Bvisa kunze kweCardio Rut yako

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. Unogona kuita chero chinhu kubva pakutamba basketball (400 macalorie paawa*) kusvika pakusvetuka tambo (658 calories paawa) kuenda kukutamba (300 calories paawa). Hapana chikonzero chero chipi zvacho chaunoita chinofanira kunzwa se "workout."

Saka bvisa zvese "ndine tos" uye "ndinofanira kunge ndiri" kubva mumazwi ako, uye edza mamwe emazano aya ekutamba semwana zvakare. Kufungidzira kweCalorie kunoenderana nemukadzi wepondo-145.

1. Inline skate. Enda kudivi renzira kana boardwalk kana, kana kunze kuchitonhora, tsvaga indoor skating rink (uye funga kumashure kwegiredhi-chikoro skating mapato). Inline skating inotsva kusvika mazana manomwe macalorie neawa, zvinoenderana nekumhanyisa kwako uye kuti yakadii kosi yacho.

2. Pfura hoops. Kumba, paki yemuno kana jimu, tamba mutambo webhasikiti uine vashoma shamwari. Inopisa mazana macalorie paawa.

3. Enda unotamba. 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. Kubatana nemutambo wechando. Tamba tennis kana racquetball uye uchapisa anosvika mazana mashanu emacalorie paawa -- uye anosvika mazana manomwe nemakumi mapfumbamwe emacalorie kana squash uri mutambo wako.

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. "Skeku sokisi." Pfeka peya yemasokisi uye enzanisa kukwikwidza pane rakaoma kana tile pasi. Inopisa mazana macalorie paawa.

7. Kwirisa kumusoro. Sidestep, hop, svetuka, mhanya kumusoro uye pasi masitepisi, kana kutora iwo maviri panguva. Inopisa anenge 360 ​​macalorie paawa.

8. Dombo 'n' kufamba. Dhawunirodha mimhanzi nyowani kuti uperekedze kufamba kwako. Tarisa yedu yepamwedzi playlists (link: https://www.shape.com/workouts/playlists/) kuti uwane mazano. Inopisa 330 calories paawa.

9. Simudza kufamba. 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.

10. Punch mukati. Tenga punching bag kana bhegi rekumhanyisa uye uende kutenderera mashoma. Inopisa 394 macalorie neawa.

11. Jump kumativi. Ita aerobic moves, bounce kana jog pane minitrampoline. Inopisa 230 calories paawa.

12. Rondedzera. Pfeka pedometer kubva panguva yaunomuka kusvika panguva yaunoenda kunorara uye ona matanho mangani aunonyatsotora pazuva (tarisa zviuru gumi - iwe uchashamisika kuti inokurumidza sei kuwedzera!). Inopisa zana nemakumi mashanu emakori ematanho zviuru gumi.

13. 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. Inogona kupisa mazana manomwe emakori paawa pa4-mph kumhanya.

13. 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 neawa kana uri kuenda 4 mph.

15. Vakai DVD raibhurari. Tenga, kurenda kana kukwereta maDVD eaerobics ayo anokuchengeta uchifarira uye nekukurudzira. Pinda pa shapeboutique.com kuti utarise kwedu kufarira kufarira. Inopisa makori mazana mana neshanu paawa.

Ongororo ye