An Kona Kalori 600 A Lokacin Motsa Jiki

Wadatacce

• Waɗannan nasihun motsa jiki masu ban sha'awa zasu taimaka ƙara adadin kuzari da aka ƙone yayin motsa jiki tare da ingantattun ayyukan motsa jiki na cardio.
• Aikin Ayyuka na Cardio: Mai ƙona Kiba Uku
• Aikin Ayyuka na Cardio: Sculptor Ƙananan Jiki
• Ayyuka na Cardio Workout: Mega Calorie Blaster
• Ayyukan motsa jiki na Cardio: Hawan Slimming
• Gwada waɗannan kyawawan ayyukan motsa jiki na cardio wanda zaku iya yi ko'ina don ƙara adadin kuzari da aka ƙone yayin motsa jiki.
• Ayyukan Ayyukan Cardio: Course Refresher Elliptic
• Bita don

Waɗannan nasihun motsa jiki masu ban sha'awa zasu taimaka ƙara adadin kuzari da aka ƙone yayin motsa jiki tare da ingantattun ayyukan motsa jiki na cardio.

Muna ganin shi koyaushe a dakin motsa jiki: Kuna tsaye a can kuna kallon injuna suna ƙoƙarin gano wanne ne zai zama mafi ƙarancin ban sha'awa kuma ya ba ku babban ƙara don ƙoƙarin motsa jiki. Ko kuma kawai ku hau kan ku ci gaba da tafiya daidai gwargwado har ba za ku iya jurewa ba wani minti.

Ba abin mamaki bane da yawa daga cikinmu suna jin tsoron zuwa dakin motsa jiki! Dukanmu muna buƙatar sanya tashin hankali- da sakamako-dawowa cikin ayyukan motsa jiki na cardio, don haka mun nemi manyan masu horarwa don ingantattun dabarun motsa jiki da ayyukan motsa jiki don ƙona adadin kuzari, haɓaka ƙarfin ku, sassaka tsoka, da 'yantar da ku daga wannan "Lokacin zai kare? " hankali-tsari.

Sirrin: Kada ku canza abubuwa kowane wata, canza su a kowane lokaci.

Yi biyar ko shida daga cikin ayyukan motsa jiki masu zuwa a cikin kwanaki bakwai masu zuwa (yayin kallon abin da kuke ci) kuma za ku iya faɗi tsayin daka zuwa fam na flab. Kuma wa ya sani, watakila za mu kama ku kuna murmushi a lokacin da kuka buga mashin!

Aikin Ayyuka na Cardio: Mai ƙona Kiba Uku

Mai horo Wendy Larkin, mai kula da horo na sirri, Crunch, San Francisco

Abin da Za ku Bukata Igiyar tsalle, rukuni na keken keke, da injin tuƙi

Calories sun ƙone a lokacin motsa jiki 450–500*

Shawarwari na motsa jiki: "Canza tsakanin nau'ikan motsa jiki daban-daban yana ba ku damar tura kanku zuwa iyakokinku - sannan a ɗan ɗan warke kuma ku sake yin shi akan kayan aiki na gaba - yayin amfani da dukkan tsokoki," in ji Larkin.

"Yana da ƙafafu biyu, sannan a hankali ku fara canza ƙafafu, idan ba za ku iya yin minti 10 ba, ku yi tsalle don juyin juya hali 10, sannan ku huta na dakika 15. Ƙara sau 10 a lokaci guda har sai kun kai minti 10. Lokacin da kuke hawan keke. , fara da isasshen juriya don jin ɗan ɗaga kan dabaran, sannan ƙara shi daga can. A lokacin tsayuwar, ku ɗora gindin ku a kan kujera da ƙafafun ku a kan ƙafafun. ”

*KALALUN DA AKE KONA A LOKACIN AIKI AKAN MATA MATA 145.

Aikin Ayyuka na Cardio: Sculptor Ƙananan Jiki

Mai horo Tracey Staehle, mahaliccin DVD mai Tafiya mai ƙarfi (fitbytracey.com)

Abin da Za ku Bukata A treadmill

An ƙona Calories yayin motsa jiki 200*

Tukwici na motsa jiki: Wannan tsarin motsa jiki na tudun "maɗaukaki" yana sa ƙananan jikinku suyi aiki tuƙuru, kuma yayin da kuke haɗa manyan ƙungiyoyin tsoka, yawan adadin kuzari da kuke ƙonewa. "Bugu da ƙari, abubuwa suna canzawa akai-akai, don haka dole ne ku mai da hankali - ba za ku iya fita waje ba," in ji Staehle. "Kullum kuna fuskantar ƙalubale, ko yana saurin hawa kan tudu mai tsayi, yin tsalle a kan karkata, ko yin huhun tafiya."

*KALORION DA AKE KONEWA A LOKACIN TATTAUNAWA AKAN MACE MAI KWANA 145.

Yanzu gano nasihun motsa jiki don haɓaka adadin kuzari da aka ƙone yayin motsa jiki tare da aikin motsa jiki na cardio blaster blaster!

Ayyuka na Cardio Workout: Mega Calorie Blaster

Bincika waɗannan ayyukan motsa jiki na cardio masu ban mamaki waɗanda zasu taimaka muku fashewa da adadin kuzari!

Mai horo Paul Frediani, kocin Amurka Triathlon, New York City

Abin da Za ku Bukata Agogo da hannu na biyu ko agogon gudu

An ƙona Calories yayin motsa jiki 300–600*

Tukwici Na Lafiya: Masu tsere da 'yan wasan tsere suna yin ayyukan motsa jiki da ake kira "horo na ɗan lokaci"-kula da ƙarfin da ke da ƙalubale amma ba mai wahala bane da za ku ji kamar kuna gab da farkawa.

"Yana ɗaya daga cikin mafi kyawun hanyoyin inganta ƙarfin ku, saurin ku, da matakin motsa jiki," in ji Frediani. Bugu da ƙari, kuna aiki a wani wuri- kusan kashi 80 na ƙimar ku mafi girma (je zuwa shape.com/heartrate don ƙididdige naku)- wannan yana inganta duka kitse da adadin kuzari da aka ƙone yayin motsa jiki.

Yana buƙatar yin aiki don kula da wannan matakin motsa jiki na cardio na dogon lokaci, amma wannan aikin na yau da kullun, wanda ya haɗa da ƙaramin saurin fashewa, zai taimaka muku ƙusa. Yi ayyukan motsa jiki na cardio a cikin gida ko waje yayin hawa keke, gudu, ko tafiya mai sauri. (Zaka iya daidaita shi zuwa kusan kowace na'ura na cardio, daga mai tuƙi zuwa elliptical.)

*KALALUN DA AKE KONA A LOKACIN AIKI AKAN MATA MATA 145.

Ayyukan motsa jiki na Cardio: Hawan Slimming

Mai horo Nicki Anderson, mai shi, Reality Fitness, Naperville, Illinois

Abin da Za ku Bukata Duk wani kayan aikin cardio wanda ke ba ku damar daidaita juriya ko karkata

Calories sun ƙone a lokacin motsa jiki 260–600*

Tips Fitness: "Wannan shirin yana fitar da ku daga yankin jin daɗin ku ta hanyar haɓaka sha'awar kashi na farko na uku na al'ada," in ji Anderson. "Yana da irin wannan motsa jiki mai tasiri, musamman ga ƙafafu da gindin ku, wanda dole ne ya ƙarfafa ku zuwa sama." Yi ƙoƙarin kiyaye madaidaicin gudu kamar yadda karkata ke haɓaka a cikin waɗannan ayyukan motsa jiki na cardio don haɓaka adadin kuzari da aka ƙone yayin motsa jiki, kuma kada ku jingina da yawa (idan dole ne ku riƙe, yi amfani da riko sosai).

*KALORION DA AKE KONEWA A LOKACIN TATTAUNAWA AKAN MACE MAI KWANA 145.

Ci gaba da karantawa don ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun kuzari![header = Do-ko'ina tazara: manyan ayyukan motsa jiki na cardio da zaku iya yi a ko'ina.]

Gwada waɗannan kyawawan ayyukan motsa jiki na cardio wanda zaku iya yi ko'ina don ƙara adadin kuzari da aka ƙone yayin motsa jiki.

Waɗannan ƙa'idodin aikin motsa jiki na cardio mai ƙarfi za su sake haɓaka metabolism don haɓaka adadin kuzarin da aka ƙone yayin motsa jiki don gina tsoka mai ƙarfi don ƙarami, ya fi ƙarfin ku.

Mai horo Cat Manturuk, Cibiyar Wasanni a Chelsea Piers, Birnin New York

Abin da Za ku Bukata Agogo mai hannu na biyu ko agogon gudu

Calories sun ƙone a lokacin motsa jiki 130–300*

Tukwici na motsa jiki: Manturuk ya ce "Ina gaya wa duk abokan cinikina cewa suna buƙatar haɗawa da tazara-yana ɗaya daga cikin mafi kyawun hanyoyin ƙona kitse da haɓaka matakin lafiyar ku da sauri," in ji Manturuk.

Dukanmu muna don hanzarta sakamako a cikin motsa jiki na cardio, don haka kuyi wannan motsa jiki akan kowace na'ura, ko tafiya, gudu, ko keke a waje (idan kuna tafiya ko gudu, ɗauki matakai masu tsayi lokacin da shirin ya buƙaci ƙara karkata ko ƙima). juriya, ko keɓance wasu tuddai a cikin unguwarku kafin lokaci).

Manturuk ya kara da cewa "Maimakon kumbure -kumbure da kumbura, sanya numfashin ku ya zama mai kauri ta hanyar shakar da fitar da numfashi na tsawon lokaci guda," in ji Manturuk. "Za ku sami ƙarin iskar oxygen zuwa huhun ku yayin da jikin ku ke annashuwa, don haka za ku iya samun iko ta kowane fashewa."

*KALALUN DA AKE KONA A LOKACIN AIKI AKAN MATA MATA 145.

Ayyukan Ayyukan Cardio: Course Refresher Elliptic

Mai horo Geralyn Coopersmith, babban manaja na ƙasa, Equinox Fitness Training Institute, New York City

Abin da Za ku Bukata Injin elliptical

An ƙona Calories yayin motsa jiki 250*

Shawarwari na motsa jiki: Coopersmith ya ce "The elliptical yana ba da kyakkyawan motsa jiki mai ƙarancin tasiri wanda ke ƙona manyan kuzari, amma ba ya jin kamar kuna aiki sosai kamar yadda kuke yi akan wasu nau'ikan kayan aiki," in ji Coopersmith.

Tun da waɗannan injunan da ba su da tasiri sun bambanta ta wurin masana'anta a cikin matakan juriya da karkata su, mun kiyaye wannan motsa jiki da ɗanɗano; bi RPE da zaɓin injin ku don kiyaye ku a yankin da ya dace. Ta kara da cewa, mafi girman tudu, da karin adadin kuzari za ku ƙone, ”in ji ta.

Kuna iya ƙara adadin kuzari da aka ƙone yayin motsa jiki ta amfani da levers na hannu kuma da gaske turawa da jan hankali tare da kowane taɓo cikin ayyukan motsa jiki na cardio. Amma idan ba ku son yin amfani da su ko kuma kawai kuna riƙe yayin da levers ke yin duk aikin, kar ku yi gumi. Yi amfani da motsin hannu na dabi'a kawai: Juya hannayenku don adawa da ƙafafunku, wanda ke ƙalubalantar ainihin ku kuma.

*KALORION DA AKE KONEWA A LOKACIN TATTAUNAWA AKAN MACE MAI KWANA 145.

Bita don