarfi: Saukakken Kimiyya na Gina Malearshen Jikin Namiji
• 100 No-Kayan aikin Motsa jiki Vol. 1: Ingantaccen Jumla Kuna Iya Yin Koina, Kowane Lokaci
• Littafin Motsa Jiki na Kiwon Lafiya Mata: Makonni Hudu Zuwa Ga Lean, Jima'i, da Lafiya.
• The Complete Guide to Navy Seal Fitness, Fitowa ta Uku: Sabuntawa ga Jarumi na Yau
• Ultimate Plank Fitness: Don Corearfi Mai ƙarfi, Killer Abs - da Jiki Mai kisa
• Fitarfafa Lafiya: Shirin don akarfin Hauka da --arfin Jiki - Farfafa ta Tsabtace, Tsabtace Tsirrai, Dukan Kayan Abincin

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kasancewa cikin motsa jiki yana daga cikin mahimman abubuwan da zaka iya yi don lafiyar ka gaba ɗaya. Yana taimakawa sarrafa nauyin ka kuma rage haɗarin ka ga yanayi daban-daban na yau da kullun, kamar ciwon sukari, cututtukan zuciya da cutar mantuwa. Aerobic aiki na yau da kullun yana taimakawa inganta yanayi kuma yana iya samun sakamako mai kyau akan ɓacin rai da damuwa.

Amma ga yawancinmu, kiyaye tsarin motsa jiki na iya zama wayo. Rayuwa kuma - kodayake ba za mu yarda da ita ba - rashin dalili zai iya shiga hanya. Wani lokaci kuna buƙatar ɗan wahayi don motsawa. Ko da kuwa ba za ku taɓa rasa motsa jiki ba, za ku iya gundura kuna yin irin wannan aikin kowane mako. Koyon tukwici da dabaru don canza shi na iya taimaka muku samun kyakkyawan sakamako.

Wannan zaɓin yana ba da ɗan abu kaɗan ga kowa da kowa. Daga wasan motsa jiki na hardcore zuwa yadda ake samun kuzari, waɗannan littattafan motsa jiki zasu taimaka muku ku mai da hankali kan burin ku da kuma koyan sabbin dabaru.

Amintaccen Sirri

Shahararren malamin horo Vinnie Tortorich yana aiki tare da marubuci kuma furodusa Dean Lorey don ba da labarin rayuwarsa a matsayin Hollywood ta tafi-zuwa ga ƙoshin lafiya. Baya ga amsa tambayoyin dacewa, tare da amsoshin da aka samo daga ƙwarewar sa sama da shekaru 20, "“arfafa Sirri" kuma yana ƙunshe da kashi na cikakkun bayanai masu shahara! Yana da jagorar lafiyar jiki da kuma ɓangaren tarihin. Tortorich ya fallasa wasu shahararrun tatsuniyoyi na dacewa da yadda ake amfani dasu don yada labaran karya.

Motsa jiki na Oneaya-Daya: Kimiyya ta Nuna Hanya don Samun Fitarfin Da Ya Fi Hankali, Gaggawa, Gaggawa

A farkon aikinsa na bincike, Martin Gibala, PhD, ya tsinci kansa cikin wani yanayi na ban dariya. Ya kasance mai bincike a fagen motsa jiki wanda ba shi da lokacin motsa jiki sosai. Ya fara haɓaka sha'awar horo mai ƙarfi (HIIT) saboda hakan ya ba shi damar samun fa'idodin motsa jiki na motsa jiki ba tare da saka lokaci mai yawa ba. "Motsa jiki na Minti daya" ya bayyana binciken Gibala akan HIIT kuma yayi bayanin yadda zaku iya samun sakamako daga gajere, motsa jiki mai karfi. Hakanan akwai ayyukan motsa jiki na lokaci-lokaci.

Aiki: Babban Sirri daga Hollywood # 1 Trainer

Akwai wani dalili Hollywood A-listers yi kyau sosai: suna ɗaukar masu horarwa don taimakawa. Gunnar Peterson, mai ba da horo ga mashahurai da ƙwararrun 'yan wasa, yana ba da jagorar horo da za ku iya amfani da su a gida. An rubuta "The Workout" don taimaka maka ka zama mai koyar da kanka, tare da shawarwari, nasihu, da ƙarfafawa dangane da shekarun 20 na Peterson tare da kasancewa mai koyarwa.

Jikin 4 Hour: Jagora ne wanda ba a saba da shi ba ga saurin hasara na Fat, Jima'i mai ban mamaki da Zama Superhuman

Timothy Ferriss, marubucin da ke da alhakin "Makon Aikin Awanni 4," ya rubuta "Jikin Awanni 4", wani taken da aka fi sayarwa. Rufe kan batutuwa masu alaƙa da motsa jiki 50, Ferriss ya bayyana hanyoyin da yin ƙananan canje-canje na jiki na iya haifar da babban sakamako. Kowace hanya tana ɗaukar minti 30 ko lessasa don koyo. Nasihun lafiyar motsa jiki sun hada da inganta lokacin gudu da juriya, da daidaita tsarin aikinka na daukar nauyi.

Babu Gumi: Ta yaya Sciencearamar Kimiyya ta Motsa jiki zata iya kawo maka Rayuwar ƙoshin lafiya

Wani lokaci ba motsa jiki bane wannan ke da wuya. Yana kiyaye kanka da himma don tsayawa kan hanya wanda ya ƙare kasancewa ainihin ƙalubale. Duk da sanin amfanin lafiyar aiki, masaniyar halayyar Michelle Segar, PhD, ta ce mutane suna da wayo don neman gamsuwa nan take. Idan ba ya jin daɗi a wannan lokacin, mai yiwuwa ba za mu ci gaba da yin sa ba. "Babu Gumi" yana mai da hankali kan ɓangaren tunani na motsa jiki, koya muku yadda ake samun jin daɗi a cikin tsarin motsa jiki da canza yadda kuke tunani game da motsa jiki.

Gerarfin anarfi Strongarfi: Saukakken Kimiyya na Gina Malearshen Jikin Namiji

An rubuta "gerarfin anarfi Strongarfi" ga maza waɗanda ke neman gina ƙwayar tsoka ba tare da yin awoyi a wurin motsa jiki ba. Michael Matthews yana ba da nasihu game da haɓakar tsoka, abinci, da yadda ake adana kuɗi kan kari. Ya kuma bayyana tatsuniyoyin motsa jiki da kuma dalilan da ya sa maza ba sa ganin riba. Matsalolin ƙarfin Matthews suna mai da hankali kan gina tsokoki a duk cikin jiki ba tare da fiye da awa uku zuwa shida a cikin motsa jiki a mako ba.

100 No-Kayan aikin Motsa jiki Vol. 1: Ingantaccen Jumla Kuna Iya Yin Koina, Kowane Lokaci

Ba kwa buƙatar nauyi ko kayan motsa jiki masu kyau don ku zauna daidai. “100 No-Equipment Workouts” yana koya muku motsa jiki da dama ta amfani da nauyin jikinku. Darussan suna da matakai daban-daban na wahala guda uku kuma ana iya haɗa su cikin yawancin abubuwan yau da kullun. Kowane motsa jiki da matakansa an yi bayani a tsanake. Da yawa ba sa ma buƙatar ku sa tufafin motsa jiki, don haka kuna iya ɗaukar littafin zuwa ofishi don haɓaka saurin dacewa tsakanin tarurruka!

Littafin Motsa Jiki na Kiwon Lafiya Mata: Makonni Hudu Zuwa Ga Lean, Jima'i, da Lafiya.

Dangane da dacewa, mata da maza suna da bukatu daban-daban. "The Health's Women Big Book of Motsa jiki" ya mai da hankali ga abin da ke aiki ga mata. Ya haɗa da motsa jiki 100 waɗanda aka saka cikin motsa jiki na musamman guda 20 waɗanda aka tsara su musamman don jikin mace. Akwai hotuna da yawa don taimaka muku fahimtar motsi, kuma!

The Complete Guide to Navy Seal Fitness, Fitowa ta Uku: Sabuntawa ga Jarumi na Yau

Idan kuna neman ɗaukar dacewa zuwa sabon matakin, "The Complete Guide to Navy Seal Fitness" zai kai ku can. Littafin littafin jagora ne, yana koya muku yadda ake horar da yadda hatimin Navy Seals sukeyi. Wani malamin Seal ne ya rubuta shi, Stewart Smith, kuma za a iya amfani da shi ta hanyar waɗanda ke neman shiga jarrabawar motsa jiki. Sabon bugu an sabunta shi don haɗawa da ƙarin motsa jiki don masu farawa da bayani game da rage nauyi daga mai gina jiki.

Ultimate Plank Fitness: Don Corearfi Mai ƙarfi, Killer Abs - da Jiki Mai kisa

Planking yana ɗaya daga cikin hanyoyin mafi inganci don ƙarfafa zuciyar ku. “Ultimate Plank Fitness” ya hada da 100 daban-daban plank bambancin da kuma hanyoyin da za ka iya sa darussan wuya ta amfani da kwanciyar hankali bukukuwa da sauran kayayyakin aiki. Kowane motsa jiki yana da hotuna-mataki-mataki da kuma umarni kan yadda za'a fada idan fom ɗinku ba daidai bane. Hakanan akwai motsa jiki na minti 10 na minti biyar ta amfani da katakai da yawa dalla-dalla a cikin littafin.

Fitarfafa Lafiya: Shirin don akarfin Hauka da --arfin Jiki - Farfafa ta Tsabtace, Tsabtace Tsirrai, Dukan Kayan Abincin

Brendan Brazier mashawarcin mai gina jiki ne wanda ya ba da jagora ga ƙungiyoyin ƙwararru da yawa, gami da NHL, MLB, NFL, da kuma athletesan wasan Olympics. Shi ma tsohon gwani ne na kwararru. "Bunkasa Lafiya" ya bayyana hanyoyin Brazier don kiyaye 'yan wasa da karfi, da jiki, da lafiya. Nasihun sa sun hada da hotuna da kuma jagororin mataki-mataki. Brazier kuma yana mai da hankali kan abincin tsire-tsire wanda aka tsara don yanke sha'awar sukari da kiyaye lafiyar gaba ɗaya.

Mun zaɓi waɗannan abubuwa ne bisa ƙimar samfurorin, kuma mu lissafa fa'idodi ko rashin kowannensu don taimaka muku sanin wane ne zai fi dacewa a gare ku. Muna haɗin gwiwa tare da wasu kamfanonin da ke siyar da waɗannan kayan, wanda ke nufin Healthline na iya karɓar wani ɓangare na kuɗaɗen shiga lokacin da ka sayi wani abu ta amfani da hanyoyin haɗin da ke sama.