Izindlela Ezingu-10 Zokuqalisa Umjikelezo Wakho

-Delile

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Kunesikhathi empilweni yakho lapho wawungaqapheli ukuthi wenzani kwakubizwa ngokuthi i-aerobic noma i-cardio exercise. Elinye lamasu okuphumelela kakhulu wokugcina isisindo isikhathi eside ukuqinisekisa ukuthi ushisa ama-calories ayi-1 000 ngokuvivinya umzimba masonto onke. Kepha ukuthi uzishisa kanjani kukuwe. Ungenza noma yini ukusuka ekudlaleni ibhola lezinyawo (amakhalori angu-400 ngehora*) ukuya kugeyimu ye-squash (ama-calories angu-790 ngehora). Akunasizathu sokuthi noma yini oyenzayo kufanele izwakale njenge- "Workout."

1. Isikeyiti esisemgqeni

Iya emgwaqeni wokuhamba ngomgwaqo noma e-boardwalk noma, uma kubanda ngaphandle, thola i-rink skating yangaphakathi (bese ucabanga emuva emaphathini e-skating-skating skating).

Ishisa kuze kufike kuma-calories ayi-700 ngehora, kuya ngejubane lakho nokuthi inkambo leyo inamagquma kangakanani

2. Amahlumela wokudubula

Ekhaya, ipaki lendawo noma ijimu, dlala umdlalo we-basketball nabangani abambalwa.

Ishisa ama-calories angu-400 ngehora

3. Hamba uyodansa

Phuma ngobusuku bangoMgqibelo ukuzama i-salsa, swing noma ngisho nokudansa esiswini. Noma khetha umculo owuthandayo ekhaya bese uvele uthuthe.

Ishisa cishe ama-calories angu-300 ngehora

4. Rock 'n' walk

Landa umculo omusha ohambisana nokuhamba kwakho. Bheka izinhla zethu zokudlalayo zanyanga zonke ukuthola imibono.

Ishisa ama-calories angu-330 ngehora

5. Zama umculo weqa intambo

Beka umculo omnandi futhi ugxumele kusigqi; sebenzisa ukushova isibhakela noma yisiphi esinye isinyathelo sokugxuma osaziyo.

Ishisa ama-calories angama-658 ngehora

6. Thatha ijubane

Hamba ngomakhelwane wakho, ungeza umzuzu owodwa wokuhamba ngejubane noma ukugijima njalo ngemizuzu emihlanu.

Ishisa cishe ama-calories angama-400 ngehora uma iphindaphindwe izikhathi eziyishumi phakathi nohambo lwehora

7. Landelela

Gqoka i-pedometer kusukela ngesikhathi uvuka ngaso kuze kube yisikhathi sokulala futhi ubone ukuthi zingaki izinyathelo ozithatha ngempela ngosuku (phokophela u-10,000––uzomangala ukuthi ihlanganisa ngokushesha kangakanani!).

Ishisa ama-calories ayi-150 ngezinyathelo eziyi-10,000

8. Qeqesha endaweni yangakini

Thatha uhambo lokuhamba ngezinyawo ngokushesha bese usebenzisa okukuzungezile ukwenza izivivinyo zokuqinisa umzimba. Yenza ukusunduza ebhokisini leposi, ukusunduza ocingweni, ukukhuphuka onqenqemeni noma ebhentshini lasepaki, uphakamise amaphaphu ukhuphuke igquma noma ucwilise i-triceps ebhentshini.

Ishisa ama-calories angama-700 ngehora ngejubane elingu-4-mph

9. Ukuhamba emuva

Buyela emuva ngokuhlukahluka, okuthinta imisipha yakho ngempela. Hamba nomngani, omunye wenu abheke phambili, omunye emuva, bese ushintsha ibhulokhi ngayinye.

Ishisa ama-calories ayi-330 ngehora uma uya ku-4 mph

10. Yakha umtapo wezincwadi we-DVD

Thenga, uqashe noma uboleke ama-DVD e-aerobics azokugcina unentshisekelo futhi ugqugquzelekile.

Ishisa ama-calories angu-428 ngehora

*Izilinganiso zekhalori zisekelwe kowesifazane ongu-145-pound.

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