Calories masu fashewa suna yin Ayyukan da kuka fi so

Wadatacce

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Idan kun kashe fiye da adadin kuzari 500 fiye da yadda kuke cinye kowace rana, za ku sauke fam guda a mako. Ba mummunan dawowa kan jarin motsa jiki ba. Anan ga tsawon lokacin da zai ɗauka, yin ayyukan da kuka fi so, don buga lambar sihirin.

Lokacin aiki don ƙona adadin kuzari 500 *

Golf 1 hour, minti 45

Tafiya tsere (4.5 mph) awa 1, mintuna 10

Babban wasan motsa jiki na awa 1, mintuna 5

Yin tuƙi na minti 55

Tsallake igiya minti 45

Gudun (6 mph) mintuna 45

Rukunin keke na mintuna 45

Hawan dutsen mintuna 40

Damben minti 40

Elliptical mai ba da horo minti 40

Keke

Ga mace mai nauyin kilo 145, kekuna a daidai 12- zuwa 14-mph taki yana ƙona kusan adadin kuzari 560 a awa ɗaya. Amma idan kun ƙara ƙarfin zuwa 16 mph, hawan keke zai iya ƙone kamar adadin kuzari 835 a cikin sa'a guda. Yi ƙoƙarin yin tafiya maimakon bakin teku. Hakanan kuna iya son gwada horo na tazara. Lokacin da hanyar babur ta fita daga sauran masu keke, yi gudu na mintuna kaɗan, rage gudu zuwa yanayin da kuka saba har sai kun sami hutawa, sannan ku sake matsawa da ƙarfi.

Idan kuna son motsa jiki tare da abokin tarayya, hawan keke na tandem zai iya zama hanyar da za ku bi. Ba kamar sauran ayyukan ba (kamar gudu) inda wasu nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan za su iya rage gudu mutum ɗaya, ninka kan keke iskar iska ce. Mafi ƙarfi mahayi yana zaune a gaba kuma yana yin duk motsi, tuƙi, birki, da kuma feda mai nauyi; mai raunin keken yana hawa baya yana harbi cikin ƙarin ƙarfi. Levelauki matakin ƙoƙari zuwa matsanancin ƙarfi kuma za ku ƙona kusan adadin kuzari 500 a awa ɗaya. Muna ba da tabbacin za ku ɗauki kari nan take-koda kuwa babur ɗin da kuka hau yana da kujerar ayaba.

Gudun kan layi

Ga mace mai nauyin kilo 145, kankara kan layi yana ƙona kusan adadin kuzari 500 a awa ɗaya. Don haɓaka ƙona kalori ɗin ku akan Rollerblades, kuna kan kankara a ci gaba da yuwuwa, rage lokacin da kuke ciyarwa. Hakanan kuna iya gwada horarwar tazara. Lokacin da hanyar ta fita daga sauran skaters, yi gudu na minti biyu, rage gudu zuwa yadda kuke tafiya har sai kun sami hutawa, sannan ku sake turawa da karfi.

Yin iyo

Ko kuna horo don triathlon na farko ko kuna ƙonewa akan na'urorin cardio, yin iyo yana da kyakkyawan aikin motsa jiki na kai-da-yatsu (kuma yana ƙone calories 700 a sa'a!). Ga yadda za a fara:

Nemo wurin ruwa Gwada cibiyar al'umma, YMCA, kulab din lafiya, ko ma kwalejin al'umma. Yawancin suna ba da lokutan mako-mako lokacin da kowa zai iya yin iyo.

Fara karami Yi cikakken zagaye biyu (baya da gaba daidai da ɗaya), dakata don ɗaukar numfashi, kuma maimaita sau uku. Gwada gwadawa sau biyu ko sau uku a mako.

Kammala fom ɗin ku Yi amfani da kowane cinya don yin rawar motsa jiki daban-daban: Rike allo don mai da hankali kan harbin ku, ko yin iyo tare da buoy tsakanin ƙafafunku don yin aiki akan bugun jini.

Gina shi Lokacin yin iyo 300 yadudduka yana jin sauki, ƙara yawan jimlar ku zuwa kashi 10 cikin ɗari a mako. Kasance tare da ƙungiyar masters don jagorar ciki da motsawa (sami ɗaya a usms.org).

Gudun kankara

Calorie ƙone a kowace awa: 418

Fa'idar dacewa: Tsallaka zuwa ƙasa ba kawai kyakkyawan motsa jiki ne na motsa jiki ba, har ila yau yana haɓaka ƙarfin gwiwa yayin ƙarfafa gindin ku, quadriceps, hamstrings, calves da core.

Jirgin kankara

Calories konewa a kowace awa: 330

Fa'idar dacewa: Babban abin toner na jiki gabaɗaya, ƙwallon ƙanƙara yana aiki da gindin ku, hamstrings, quads da calves da tsokoki a idon sawun ku da ƙafafunku yayin da kuke karkatarwa don jagorantar jirgin ku zuwa ƙasa.

Gudun kankara

Calorie ƙone a kowace awa: 557

Fahimtar motsa jiki: Tafiya tare da hanyoyin hunturu a cikin dusar ƙanƙara, wanda ke rarraba nauyin ku a ko'ina akan dusar ƙanƙara don kada ku nutse, yana aiki da gindi, hamstrings, quadriceps, calves, core da abs-yana ba da ƙarin motsa jiki mai ƙarfi da ƙona calories. fiye da yadda za ku hau kan mafi yawan hikes.

Gudun kan iyaka

Calories konewa a kowace awa: 557

Fa'idar dacewa: Ɗaya daga cikin mafi kyawun ayyukan horarwa na hunturu don masu gudu da masu keke, ƙetare (ko Nordic) ski yana da sauƙin koya kuma kyakkyawan aikin zuciya. Yana sautin gindi, quads, hamstrings, calves, chest, lats, kafadu, biceps, triceps da abs.

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

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