5 Koriori-Kutsva Kurovedza Iwe Unogona Kuita Mumakumi matatu Maminitsi

Zvemukati

• 500-Calorie Workout 1: Nguva Yekumhanya Yekudzidzira
• 500-Calorie Workout 2: Kukwira-Kukwidza Dambudziko
• 500-Calorie Workout 3: Interval Cycling Ride
• 500-Calorie Workout 4: Plyometric Rep Dambudziko
• 500-Calorie Workout 5: Sprints kune Simba Redunhu
• Ongororo ye

Nepo kune zvakawanda zvakanaka zvekuvandudza kusimba kwako kunze kwekupisa makoriyori, kana kurasikirwa nehuremu kana kurasikirwa nemafuta chiri chinangwa chako, kuwana maekisesaizi anopisa macalorie akawanda uye nekuasanganisa mumakoriori-anopisa maworkouts zvinogona kufadza. (BTW, kwese kushanda kunopisa macalorie sezvo uri kushandisa simba kufamba. Heka, kungogara ipapo uchibvumira muviri wako kuti upfuure nemabasa ayo chaiwo unopisa macalorie, asi iyo ndeimwe nyaya.)

Aya mashanu-maminetsi makumi matatu ekurovedza muviri anopisa macalorie nekukurumidza nekuda kwehurongwa hwavo hunoshanda uye hunoshanda. Iwe unogona kupisa anosvika mazana mashanu macalorie pazuva nekungowedzera aya maitiro pane ako purogiramu. Bhonasi: Chimwe nechimwe chezviitwa pazasi chakagadzirwa naTaylor Ryan, murairidzi wega weNASM-akasimbiswa, kuti akubatsire kuwana mhedzisiro usingashandise maawa mujimu.

Muchokwadi, iwe haudi iyo yekurovedza muviri zvachose kuti upedze aya macalorie-anopisa maitiro (akafanana kune aya anotyisa YouTube Workout!). Kunyangwe iwe uchida kudzidzisa kumba, kunze, muhotera, kana kuita yako cardio yekurovedza pane yekurovedza muviri, isu tine mazana mashanu-macalorie ekurovedza chirongwa chako. (Related: Nzira makumi matatu dzekupisa 100+ Calories Pasina Kuedza)

500-Calorie Workout 1: Nguva Yekumhanya Yekudzidzira

Kumhanya dzinenge nguva dzose nyika padyo nepamusoro peiyo "iko kurovedza muviri kunopisa akanyanya macalorie" runyorwa - uye nechikonzero chakanaka. Kumhanya pa7 MPH kumhanya matochi anenge mazana manomwe macalorie muawa.

Ryan akagadzira chirongwa chakakwira-chakasimba chenguva yekumhanyisa kuitira kuti chikwane pamatanho ese ehutano, asi kunyangwe chirongwa "chekutanga" chiri chinetso chemaminetsi makumi matatu emadhio. (Uye kana uchichida, iwe unofanirwa kuyedza mamwe aya enguva yekumhanyisa maekisesaizi.)

Kana iwe usiri kufarira treadmill, inzwa wakasununguka kutora iyi calorie-inopisa Workout panze. Mukushaikwa kwedhijitari yekumhanyisa kudzora, Taylor anokurudzira "kumhanya-mhanya" kwemaminetsi matatu-maminetsi uye "zvinokurumidza kusagadzikana / padhuze neiyo yakazara yakazara sprint" yemapfupi mapfupi. (Uyezve edza iyi 30-day treadmill dambudziko iri chaizvoizvo mafaro.)

Haasi mumhanyi? Tevera iwo iwo iwo marongero ekufamba kwesimba uye / kana nguva dzekumhanya pachinzvimbo-ingo cherekedza kuti mazana mashanu-macalorie ekudzidzira Workout anogona kuchinja kubvira pakumhanya kunopisa macalorie akawanda kupfuura kufamba.

Tora Workout: Interval Running Workout

500-Calorie Workout 2: Kukwira-Kukwidza Dambudziko

Haugone kumira here nekukwira masitepisi kuenda… hapana? Hausi wega. Zunza zvinhu kumusoro uye uwane mhedzisiro mhedzisiro neiyi stair-inotsika mazana mashanu-macalorie Workout ane dumbbells. Nekuwedzera huremu kumafambiro anoshanda (iwe unoteedzera zviitiko zvemazuva ese sekutakura mabhegi egirosari uchikwira masitepisi), iwe unoshanda mhasuru zhinji kamwechete uye kuwedzera macalorie ako kupisa.

Taylor anokurudzira kushandisa seti ye3- kusvika ku8-pound dumbbells iyi 500-calorie Workout, zvichienderana nekugwinya. Kana iwe uchimbonzwa sekuti iwe ungangorasa bhalansi, gara wakachengeteka nekumisikidza zviyereso pasi paconsole kusvikira iwe wawana tsoka yako. Kunze kwekunge zvakataurwa pazasi, takura ma dumbbells mu "girosari bhegi chinzvimbo," izvo zvinoreva imwe muruoko rumwe norumwe sekunge wakabatirira pamabhegi maviri egirosari, maoko pasi nemativi. (Yakabatana: 5 Nzira dzeKutora Yakanaka Yakanaka Stair-Climber Workout)

Tora Workout: Stair-Climber Dambudziko

500-Calorie Workout 3: Interval Cycling Ride

Mira kutenderera mavhiri ako pane iyo yakamira bhasikoro uye kukanda zvinhu kumusoro notch neiyi 30-miniti cardio yekudzidzira nguva yekufamba. Kwira nzira yako kuti upedze iyo mazana mashanu-macalor Workout iwe aunogona kuita kunzvimbo yekurovedza muviri kana kumba kana iwe uine yako yakamira bhasikoro. (Yakabatana: Iyo Yakanakisa Peloton Bike Dzimwe nzira PaAmazon, Zvinoenderana neKuongorora)

Tora Workout: Interval Cycling Ride

500-Calorie Workout 4: Plyometric Rep Dambudziko

Plyometric Exercises inzira-yemoto nzira yekupisa macalorie uye kuvaka mhasuru. Iyi tsika inosanganisa mamwe ekanakisa kusvetuka mafambiro aunogona kuita mhondi cardio Workout kugym, kumba, kana kunze. Mashandiro ayo: Iwe unoita yega yega-calorie-inopisa maekisesaizi kune yakaratidzwa nhamba yereps. Ita iyo yakazara 500-calorie Workout circuit nekukurumidza sezvinobvira (iwe unogona kutopedza mukati memaminitsi asingasviki makumi matatu!) Kuzorora sezvinodiwa.

Tora Workout: Plyometric Rep Dambudziko

Heano maitiro ekuita mafambiro ese mune iyi 500-calorie Workout:

• Kumusoro Knees: Mhanya panzvimbo, uchiunza mabvi ako kuchipfuva chako kumusoro sezvaunokwanisa, uchipomba maoko ako nekukurumidza sezvaunokwanisa.
• Bodyweight Squats: Mira netsoka chiuno-upamhi zvakaparadzana, maoko kuseri kwemusoro (kana zvakananga kubva pamapfudzi ako kana uchida). Sunda chiuno kumashure uye pfugama mabvi kuti udzike kuita squat. Zvidya zvinofanira kufanana pasi. Dzvanya kumashure kuti umire. Ndiyo imwe rep. (Chengetedza zvikanganiso zvekuputika mupfungwa panguva iyi 500-calorie Workout.)
• Push-Ups: Kutanga mune yakatwasuka-ruoko puranga chinzvimbo nemaoko akapamhama zvishoma pane uye mumutsara nemapfudzi. Brace core uye kusvina glutes paunenge uchidzikisa muviri kusvika chipfuva chapotsa chabata pasi. Imbomira pazasi, uye wozodzosera kumashure kunzvimbo yekutanga sezvo nekukurumidza sezvazvinogona. Ndiyo imwe rep.
• Mamwe maLunges: Mira kureba netsoka dzakafara muchiuno. Enda mberi netsoka yekurudyi, uchikotama mabvi ose kuitira kuti ibvi rekurudyi rive pamusoro pechitsiko, chitsitsinho chekuruboshwe chasimudzwa. Dzokera kunzvimbo yekutanga uye dzokorora negumbo rekuruboshwe kuti upedze 1 rep.
• Bhutsu Kicks: Mira kureba netsoka dzakafara muchiuno. Kick zvitsitsinho kumusoro wakananga kune yako glutes, uchipomba maoko kumashure nekumberi nekukurumidza sezvaunokwanisa. Enderera nekukurumidza kusvika iwe wapedza makumi manomwe neshanu.
• Mountain Climbers: Kubva pane yakazara puranga chinzvimbo, chinja "kumhanya" mabvi muchipfuva nekukurumidza sezvaungagone. Chengetedza musimboti wakabatanidzwa nguva yese, uye kusunda kumhanya zvakanyanya sezvinobvira pasina kukanganisa fomu.
• Gumbo Rinosimudza: Dzika pamakumbo mana nemichindwe yakati sandara pasi uye paupamhi hwemafudzi zvakaparadzana. Pasina kubvumira kudzoka kusimuka kana kutenderera, chengetedza musimboti wakabatanidzwa paunenge uchikotama ibvi rekurudyi uye simudza gumbo kumusoro kusvika chidya chekurudyi chafanana nepasi. Zvishoma nezvishoma dzika kumashure kusvika panzvimbo yekutanga. Ndiyo imwe rep. Ita makumi maviri neshanu reps kurudyi wobva wadzokorora kuruboshwe.

500-Calorie Workout 5: Sprints kune Simba Redunhu

Uku kudzidzira kupisa kwekoriori kunosanganisira makiromita emakiromita pakati pezviitwa zvemuviri wemuviri kuti ubatsire kupisa 500+ macalorie uye kusimbisa muviri wako wese panguva imwe chete. Uyezve, zvakavimbiswa kurova kufinhwa - hauzove nenguva yekurega pfungwa dzako dzichidzungaira kwechipiri! Unosarudza kwete kumhanya? Svetuka pabhasikoro remukati uye pedal yako sprints panzvimbo.

Tora Workout: Quarter-Mile Dash

Heano maitiro ekuita mafambiro ese mune iyi 500-calorie Workout:

• Muchinjikwa zvimedu: Bata bhora rakayerwa kana dumbbell nemaoko maviri pamberi pebhokisi, maoko akatambanudzwa, uye mira nemakumbo akafara. Benda mabvi ese uye tsoka dzepivot kuruboshwe, uchidzikisa bhora rakananga kuruboshwe. Pakarepo twasanudza makumbo, simudza bhora pamusoro, uye pivot kurudyi. Do 8 reps, wobva washandura mativi (tenderera munzira yakatarisana).
• Kudonha pushups: Kubva panzvimbo yakapfugama, zvirege iwe uchiwira mberi pamaoko ako. Zvishoma nezvishoma dzikisa muviri wako mu pushup uye wozodzokera pakupfugama.
• Mufananidzo-4 mabhiriji pachigaro kana bhora:Nhema takatarisana nemaoko akatsimbirirwa pasi, mabvi akakotama, zvitsitsinho pamusoro pebhora. Yambuka kurudyi ankle pamusoro pechidya chako chokuruboshwe, kurudyi ibvi kunze kune rumwe rutivi. Dhinda kuruboshwe chitsitsinho pasi mubhora uye simudza mahudyu zvakakwirira sezvaunogona. Bata 1 kuverenga uye wobva wadzikira zvishoma nezvishoma.
• Pasi jacks:Nhema wakatarisa pasi pasi kana bonde. Wedzera maoko nemakumbo mu 'X' chimiro uye wozoita 'kusvetuka jacks' mune ino chinzvimbo (hapana chaiko kusvetuka kwakabatanidzwa).

Ongororo ye

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