Blast Calories Kuita Zvaunofarira Zviitiko

Zvemukati

• Ongororo ye

Kana iwe ukashandisa mazana mashanu emakoriori kupfuura iwe aunodya zuva rega rega, iwe unodonhedza pondo pavhiki. Kwete kudzoka kwakashata pane yako yekudyara investa. Hezvino zvichatora nguva yakareba sei, uchiita zvaunofarira kuita, kurova nhamba yemashiripiti.

Chiitiko nguva yekupisa mazana mashanu macalorie

Gorofu 1 awa, maminetsi makumi mashanu

Mujaho-kufamba (4.5 mph) 1 awa, maminitsi gumi

Yakakwira-inobata maekisesaizi 1 awa, maminetsi mashanu

Kukwasva maminetsi makumi mashanu nemashanu

Kusvetuka tambo 45 maminitsi

Kumhanya (6 mph) maminetsi makumi mashanu

Boka bhasikoro maminitsi makumi mana nemashanu

Kukwira matombo maminetsi makumi mana

Boxing maminitsi makumi mana

Elliptical mudzidzisi 40 maminitsi

Kuchovha bhasikoro

Kumukadzi 145-pound, bhasikoro panguva inonzwisisika 12- kusvika 14-mph pace inopisa anenge 560 macalorie paawa. Asi kana iwe ukakwira kukwira kusvika pa16 mph, kuchovha bhasikoro kunogona kupisa akawanda se835 macalorie muawa. Edza kutsika panzvimbo pegungwa. Iwe unogona zvakare kuedza kuedza kudzidziswa kwepakati. Kana iyo bhasikoro nzira yajeka kune vamwe vaichovha mabhasikoro, kumhanyisa kwemaminetsi mashoma, dzokera kune yako yakajairika kumhanya kusvika iwe unzwe kuzorora, wobva wadzvanya nesimba zvakare.

Kana iwe uchida kurovedza muviri nemumwe wako, tandem kuchovha inogona kunge iri nzira yekuenda. Kusiyana nezvimwe zviitiko (sekumhanya) uko maviri emazinga akasiyana anogona kunonotsa munhu mumwe pasi, kupeta bhasikoro imhepo. Mutasvi akasimba anogara kumberi uye anochinja-chinja, kudhiraivha, kusimudza mabhureki, uye kuregedza tsoka. iye bhasikoro asina kusimba anotasva kumashure uye obva mune rimwe simba. Tora mwero wekuedza kune mwero wakasimba uye mose muchapisa anenge mazana mashanu macalorie paawa. Tinovimbisa kuti uchasimudza rhythm ipapo ipapo-- kunyangwe bhasikoro rekupedzisira rawachovha riine chigaro chebhanana.

Inline skating

Kune mukadzi ane 145-pound, inline skating inopisa anenge 500 macalorie paawa. Kuti uwedzere koriori yako kupisa paRollerblades, skate sechienderera mberi sezvazvinogona, uchideredza iyo nguva yaunoshandisa kutsvedza. Iwe unogona zvakare kuyedza nguva yekudzidzira. Kana iyo nzira yajeka yemamwe ma skaters, sprint kwemaminetsi mashoma, dzokera kune yako yakajairika nhanho kusvika iwe unzwe kuzorora, wobva wadzvanya nesimba zvakare.

Kushambira

Kunyangwe iwe urikudzidzira yako yekutanga triathlon kana kupiswa kunze pa cardio michina, kushambira kwakanakisa musoro-kune-chigunwe kurovedza (uye kunopisa mazana manomwe emakori paawa!). Heino maitiro ekutanga:

Tsvaga dziva Edza nzvimbo yenharaunda, YMCA, kirabhu yehutano, kana kunyange koreji yemunharaunda. Vakawanda vanopa nguva dzevhiki nevhiki apo chero munhu anogona kushambira.

Tanga zvishoma Ita miviri yakazara yakazara (kumashure nekunze yakaenzana imwe), imbomira kuti utore mweya wako, uye dzokorora katatu. Edza kudzidzira kaviri kana katatu pasvondo.

Pedzisa fomu yako Shandisa imwe neimwe lap kuti uite chibooreso chakasiyana: Bata kickboard kuti utarise pakurova kwako, kana kushambira nebooy pakati pemakumbo ako kuti ushande pakurohwa kwako.

Zvivake Kana uchishambira mayadhi mazana matatu anonzwa kuve nyore, wedzera chinhambwe chako kusvika kusvika gumi muzana pavhiki. Joinha timu yemasters yeyakavakirwa-mukati kutungamira uye kurudziro (tsvaga imwe pamsms.org).

Downhill skiing

Makori anopisa paawa: 418

Fitness factor: Skiing downhill haisi chete yakanakisa aerobic kurovedza muviri, inovakawo kusimba uku uchisimbisa magaro ako, quadriceps, hamstrings, mhuru uye musimboti.

Snowboarding

Calorie kupisa paawa: 330

Fitness factor: Iyo inotyisa yakazara-muviri toner, snowboarding inoshanda yako musimboti, hamstrings, quads uye mhuru pamwe nemhasuru mumakumbo ako nemakumbo sezvo iwe uchimonyanisa kusimudzira bhodhi rako kudzika.

Kukanda chando

Calorie kupisa paawa: 557

Fitness factor: Kufamba uchitevedza nzira dzechando muzvando zvechando, izvo zvinogovera huremu hwako zvakaenzana pamusoro pechando kuti usanyura mukati, zvinoshanda magaro, hamstrings, quadriceps, mhuru, musimboti uye kusa-kupa zvakanyanya kurovedza muviri uye calori kupisa. kupfuura iwe waunowana pane yakawanda inodziya-mamiriro ekunze.

Cross-country skiing

Calori kupisa paawa: 557

Fitness factor: Imwe yeakanakisa echando muchinjikwa-ekudzidzira zviitiko zvevamhanyi uye mabhasikoro, kuyambuka-nyika (kana Nordic) kutsetsereka zviri nyore kudzidza uye yakanakisa yemoyo chiitiko. Inotaridza matako, quads, hamstrings, mhuru, chipfuva, lats, mapfudzi, biceps, triceps uye abs.

Kufungidzira kweCalorie kunoenderana nemukadzi wepondo-145.

Ongororo ye