Phula kwiCardio Rut yakho

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 (iikhalori ezingama-400 ngeyure*) ukuya ekuxhumeni intambo (iikhalori ezingama-658 ngeyure) ukuya kumdaniso (300 calories ngeyure). Akukho sizathu sokuba nantoni na oyenzayo kufuneka uzive ngathi "ukuzivocavoca."

Zikhuphe zonke ezi zinto zisithi "Ndine-tos" kunye "Ndifanele ukuba" kwisigama sakho, kwaye uzame ezinye zezi ngcamango zokudlala njengomntwana kwakhona. Uqikelelo lweekhalori lusekelwe kumfazi we-145-pound.

1. Isikwere esisemgceni. Yiya kwipavumente okanye ibhodi okanye, ukuba kuyabanda ngaphandle, fumana irenki yangaphakathi yokutyibiliza (kwaye ucinge ngasemva kumatheko okutyibiliza ebakala lesikolo). I-inline skating iyatshisa ukuya kuthi ga kwiikhalori ezingama-700 ngeyure, kuxhomekeke kwisantya sakho kunye nendlela ebusizi ngayo ikhosi.

2. Dubula iihupula. 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. Utshisa malunga neekhalori ezingama-300 ngeyure.

4. Joyina iligi yasebusika. Dlala i-tennis okanye i-racquetball kwaye uya kutshisa ii-calories ezingama-500 ngeyure-kwaye ufike kuma-calories angama-790 ukuba i-squash ngumdlalo wakho.

5. Zama ukutsiba-intambo yomculo. Beka umculo omnandi kwaye utsibe kwisingqi; sebenzisa ukutshixiza kwembethi-manqindi okanye naliphi na elinye inyathelo lokutsiba olaziyo. Ukutshisa iikhalori ezingama-658 ngeyure.

6. "Isikeyiti esisokisi." Beka isibini yeekawusi kwaye ulingise ukutyibilika kumthi okhuni okanye kumgangatho wethayile. Utshisa iikhalori ezingama-400 ngeyure.

7. Yinyuse. I-Sidestep, gxuma, gxuma, ubaleke unyuke usihla kwizitepsi, okanye uzithathe ezimbini ngexesha. Itshisa malunga ne-360 calories ngeyure.

8. Rock 'n' ukuhamba. Khuphela umculo omtsha oza kuhamba nawo. Jonga uluhlu lwethu lokudlala lwenyanga (ikhonkco: https://www.shape.com/workouts/playlists/) ukuze ufumane izimvo. Ukutshisa iikhalori ezingama-330 ngeyure.

9. 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.

10. Ukubetha ngenqindi phantsi. Thenga ingxowa yokubetha okanye ibhegi yesantya kwaye ujikeleze ezimbalwa. Ukutshisa iikhalori ezingama-394 ngeyure.

11. Tsiba ujikeleze. Yenza iintshukumo ze-aerobic, gxuma okanye ubaleke kwi-minitrampoline. Utshisa 230 calories ngeyure.

12. Landa umkhondo. Nxiba i-pedometer ukusukela oko uvuka kude kube lixesha lokuya kulala kwaye ubone ukuba mangaphi amanyathelo owathathayo ngosuku (jolisa kwi-10,000- uyakothuka ukuba yongeza ngokukhawuleza kangakanani!). Ukutshisa iikhalori ezili-150 ngamanyathelo ayi-10 000.

13. 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. Inokutshisa ukuya kuthi ga kwi-700 calories ngeyure ngesantya se-4-mph.

13. Ukuhamba ngasemva. 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.

15. Yakha ithala leencwadi leDVD. Thenga, urente okanye uboleke ii-DVD ze-aerobics eziza kukugcina unomdla kwaye ukhuthazekile. Ngena kwi-shapeboutique.com ukujonga ukusebenza kwethu esikuthandayo. Ukutshisa iikhalori ezingama-428 ngeyure.

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