Iindlela ezili-10 zokuQala indlela yakho yesiqhelo

Umxholo

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Kwakukho ixesha ebomini bakho apho ungakhange uqaphele nokuba wenzani kuthiwa yi-aerobic okanye i-cardio umthambo. Enye yezona ndlela ziphumelele zexesha elide zokugcina ubunzima kukuqinisekisa ukuba utshisa ii-calories ezili-1 000 ngokwenza umthambo veki nganye. Kodwa indlela ozitshisa ngayo ixhomekeke kuwe. Unokwenza nantoni na ukusuka ekudlaleni ibhola yomnyazi (400 calories ngeyure*) ukuya kumdlalo wesquash (790 calories ngeyure). Akukho sizathu sokuba nantoni na oyenzayo kufuneka uzive ngathi "ukuzivocavoca."

1. Isikwere esisemgceni

Yiya kwipavumente okanye ibhodi okanye, ukuba kuyabanda ngaphandle, fumana irenki yangaphakathi yokutyibiliza (kwaye ucinge ngasemva kumatheko okutyibiliza ebakala lesikolo).

Ukutshisa ukuya kuthi ga kwiikhalori ezingama-700 ngeyure, kuxhomekeke kwisantya sakho kunye nendlela ebusizi ngayo ikhosi

2. Hlanganisa iihupu

Ekhaya, ipaki yendawo okanye umthambo, dlala umdlalo webhasikithi kunye nabahlobo abambalwa.

Ukutshisa iikhalori ezingama-400 ngeyure

3. Hamba uyodanisa

Phuma ngobusuku bangoMgqibelo ukuzama i-salsa, swing okanye ukudanisa esiswini. Okanye khetha umculo owuthandayo ekhaya kwaye ushukume.

Ukutshisa malunga neekhalori ezingama-300 ngeyure

4. Rock 'n' walk

Khuphela umculo omtsha oza kuhamba nawo. Jonga uluhlu lwethu lokudlala lwenyanga ngeengcebiso.

Ukutshisa iikhalori ezingama-330 ngeyure

5. Zama intambo yokutsiba yomculo

Beka umculo omnandi kwaye utsibe kwisingqi; sebenzisa ukutshixiza kwembethi-manqindi okanye naliphi na elinye inyathelo lokutsiba olaziyo.

Ukutshisa iikhalori ezingama-658 ngeyure

6. Thatha isantya

Hamba kwindawo ohlala kuyo, ukongeza umzuzu omnye wokuhamba ngesantya okanye ukubaleka yonke imizuzu emihlanu.

Ukutshisa malunga neekhalori ezingama-400 ngeyure ukuba uphindaphinde amaxesha ali-10 ngexesha lokuhamba iyure

7. Yilandelele

Nxiba i-pedometer ukususela xa uvuka kude kube lixesha lokulala kwaye ubone ukuba mangaphi amanyathelo owathatha ngokwenene ngosuku (ujolise kwi-10,000--uya kumangaliswa ukuba idibanisa ngokukhawuleza kangakanani!).

Ukutshisa iikhalori ezili-150 ngamanyathelo ayi-10 000

8. Qeqesha kwindawo ohlala kuyo

Thatha uhambo olukhawulezayo kwaye usebenzise indawo ekungqongileyo ukwenza imithambo yokomeleza. Yenza i-push-offs kwibhokisi yeposi, ukunyusa ngokuchasene nocingo, ukunyathela kumanqwanqwa okanye kwibhentshi yokupaka, ukukhupha intaba okanye i-triceps idipsi ebhentshini.

Ukutshisa ukuya kwii-calories ezingama-700 ngeyure kwisantya se-4-mph

9. Ukubuyela umva

Hamba ngasemva ngeentlobo ezahlukeneyo, nto leyo eyenza ngokwenene i-hamstrings yakho. Hamba nomhlobo wakho, omnye wenu ejonge phambili, omnye ngasemva, emva koko nitshintshe ibhloko nganye.

Utshisa 330 calories ngeyure ukuba uhamba 4 mph

10. Yakha ithala leencwadi leDVD

Thenga, urente okanye uboleke ii-DVD ze-aerobics eziza kukugcina unomdla kwaye ukhuthazekile.

Utshisa 428 calories ngeyure

Uqikelelo lweekhalori lusekwe kumfazi ophawulwe ziiponti ezili-145.

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