Zochita Zolimbitsa Thupi: Ma calories Opsereza Pakulimbitsa Thupi

Zamkati

• Ngati mafuta otenthedwa atapitilira zopatsa mphamvu, ungachepetse!
• Momwe mungawotche ma calories 500*
• Ma calories Anawotchedwa Biking
• Ma calories Anawotchedwa Inline Skating
• Kumbukirani: kuti muchepetse mapaundi pa sabata, perekani zopatsa mphamvu 500 kuposa zomwe mwatenga. Nayi momwe mungawotchere ma calories 500 pochita masewera olimbitsa thupi.
• Njira Zolimbitsira Masewera a Zima:
• Kutsetsereka kutsetsereka: Ma calories amatenthedwa pa ola: 418
• Ma snowboarding: Ma calories amatenthedwa nthawi yochita masewera olimbitsa thupi: 330
• Kutentha kwamadzi: Ma calories amatenthedwa pa ola: 557
• Kuyenda panyanja: Kuwotcha ma calories pa ola limodzi lochita masewera olimbitsa thupi: 557
• Onaninso za

Ngati mafuta otenthedwa atapitilira zopatsa mphamvu, ungachepetse!

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

Momwe mungawotche ma calories 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

Ma calories Anawotchedwa Biking

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, ma calories otentha njinga amatha kukhala opitilira 835 ola limodzi.

Malangizo Olimbitsa Thupi: 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.

Malangizo Olimbitsa Thupi: Wokwera mwamphamvu amakhala kutsogolo ndikuchita kusuntha konse, chiwongolero, mabuleki, ndi kupondaponda kwambiri; wanjinga wofooka amakwera kumbuyo ndikukankha mphamvu zowonjezera.

Tengani kuyesetsa pang'onopang'ono ndipo ma calories omwe amawotchedwa panthawi yolimbitsa thupi kwa inu nonse adzakhala pafupifupi 500 calories pa ola limodzi. Tikukutsimikizirani kuti mutenga nyimboyo nthawi yomweyo - ngakhale njinga yomaliza yomwe mudakwera inali ndi mpando wa nthochi.

Ma calories Anawotchedwa Inline Skating

Kwa mkazi wolemera mapaundi 145, ma calories amawotchedwa skating inline akhoza kukhala pafupifupi ma calories 500 pa ola limodzi.

Malangizo Olimbitsa Thupi: Kuti muwonjezere kutenthedwa kwa ma calorie pa ma rollerblade, skate mosalekeza momwe mungathere, kuchepetsa nthawi yomwe mumakhala mukuyendayenda. Muthanso kuyesa kuphunzira nthawi. Njira ikakhala yowonekera kwa osewera ena, thamangani kwa mphindi zingapo, pang'onopang'ono mpaka mutakhala kuti mwapumula, kenaka kanikizaninso mwamphamvu.

Mukufuna kudziwa momwe mungawotche zopatsa mphamvu 500 kudzera munjira zina zolimbitsa thupi? Werengani kuti mudziwe zambiri zaupangiri wolimbitsa thupi![mutu = Ma calories omwe amawotchedwa panthawi yolimbitsa thupi: dziwani momwe mungawotchere ma calories 500.]

Kumbukirani: kuti muchepetse mapaundi pa sabata, perekani zopatsa mphamvu 500 kuposa zomwe mwatenga. Nayi momwe mungawotchere ma calories 500 pochita masewera olimbitsa thupi.

Kusambira: Kaya mukuphunzitsira triathlon yanu yoyamba kapena kuwotchedwa pamakina a cardio, kusambira ndimasewera olimbitsa thupi kwambiri (ma calories 700 otenthedwa ola limodzi!). 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.
• Yambitsani mawonekedwe anu: Gwiritsani ntchito mizere ina iliyonse kuti mubowole mosiyanasiyana. Gwirani bolodi kuti muyang'ane pa kukankha kwanu, kapena kusambira ndi buoy pakati pa miyendo yanu kuti mugwire ntchito pa sitiroko.
• Kumanga: 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).

Ma calories omwe amawotchedwa tsiku limodzi kusambira angakuthandizeni kutaya mapaundi - kapena kuposa - pa sabata.

Njira Zolimbitsira Masewera a Zima:

Kutsetsereka kutsetsereka: Ma calories amatenthedwa pa ola: 418

Malangizo olimbitsa thupi: Kutsikira kutsetsereka sikuti ndi masewera olimbitsa thupi okha, komanso kumalimbitsa mphamvu ndikulimbitsa matako anu, ma quadriceps, nyundo, ng'ombe ndi pachimake.

Ma snowboarding: Ma calories amatenthedwa nthawi yochita masewera olimbitsa thupi: 330

Malangizo olimbitsa thupi: toner yoopsa yathunthu, masewera oyenda pachipale chofewa amagwiritsa ntchito mutu wanu, ma hamstrings, ma quads ndi ana amphongo komanso minofu yamiyendo ndi miyendo yanu mukamapotoza kuwongolera bolodi lanu kutsika.

Kutentha kwamadzi: Ma calories amatenthedwa pa ola: 557

Malangizo olimbitsa thupi: Kuyenda m'njira zachisanu mu nsapato za chipale chofewa, zomwe zimakulemetsani mofanana pa chipale chofewa kuti musalowe mkati, zimagwiritsa ntchito matako, ma hamstrings, quadriceps, ng'ombe, pachimake ndi abs - zimapereka kulimbitsa thupi kwambiri komanso ma calories opsereza nthawi Kuchita masewera olimbitsa thupi kuposa momwe mungayendere mukamayenda nyengo yotentha.

Kuyenda panyanja: Kuwotcha ma calories pa ola limodzi lochita masewera olimbitsa thupi: 557

Malangizo azaumoyo: Imodzi mwabwino kwambiri yochita masewera olimbitsa thupi othamanga ndi okwera njinga, kutsetsereka kumtunda (kapena Nordic) ndikosavuta kuphunzira komanso masewera olimbitsa mtima kwambiri. 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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