Funda okuyisisekelo nangaphezulu ngalezi ziqondiso zokufundisa
Kungakhathaliseki ukuthi ulungiselela isikhathi se-swimsuit noma ubheke ukuthuthukisa impilo yakho, ukuthuthukisa isimiso sokusebenza ngokuzikhandla kusemqoka, kodwa kungaba nzima. Uma usanda kushayela isisindo somzimba, akukho lutho olwesabisa ngaphezu kokuya ejimini, ukubheka izindiza futhi ungazi ukuthi uzoqala kuphi. Uma ungumdlali onolwazi, izilawuli ze-weightlifting zingaba ngokushesha njengoba ugxila kumaqembu afanayo emisipha kaningi. Kwabaningi, impendulo iyincwadi enamandla yokuzinzisa.
Amabhuku we-weightyfting amathuluzi aphelele okusiza abantu baqonde futhi bahlakulele isimiso esithembekile esagxile emandleni nasekuziphatheni. Bayafundisa kakhulu futhi banembile kunesikhombi se-YouTube. Amabhuku angasiza abaqalayo ukuthi bafunde ukuvivinya umzimba okunethezekile nokuphephile noma basize abanye abaqeqeshwayo-gym-goers bathole ukuvivinya okufanele ukuhambisana ne-cardio nokudla kwabo. Funda kabanzi mayelana nezincwadi ezimbalwa ezinhle kakhulu emakethe.
I-Bigger Leaner Stronger: I-Simple Science yokwakha Umzimba Womzimba Owokugcina uyisigungu esiphezulu sokufunda umzimba kaMichael Matthews ngokulahlekelwa isisindo nokwakha imisipha. Le ncwadi ihlanganisa izigaba eziqeda amahemuhemu avamile okuzivocavoca futhi zimboze izinto ezihlukahlukene zokufunda.
Ingqikithi yencwadi kaMathews yinkomba yokuphila okusha. Omkhulu uLeaner Stronger uchaza isimiso esizosiza abafundi ukuba "baqine futhi banamandla" ngokwengqondo yengqondo, ukudla okuthuthukisiwe, kanye nokusebenza okuningana. UMathews ukhangisa ukuthi abafundi badinga ukuzivocavoca nje kuphela amahora amathathu kuya kweyisithupha ngesonto ukuze bathole ukufaneleka. Iningi lama-Amazon angaphezu kuka-3 400 ama-Amazon ukubuyekezwa kwencwadi ayavutha, eziningi zihlanganisa izithombe zangaphambili nangemva. Omunye wathi ngisho nale ncwadi ishintshe impilo yabo!
Ngamunye wabalobi abathathu be- Strength Training Bible kwabesifazane: I-Complete Guide yokuphakamisa izisindo zomzimba onamaqhawe, onamandla, onamandla afana neziqinisekiso ezinamandla. Bobabili uWilliam Smith noDavid Kirchsen baneziganga zemfundo engokwenyama noma basebenzise isayensi, kuyilapho uJulia Ladewski engumqeqeshi oqinisekisiwe wezimiso kanye nesimo sezimiso zokuncintisana. Le ncwadi ye-paperback iklanyelwe ngqo abesifazane. Kuhlanganisa ukusebenza okuhamba ngezinyathelo kanye namathiphu alula wokuvivinya umzimba jikelele. Le ncwadi ihlanganisa izeluleko zabaqaphi kanye nabachwepheshe kanye nemigomo yokuzivocavoca noma ekhaya. Amaphesenti angamashumi ayisishiyagalombili ababuyekezi banikeze le ncwadi izinkanyezi ezinhlanu nabaningi abaqaphela ukucaca kwencwadi nokuphuza ngenkathi kuchaza inqubo efanele nokuzivocavoca umzimba.
Enye incwadi ephawulekayo ekukwenzeni ukulinganisa abesifazane ngabakwaMichael Matthews ' Thinner Leaner Stronger, incwadi yomngane uhamba noBigger Leaner Stronger .
Uma unesithakazelo sokuthi umzimba usebenza kanjani emzimbeni wakho njengoba usakha isisindo, incwadi kaFrédéric Delavier's weightlifting, Power Training Training Anatomy , ilungile kuwe. Incwadi yale ntatheli yaseFrance inikeza abafundi ngokubheka ngokujulile indlela umzimba oqeqesha ngayo isisindo, amathambo, amagagasi, ama-tendon, nezicubu ngokusebenzisa imifanekiso eminingi, eningiliziwe, enemibala.
Incwadi ethandwayo isetshenziswe kangcono ekusetshenzisweni nasekuqondeni abagijimi nama-gym-goers abanolwazi. Inhloso yale ncwadi ukusiza abafundi ukuba baqonde kahle ukuthi izivivinyo ezihlukahlukene zisebenza kanjani emzimbeni ukusiza ukuthuthukisa ukusebenza. Ababuyekezi be-Amazon bagcizelela ukubaluleka kwemifanekiso kaDelavier yokuthuthukisa ukuqeqesha nokuqinisa amandla.
I-New Encyclopedia of Modern Bodybuilding yaqala ukunyatheliswa eminyakeni engaphezu kweyishumi eyedlule, kodwa le ncwadi yamakhasi angu-800 isengumthengisi "# 1 ongcono kakhulu" e-Amazon ngoba ihlanganisa yonke into. Incwadi yereferensi itjela abafundi ukuthi bahlobise kanjani imisipha, badle kangcono, futhi baqale isimiso somsebenzi wokuvuthwa ngokwengeziwe. Le ncwadi ihlanganisa izithombe nemidwebo futhi ingasiza abafundi ukuba bathembeke noma baningi. Ababuyekezi bahlale bedumisa ukubaluleka nokubaluleka kwencwadi kaSchwarzenegger naphezu kweminyaka yobudala.
Ngubani othi kufanele uhambe ejimini ukuze uthole umsebenzi omkhulu? Umqeqeshi wokuzivocavoca uMark Lauren Uyi-Gym Yakho: I-Bible of Bodyweight Ukuzivocavoca ifundisa abafundi ukuthi bangasebenzisa kanjani umzimba wabo wokuzivocavoca njengendawo yokuzivocavoca ekhaya. Egxilwe ekuqeqesheni ukumelana nokusebenza okusheshayo, uLauren usebenzisa ukusebenzisa okukhethekile kwamasitayela kanye neseluleko sokudla okunomsoco ukusiza abafundi ukuba bathuthukise ukuvivinya umzimba ngokugcwele. Le ncwadi ichaza imisebenzi eminingi yamakhono nobubanzi obuhlukene obuhlukene kanye nolwazi lwezemfundo mayelana nokuthi kungani ukusebenza komzimba kungasebenza.
Ababuyekezi bencwadi kaLauren e-Amazon bakhomba ukubaluleka kokweluleka njengengxenye yemizila futhi bahambisana nokusebenza. Abaningi baphinde babhekisela kuhlelo lokusebenza lukaLauren njengengxenye enhle encwadini. Bobabili ochwepheshe be-bodyweight nabaqalayo batusa le ncwadi.
Izincwadi Zempilo Nezimpilo Zomama Ezinzima Zokuzivocavoca zihlinzeka ngendlela enhle yokuba noma ubani oqalayo ukuba angene ekukhuliseni umzimba. Zombili lezi zincwadi zibhalwa ngumlobi wezinkohlakalo we-Men's Health u-Adam Campbell, onomsebenzi we-master degree ekuzivocavoca umzimba. Lezi zincwadi zizosiza abaqalayo ukuthi ziqonde izinto eziyisisekelo zokwenza izinto ezincane kanye namanye amasu okusebenzela ukuqala ukuzizwa ukhululekile ekamelweni lokuzivocavoca noma ekhaya futhi uthuthukise umgomo. Lezi zincwadi zihlanganisa amakhulu ezithombe kanye nemigomo ethile evela kubaqeqeshi abaphezulu, njengama-workout angu-12. Ababuyekezi be-Amazon bale ncwadi babhala lula nokusebenza kahle kwencwadi, ikakhulukazi kubantu abafuna ukuzivocavoca ngesikhathi sokuthola ukulimala. Le ncwadi futhi iyasiza kubadlali asebekhulile befuna ukugcina kufanelekile.
Ebhalwa yi-Olympic weightlifter nomqeqeshi uGreg Everett, i-Olympic Weightlifting yincwadi ephelele yezinsizakalo zokuncintisana nezomqeqeshi. Le ncwadi igxile kubadlali bezemidlalo emidlalweni yokunciphisa umzimba kunokuba abathandekayo bokuzivocavoca abasha ababheke phezulu.
Ukudumisa inqwaba yama-coaches e-United States ekugxileni nokunemba kwayo, incwadi ka-Everett ihlanganisa konke kusuka ezinyathelweni zokuphefumula ezifweni ezifanele zokubanjwa, ukuhlanza nokuhlanza. Kuhlanganisa neseluleko sokudla okunomsoco nenombolo ekhethiwe yokusebenza. U-Everett unesigaba sonke sokulungisa amaphutha ajwayelekile we-Olympic weightlifting.
Ababuyekezi badumisa le ncwadi ngokuqonda kwayo ngenkathi kugcizelela ukugxila kwayo ekunciphiseni ukuncintisana. Abanye ababuyekezi bangeze ukuthi le ncwadi ingaba mnandi nakwabadlali be-CrossFit.