Ayyukan motsa jiki: Calories sun ƙone yayin motsa jiki

Wadatacce

• Idan adadin kuzari ya ƙone adadin kuzari da aka cinye, za ku rasa nauyi!
• Yadda ake ƙona calories 500
• Calories sun ƙone Keke
• Calories sun ƙone kan layi
• Ka tuna: don rasa fam guda ɗaya a mako, kashe karin adadin kuzari 500 fiye da yadda kuka ɗauka. Ga yadda za ku ƙone calories 500 ta hanyar motsa jiki.
• Ayyukan motsa jiki na hunturu:
• Gudun kankara na ƙasa: Calories ƙone a kowace awa: 418
• Dusar ƙanƙara: Calories da aka ƙone yayin motsa jiki: 330
• Takalma mai dusar ƙanƙara: Calories kona awa ɗaya: 557
• Gudun kan-kan-kan-kasa: Calorie yana ƙonewa na aikin motsa jiki na awa ɗaya: 557
• Bita don

Idan adadin kuzari ya ƙone adadin kuzari da aka cinye, za ku rasa nauyi!

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, tsawon lokacin da zai ɗauka, yin ayyukan da kuka fi so, don buga lambar sihirin.

Yadda ake ƙona calories 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

Calories sun ƙone 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, adadin kuzari da kuka ƙone kekuna na iya zama adadin kuzari 835 a cikin awa ɗaya.

Tips Fitness: 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.

Tips Fitness: 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.

Ɗauki matakin ƙoƙari zuwa matsakaicin matsakaici kuma matsakaicin adadin kuzari da aka ƙone yayin motsa jiki a gare ku duka biyun zai kasance 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.

Calories sun ƙone kan layi

Ga mace mai nauyin kilo 145, adadin kuzari da aka ƙone kan kankara na iya zama kusan adadin kuzari 500 a awa daya.

Tips Fitness: Don haɓaka ƙona kalori ɗin ku akan abin nadi, yi kankara kamar yadda yakamata, rage lokacin da kuke kashewa. 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.

Kuna sha'awar gano yadda ake ƙone calories 500 ta hanyar sauran ayyukan motsa jiki? Karanta don ƙarin nasihu na motsa jiki!

Ka tuna: don rasa fam guda ɗaya a mako, kashe karin adadin kuzari 500 fiye da yadda kuka ɗauka. Ga yadda za ku ƙone calories 500 ta hanyar motsa jiki.

Yin iyo: Ko kuna horo don triathlon na farko ko kuna ƙonewa a kan na'urorin cardio, yin iyo shine kyakkyawan motsa jiki na kai-da-yatsu (calories 700 ƙone a cikin awa daya!). Ga yadda za a fara:

• Nemo wurin waha: 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 gwiwa don yin rawar jiki daban. Rike allo don mai da hankali kan shura, 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).

Matsakaicin adadin kuzari da aka ƙone a cikin yin iyo kwana ɗaya zai iya taimaka muku rasa fam - ko fiye - a mako.

Ayyukan motsa jiki na hunturu:

Gudun kankara na ƙasa: Calories ƙone a kowace awa: 418

Nasihu na motsa jiki: Gudun kan tudu ba kawai kyakkyawan motsa jiki ba ne, yana kuma haɓaka ƙarfin gwiwa yayin ƙarfafa gindinku, quadriceps, hamstrings, calves and core.

Dusar ƙanƙara: Calories da aka ƙone yayin motsa jiki: 330

Tukwici na motsa jiki: Kyakkyawan toner na jiki, hawan dusar ƙanƙara yana aiki da ainihin ku, hamstrings, quads da calves da kuma tsokoki a cikin idon sawu da ƙafafu yayin da kuke karkatar da jirgi zuwa ƙasa.

Takalma mai dusar ƙanƙara: Calories kona awa ɗaya: 557

Shawarwari na motsa jiki: Tafiya tare da hanyoyin hunturu a cikin dusar ƙanƙara, wanda ke rarraba nauyin ku a ko'ina a kan dusar ƙanƙara don kada ku nutse, yana aiki da gindi, hamstrings, quadriceps, calves, core da abs - yana ba da ƙarin motsa jiki da calories kona a lokacin. motsa jiki fiye da yadda za ku yi a mafi yawan hawan yanayi mai dumi.

Gudun kan-kan-kan-kasa: Calorie yana ƙonewa na aikin motsa jiki na awa ɗaya: 557

Tukwici na motsa jiki: ofaya daga cikin mafi kyawun ayyukan koyar da giciye na hunturu don masu tsere da masu hawan keke, tseren ƙetare (ko Nordic) yana da sauƙin koya da 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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