Kugwiritsa Ntchito Ma Kalori 5 Momwe Mungachitire Mphindi 30

Zamkati

• 500-Calorie Workout 1: Interval Running Workout
• Kulimbitsa kalori 500: 2
• Kulimbitsa kalori 500: 3
• Kuchita Kalori 500-4: Plyometric Rep Challenge
• Ntchito ya Kalori 500-5: Sprints to Strength Circuit
• Onaninso za

Ngakhale pali maubwino ambiri oti mukhale olimba kuwonjezera pa kuwotcha zopatsa mphamvu, ngati kuonda kapena kutaya mafuta ndicho cholinga chanu, kupeza masewera olimbitsa thupi omwe amawotcha zopatsa mphamvu zambiri ndikuziphatikiza muzolimbitsa thupi zanu zowotcha ma calorie kungakhale kosangalatsa. (BTW, zolimbitsa thupi zonse zimawotcha mafuta chifukwa mukugwiritsa ntchito mphamvu kuti musunthe. Heck, kungokhala pamenepo kulola thupi lanu kuti ligwire bwino ntchito yake kumawotcha mafuta, koma ndi nkhani ina.)

Masewero asanu awa a mphindi 30 amawotcha ma calories mwachangu chifukwa chadongosolo lawo logwira mtima komanso logwira mtima. Mutha kuwotcha mafuta opitilira 500 patsiku pokhapokha powonjezerapo ndandanda yanu. Bonasi: Ntchito iliyonse yomwe ili pansipa idapangidwa ndi Taylor Ryan, mphunzitsi waumwini wotsimikiziridwa ndi NASM, kuti akuthandizeni kupeza zotsatira popanda kuthera maola ambiri mu masewera olimbitsa thupi.

M'malo mwake, simusowa masewera olimbitsa thupi kuti mumalize kuwotcha kwama calorie (chimodzimodzi ndi izi zochititsa chidwi pa YouTube!). Kaya mukufuna kuphunzitsa kunyumba, kunja, ku hotelo, kapena kuchita masewera olimbitsa thupi anu pa masewera olimbitsa thupi, tili ndi maphunzilo a kalori 500 anu. (Zokhudzana: Njira 30 Zowotcha Ma calories 100+ Osayesa)

500-Calorie Workout 1: Interval Running Workout

Kuthamanga pafupifupi nthawi zonse kumafika pamwamba pa mndandanda wa "zochita masewera olimbitsa thupi zomwe zimawotcha ma calories ambiri" - ndipo pazifukwa zomveka. Kuthamanga pa 7 MPH kumayatsa pafupifupi ma calories 700 mu ola limodzi.

Ryan adapanga dongosolo lothamanga kwambiri ili kuti likhale loyenera pamagulu onse olimbitsa thupi, koma ngakhale pulani ya "woyamba" imakhala yovuta ya mphindi 30 yolimbitsa thupi. (Ndipo ngati mukuikonda, muyenera kuyesa masewera ena apakati.)

Ngati simukukonda treadmill, khalani omasuka kuchita masewera olimbitsa thupi omwe amawotcha ma calorie panja. Pakapanda kuwongolera liwiro la digito, a Taylor amalangiza "kuthamanga bwino" kwa mphindi zitatu komanso "mwachangu mosachedwa / kumapeto kwa sprint yathunthu" pamayendedwe afupikitsa. (Yesaninso zovuta zamasiku 30 izi kwenikweni zosangalatsa.)

Osati wothamanga? Tsatirani malangizo omwewo oyendetsera mphamvu komanso / kapena malo othamanga m'malo mwake - tawonani kuti kulimbitsa thupi kwama kalori 500 kungasinthe popeza kuthamanga kumawotcha mafuta ambiri kuposa kuyenda.

Pezani Zochita Kulimbitsa Thupi: Nthawi Yogwiritsira Ntchito Kuthamanga

Kulimbitsa kalori 500: 2

Simungada nkhawa kukwera masitepe opita… palibe? Simuli nokha. Sinthani zinthu kuti mupeze zotsatira mwachangu ndi kulimbitsa masitepe okwanira ma kalori 500 ndi ma dumbbells. Powonjezerapo kulemera kwa magwiridwe antchito (mumatsanzira zochitika za tsiku ndi tsiku monga kunyamula matumba ogulitsira masitepe), mumagwiritsa ntchito minofu yambiri nthawi imodzi ndikuwonjezera kutentha kwanu kwa kalori.

Taylor akuvomereza kuti azigwiritsa ntchito ma dumbbells atatu mpaka 8 mapaundi pantchito iyi yolimbitsa ma kalori 500, kutengera mulingo wolimbitsa thupi. Ngati mukumva ngati kuti mutha kuchepa, khalani otetezeka poyika zolemetsa pansi mpaka mutapeza phazi lanu. Pokhapokha ngati tafotokozera m'munsimu, nyamulani ma dumbbells mu "thumba la golosale," kutanthauza kuti m'dzanja lililonse ngati mutagwira matumba awiri a golosale, manja pansi pambali. (Zokhudzana: Njira 5 Zopangira Maseŵera Abwino Okwera Masitepe)

Pezani Ntchito: Kukwera Masitepe-Kukwera

Kulimbitsa kalori 500: 3

Lekani kupota mawilo anu panjinga yosasunthikayo ndikukwera bwino kwambiri ndi mphindi 30 zolimbitsa thupi zolimbitsa thupi. Kwerani njira yanu kuti mumalize masewera olimbitsa thupi a 500-calories omwe mungathe kuchita ku malo ochitira masewera olimbitsa thupi kapena kunyumba ngati muli ndi njinga yanuyanu. (Zogwirizana: Njira Zabwino Kwambiri Peloton Bike On Amazon, Malinga Ndi Malingaliro)

Pezani masewera olimbitsa thupi: Interval Cycling Ride

Kuchita Kalori 500-4: Plyometric Rep Challenge

Zochita za Pometometric ndi njira yotsimikizika yamoto yotentha zopatsa mphamvu ndikumanga minofu. Chizoloŵezichi chimaphatikizapo zina mwazomwe mumadumphadumpha zomwe mungachite kuti muphe masewera olimbitsa thupi, kunyumba, kapena kunja. Momwe zimagwirira ntchito: Mumachita zolimbitsa thupi zilizonse zowotcha ma calorie pa kuchuluka komwe kwawonetsedwa. Chitani dera lonse lolimbitsa ma kalori 500 mwachangu momwe mungathere (mutha kumaliza kumaliza pasanathe mphindi 30!) Kupumula momwe zingafunikire.

Pezani masewera olimbitsa thupi: Plyometric Rep Challenge

Umu ndi momwe mungayendetsere mayendedwe onse mumasewera olimbitsa thupi a 500-calorie:

• Mawondo Apamwamba: Thamangani m'malo mwanu, ndikubweretsa maondo anu pachifuwa mwanu momwe mungathere, ndikupopera manja anu mwachangu momwe mungathere.
• Magulu Olemera: Imani ndi mapazi motalikirana m'chiuno-m'lifupi, manja kumbuyo kwamutu (kapena molunjika kuchokera pamapewa anu ngati mukufuna). Kokani m'chiuno mmbuyo ndikugwada pansi kuti muchepetse. ntchafu ziyenera kufanana ndi nthaka. Dinani kumbuyo kuti muyime. Ndiwoyimira m'modzi. (Kumbukirani zolakwika za squatting izi panthawi yolimbitsa thupi ya 500-calorie.)
• Zokankhakankha: Yambani molunjika pa thabwa lamanja ndi manja okulirapo pang'ono kuposa motsatira mapewa. Limbikitsani pachimake ndikufinya glute mukamatsitsa thupi mpaka chifuwa chimakhudza pansi. Imani pang'ono pansi, kenako ndikankhireni poyambira mwachangu. Ndiwoyimira m'modzi.
• Mapangidwe Ophatikizana: Imani wamtali ndi mapazi motalikirana m'lifupi mwake. Yendani kutsogolo ndi phazi lakumanja, pindani mawondo onse awiri kuti bondo lakumanja likhale pamwamba pa bondo, chidendene chakumanzere chikwezedwe. Bwererani pamalo oyambira ndikubwereza ndi mwendo wakumanzere kuti mumalize kubwereza kamodzi.
• Matayipi Imani wamtali ndi mapazi motalikirana m'lifupi mwake. Kick zidendene kumayendedwe anu, ndikuponyera zida mmbuyo ndi mtsogolo mwachangu momwe mungathere. Pitirizani mofulumira mpaka mutatsiriza maulendo 75.
• Okwera Mapiri: Kuchokera pa thabwa lathunthu, sinthani mawondo "othamanga" pachifuwa mwachangu momwe mungathere. Khalani otanganidwa nthawi yonseyi, ndikukankhira liwiro momwe mungathere popanda kusokoneza mawonekedwe.
• Kukweza Mwendo: Tsikani pazitali zonse zinayi ndi mitengo yakanjedza pansi ndi mulifupi paphewa padera. Popanda kuloleza kuti izuke kapena kuzungulira, pitirizani kugwira ntchito mozama mutagwada bondo lamanja ndikukweza mwendo mpaka ntchafu yakumanja ikufanana ndi pansi. Pepetsani kutsikira kumalo oyambira. Ndiwoyimira m'modzi. Chitani 25 reps kumanja ndikubwereza kumanzere.

Ntchito ya Kalori 500-5: Sprints to Strength Circuit

Kulimbitsa thupi kotereku kumaphatikizapo ma kilomita atatu pakati pa masewera olimbitsa thupi kuti akuthandizeni kuwotcha ma calories 500+ ndikulimbitsa thupi lanu nthawi yomweyo. Kuphatikiza apo, zimatsimikizika kuti mudzagonjera kunyong'onyeka - simudzakhala ndi nthawi yolola kuti malingaliro anu ayende kwakanthawi! Mukukonda kuti musathamange? Dumphirani panjinga yamkati ndikuyendetsa ma sprints anu m'malo mwake.

Pezani masewera olimbitsa thupi: Quarter-Mile Dash

Umu ndi momwe mungapangire zonse izi mu masewera olimbitsa thupi a kalori 500:

• Cross chops: Gwirani mpira wolemera kapena dumbbell ndi manja onse awiri kutsogolo kwa chifuwa, mikono yotambasula, ndi kuyimirira ndi mapazi m'lifupi. Bwerani mawondo onse ndi miyendo yoyenda kumanzere, ndikutsitsa mpira kulowera kumanzere. Yambitsani nthawi yomweyo miyendo, kwezani mpira pamwamba pake, ndipo yendetsani kumanja. Chitani maulendo 8, kenako sinthani mbali (tembenuzirani mbali ina).
• Kugwa pushups: Kuchokera pamalo ogwada, lolani kuti mugwere kutsogolo kwa manja anu. Pang'onopang'ono tsitsani thupi lanu mu pushup ndiyeno mubwerere kukagwada mmwamba.
• Chithunzi-4 milatho pa mpando kapena mpira:Gonani moyang'anizana ndi manja atapanikizidwa pansi, mawondo opindika, zidendene pamwamba pa mpira. Dulani bondo lakumanja pamwamba pa ntchafu yanu yakumanzere, bondo lakumanja kumbali. Sindikizani chidendene chakumanzere mu mpira ndikukweza mchiuno momwe mungathere. Gwiritsani 1 kuwerengera kenako pang'onopang'ono muchepetse.
• Floor Jacks:Gona chafufumimba pansi kapena pamphasa. Onjezani mikono ndi miyendo mu mawonekedwe a 'X' kenako 'kulumpha jacks' pamalopo (palibe kulumpha kwenikweni komwe kumakhudzidwa).

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