I-5 ye-Calorie-Burning Workout onokuyenza kwimizuzu engama-30

Umxholo

• I-500-Calorie Workout 1: I-Interval Running Workout
• Umsebenzi weeCalori ezingama-500: Umceli mngeni weStair-Climber
• UkuSebenza kweCalorie engama-500: Ixesha lokuhamba ngebhayisikile
• I-500-Calorie Workout 4: Umngeni wePlyometric Rep
• Umsebenzi weeCalori ezingama-500: Ukuprinta kwiSekethe yamandla
• Uphengululo lwe

Nangona kukho izibonelelo ezininzi zokuphucula impilo yakho ngaphandle kokutshisa iikhalori, ukuba ukunciphisa umzimba okanye ukulahleka kwamafutha kuyinjongo yakho, ukufumana ukuba yeyiphi imithambo etshisa uninzi lweekhalori kunye nokuzibandakanya ekusebenzeni kwakho kweekhalori kunokutsala umdla. (I-BTW, konke ukusebenza kuyatshisa iikhalori okoko usebenzisa amandla ukuhamba, Heck, ukuhlala nje uvumela umzimba wakho ukuba wenze imisebenzi efanelekileyo utshisa iikhalori, kodwa lelinye ibali.)

Le mihlanu yemizuzu engama-30 yokuzivocavoca kwe-cardio itshisa iikhalori ngokukhawuleza ngenxa yenkqubo yazo esebenzayo nesebenzayo. Ungatshisa ukuya kuthi ga kwiikhalori ezingama-500 ngosuku ngokongeza nje ezi nkqubo kwishedyuli yakho. Ibhonasi: Umsebenzi ngamnye ongezantsi wenziwa nguTaylor Ryan, umqeqeshi wobuqu oqinisekisiweyo we-NASM, ukukunceda ufumane iziphumo ngaphandle kokuchitha iiyure kwindawo yokuzivocavoca.

Ngapha koko, awuyidingi indawo yokuzivocavoca umzimba ukuze ugqibezele le mithambo yokutsha kwekhalori (iyafana nale misebenzi mihle ye-YouTube!). Nokuba ufuna ukuqeqesha ekhaya, ngaphandle, ehotele, okanye wenze umthambo we-cardio kwindawo yokuzivocavoca, sinezicwangciso zokuzilolonga zeekhalori ezingama-500. (Ezinxulumeneyo: Iindlela ezingama-30 zokutshisa iikhalori ezili-100+ ngaphandle kokuzama)

I-500-Calorie Workout 1: I-Interval Running Workout

Ukubaleka phantse kube kusoloko kungumhlaba ophakamileyo "ngowuphi umthambo otshisa uninzi lweekhalori" - nesizathu esivakalayo. Ukubaleka kwi-7 MPH isantya seetotshi malunga neekhalori ezingama-700 ngeyure.

URyan uyilwe esi sicwangciso sobude bexesha eliphezulu ukuze silungele onke amanqanaba okuqina, kodwa nesicwangciso "somqali" lucelomngeni lwemizuzu engama-30 yokuzivocavoca kweCardio. (Kwaye ukuba uyayithanda, kuya kufuneka uzame la maxesha asebenzayo.)

Ukuba awuyithandi i-treadmill, zive ukhululekile ukuthatha lo msebenzi wokutshisa ikhalori ngaphandle. Ngokungabikho kolawulo lwesantya sedijithali, u-Taylor ucebisa "ukuqhuba kakuhle" kwimizuzu emithathu yemizuzu kunye "nokukhawuleza ngokukhawuleza / kumda we-sprint epheleleyo" kwiindlela ezimfutshane. (Zama oku umceli mngeni weentsuku ezingama-30 ojikelezayo ngokwenene ulonwabo.)

Awuyiyo imbaleki? Landela izikhokelo ezifanayo zokuhamba kwamandla kunye / okanye ukugijima kwamathuba endaweni-qaphela nje ukuba i-500-calorie workout iyonke inokutshintsha ukususela ekubeni ukubaleka kutshisa iikhalori ezininzi kunokuhamba.

Fumana ukuzilolonga: Umsebenzi wokuSebenza oSebenzayo

Umsebenzi weeCalori ezingama-500: Umceli mngeni weStair-Climber

Ngaba awunakuma ngokunyuka ngezinyuko uye… naphina? AWUKHO wedwa. Gungqisa izinto phezulu kwaye ufumane iziphumo ezikhawulezayo ngolu nyathelo lokunyathela i-500-calorie Workout ngeedumbbells. Ngokongeza ubunzima ekuhambeni okusebenzayo (uya kulingisa imisebenzi yemihla ngemihla njengokuphatha iibhegi zokutya kwizinyuko), uya kusebenza izihlunu ezingaphezulu ngaxeshanye kwaye wandise ikhalori yakho yokutsha.

UTaylor ucebisa ukuba kusetyenziswe iiseti zedumbbells ezi-3 ukuya kwezi-8 kule khalori ingama-500, kuxhomekeke kwinqanaba lokuqina. Ukuba uziva ngathi ungaphulukana nebhalansi yakho, hlala ukhuselekile ngokubeka iintsimbi phantsi kwi-console de ufumane unyawo lwakho. Ngaphandle kokuba kuphawulwe ngenye indlela ngezantsi, phatha ii-dumbbells "kwindawo yengxowa yegrosari," oku kuthetha enye kwisandla ngasinye njengokungathi ubambelele kwiingxowa ezimbini zokutya, iingalo phantsi ngamacala. (Eyeleleneyo: Iindlela ezi-5 zokufumana i-Crazy Good Stair-Climber Workout)

Fumana uMsebenzi: Ucelomngeni lwe-Stair-Climber

UkuSebenza kweCalorie engama-500: Ixesha lokuhamba ngebhayisikile

Yeka ukujikeleza amavili akho kuloo bhayisekile imileyo kwaye ukhabe izinto phezulu ngolu hambo lwemizuzu engama-30 lokuzilolonga kweCardio. Khwela indlela yakho ukugqiba i-500-calorie yokuzilolonga onokuyenza kwindawo yokuzivocavoca okanye ekhaya ukuba unebhayisekile yakho emileyo. (Eyeleleneyo: Eyona ndlela igqwesileyo yeBhayikhi yePeloton kwiAmazon, ngokoPhononongo)

Fumana ukuzilolonga: Ixesha lokuhamba ngebhayisikile

I-500-Calorie Workout 4: Umngeni wePlyometric Rep

Ukuzivocavoca kwePlyometric yindlela eqinisekileyo yomlilo yokutshisa iikhalori kunye nokwakha izihlunu. Le ndlela idibanisa ezinye zeendlela ezihamba phambili onokuzenza ngokubulala umthambo we-cardio kwindawo yokuzivocavoca, ekhaya okanye ngaphandle. Indlela esebenza ngayo: Wenza umthambo ngamnye wokutshisa ikhalori kwinani elibonisiweyo lokuphindaphinda. Yenza isekethe epheleleyo ye-500-calorie yokuzilolonga ngokukhawuleza (ungade ugqibe ngaphantsi kwemizuzu engama-30!) Uphumle njengoko kufuneka.

Fumana uMsebenzi: Umngeni wePlyometric Rep

Nantsi indlela yokufikelela kuzo zonke iintshukumo kule 500-calorie yokuzilolonga:

• Amadolo aphezulu: Baleka endaweni, uzise amadolo esifubeni sakho phezulu kangangoko unako, ukumpompa iingalo zakho ngokukhawuleza.
• Ubunzima bomzimba: Yima ngeenyawo ububanzi be-hip-width ngaphandle, izandla emva kwentloko (okanye uphume ngqo emagxeni akho ukuba uyafuna). Push ihips umva kwaye uguqe ngamadolo ukuhla ungene kwisikwere. Amathanga kufuneka afane nomhlaba. Cinezela umva unyuke ume. Yimpendulo enye. (Gcina ezi mpazamo ze-squatting engqondweni ngexesha le-500-calorie Workout.)
• Ukuphusha usenyuka: Qala kwindawo yeplanga yengalo ethe tye ngezandla ezibanzi kancinane kunakwimigangatho yamagxa. Isiseko se-brace kwaye ucofe ukubengezela njengoko umzimba wakho uphantsi de isifuba siphantse sichukumise umgangatho. Misa ezantsi, kwaye emva koko utyhale umva kwindawo yokuqala ngokukhawuleza. Yimpendulo enye.
• Amalengisi atshintshanayo: Yima mde ngeenyawo ezinqamleza ububanzi. Nyathela phambili ngonyawo lwasekunene, ugobe amadolo omabini ukuze idolo lasekunene libe phezu kweqakala, isithende sasekhohlo siphakanyiswe. Buyela umva kwindawo yokuqala kwaye uphinde ngomlenze wasekhohlo ukugqibezela i-1 rep.
• Ukukhaba ngeempundu: Yima mde ngeenyawo ezinqamleza ububanzi. Khaba izithende phezulu ngokubhekiselele kwi-glutes yakho, ukumpompa iingalo emva naphambili ngokukhawuleza njengoko unako. Qhubeka ngesantya esikhawulezayo ude ugqibe ii-75 reps.
• Abakhweli bentaba: Ukusuka kwindawo epheleleyo yeplanki, enye indlela "ebalekayo" emadolweni esifubeni ngokukhawuleza. Gcina isiseko sokuzibandakanya kulo lonke ixesha, kunye nesantya sokutyhala kangangoko ngaphandle kokujolisa kwifom.
• Umlenze uphakamisa: Yehla kuzo zone ezine iintende zisicaba emhlabeni kunye nobubanzi begxalaba ngaphandle. Ngaphandle kokuvumela umva ukuba uphakame okanye ujikeleze, gcina undoqo ubandakanyekile njengoko ugoba idolo lasekunene kwaye uphakamise umlenze ude ithanga lasekunene lihambisane nomgangatho. Yehla kancinci umva ukuya kwindawo yokuqala. Yimpendulo enye. Yenza i-25 reps kwicala lasekunene kwaye uphinde ubuyele ekhohlo.

Umsebenzi weeCalori ezingama-500: Ukuprinta kwiSekethe yamandla

Ukuzivocavoca okutshisa ikhalori kubandakanya ikota yeemayile phakathi kokuzilolonga komzimba ukunceda ukutshisa iikhalori ezingama-500 + kunye nokomeleza umzimba wakho wonke ngaxeshanye. Kwaye kuqinisekisiwe ukubetha isithukuthezi-awuyi kuba nexesha lokuvumela ingqondo yakho ibhadule ngomzuzwana! Ngaba ukhetha ukungabaleki? Nqakraza kwibhayisekile yangaphakathi kwaye unyothule i-sprints yakho endaweni yoko.

Fumana uMsebenzi: Ikota-yeMile Dash

Nantsi indlela yokwenza konke ukuhamba kule khalori ye-500:

• Iinqumlezo zomnqamlezo: Bamba ibhola enobunzima okanye i-dumbbell ngezandla zozibini phambi kwesifuba, iingalo zoluliwe, kwaye ume ngeenyawo ububanzi. Gobisa amadolo omabini kunye neenyawo ezijikelezayo ngasekhohlo, ibhola ethotyiweyo iye kwicala lasekhohlo. Yolula imilenze kwangoko, phakamisa ibhola ngaphezulu, kwaye ujikeleze ngasekunene. Yenza i-8 reps, emva koko utshintshe amacala (ujikeleze kwicala elichaseneyo).
• Ukuwa kwe-pushups: Ukusuka kwindawo yokuguqa, zivumele uwele phambili ezandleni zakho. Nciphise umzimba wakho ngokukhawuleza kwi-pushup uze ubuye uguqe ngamadolo.
• Umzobo-4 iibhulorho kwisitulo okanye ibhola:Ukulala ngobuso ngengalo kucinezelwe emgangathweni, ukuguqa ngamadolo, izithende ngaphezulu kwebhola. Wela iqatha lasekunene phezu kwethanga lakho lasekhohlo, idolo lasekunene liphumele ecaleni. Cofa isithende sasekhohlo ezantsi kwibhola kwaye uphakamise isinqe phezulu kangangoko unako. Bamba inani eli-1 uze usithobise kancinci kancinci.
• Jacks umgangatho:Lala ujonge phantsi okanye emethini. Yandisa iingalo nemilenze ubume 'X' emva koko wenze 'ukutsiba iijack' kwesi sikhundla (akukho kutsiba kubandakanyekileyo).

Uphengululo lwe

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