5 Amakhalori-Burning Workouts Ongakwenza Emizuzwini engama-30

-Delile

• Ukuzivocavoca kwama-Calorie angu-500 1: Ukuzivocavoca kwe-Interval Running
• 500-Calorie Workout 2: Stair-Climber Challenge
• 500-Calorie Workout 3: Isikhawu Sokuhamba Ngebhayisikili
• 500-Calorie Workout 4: Plyometric Rep Challenge
• Ukuzivocavoca kwe-500-Calorie 5: I-Sprints to Strength Circuit
• Buyekeza kwe-

Ngenkathi kunezinzuzo eziningi zokuthuthukisa imfanelo yakho ngaphandle kokushisa amakhalori, uma ukunciphisa isisindo noma ukulahleka kwamafutha kuyinjongo yakho, ukuthola ukuthi yikuphi ukuvivinya umzimba okushisa ama-calories amaningi nokuwafaka ekusebenzeni kwakho okushisa ikhalori kungakhanga. (BTW, konke ukujima kushisa amakhalori njengoba usebenzisa amandla ukunyakaza. Heck, ukuhlala nje lapho okuvumela umzimba wakho ukuthi udlule emisebenzini yawo efanele kushisa amakhalori, kodwa lokho okwenye indaba.)

Lokhu kuvivinya kwe-cardio okuhlanu kwemizuzu engama-30 kushisa ama-calories ngokushesha ngenxa yohlelo lwakho olusebenza kahle nolusebenzayo. Ungashisa ama-calories angama-500 ngosuku ngokungeza nje lokhu okwenziwayo kusheduli yakho. Ibhonasi: Ukusebenza ngakunye okungezansi kwenziwa nguTaylor Ryan, umqeqeshi womuntu oqinisekiswe yi-NASM, ukukusiza uthole imiphumela ngaphandle kokuchitha amahora ejimini.

Eqinisweni, awudingi nhlobo ijimu yokuqedela lezi zivivinyo zokushisa ikhalori (okufanayo nalokhu kuzivivinya okuhle kwe-YouTube!). Noma ngabe ufuna ukuqeqesha ekhaya, ngaphandle, ehhotela, noma uzivocavoca i-cardio ejimini, sinohlelo lokuzivoxavoxa lwamakhalori angama-500. (Okuhlobene: Izindlela ezingama-30 zokushisa ama-Calori ayi-100 + Ngaphandle kokuzama)

Ukuzivocavoca kwama-Calorie angu-500 1: Ukuzivocavoca kwe-Interval Running

Ukugijima cishe njalo kuhlala eduze kwaphezulu "kokujima okushisa amakhalori amaningi" - futhi ngesizathu esihle. Ukugijima ngamathoshi we-7 MPH ngezibani ezingaba ama-calories ayi-700 ngehora.

URyan waklama lolu hlelo olusebenzayo lwezikhawu eziphezulu ukuze lulungele wonke amazinga okuqina, kepha nohlelo "lokuqala" luyinselele yokuzivocavoca umzimba ngemizuzu engama-30. (Futhi uma uyayithanda, kufanele nakanjani uzame lezi zikhathi ezithile ezisebenzayo.)

Uma ungathandi umshini wokunyathelisa, zizwe ukhululekile ukuthatha lo msebenzi wokushisa ikhalori ngaphandle. Ekungabikho kokulawulwa kwejubane ledijithali, uTaylor uncoma "ukugijimela okunethezeka" izikhawu zemizuzu emithathu futhi "kusheshe ngokungahambi kahle / onqenqemeni lwe-sprint egcwele" ngemijikelezo emifushane. (Futhi zama le nselelo yezinsuku ezingama-30 yokunyathelisa leyo empeleni ubumnandi.)

Hhayi umgijimi? Landela imihlahlandlela efanayo yokuhamba ngamandla kanye / noma nezikhathi zokugijima kunalokho — qaphela nje ukuthi inani lokuzivocavoca lamakhalori angu-500 lingashintsha kusukela ukusebenza kusha amakhalori amaningi kunokuhamba ngezinyawo.

Thola i-Workout: Isikhawu Running Workout

500-Calorie Workout 2: Stair-Climber Challenge

Awukwazi ukucasuka ngokugibela izitebhisi eziya… akukho ndawo? Awuwedwa. Nyakazisa izinto uphinde uthole imiphumela esheshayo ngalokhu kuzivocavoca izitebhisi okungama-500-calorie ngama-dumbbells. Ngokungeza isisindo ekunyakazeni okusebenzayo (uzolingisa imisebenzi yansuku zonke njengokuphatha izikhwama zegrosa ukhuphuke ngezitebhisi), uzosebenza imisipha eminingi ngesikhathi esisodwa futhi ukhuphule amakhalori akho ashise.

UTaylor uncoma ukuthi kusetshenziswe isethi yama-dumbbells ama-3- kuya kwangu-8 walolu hlelo lokuzivocavoca amakhalori angama-500, kuya ngezinga lokuqina. Uma kwenzeka uzizwa sengathi ungase ulahlekelwe ibhalansi yakho, hlala uphephile ngokubeka izisindo phansi kukhonsoli uze uthole unyawo lwakho. Ngaphandle kwalapho kuphawulwe ngenye indlela ngezansi, phatha ama-dumbbell "usendaweni yesikhwama segrosa," okusho eyodwa esandleni ngasinye njengokungathi ibambe izikhwama ezimbili zegrosa, izingalo zibheke phansi ngezinhlangothi. (Okuhlobene: Izindlela Ezi-5 Zokuthola Ukuzivocavoca Okuhle Kwezitebhisi)

Thola i-Workout: Inselelo Yokugibela Izitebhisi

500-Calorie Workout 3: Isikhawu Sokuhamba Ngebhayisikili

Misa ukuphotha amasondo akho kulelo bhayisikili elimile bese ukhahlela izinto uphakamisa ngalesi sikhathi semizuzu engama-30 sokuhamba kwesikhathi sokuzivocavoca. Gibela indlela yakho ukuqedela ukuzivocavoca okunama-khalori angama-500 ongakwenza ejimini noma ekhaya uma unebhayisikili lakho elimile. (Okuhlobene: Izindlela Ezingcono Kakhulu Zebhayisikili Le-Peloton E-Amazon, Ngokuvumelana Nezibuyekezo)

Thola Ukujima: I-Interval Cycling Ride

500-Calorie Workout 4: Plyometric Rep Challenge

Ukuzivocavoca kwe-Plyometric kuyindlela eqinisekile yomlilo yokushisa ama-calories nokwakha imisipha. Lesi simiso sihlanganisa okunye kokuhamba okungcono kakhulu ongakwenzela i-killer cardio Workout ejimini, ekhaya, noma ngaphandle. Isebenza kanjani: Wenza umsebenzi ngamunye wokushisa ikhalori ngenombolo ekhonjisiwe yama-reps. Yenza umjikelezo ogcwele wokuzivocavoca onamakhalori angama-500 ngokushesha okukhulu (ungaqeda ngisho nangaphansi kwemizuzu engama-30!) Ukuphumula njengoba kudingeka.

Thola i-Workout: Inselelo ye-Plyometric Rep

Nansi indlela yokwenza konke ukunyakaza kulokhu kuvivinya okunamakhalori angama-500:

• Amadolo Aphakeme: Gijima endaweni, uletha amadolo akho esifubeni sakho phezulu ngangokunokwenzeka, ushaya izingalo zakho ngokushesha ngangokunokwenzeka.
• Izikwele Zomzimba: Yima ngezinyawo ububanzi be-hip, izandla ngemuva kwekhanda (noma uqonde ngqo kusuka emahlombe akho uma uthanda). Pushela izinqulu emuva bese ugoba amadolo ukuze wehlele ku-squat. Amathanga kufanele afane nomhlabathi. Cindezela emuva ukuze ume. Lowo uyisikhulu esisodwa. (Gcina lawa maphutha e-squatting engqondweni ngesikhathi salokhu kuzivocavoca okunama-calories angu-500.)
• Ukujima: Qala ngokuma kwepulangwe lesandla esiqondile ngezandla ezibanzi kancane ukwedlula futhi ngokuhambisana namahlombe. I-Brace core bese ucindezela ama-glutes njengoba wehlisa umzimba kuze kube yilapho isifuba sicishe sithinta phansi. Yima kancane ngezansi, bese ubuyisela emuva endaweni yokuqala ngokushesha okukhulu. Lowo uyisikhulu esisodwa.
• Amalenge ashintshanayo: Yima mude ngezinyawo ezinqunu ububanzi. Dlulela phambili ngonyawo lwesokudla, ugoba womabili amadolo ngakho idolo langakwesokudla lingaphezu kweqakala, isithende sesobunxele siphakanyisiwe. Phindela emuva endaweni yokuqala bese uphinda ngomlenze wesobunxele ukuqedela ukuphinda okungu-1.
• Ukukhahlela Izinqe: Yima mude ngezinyawo ezinqunu ububanzi. Kick izithende zibheke kuma-glutes akho, ushaya izingalo emuva naphambili ngokushesha ngangokunokwenzeka. Qhubeka ngesivinini esisheshayo uze uqedele ukuphindaphinda okungu-75.
• Abagibeli bezintaba: Ukusuka endaweni egcwele yamapulangwe, shintsha amadolo "agijimayo" esifubeni ngokushesha ngangokunokwenzeka. Gcina umnyombo ubandakanyeka sonke isikhathi, bese uphusha isivinini ngangokunokwenzeka ngaphandle kokwehlisa ifomu.
• Ukuphakamisa Umlenze: Yehla ngawo wone izintende zibheke phansi futhi ububanzi bamahlombe buhlukane. Ngaphandle kokuvumela ukuthi emuva kukhuphuke noma ukuzungeza, gcina umgogodla ubambekile njengoba ugoba idolo langakwesokudla futhi uphakamise umlenze kuze kube yilapho ithanga langakwesokudla liqondana naphansi. Yehlisa kancane uye phansi endaweni yokuqala. Lowo uyisikhulu esisodwa. Yenza ama-reps angama-25 ngakwesokunene bese uphinda ngakwesobunxele.

Ukuzivocavoca kwe-500-Calorie 5: I-Sprints to Strength Circuit

Lokhu kuzivocavoca okushisa ikhalori kufaka phakathi ama-sprints ekota-mile phakathi kokuzivocavoca umzimba okusiza ukushisa ama-calories akho angu-500 + nokuqinisa umzimba wakho wonke ngasikhathi sinye. Futhi, kuqinisekisiwe ukunqoba isithukuthezi — ngeke ube naso isikhathi sokuvumela ingqondo yakho izule umzuzwana! Uncamela ukungagijimi? Gxumela ebhayisikilini lasendlini futhi ushayele ama-sprints akho esikhundleni salokho.

Thola Ukujima: I-Quarter-Mile Dash

Nakhu ukuthi ungakwenza kanjani konke ukuhamba kulokhu kuqeqeshwa okungama-khalori angama-500:

• Ama-cross chops: Bamba ibhola enesisindo noma i-dumbbell ngezandla zombili phambi kwesifuba, izingalo zinwetshiwe, futhi ume ngezinyawo ububanzi. Gobisa amadolo womabili nezinyawo ze-pivot ngakwesobunxele, wehlise ibhola ubheke ngasesinxele. Masinyane qondanisa imilenze, phakamisa ibhola ngaphezulu, bese ujika ngakwesokudla. Yenza ama-reps ayi-8, bese ushintsha izinhlangothi (ujikelezise ohlangothini oluhlukile).
• Ama-pushups awela phansi: Kusukela endaweni yokuguqa, zivumele uwe phambili ezandleni zakho. Yehlisa kancane umzimba wakho ube yi-pushup bese ubuyela ukuguqa ngamadolo.
• Amabhuloho angu-4 esitulweni noma ebholeni:Qamba amanga ubhekene nezingalo ucindezelwe phansi, amadolo agobile, izithende ngaphezulu kwebhola. Dlula iqakala lesokudla ngaphezulu kwethanga lakho langakwesokunxele, idolo langakwesokudla liye eceleni. Cindezela isithende esingakwesokunxele phansi ebholeni bese uphakamisa izinqulu phezulu ngangokunokwenzeka. Bamba isibalo esingu-1 bese wehla kancane.
• AmaJack floor:Lala ubheke phansi noma phansi. Nweba izingalo nemilenze kube yisimo sika-'X' bese wenza 'ojeke bokugxuma' kule ndawo (akukho ukweqa kwangempela okuhilelekile).

Buyekeza kwe-

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