Dzidza zvinyorwa uye zvakapfuura nemabhuku aya anodzidzisa
Pasinei nokuti uri kugadzirira nguva yekushambadzira kana kutarisa kuti uvandudze utano hwako, kukudziridza kubudirira kwehuwandu hwemashoko kunokosha, asi kunogona kuva kwakaoma. Kana iwe uri mutsva pakugadzirisa, hapana chimwe chinotyisa kupfuura kupinda muchikoro chekurovedza muviri, kutarisa kune dumbells uye usingazivi kuti unotanga kupi. Kana iwe uri mutambi ane ruzivo, weightlifting regimens inogona kukurumidza kuve yakasimba sezvo iwe uchitarisa pamakumbo mamwe maitiro nguva nenguva. Kune vakawanda, mhinduro yacho ibhuku rinorema rinorema.
Weightlifting mabhuku ndiyo midziyo yakakwana yekubatsira vanhu kunyatsonzwisisa nekuvandudza purogiramu yakavimbika inowedzera simba nesimba. Vane ruzivo rwakanyanya uye ruzivo kupfuura yeYouTube clip. Mabhuku anogona kubatsira Vanotanga kudzidza kudzidzira kusununguka uye kusachengeteka kana kubatsira vamwe vanoziva zvekudzidzira-gym vanowana maitiro akanaka ekuzadzisa cardio yavo uye kudya. Dzidza zvakawanda pamusoro pezvishoma zve mabhuku akakurumbira pamusika.
Kubwinya Kwakawanda Kwakasimba: The Simple Science yekuvaka Muviri Wekupedzisira Mumiviri yakakurumbira guru guru guru raMichael Matthews rakakwana pamusoro pokuderedza uremu nekuvaka musimba. Bhuku rino rinosanganisira zvikamu zvinoita kuti vanhu vaite zvinyorwa zvekunyora uye vanofukidza zvinhu zvakasiyana-siyana zvekushanda.
Nheyo yebhuku raMatthew inoratidziro yemararamiro matsva. Bigger Leaner Stronger anotsanangura chiitiko chinobatsira vaverengi kuva "vanoonda uye vane simba" kuburikidza nekurangwa kwepfungwa, kudya kwakagadziriswa, uye zvakasiyana siyana zvekushanda. Matthews anotsanangura kuti vaverengi vanoda kungoita muviri kwemaawa matatu kusvika ku matanhatu pavhiki kuti vawane. Mazhinji evanhu vanopfuura 3 400 Amazon maongororwo ebhuku aya ari kupenya, uye vazhinji vari kusanganisira pamberi-uye-mushure mifananidzo. Mumwe akatotaura kuti bhuku iri rakachinja hupenyu hwavo!
Mumwe wevanyori vatatu ve Strength Training Bible yevakadzikadzi: The Complete Guide yekusimudzira Masimba kune Akakosha, Akasimba, Muviri Wakakwana ane zvizivo zvakasimba. Vose William Smith naDavid Kirchsen vane zviyero mune dzidzo yemumuviri kana kushandisa masayenzi, asi Julia Ladewski ane simba rakagadziriswa uye mamiriro ezvinhu ane chimiro uye anoremekedzwa, competitive powerlifter. Iri bhuku remabhuku rakagadzirirwa zvakananga vakadzi. Inosanganisira nhanho-nhanho yekushanda pamwe chete nemazano ari nyore ekugadzirira muviri. Bhuku racho rinosanganisira mazano kune vatangidzi vekutanga uye nyanzvi uyewo maitiro ekugadzirira muviri kana kumba. Vane makumi masere kubva muzana vevakadzokoropodza vakapa bhuku nyenyeredzi shanu nevakawanda vachicherechedza kuti bhuku racho rakanzwisisika uye rakapfurikidza apo rakatsanangura nzira yakakodzera uye maitiro ekuita muviri.
Rimwe bhuku rakakosha pamusoro pekureruka kwevakadzi ndeyeMichael Matthews ' Thinner Leaner Stronger, shamwari yebhuku rinotakura Bigger Leaner Stronger .
Kana iwe unofarira kuti muviri unobata sei muviri wako sezvaunenge uchivaka musimba, bhuku raFrédéric Delavier's weightlifting, Strength Training Anatomy , rakakunakira iwe. Bhuku rino renyori wenhau reFrance rinopa vaverengi kutarira zvakadzama kuti maitiro akasiyana-siyana ekurovedza muviri anoshanda sei pamisungo, mapfupa, ligaments, tendon, uye mavara kuburikidza nehuwandu, tsanangudzo, mifananidzo yemifananidzo.
Bhuku rakakurumbira rakanyatsoshandiswa kutarisa uye rakatarirwa kune vatambi uye vanoziva gym-goers. Chinangwa chebhuku ndechekubatsira vaverengi kunzwisisa zvakananga kuti maitiro akasiyana-siyana anoshanda sei pamuviri kubatsira kubatsira kubudirira. Ama Amazon vanoongorora vanotsanangura kukosha kwemifananidzo yaDelavier yekuvandudza kutambanudza uye kudzidzisa simba.
Arnold Schwarzenegger's The New Encyclopedia of Modern Bodybuilding yakatanga kudhindwa makore anopfuura gumi apfuura, asi bhuku iri remapeji 800 richiri "# 1 Best Seller" kuAmazi nokuti rinofukidza zvachose zvinhu zvose. Iyo bhuku rinotaurira vaverengi nzira yekuveza mishonga, kudya zviri nani, uye kutanga maitiro anowedzera kubasa. Bhuku racho rinosanganisira mifananidzo uye mifananidzo uye inogona kubatsira vaverengi kuti vave vakakombama kana vakawanda. Vagadziri vanoramba vachirumbidza kubatsira uye kukosha kwebhuku raSchwarzenegger pasinei nezera rayo.
Ndiani akati iwe unofanirwa kuenda kumitambo yekuita basa guru? Dzidzira maitiro Mark Lauren Iwe Uri Gym yako Yega: Bhaibheri re Bodyweight Kuedza kudzidzira kunodzidzisa vaverengi nezvekuti vangashandise sei muviri wavo wega seimba yekuzvidzivirira kumusha. Achifunga nezvekudzivirira kudzidzira uye "kukurumidza" kushanda, Lauren anoshandisa maitiro emhando-maitiro pamwe chete nezano rekudya kunobatsira vaverengi kukura zvizere zvekurovedza muviri kumba. Bhuku rino rinotaura huwandu hwekushanda kwehutano hwakasiyana nehutano hwakasiyana nemabhuku ekudzidzisa pamusoro pekuita uye sei nei kushanda kwepanyama kunogona kubudirira.
Vagadziri vebhuku raLauren paAmazambique vanotaura kukosha kwekutarisa sechikamu chezviitiko uye nekunamatira nekushanda. Vakawanda vakataurawo nezvekushanda kwaLauren sekunakidza kubhuku. Vose nyanzvi dzezvemuviri uye vatsva vakataura bhuku racho.
Varume vehutano nevakadzi vehutano mabhuku makuru ekudzidzira muviri anopa nzira yakanakisisa yokuti chero munhu anotanga kupinda muightlifting. Vose mabhuku akanyorwa neMunyori weHuman's Health Adam Campbell, uyo anobata chiremba chechikoro mune zvekurovedza muviri. Aya mabhuku achabatsira vanotangisa kunzwisisa zvinonzwisisika zvekusimudzira uye mamwe maitiro ekushandira kuti atange kunzwa wakasununguka mune zvekurovedza kana kumba uye kukudziridza regimen. Mabhuku aya anosanganisira mazana emifananidzo uye maitiro chaiwo kubva kuvadzidzisi vepamusoro, sekushanda kwevhiki 12. Amazon vanoongorora zvebhuku racho vakatora bhuku iri nyore uye rinobudirira, kunyanya kuvanhu vanotarisa kuti vaite zvekuvhiya panguva yekukuvara kunorwa. Iri bhuku rinobatsirawo kune vakwegura vakwegura vachitarisa kuti varambe vakaenzana.
Yakanyorwa neOlympic weightlifter uye mutungamiri Greg Everett, Olympic Weightlifting ibhuku rakazara rekukwikwidzana kwezvokukwikwidza uye vadzidzisi vavo. Bhuku iri rinonyanya kutarisa vatambi mumutambo we weightlifting panzvimbo yevanomirira vashandi vanoona vari kutarisa.
Vakarumbidza huwandu hwekudzivirira kweU.SA kudzivirira nekubatsira kwayo, bhuku raEvarett rinofukidza zvose kubva pamatanho ekufema kwekufema kune nzira dzakanaka dzekubvuta, dzakachena uye dzakasvibiswa. Inosanganisirawo mazano ekudya uye nhamba yakasarudzwa yekushanda. Everett ane chikamu chose chekugadzirisa maitiro eOlympic weightlifting.
Vaongorori vakarumbidza bhuku nokuda kweruzivo rwayo apo vachisimbisa kukanganisa kwaro mukukwikwidzana kwekusimudzira. Vamwe vaongorori vakawedzera kuti bhuku rino rinogona kufadza vatambi veCastFit pamwe chete.