Nzira gumi dzeJumpstart Yako Maitiro

Zvemukati

• Ongororo ye

Pane imwe nguva muhupenyu hwako yawaisatomboziva zvawaiita yainzi aerobic kana cardio exercise. Imwe yenzira dzakabudirira dzenguva refu-yekuchengetedza uremu ndeyekuita shuwa kuti unopisa 1,000 macalorie kuburikidza nekuita maekisesaizi svondo rega rega. Asi kuti unozvipisa sei zviri kwauri. Iwe unogona kuita chero chinhu kubva pakutamba basketball (mazana mana emakori paawa * * kumutambo wesikwashi (790 macalorie neawa). Hapana chikonzero chero chipi zvacho chaunoita chinofanira kunzwa se "workout."

1. Inline skate

Enda kudivi renzira kana boardwalk kana, kana kunze kuchitonhora, tsvaga indoor skating rink (uye funga kumashure kwegiredhi-chikoro skating mapato).

Inopisa kusvika mazana manomwe emakori paawa, zvinoenderana nekumhanyisa kwako uye kuti yakadii kosi yacho

2. Pfura hoops

Kumba, paki yemuno kana jimu, tamba mutambo webhasikiti uine vashoma shamwari.

Inopisa 400 calories paawa

3. Enda uchitamba

Enda kunze neMugovera manheru kuti uedze salsa, swing kana kutamba kwedumbu. Kana tora mimhanzi yako yaunofarira kumba uye ingo famba.

Inopisa macalorie mazana matatu paawa

4. Dombo 'n' famba

Dhawunirodha mimhanzi nyowani kuti uperekedze kufamba kwako. Tarisa uone edu emwedzi pamitambo yekutamba yezano.

Inopisa 330 calories paawa

5. Edza mimhanzi kusvetuka-tambo

Isa mumhanzi wakanaka uye svetuka kune bhiti; shandisa shuffle yebhokisi kana chero imwe nhanho yekusvetuka yaunoziva.

Inopisa 658 macalorie paawa

6. Simudza nhanho

Famba munharaunda yako, uchiwedzera miniti imwe yekumhanya-kufamba kana kumhanya maminitsi mashanu ega ega.

Inopisa macalorie mazana mana paawa kana ikadzokororwa kagumi panguva yekufamba kweawa

7. Rondedzera

Pfeka pedometer kubva paunomuka kusvika panguva yaunoenda kunorara uye ona matanho mangani aunonyatsotora pazuva (tarisa zviuru gumi- - unozoshamisika kuti inokurumidza sei kuwedzera!).

Inopisa zana nemakumi mashanu emakori ematanho zviuru gumi

8. Rovedza munharaunda yako

Tora kufamba nekukurumidza uye shandisa zvakakukomberedza kuti uite zviitwa zvekusimbisa. Ita push-offs pabhokisi retsamba, push-ups pafenzi, nhanho-ups pamukoto kana bhenji repaki, mapapu uchikwira chikomo kana triceps inonyura pabhenji.

Inopisa kusvika mazana manomwe emakori paawa pa4-mph kumhanya

9. Kudzokera shure

Famba uchidzokera kumashure kune zvakasiyana-siyana, izvo zvinonyatsoita hamstrings yako. Famba neshamwari, mumwe wako akatarisa kumberi, mumwe kumashure, wozochinja bhuroka rega rega.

Inopisa 330 macalorie paawa kana uri kuenda 4 mph

10. Gadzira raibhurari yeDVD

Tenga, kurenda kana kukwereta maDVD eaerobics ayo anokuchengeta uchifarira uye nekukurudzira.

Inopisa makori mazana mana neshanu paawa

Kufungidzira kweCalorie kunoenderana nemukadzi wepondo-145.

Ongororo ye