Makina Ophulika Kuchita Zochita Zanu Zomwe Mumakonda

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Ngati mumagwiritsa ntchito ma calories 500 kuposa momwe mumadya tsiku lililonse, mumatsitsa mapaundi pa sabata. Osabwereranso koipa pakuchita masewera olimbitsa thupi. Nazi nthawi yayitali bwanji, kuchita zomwe mumakonda, kuti mugwire nambala yamatsenga.

Nthawi yantchito yotentha zopatsa mphamvu 500 *

Golf 1 ora, mphindi 45

Kuyenda Mpikisano (4.5 mph) 1 ora, mphindi 10

Ma aerobics othamanga kwambiri ola limodzi, mphindi 5

Kupalasa mphindi 55

Chingwe chodumpha kwa mphindi 45

Kuthamanga (6 mph) 45 mphindi

Njinga zamagulu 45 mphindi

Kukwera miyala kwa mphindi 40

Boxing mphindi 40

Wophunzitsa ellliptical Mphindi 40

Kupalasa njinga

Kwa mkazi wa mapaundi 145, kupalasa njinga pamlingo wokwanira 12 mpaka 14-mph kumawotcha pafupifupi ma calories 560 pa ola limodzi. Koma ngati mungakwere mwamphamvu mpaka mph 16 mph, kupalasa njinga kumatha kuwotcha mafuta okwana 835 mu ola limodzi. Yesani kupondaponda osati m'mphepete mwa nyanja. Mukhozanso kuyesa maphunziro a interval. Njira yanjinga ikafika poyera oyendetsa njinga ena, thamangani kwa mphindi zingapo, pang'onopang'ono mpaka mutakhala kuti mwapumula, kenako kanikizaninso mwamphamvu.

Ngati mumakonda kuchita masewera olimbitsa thupi ndi mnzanu, kupalasa njinga tandem kungakhale njira yopitira. Mosiyana ndi zochitika zina (monga kuthamanga) komwe magawo awiri osiyana amatha kuchedwetsa munthu m'modzi, kuwirikiza panjinga ndi kamphepo. Wokwera mwamphamvu amakhala kutsogolo ndikuchita kusuntha konse, chiwongolero, mabuleki, ndi kupondaponda kwambiri; wanjinga wofooka amakwera kumbuyo ndikukankha mphamvu zowonjezera. Chitani khama pang'ono pang'ono ndipo nonse muwotche pafupifupi ma calories 500 pa ola limodzi. Tikukutsimikizirani kuti mutenga nyimboyo nthawi yomweyo - ngakhale njinga yomaliza yomwe mudakwera inali ndi mpando wa nthochi.

Kutsetsereka kwapakati

Kwa mkazi wa mapaundi 145, kutsetsereka kwapakati pamoto kumawotcha mafuta opatsa mphamvu pafupifupi 500 pa ola limodzi. Kuti muwonjezere kutenthedwa kwa ma calorie pa Rollerblades, skate mosalekeza momwe mungathere, kuchepetsa nthawi yomwe mumakhala mukuthamanga. Muthanso kuyesa kuphunzira nthawi. Njira ikakhala yowonekera kwa osewera ena, thamangani kwa mphindi zingapo, pang'onopang'ono mpaka mutakhala kuti mwapumula, kenaka kanikizaninso mwamphamvu.

Kusambira

Kaya mukuphunzira triathlon yanu yoyamba kapena kutenthedwa ndi makina a cardio, kusambira ndi ntchito yabwino kwambiri yolimbitsa thupi (ndipo imawotcha ma calories 700 pa ola!). Nayi momwe mungayambire:

Pezani dziwe Yesani malo ammudzi, YMCA, kalabu yazaumoyo, kapena koleji yakomweko. Ambiri amapereka sabata sabata iliyonse pamene aliyense akhoza kusambira.

Yambani pang'ono Chitani mabala awiri athunthu (kumbuyo ndi kutsogolo ndikofanana), pumulani kuti mupume, ndikubwereza katatu. Yesani kuyeserera kawiri kapena katatu pamlungu.

Konzani mawonekedwe anu Gwiritsani ntchito chilolo china chilichonse kuti mupange kuboola kosiyana: Gwirani chikwangwani kuti muziyang'ana kwambiri pakumenya kwanu, kapena kusambira ndi chowotcha pakati pa miyendo yanu kuti mugwire ntchito yolimbana.

Mangani izo Mukasambira mayadi 300 akumva kukhala kosavuta, onjezani mtunda wanu wonse mpaka 10 peresenti pasabata. Lowani nawo gulu la masters kuti mupeze chitsogozo chokhazikika ndi zolimbikitsa (pezani pa usms.org).

Kutsetsereka kutsetsereka

Kutentha kwa kalori paola: 418

Zolimbitsa thupi: Kutsetsereka kotsetsereka si masewera olimbitsa thupi okha, komanso kumalimbitsa mphamvu ndikulimbitsa matako, quadriceps, hamstrings, ana a ng'ombe ndi pachimake.

Masewera a Snowboard

Kutentha kwa kalori paola: 330

Cholimbitsa thupi: Toni yowopsa yathunthu, masewera oyenda pachipale chofewa amagwiritsa ntchito mutu wanu, ma hamstrings, ma quads ndi ana amphongo komanso minofu m'miyendo ndi m'miyendo yanu mukamapotoza kuti muwongolere kutsika.

Kupha njoka

Kutentha kwa kalori paola: 557

Zolimbitsa thupi: Kuyenda m'nyengo yozizira mu nsapato za chipale chofewa, zomwe zimagawaniza kulemera kwanu molingana ndi chipale chofewa kuti musamire, zimagwira matako, minyewa, quadriceps, ana a ng'ombe, pachimake ndi abs-kumapereka masewera olimbitsa thupi kwambiri komanso kutentha kwa calorie. kuposa momwe mungayendere pamaulendo ambiri nyengo yofunda.

Kutsetsereka kumtunda

Zopatsa mphamvu pa ola limodzi: 557

Kuchita masewera olimbitsa thupi: Imodzi mwabwino kwambiri yochita masewera olimbitsa thupi othamanga ndi okwera njinga, kutsetsereka kumtunda (kapena Nordic) ndikosavuta kuphunzira komanso masewera olimbitsa mtima. Zimayimba matako, quads, hamstrings, ng'ombe, chifuwa, lats, mapewa, biceps, triceps ndi abs.

* Malingaliro a kalori amatengera mkazi wa mapaundi 145.

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