Phuma ku-Cardio Rut Yakho

-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 kusukela ekudlaleni i-basketball (ama-calories angu-400 ngehora*) ukuya entanjeni yokweqa (ama-calories angu-658 ngehora) ukuya ekudanseni (ama-calories angu-300 ngehora). Akunasizathu sokuthi noma yini oyenzayo kufanele izwakale njenge- "Workout."

Ngakho-ke xosha wonke ama- "I have tos" kanye "I should bes" from your vocabulary, bese uzama eminye yale mibono yokudlala njengengane futhi. Ukulinganiswa kwekhalori kususelwa kowesifazane ongamakhilogremu angu-145.

1. Isilayidi 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). I-inline skating isha kufika kuma-calories angama-700 ngehora, kuya ngejubane lakho nokuthi inkambo leyo inamagquma kangakanani.

2. Shoot hoops. 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 ama-calories angama-300 ngehora.

4. Joyina iligi yasebusika. Dlala ithenisi noma i-racquetball futhi uzoshisa cishe ama-calories angu-500 ngehora -- futhi kufika kuma-calories angu-790 uma i-squash kuwumdlalo wakho.

5. Zama i-jump-rope yomculo. Beka umculo omnandi futhi ugxumele kusigqi; sebenzisa ukushova isibhakela noma yisiphi esinye isinyathelo sokugxuma osaziyo. Ishisa ama-calories angama-658 ngehora.

6. "I-sock skate." Gqoka amasokisi futhi ulingise ukushushuluza kokhuni oluqinile noma phansi. Ishisa ama-calories angu-400 ngehora.

7. Yinyuse. I-sidestep, gxuma, gxuma, gijima uye phansi izitebhisi, noma uthathe ezimbili ngesikhathi. Ishisa cishe ama-calories angu-360 ngehora.

8. Ukuhamba kwedwala. Landa umculo omusha ohambisana nokuhamba kwakho. Bheka uhlu lwethu lwadlalwayo lwanyanga zonke (isixhumanisi: https://www.shape.com/workouts/playlists/) ukuthola imibono. Ishisa ama-calories angu-330 ngehora.

9. Thatha ijubane. Hamba ngomakhelwane wakho, ungeza umzuzu owodwa wokuhamba ngejubane noma ukugijima njalo ngemizuzu emihlanu. Ishisa ama-calories angu-400 ngehora uma iphindwe izikhathi ezingu-10 phakathi nohambo lwehora.

10. Punch phakathi. Thenga isikhwama sokubhoboza noma isikhwama sejubane uhambe imizuliswano embalwa. Ishisa ama-calories angu-394 ngehora.

11. Gxuma uzungeze. Yenza ukuhamba kwe-aerobic, bounce noma ukugijima ku-minitrampoline. Ishisa ama-calories angu-230 ngehora.

12. Landelela. Gqoka i-pedometer kusukela ngesikhathi ovuka ngaso kuze kube yisikhathi sokulala futhi ubone ukuthi zingaki izinyathelo ozithatha ngosuku (hlosela i-10,000 - uzomangala ukuthi ishesha kangakanani!). Ishisa ama-calories ayi-150 ngezinyathelo eziyi-10,000.

13. 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. Ingasha ama-calories angama-700 ngehora ngejubane elingu-4-mph.

13. 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.

15. Yakha umtapo wezincwadi we-DVD. Thenga, uqashe noma uboleke ama-DVD e-aerobics azokugcina unentshisekelo futhi ugqugquzelekile. Ngena ngemvume ku-shapeboutique.com ukuze uhlole ukujima kwethu okuthandayo. Ishisa ama-calories angu-428 ngehora.

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