Njira 10 Zoyambira Pazinthu Zanu

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Panali nthawi m'moyo wanu pomwe simunazindikire zomwe mumachita zimatchedwa masewera olimbitsa thupi a aerobic kapena cardio. Imodzi mwa njira zopambana kwambiri zochepetsera kulemera kwa nthawi yayitali ndikuonetsetsa kuti mukuwotcha ma calories 1,000 pogwiritsa ntchito masewera olimbitsa thupi sabata iliyonse. Koma zili ndi inu momwe muziwawotchera. Mutha kuchita chilichonse kuyambira kusewera basketball (ma calories 400 pa ola*) mpaka masewera a sikwashi (ma calories 790 pa ola). Palibe chifukwa chilichonse chomwe mumachita kuti mumve ngati "zolimbitsa thupi."

1. Late yenda momyata

Yendani panjira yapa msewu kapena boardwalk kapena, ngati kunja kukuzizira, pezani rink yanyumba yopita kumtunda (ndipo ganiziraninso maphwando ochita masewera olimbitsa thupi kusukulu).

Kutentha mpaka ma calorie 700 pa ola, kutengera kuthamanga kwanu komanso momwe maphunzirowo aliri

2. Kuwombera hoops

Kunyumba, paki yakomweko kapena masewera olimbitsa thupi, masewera a basketball ndi anzanu ochepa.

Amawotcha ma calories 400 pa ola limodzi

3. Pitani kukavina

Pitani Loweruka usiku kuti muyese salsa, swing kapena ngakhale kuvina m'mimba. Kapena sankhani nyimbo zomwe mumakonda kunyumba ndikusuntha.

Imawotcha pafupifupi ma calories 300 pa ola limodzi

4. Thanthwe 'n' kuyenda

Tsitsani nyimbo zatsopano kuti mupite nawo. Onani mndandanda wathu wamwezi uliwonse kuti mupeze malingaliro.

Amawotcha makilogalamu 330 pa ola limodzi

5. Yesani nyimbo zodumpha

Ikani nyimbo zabwino ndikudumpha; gwiritsani ntchito masewera a boxer kapena sitepe ina iliyonse yomwe mukudziwa.

Imawotcha ma calories 658 pa ola limodzi

6. Yambani mayendedwe

Yendani mdera lanu, ndikuwonjezera mphindi imodzi yoyenda mwachangu kapena kuthamanga mphindi zisanu zilizonse.

Amawotcha pafupifupi ma calorie 400 pa ola ngati abwerezedwa kangapo maulendo 10 ola limodzi

7. Tsatani

Valani pedometer kuyambira pomwe mumadzuka mpaka nthawi yogona ndikuwona masitepe angati omwe mumatenga tsiku limodzi (cholinga cha 10,000--mudzadabwa momwe zimawonjezerera!).

Amawotcha ma calories 150 pamasitepe 10,000

8. Phunzitsani m'dera lanu

Yendani mwachangu ndikugwiritsa ntchito malo omwe muli kuti muchite zolimbitsa thupi. Konzani zokankhira pabokosi la makalata, kukankhira mpanda, kukankhira mpanda kapena pa benchi ya paki, kukankhira pamwamba pa phiri kapena ma triceps akuviika pa benchi.

Kutentha mpaka ma calories 700 pa ola limodzi pa mphindi 4-mph

9. Kubwerera mmbuyo

Yendani cham'mbuyo chifukwa cha mitundu yosiyanasiyana, yomwe imamveketsa kwambiri hamstrings. Yendani ndi bwenzi, mmodzi wa inu kuyang'ana kutsogolo, wina kumbuyo, kenaka sinthani chipika chilichonse.

Kuwotcha ma calories 330 pa ola ngati mukuyenda 4 mph

10. Mangani laibulale ya DVD

Gulani, lendi kapena kubwereka ma DVD a aerobics omwe angakupangitseni kukhala ndi chidwi ndi chidwi.

Amawotcha makilogalamu 428 pa ola limodzi

* Malingaliro a kalori amatengera mkazi wa mapaundi 145.

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