Chotsani Cardio Rut Wanu

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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 posewera basketball (ma calorie 400 pa ola *) mpaka kulumpha chingwe (ma calories 658 pa ola) kupita kokavina (ma calories 300 pa ola limodzi). Palibe chifukwa chilichonse chomwe mumachita kuti mumve ngati "zolimbitsa thupi."

Chifukwa chake thamangitsani zonse zomwe "ndili nazo" ndi "Ndiyenera" kuchokera pamawu anu, ndikuyesani zina mwa malingaliro akuseweranso ngati mwana. Malingaliro a kalori amachokera kwa mkazi wa mapaundi 145.

1. Skate yapakatikati. Yendani panjira yapa msewu kapena boardwalk kapena, ngati kunja kukuzizira, pezani rink yanyumba yopita kumtunda (ndipo ganiziraninso maphwando ochita masewera olimbitsa thupi kusukulu). Kutsetsereka kwapakati pamoto kumawotchera makilogalamu 700 pa ola limodzi, kutengera kuthamanga kwanu komanso momwe maphunzirowo aliri.

2. Kuwombera hoops. Kunyumba, paki yakomweko kapena masewera olimbitsa thupi, masewera a basketball ndi anzanu ochepa. Amawotcha makilogalamu 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. Amawotcha pafupifupi ma calories 300 pa ola limodzi.

4. Lowani nawo mpikisano wachisanu. Sewerani tenisi kapena racquetball ndipo muotcha ma calories 500 pa ola limodzi - mpaka 790 calories ngati squash ndimasewera anu.

5. Yesani chingwe cholumpha nyimbo. Ikani nyimbo zabwino ndikudumpha; gwiritsani ntchito masewera a boxer kapena sitepe ina iliyonse yomwe mukudziwa. Amawotcha makilogalamu 658 pa ola limodzi.

6. "Sock skate." Valani masokosi ndi kuyerekezera masewera olimbitsa thupi pamtengo wolimba kapena pansi. Amawotcha makilogalamu 400 pa ola limodzi.

7. Yonjezerani. Sidestep, kulumpha, kulumpha, kuthamanga kukwera kapena kutsika masitepe, kapena kuwatenga awiriwo nthawi. Imawotcha pafupifupi ma calories 360 pa ola limodzi.

8. Thanthwe 'n' kuyenda. Tsitsani nyimbo zatsopano kuti mupite nawo. Onani mndandanda wathu wamwezi pamwezi (ulalo: https://www.shape.com/workouts/playlists/) kuti mumve malingaliro. Amawotcha makilogalamu 330 pa ola limodzi.

9. Yambani mayendedwe. Yendani mdera lanu, ndikuwonjezera mphindi imodzi yoyenda mwachangu kapena kuthamanga mphindi zisanu zilizonse. Amawotcha pafupifupi ma calories 400 pa ola ngati abwerezedwa ka 10 pakuyenda kwa ola limodzi.

10. Kubowoleza mkati. Gulani thumba la punching kapena thumba lothamanga ndikuyenda maulendo angapo. Amawotcha makilogalamu 394 pa ola limodzi.

11. Lumpha mozungulira. Chitani mayendedwe a aerobic, kudumpha kapena kuthamanga pa minitrampoline. Amawotcha makilogalamu 230 pa ola limodzi.

12. Tsatani. Valani pedometer kuyambira pomwe mudzuke mpaka nthawi yomwe mudzagone ndikuwona masitepe angati omwe mumatenga tsiku limodzi (cholinga cha 10,000 - mudzadabwitsidwa kuti imawonjezera msanga bwanji!). Amawotcha ma calories 150 pamasitepe 10,000.

13. 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. Itha kutentha mpaka ma calories 700 pa ola limodzi ndi liwiro la 4 mph.

13. Kubwerera kumbuyo. 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. Amawotcha makilogalamu 330 pa ola limodzi ngati mupita 4 mph.

15. Mangani laibulale ya DVD. Gulani, lendi kapena kubwereka ma DVD a aerobics omwe angakupangitseni kukhala ndi chidwi ndi chidwi. Lowani ku shapeboutique.com kuti muwone kulimbitsa thupi kwathu komwe timakonda. Amawotcha makilogalamu 428 pa ola limodzi.

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