Hanyoyi 10 don Tsallake Tsarin Ku

Wadatacce

• Bita don

Akwai wani lokaci a rayuwarka da ba ka ma gane abin da kake yi ba shi ake kira motsa jiki na motsa jiki ko motsa jiki. Ofaya daga cikin mafi kyawun dabarun kiyaye nauyi na dogon lokaci shine tabbatar cewa kuna ƙona calories 1,000 ta hanyar motsa jiki kowane mako. Amma yadda kuka ƙone su ya rage muku. Kuna iya yin komai daga wasan ƙwallon kwando (calories 400 a awa ɗaya *) zuwa wasan squash (calories 790 a awa ɗaya). Babu wani dalili da duk abin da kuke yi zai ji kamar " motsa jiki."

1. Skin kan layi

Shugaban zuwa gefen titi ko titin jirgi ko, idan yana da sanyi a waje, nemo wurin wasan motsa jiki na cikin gida (kuma ku yi tunani a baya ga ƙungiyoyin wasan ƙwallon ƙafa na makaranta).

Yana ƙona calories 700 a awa ɗaya, gwargwadon saurin ku da kuma yadda tsaunin yake

2. Harba hoops

A gida, wurin shakatawa na gida ko dakin motsa jiki, yi wasan ƙwallon kwando tare da ƴan abokai.

Yana ƙona calories 400 awa ɗaya

3. Tafi rawa

Fita a daren Asabar don gwada salsa, lilo ko ma rawan ciki. Ko zaɓi kiɗan da kuka fi so a gida ku matsa kawai.

Yana ƙone kusan adadin kuzari 300 a awa ɗaya

4. Rock 'n' tafiya

Zazzage sabon kiɗa don tafiya tafiya. Duba jerin waƙoƙin mu na kowane wata don ra'ayoyi.

Yana ƙone calories 330 a awa daya

5. Gwada igiya tsalle-tsalle na kiɗa

Saka wasu manyan kiɗan kuma tsalle zuwa bugun; yi amfani da shuffle na ɗan dambe ko wani matakin tsalle da kuka sani.

Yana ƙone calories 658 a awa daya

6. upauki hanzari

Tafiya cikin unguwannin ku, ƙara minti ɗaya na saurin tafiya ko gudana kowane minti biyar.

Yana ƙona kusan adadin kuzari 400 a awa ɗaya idan aka maimaita sau 10 yayin tafiyar awa ɗaya

7. Bin sa

Sanye da pedometer daga lokacin da kuka farka har zuwa lokacin da za ku kwanta ku ga matakai nawa da gaske kuke ɗauka a rana (nufin 10,000 –– za ku yi mamakin yadda sauri yake ƙarawa!).

Yana ƙona calories 150 don matakai 10,000

8. Yi horo a unguwar ku

Yi tafiya mai sauri kuma yi amfani da kewayen ku don yin darussan ƙarfafawa. Yi tura-kashe akan akwatin wasiku, tura-up a kan shinge, hawa sama a kan shinge ko benci na wurin shakatawa, lungun tudu ko triceps dips akan benci.

Yana ƙonawa zuwa adadin kuzari 700 a awa ɗaya a saurin 4-mph

9. Tafiya ta baya

Yi tafiya baya don iri-iri, wanda ke yin sautin hamstrings da gaske. Yi tafiya tare da aboki, tare da ɗayan ku yana fuskantar gaba, ɗayan baya, sannan canza kowane toshe.

Yana ƙone calories 330 a awa daya idan kuna tafiya 4 mph

10. Gina ɗakin karatu na DVD

Sayi, haya ko aro DVD na aerobics wanda zai sa ku sha’awa da motsawa.

Yana ƙona calories 428 a awa ɗaya

*Kididdigar adadin kuzari sun dogara ne akan mace mai nauyin kilo 145.

Bita don