Ayyukan motsa jiki na calorie 5 Kuna iya Yi A cikin mintuna 30

Wadatacce

• 500-Calorie Workout 1: Tazarar Gudun Matsala
• Darasi na Calorie 500: Matsalar Matsakaici
• Darasi na Calorie 500: Hawan Keken Tazara
• 500-Calorie Workout 4: Plyometric Rep Kalubale
• 500-Calorie Workout 5: Gudun Hijira zuwa Ƙarfin Ƙarfi
• Bita don

Duk da cewa akwai fa'idodi da yawa don haɓaka lafiyar ku ban da ƙona adadin kuzari, idan asarar nauyi ko asarar mai shine burin ku, gano abin da motsa jiki ke ƙona mafi adadin kuzari da haɗa su cikin ayyukan ku na ƙona kalori na iya zama abin sha'awa. (BTW, duk motsa jiki suna ƙone calories tun lokacin da kake amfani da makamashi don motsawa. Heck, kawai zama a can yana barin jikinka ya shiga cikin ayyukan da ya dace yana ƙone calories, amma wannan shine wani labari.)

Wadannan ayyukan motsa jiki na minti 30 na cardio suna ƙone calories da sauri godiya ga ingantaccen shirye-shiryen su. Kuna iya ƙone har zuwa adadin kuzari 500 a rana kawai ta ƙara waɗannan abubuwan yau da kullun zuwa jadawalin ku. Bonus: Kowane ɗayan ayyukan da ke ƙasa Taylor Ryan, mai ba da horo na NASM ne ya ƙera shi, don taimaka muku samun sakamako ba tare da yin sa'o'i a cikin dakin motsa jiki ba.

A zahiri, ba kwa buƙatar motsa jiki kwata-kwata don kammala waɗannan darussan ƙona calories (daidai da waɗannan ayyukan motsa jiki na YouTube!). Ko kuna son yin horo a gida, waje, otal, ko yin motsa jiki na cardio a wurin motsa jiki, muna da tsarin motsa jiki mai calorie 500 a gare ku. (Mai dangantaka: Hanyoyi 30 don ƙona Calories 100+ Ba tare da Gwadawa ba)

500-Calorie Workout 1: Tazarar Gudun Matsala

Gudun kusan koyaushe yana sauka kusa da saman "abin da motsa jiki ke ƙone mafi yawan adadin kuzari" - kuma da kyakkyawan dalili. Gudun gudu a gudun 7 MPH yana ƙone kusan adadin kuzari 700 a cikin awa ɗaya.

Ryan ya tsara wannan babban tsari na gudu na tazara don ya dace da duk matakan motsa jiki, amma har ma shirin "mafari" yana da kalubale na motsa jiki na minti 30. (Kuma idan kuna son shi, tabbas yakamata ku gwada waɗannan sauran wasannin motsa jiki na lokaci -lokaci.)

Idan ba ku son wasan motsa jiki, jin daɗi don ɗaukar wannan motsa jiki na ƙona kalori a waje. Idan babu kulawar saurin dijital, Taylor ya ba da shawarar "gudu mai daɗi" don tsawan mintuna uku da "rashin jin daɗi cikin sauri/a kan gab da kammala tsere" don gajeriyar tsere. (Hakanan gwada wannan ƙalubalen ƙwallon ƙafa na kwanaki 30 shine a zahiri fun.)

Ba mai gudu ba? Bi jagororin guda ɗaya don tafiya mai ƙarfi da/ko tsaka-tsalle a maimakon haka-kawai lura cewa jimlar motsa jiki na kalori 500 na iya canzawa tunda gudu yana ƙona ƙarin adadin kuzari fiye da tafiya.

Samun Motsa jiki: Tazarar Gudun Aiki

Darasi na Calorie 500: Matsalar Matsakaici

Ba za a iya jin daɗi game da hawan matakin zuwa… babu ko'ina? Ba kai kaɗai ba ne. Girgiza abubuwa da samun sakamako mai sauri tare da wannan matakin motsa jiki na kalori 500 tare da dumbbells. Ta hanyar ƙara nauyi zuwa ƙungiyoyin aiki (za ku yi kwaikwayon ayyukan yau da kullun kamar ɗaukar jakunkuna na kayan abinci sama da matakala), za ku yi aiki da tsokoki a lokaci guda kuma ƙara ƙona kalori ku.

Taylor ya ba da shawarar yin amfani da saitin dumbbells 3 zuwa 8-laba don wannan motsa jiki na calorie 500, dangane da matakin dacewa. Idan kun taɓa jin kamar kuna iya rasa ma'aunin ku, ku zauna lafiya ta hanyar saita nauyi a kan na'ura wasan bidiyo har sai kun sami ƙafar ku. Sai dai idan ba a lura da haka a ƙasa ba, ɗauki dumbbells a cikin "matsayin jakar kayan miya," wanda ke nufin ɗaya a kowane hannu kamar yana riƙe da jakunkuna biyu, makamai ƙasa. (Masu Alaka: Hanyoyi 5 don Samun Hauka Mai Kyau na Matakan Hawan Jiki)

Samun Motsa jiki: Matsalar Matsakaici

Darasi na Calorie 500: Hawan Keken Tazara

Dakatar da jujjuya ƙafafunku akan wannan babur ɗin da ke tsaye kuma ku harba abubuwa da yawa tare da wannan tazarar motsa jiki na mintina 30. Haɗa hanyar ku don kammala aikin motsa jiki na kalori 500 wanda zaku iya yi a dakin motsa jiki ko a gida idan kuna da keken ku na tsaye. (Mai Alaƙa: Mafi kyawun Motocin Peloton Bike akan Amazon, A cewar Ra'ayoyin)

Samun Aikin motsa jiki: Tazarar Kekuna

500-Calorie Workout 4: Plyometric Rep Kalubale

Ayyukan Plyometric hanya ce ta tabbatacciyar hanyar wuta don ƙona adadin kuzari da gina tsoka. Wannan aikin na yau da kullun yana haɗa mafi kyawun motsa tsalle da zaku iya yi don wasan motsa jiki na kisa a dakin motsa jiki, a gida, ko waje. Yadda yake aiki: Kuna yin kowane motsa jiki na ƙona calories don adadin da aka nuna na maimaitawa. Yi cikakken aikin motsa jiki na kalori 500 cikin sauri (kuna iya gamawa cikin ƙasa da mintuna 30!) Huta kamar yadda ake buƙata.

Samu Motsi: Kalubalen Rep Plyometric

Anan ga yadda ake yin duk motsi a cikin wannan motsa jiki na kalori 500:

• Manyan Gwiwoyi: Gudu a wuri, kawo gwiwoyinku har zuwa kirjin ku gwargwadon yadda za ku iya, yin famfo hannuwanku da sauri kamar yadda za ku iya.
• Squats na Jiki: Tsaya tare da nisa na ƙafafu, hannaye a bayan kai (ko mike daga kafadu idan kun fi so). Tura kwatangwalo baya kuma tanƙwara gwiwoyi don ƙasa zuwa cikin tsugunne. Yakamata cinyoyi su zama daidai da ƙasa. Latsa baya zuwa tsaye. Wannan wakili ɗaya ne. (Kiyaye waɗannan kuskuren squatting a hankali yayin wannan aikin motsa jiki na 500-calories.)
• Tura-Ups: Fara a madaidaiciyar madaidaiciyar madaidaiciyar hannu tare da hannayenku kaɗan kaɗan fiye da layi tare da kafadu. Ƙarfafawa da matse ƙyalli yayin da kuke ƙwanƙwasa jiki har kirji ya kusan taɓa bene. Dakata a ƙasa, sannan ku tura zuwa wuri na farawa da sauri. Wannan wakili ɗaya ne.
• Madadin Haihuwa: Tsaya tsayi tare da faɗin ƙafafu a baya. Mataki na gaba da ƙafar dama, lanƙwasawa duka gwiwoyi don haka gwiwa ta dama ta kan ƙafar ƙafa, an ɗaga ƙafar hagu. Komawa zuwa wurin farawa kuma maimaita tare da ƙafar hagu don kammala maimaita 1.
• Butt Kicks: Tsaya tsayi tare da faɗin ƙafafu a baya. Shura sheqa sama zuwa ga ɗigon ku, kuna jujjuya hannu da baya da sauri gwargwadon iyawa. Ci gaba da sauri har sai kun gama maimaita 75.
• Masu hawan dutse: Daga cikakkiyar matsayi, madadin gwiwoyi "gudu" cikin ƙirji da sauri kamar yadda za ku iya. Ci gaba da yin aiki gabaɗaya, kuma tura saurin gwargwadon iko ba tare da yin sulhu ba.
• Ƙafafun Ƙafa: Sauka a kan kowane hudu tare da dabino a kwance a ƙasa da faɗin kafada. Ba tare da barin baya ya tashi ko zagaye ba, ci gaba da aiki yayin da kuke lanƙwasa gwiwa ta dama da ɗaga kafa sama har cinyar dama ta kasance daidai da bene. Sannu a hankali koma baya zuwa wuri na farawa. Wannan wakili ɗaya ne. Yi 25 reps a gefen dama sannan kuma maimaita a hagu.

500-Calorie Workout 5: Gudun Hijira zuwa Ƙarfin Ƙarfi

Wannan motsa jiki mai ƙona kalori ya haɗa da tseren mil huɗu tsakanin motsa jiki don taimakawa ƙona calories 500+ da ƙarfafa dukkan jikin ku a lokaci guda. Bugu da ƙari, an ba da tabbacin doke rashin gajiyawa - ba za ku sami lokacin da za ku bar hankalinku ya yi yawo na daƙiƙa ba! Na fi son kada a gudu? Yi hayan babur na cikin gida sannan ka zura sprints ɗinka maimakon.

Samun Aikin motsa jiki: Quarter-Mile Dash

Anan ga yadda ake yin duk motsi a cikin wannan motsa jiki na kalori 500:

• Yankan giciye: Rike ball mai nauyi ko dumbbell tare da hannaye biyu a gaban kirji, mika hannu, kuma tsayawa tare da fadi da ƙafafu. Karkace gwiwoyi biyu da ƙafafun ƙafa zuwa hagu, rage ƙwallo zuwa ƙashin hagu. Nan da nan ku daidaita ƙafafu, ɗaga ƙwallo sama, da juyawa zuwa dama. Yi maimaita 8, sa'an nan kuma canza gefe (juya a gaban shugabanci).
• Turawa masu faduwa: Daga matsayi na durƙusa, bari kanku ya faɗi gaba akan hannayenku. Sannu a hankali runtse jikinku cikin turawa sannan ku koma durƙusa.
• Hoto-4 gadoji akan kujera ko ƙwal:Kwance fuska tare da manne hannaye cikin ƙasa, gwiwoyi sun lanƙwasa, diddige a saman ƙwal. Ketare ƙafar dama a saman cinyarka ta hagu, gwiwa ta dama zuwa gefe. Danna diddigin hagu zuwa cikin ƙwallon kuma ɗaga kwatangwalo gwargwadon yadda za ku iya. Rike don ƙidaya 1 sannan a hankali ƙasa.
• Jakar bene:Kwanta fuska a kasa ko tabarma. Ƙara hannaye da ƙafafu cikin siffar 'X' sannan kuyi 'tsalle tsalle' a cikin wannan matsayin (babu tsallen tsalle da gaske).

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