Fit Exercise muChirongwa Chako

Zvemukati

• Ongororo ye

Chipingamupinyi Chikurusa: Kugara wakurudzirwa

Zviri Nyore Kugadzirisa:

1. Muka maminetsi gumi nemashanu mangwanani kuti usvine mune mini simba chikamu. Sezvo kazhinji paine kukakavara kushoma kuma6 am pane pane pa6 masikati, vanoita zvekurovedza mangwanani vanonamatira kune zvavanoita zvirinani pane vanhu vanoshanda kunze kwezuva.
2. Nyatsoshandisa midziyo yaunokwanisa kuwana. Mune mamiriro echitarisiko chitsva? Shongedzazve imba yako. Kufambisa fenicha yako kwemaminitsi gumi nemashanu kunopisa makoriori 101. *
3. Chinja kuita Workout kupfeka ipapo paunosvika kumba. Nenzira iyoyo hauzoyedzwe kungotenderedza pamubhedha.

Chipingamupinyi Chikurusa: Kusapindirana uye kufinhwa

Easy Fixes:

1. Edza zviitiko zvitsva senge iyo yoga uye Spinning yekuwedzera akasiyana kune ako ekurovedza muviri. Hausi wemujimu? Iwe unogona kuita iyo yoga inofamba pamba.
2. Tsvaga makirasi eboka akakunakira.
3. Ita mabasa aunonakidzwa nawo. Awa imwe yekutenga inopisa 146 calories*!

Chipingamupinyi Chikuru: Kufamba

Easy Fixes:

1. Kana iwe uine sarudzo yemahotera, verenga avo vane nzvimbo dzakanaka dzekurovedza muviri kana padyo nenzvimbo dzekunze dzekuzorora. Kana iwe uchinge wakanamatira mukamuri rako, rongedza isina kureruka kuramba bhendi kana chubhu kuti uite simba rinofamba.
2. Panzvimbo pekusvetuka paelevhi kuti usvike kune yako hotera kamuri, tora masitepisi. Kufamba kukwira masitepisi kwemaminitsi mashanu kunopisa 41 macalorie.
3. Kana iwe usinganzwe sekurovedza muviri, ronga iko nyore kurovedza muviri kwenguva shoma.

Chipingamupinyi Chikurusa: Kutsvaga nguva yekurovedza muviri

Easy Fixes:

1. Tora shamwari yekudzidzira. Kutsvagurudza kunoratidza kuti kana ma dieters atanga chirongwa chekudya chine hutano neshamwari, ivo vanowanzo namatira nacho.
2. Tora kunze. Maminitsi makumi matatu ezviitwa zvinotevera achaita kuti upise macalories* uye kuva nenguva yakanaka:

• Kuchovha bhasikoro (gomo): 259 macalorie
• Kudzosera kumashure: 215 macalorie
• Kukwira kwedombo: 336 macalorie

1. Ronga kuwanda kwekushanda kwako kweMuvhuro kusvika Chishanu. Nenzira iyo iwe uchave nemikana gumi yekurovedza muviri pakati peMuvhuro neChishanu. Kana ukapotsa basa rekurovedza muviri unogona kuzviita Mugovera kana Svondo sezvo usati watova nebasa rekushanda rakarongwa.

* Ruzivo rwemacalorie akawanikwa pachishandiswa maCalories Burned Calculator paHealthStatus.com uye akaverengerwa zvichibva pamunhu anorema 135 lbs. Kuchengetedza kwakatorwa kuti kuve nechokwadi chekuti macalculator uye maturusi ari kugadzira mhedzisiro, asi hapana vimbiso inoitwa yekuti mhedzisiro yacho ndeyechokwadi. Zvishandiso zvehutano zvinoshandisa zvine hunyanzvi zvinogamuchirwa uye vezera vanoongorora algorithms kuti vaone mhedzisiro yavo kana nyore masvomhu equations.

Ongororo ye