Wana Fit 24/7

Zvemukati

• Ongororo ye

Ichi chidzidzo vazhinji vedu takadzidza isu pachedu: Kana tichiverenga kuenda kujimu kana panze kana isu "tiine nguva," tinozvimisikidza isu kukundikana. Anodaro Linda Lewis, Chimiro kugwinya mupepeti: "Unofanirwa kuronga kusimba muzuva rako kana zvikasaitika. Izvo zvinotoenda kwandiri, uye ini ndiri murairidzi!"

Asi, kunze kwekuisa parutivi yakatarwa nguva yekurovedza muviri, kune zvekare nzira dzakawanda dzekupinda mune yakawanda kurovedza muviri. Nemaitiro mashoma akareruka, iwe unogona kupisa akawanda macalorie, kugadzirisa simba uye kuchinjika, uye kuwana hutano zuva rese. Hedzino dzimwe dzenzira dzekunyudza kuwedzera kusimba muzuva rako:

Kubasa

1. Putsa tsika yako ye-e-mail. Panzvimbo pekutaipa meseji, famba kuenda kuhofisi yemukuru wako kana waunoshanda naye zvakanyanya sezvinobvira uye uendese nhau mumunhu.

2. Hwindo-shopu panguva yekudya kwemasikati. Bhurugwa-bhegi chikafu chemasikati chine utano, uye shandisa nguva yaungadai wakashandisa kumirira kunoshumirwa paresitorendi -kutenga kana kumhanyisa nzvimbo panzvimbo.

3. Tora kuzorora kwemasikati masikati. Panzvimbo pekushanyira muchina wekutengesa kana simba rorovera pasi, tsvedza kunze uye utore kufamba nekukurumidza kwemaminitsi gumi nemashanu. Zviite mazuva mana chete pamazuva mashanu, uye wawedzera awa yekurovedza muviri kusvondo rako!

4. Tambanudza. Hamstring tsandanyama dzinowedzera kusimba paunenge wakagara padhesiki rako, uye zvinogona kutungamirira kumusana wemusana. Ita iyi hamstring stretch: Mira, pfugama ibvi rako rorudyi uye shandura uremu hwako sokunge kuti ugare shure, kutwasanudza gumbo rako rekuruboshwe, chitsitsinho pasi, uye kusimudza zvigunwe zvako. Bata kwemasekondi makumi maviri; chinja makumbo.

Kumba

5. Ita mabasa maviri panguva imwe chete. "Tanga waisa kudya kwemanheru muchoto wogeza mbichana apo unobika," anodaro Lewis. "Kana kuti gadzira yekuwedzera-yakakura chikafu chemasara muvhiki." Chero nzira, uri kusunungura imwe awa yenguva yekurovedza muviri.

6. Nyatsofamba imbwa. Panzvimbo pechinyakare, anomhanyisa poop-scoop, mutore mufambe kwemaminetsi gumi nemashanu - zvakakunakira iwe (uye naye). Kaviri pazuva zvakaenzana nehafu yeawa yekurovedza muviri.

7. Chenesa imba yako. Kana uriri hwakaoma hukasaita kuti uchenese kupera kwevhiki, pamwe izvi zvingadaro: Uchapisa 215 macalories* kuchenesa (vacuuming, mopping, etc.) kweawa imwe chete.

8. Enda kunonyura zuva. Famba uchibva pane imwe yekudya kwako kwemanheru: Kunyangwe yekuzorora, maminetsi makumi matatu kufamba kunopisa angangoita 140 macalorie.

Pakuenda

9. Pombi gasi rako wega. Kanganwa sevhisi izere. Buda mumotokari kubhadhara, kupomba uye kusuka mawindo ako pasi.

10. Bhasikoro kuenda kubasa. Chinja kufamba kwako kuita Workout: Kana uchigara mukati mebhasikoro chinhambwe chebasa, kwira. Chengeta mbatya dzinokosha svondo rose uye shangu dzako kubasa, zvimwe zvekugezesa kuti uzorodze, uye kutyaira zuva rimwe chete revhiki kukwazisa mbatya dzakasviba kudzoka kumba nekusiya hembe nyowani, nezvimwe, zvevhiki rinouya. Unogona kupisa mamwe 236 macalorie pazuva uine maminetsi makumi maviri kukwira nenzira imwe neimwe.

Nevana

11. Ita maekisesaizi chiitiko chemhuri. "Kana ndisina sitter, vana vanodzidzira neni, nekugadzirisa, hongu," anodaro Lewis. "Semuenzaniso, ndichamhanya pavanotasva mabhasikoro avo padivi pangu." Tora ivo kuita echando-skating, kana kutora chidzidzo chekusevha navo.

12. Ibva padivi. “Nhabvu yevana, gymnastics kana T-ball maitiro inguva yakanaka yekudzidzirawo,” anodaro Lewis. Kutanga, funga kudzidzisa nhabvu yemwana wako kana timu yekushambira: Iwe uchamhanya uchitevedza munda kana poolsides, kurovedza kukuru mukati mawo. Kana, edza kuungana neimwe timu amai uye tora kickboxing kana yoga kirasi apo vana vachidzidzira.

*Calorie-expenditure approximations inobva pa130-pound mukadzi. Kana iwe uchirema zvakanyanya, iwe uchapisa akawanda macalorie.

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