Rigorous the best fitness books for females recommendation for beginners in 2021.
Fitness is not only a sport but also a science. The Best Fitness Books For Females Who Are Beginners (Recommended 2021) below have been studied in depth by myself and recommended to you The Best Fitness Books For Females of 2021.
I have been doing aerobic exercises for several years. I have only recently begun to realize the importance of anaerobic, stretching, etc, only to realize that long-lasting fitness should be about gaining muscle, not just losing fat. How to exercise, which one did you get...
Many people can’t keep up with fitness, or fitness does not have the correct effect or immersed in hard training that causes sports injuries, or long-term work causes back pain, cervical spondylosis, etc. The main reason is that there is too little knowledge. System engineering, relying only on some one-sided information, certainly cannot bring satisfactory results.
To sum up, it is one sentence: Fitness first strengthens the brain.
It doesn't matter if you have started to work out, are ready to move, or have given up many times, it doesn't matter, it is not too late to learn the correct knowledge of the best fitness books for females.
This article is all about my own experience sharing.
Here are The Best Fitness Books For Females Who Are Beginners (Recommended 2021) that could help you achieve your goal of being more confident with your body.
Best Health & Wellness Books All Women Must Read 2021
The Best Fitness Books For Females Who Are Beginners (Recommended 2021)
1. Basic knowledge
I highly recommend "From Russia with Tough Love", I think it is a must-read book for beginners. Since fitness, many friends around me will ask me a lot of questions, including "I want to lose weight, I will not eat today", "I run every week, why can't I lose weight?", "I don't want to do strength exercises, because I am afraid of practicing Too strong!!!", "What is stretching? I'm too lazy to stretch..." If I explain in detail, maybe one hour is not enough. At this time, I will directly recommend "From Russia with Tough Love".
Supplement: Some people commented that this book is too simple. I think this is an advantage. It is easy to understand and popularizes the basic knowledge of fitness. Otherwise, it is anatomy, bones, and muscles that are not professional. It's also a kind of ability to be able to explain complex knowledge simply and easy to understand.
2. Pelvis related
Many women have back pain after giving birth, mainly because their body is too poor, and the lumbar spine is not good. The body suddenly increases by dozens of kilograms during pregnancy, which puts a lot of pressure on the lumbar spine and causes lumbar problems. Therefore, almost every woman needs to strengthen exercise, which is the greatest guarantee for the quality of life in the future. If you plan to have children within a year, start the right exercise now.
In addition, during childbirth, a woman's pelvic structure will undergo great changes, and the body will also secrete a large amount of relaxin, which relaxes the pelvic muscles so that the baby can be born. After childbirth, correct exercise can better improve the pelvic structure, strengthen the muscles in the pelvis, and bring about a great improvement in body shape. This is why some people get better postpartum bodies, while some people do become worse. the reason.
It is recommended that women buy a "Female Pelvis". The first few chapters of this book detailed the bone structure, muscles, exercise patterns, postpartum, etc. of the pelvis. If you feel boring, you can skip it and start directly from page 107 to relax the hip joint, Practice 20 minutes at home every night.
In addition, I have to mention that regardless of men and women, pelvic muscle exercise is very helpful to family harmony and "sex" blessing.
3. Physical exercise
If you have not exercised for a long time and start to breathe out after light exercise, it is recommended that you exercise at home first, do not rush to get a fitness card, and buy private lessons. Because even if you buy a private lesson because your physical fitness is too poor, the private lesson can only take you to supplement your physical fitness at the beginning.
I have also seen too many cases where I bought a fitness card excitedly, went to the gym to practice half-dead on the first day, and never went again.
Before I started working out, my body was relatively fat and my physique was not good. I followed Jessica Smith's "Walk On" video for exercise at home. It's easy to do seven or eight sets at a time. With dietary control, I lost nearly 30 pounds in three months. Because of my successful weight loss, I started to enter the gym for strength exercises, and then I was admitted to a fitness trainer. So this video is the beginning of my fitness career.
The entire video course is divided into 6 sections, namely: cardiopulmonary function on the first day, back core on the second day, legs and buttocks on the third day, chest bombing on the fourth day, extreme cardiopulmonary function on the fifth day, and abdominal muscle mobilization on the sixth day. It is recommended for beginners to follow the video at home every night. It does not matter if you can only do one or two groups in the first few days. As long as you persist, you can make good progress in one or two weeks.
In addition: People who are overweight, have bad knees, have back pain, or are diagnosed with a protruding lumbar keyboard, ankle sprain, high blood pressure, heart disease, etc., must consult a professional doctor before exercising.
The principle of stretching
The muscles are more like springs. As shown in the figure below, the left side is the normal state, the middle is the contracted state, and the right side is the stretched state. The direction of movement of stretching a muscle is exactly the opposite of the direction of movement of exercising this muscle. Therefore, the design principle of all stretching actions is to fix one end, and then find a way to move the other end to the maximum extent.
Stretching is a very important part of fitness. Learning to stretch yourself can better exercise and avoid injury.
For beginners, the book "Stretching for Beginners" is completely enough. It explains in detail the principles, the benefits of stretching, and the stretching of large muscle groups, and some small muscle groups is involved.
Another book for introductory stretching is "Stretching to Stay Young"
You can also follow the stretching course on Keep.
The benefits of stretching
- Expand the range of activities, not easy to be injured, and move freely.
- Reduce muscle soreness and fatigue after exercise.
- Stretching can stretch the accumulated fat and disperse it. For example, stretching the side muscles of the waist can make the waist thin.
There are many stretching actions, as long as it is opposite to the direction of movement, it will be effective. But because everyone's flexibility is different, some stretching methods may be more effective for some people.
For each part of the following system, choose 1 or 2 actions that are more effective for most of them.
5. Women's Fitness Book
Among The best fitness books for females who are beginners (Recommended). This is an indispensable fitness guide for all women who want a better shape!
This book provides hundreds of practical skills, 619 training actions for various parts of the body, fitness programs for professional coaches, and nutrition knowledge for fitness needs.
6. Posture Assessment
The structure of the human body is too complicated, and various problems inevitably arise.
There are posture problems, such as X-shaped legs, O-shaped legs, scoliosis, round shoulders, kyphosis, and cervical spine forward.
The book "Posture Assessment" uses easy-to-understand language, detailed pictures, and simple and feasible methods to tell you what is a problematic posture and how to judge posture problems. It covers every part from head to toe. Posture issue.
Massage learning, recommend
7. Basic Clinical Massage Therapy
This book is a classic book on massage. I have seen it in several massage shops, indicating that it is very popular in massage and physiotherapy shops. After reading this book, you will find that many massage therapists' techniques can be found in this book. And you can know whether the masseur pressed correctly.
This book needs to cooperate with each other in the learning process, and you can try every action, but it is difficult to learn in place just to learn from the book. For example, at a certain point, if you do it right or not, you must do it to someone who understands and will tell you What can you do to get it right. There is a problem of feel and feel.
Which Fitness Items Are More Suitable For Women?
Yoga is a kind of physical training, which can combine people's spirit, body, and breath, and quickly eliminate fat in various parts of the body, especially the adjustment of the endocrine system, so that the weight loss effect is not only obvious and long-lasting but also body shaping. , Health care, beauty, treatment, and other effects. Achievement of the fitness project most yearning for beautiful women.
2. Jump rope
There are many kinds of rope skipping, simple or complex, that can be done at any time, and you will learn it as soon as you learn. It is especially suitable for fitness exercise, and it is especially suitable for women. Skipping rope can enhance the functions of the human body's cardiovascular, respiratory and nervous systems. For breastfeeding and menopausal women, skipping rope also has a positive effect of relaxing emotions, which is also beneficial to women's mental health.
Aerobics is a popular sport that is very popular among women and integrates gymnastics, dance, music, fitness, and entertainment. More and more women pay more and more attention to the practical value of aerobics in health care, medical treatment, fitness, fitness, and entertainment.
It is a coordinated movement of the whole body. It is good for enhancing cardiopulmonary function, exercise flexibility, and strength. It is also beneficial for patients to restore their health. Women regain their body shape after giving birth. It is an item for the elderly and weak people. Good exercise.
Its exercise effect comes from long distances and shots. Perseverance is beneficial to maintaining beautiful lines.
6. Take a walk
It is beneficial to the enhancement of cardiopulmonary function, it can improve blood circulation, move joints and help lose weight.
7. Table tennis
It is a whole-body exercise, good for the heart and lungs, and can exercise the movement and coordination of the center of gravity.
Mainly increase flexibility, jumping ability, and physical strength, which is beneficial to the heart and lungs.
Street dancing, etc. It is very beneficial to the heart, lungs, and legs.
What are the benefits of female fitness?
Help you eat better
Research from the University of Washington shows that compared with other sports, those who practice yoga often pay more attention to diet. "Yoga allows you to focus more on breathing and body sensations," said Jamie Zimmerman, a meditation coach, and medical doctor. "It will train the brain to notice the changes in your body and help you pay attention to the feeling of hunger and fullness." Let you use food as an energy supplement, stop eating emotionally, and fill your belly with food.
To make your pet healthier
You can practice yoga with your dog. Pet practice yoga has become part of the nation’s national fitness program. After practice, your pet will be healthier, more lively and cute, and more concentrated to please you. Although some cat yoga classes also exist, cats seem to prefer to interrupt yoga.
Re-acceptance of our body
Yoga can make people experience a kind of exercise that is free from restrictions and obstructions, and can also breathe freely, improve body balance and function, and make people break away from the world, open and liberate, Necessary and welcome feeling. When doing yoga, can speed up our heartbeat, strengthen our blood circulation, make us more confident and accept our body better.
Anyone who has practiced baby pose knows that yoga can make people calm. "When practicing yoga, we perceive our body and mind, so that tight muscles and nerves can be relieved, and help us relax," Zimmerman said. A Harvard University study proved that 8 weeks of daily yoga practice can help people with insomnia get rid of stress and sleep better (click to view related articles).
Make you smarter
A study published in the "Sports and Health" magazine claimed that 20 minutes of yoga can improve the brain's ability to process information quickly and accurately. Researchers in the United States have also confirmed that yoga can improve intelligence. The brain needs a lot of oxygen when it performs the function of receiving and transmitting the information. Adequate aerobic exercise can allow the brain to receive more nutrients and improve the brain's memory and thinking ability.
Protect your heart
Your yoga instructor always says "open your heart" for a reason. Yoga can reduce blood pressure, cholesterol levels, and stress, and all risk factors that cause heart disease. A study by the Yale University School of Medicine in the United States shows that people who practice yoga at least 3 times a week can reduce blood pressure and heart diseases.
Encourage us to love ourselves more
In the world of yoga, the "yoga body" is not exclusive to graceful women. Some plump girls can also do headstands on rocks. They share their yoga poses and label them curvy yoga or curvy girl yoga. Just like Jessamyn Stanley, a self-proclaimed "fat woman who loves yoga", yoga made her fall in love with her plump body and gained tens of thousands of admirers.
Enjoy sex better
Pleasure sex is considered the ultimate spiritual and physical enjoyment in the world, and so is yoga. "Yoga is not only an amazing way of decompression, but also some specific movements can increase body flexibility and blood circulation, and open your heart window. These are all necessary for good sex life." "Sexy Yoga" Author Ellen Barrett said. An Indian medical report also shows that people who practice yoga often have a long history of sex than ordinary people.
According to Norwegian research, yoga can strengthen your immune system at the cellular level by affecting gene expression. Yoga adjusts breathing through consciousness, uses posture to adjust the balance of the body, and promotes health by relaxing and stimulating the body's own energy. When man and nature reach harmony and unity, immunity will surely be improved.
Which physical exercise for women is better?
If you really want to exercise your body better, according to my personal bait work through the experience.
I suggest you take the following overall physical exercise to exercise as well:
First is to develop a morning ahead of 40-60 minutes to get up the habit.
Second is up after the morning start and go out jogging, the body runs It’s just a little heat, as a necessary preparation before exercise every morning.
Third is to do radio gymnastics or learn simple martial arts routines or some basic martial arts exercises. Note: When you first learn martial arts, you do not require a similarity, but must pursue it. Similar in shape. In order to ensure that your movements are consistent with the martial arts practitioner's shots.
Fourth, when you exercise every morning, after taking a deep breath, you will try your best to scream at the sky with one breath (to exercise and improve your vital capacity, confidence, and a loud voice). Do more exercises such as in-situ take-off, in-situ touch-up, run-up, and run-up and touch-up every day (it can effectively promote the growth of your body, the strength of the muscles, and the beauty of the lines, and it can also improve your jumping ability, explosive power, and endurance. , Running speed and starting speed), exercise more horizontal bars and parallel bars (it is better to meet and exceed high school physical training standards);
Fifth, prepare a glass of boiling water before going to bed every day, and the first thing after getting up in the morning is to give cold water After adding some hot water, drink it on an empty stomach.
Its help your:
First, it dilutes the blood viscosity problem after sleep
Second, it helps to avoid the bad state of blood supply and insufficient oxygen supply when exercising
Third, it has the effect of cleaning up garbage in the body. , Improve the body’s digestive function, which is conducive to long flesh, especially long tendons
Fourth, it can eliminate various physical discomforts that can occur when you get up in the morning and exercise
Fifth, get up early in the morning and drink water on an empty stomach. You must drink more than 400ml each time
Sixth, you must have a full meal every morning, and you must eat well and eat well at noon. Chicken, duck, fish, meat can be eaten whatever you want. However,
- First, it is best to have some pasta (steamed bread, bread, noodles, biscuits, snacks, etc.
- Second, it’s best to eat less chicken, duck, fish, and meat
- Third, eat well and don’t eat too much. Because these three items for dinner are the most favorable conditions for growing meat, you must control and grasp it well, so as not to form too much intake and cause as long as fatty meat (fat) and not growing tendon (lean).
Seventh, two hours after dinner, you can go out and do push-ups, sling horizontal bars, parallel bars, or do handstands, push-ups, sit-ups, dumbbells at home or dormitory, exercise until your body heats up, wait until your body Increase the amount of exercise after adaptation. Remember! Remember!
Eighth, buy online or download some physical protection books for physical exercises, martial arts training, and physical training technical essentials, precautions, and grappling martial arts routines. After learning and learning, it is better to conduct specific exercises and implementations.
The above items are perseverance. Only you can persist for a long time and develop such a habit of life. Especially if you can exercise strictly in accordance with Articles 4, 5, and 6, I'm sure: you will see results in two to three months.
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