Fita Daga Rut ɗin Cardio ɗinku

Wadatacce

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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 kwando (calories 400 a awa daya) zuwa igiya mai tsalle (calories 658 a awa daya) zuwa rawa (calories 300 a awa daya). Babu wani dalili da duk abin da kuke yi zai ji kamar " motsa jiki."

Don haka a kori duk "Ina da tos" da "yakamata in ware" daga ƙamus ɗin ku, kuma gwada wasu daga cikin waɗannan ra'ayoyin don sake yin wasa kamar yaro. Ƙididdigar kalori ta dogara ne akan mace mai nauyin kilo 145.

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). Wasan kankara na cikin gida yana ƙona calories 700 a awa guda, 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 ƙona kusan adadin kuzari 300 a awa ɗaya.

4. Shiga gasar hunturu. Kunna wasan tennis ko wasan ƙwallon ƙafa kuma za ku ƙone kusan adadin kuzari 500 a awa ɗaya - kuma har zuwa adadin kuzari 790 idan squash shine wasan ku.

5. Gwada 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 ƙona calories 658 a awa ɗaya.

6. "Sock skate." Sanya safa guda biyu kuma kuyi simintin kan kan kan katako ko bene. Yana ƙona calories 400 awa ɗaya.

7. Taka shi sama. Mataki na gaba, tsalle, tsalle, tsalle sama da ƙasa matakala, ko ɗauki su biyu a lokaci guda. Yana ƙona calories 360 a awa ɗaya.

8. Rock 'n' tafiya. Zazzage sabon kiɗa don tafiya tafiya. Duba jerin waƙoƙin mu na kowane wata (mahada: https://www.shape.com/workouts/playlists/) don ra'ayoyi. Yana ƙone calories 330 a awa daya.

9. upauki hanzari. Tafiya cikin unguwannin ku, ƙara minti ɗaya na saurin tafiya ko gudana kowane minti biyar. Yana ƙone kusan adadin kuzari 400 a awa ɗaya idan aka maimaita sau 10 yayin tafiyar awa ɗaya.

10. Bukatar shiga. Sayi jakar naushi ko jakar sauri kuma ku ɗan yi tafiya. Yana ƙone calories 394 a awa daya.

11. Tsalle. Yi motsa jiki, motsa jiki ko yin tsere akan minitrampoline. Yana ƙone calories 230 a awa daya.

12. Biye da ita. 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 ƙone calories 150 don matakai 10,000.

13. 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. Zai iya ƙona adadin kuzari 700 a awa ɗaya a saurin 4-mph.

13. Tafiya 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 ƙona calories 330 awa ɗaya idan kuna tafiya 4 mph.

15. Gina ɗakin karatu na DVD. Sayi, haya ko aro DVD na aerobics wanda zai sa ku sha’awa da motsawa. Shiga zuwa shapeboutique.com don duba abubuwan da muke so. Yana ƙone calories 428 a awa daya.

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