Workout Maitiro: MaCalori Akapiswa Panguva Yekuekisesaiza

Zvemukati

• Kana makoriyori akapiswa achipfuura macalorie anopedzwa, iwe ucharasikirwa uremu!
• Maitiro ekupisa mazana mashanu macalorie
• Macalorie Akapiswa Biking
• MaCalori Akapiswa Inline Skating
• Rangarira: kurasikirwa nepondo pavhiki, shandisa mazana mashanu macalorie pane awakatora. Heino nzira yekupisa mazana mashanu macalorie kuburikidza nemaworkout routines.
• Winter Sports Workout Routines:
• Downhill skiing: Makorori akapiswa paawa: 418
• Snowboarding: MaCalori akapiswa panguva yekurovedza muviri: 330
• Snowshoeing: Macalorie akapiswa paawa: 557
• Cross-country skiing: Calorie inopisa paawa-yakareba yekudzidzira maitiro: 557
• Ongororo ye

Kana makoriyori akapiswa achipfuura macalorie anopedzwa, iwe ucharasikirwa uremu!

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

Maitiro ekupisa 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

Macalorie Akapiswa Biking

Kumukadzi 145-pound, bhasikoro panguva inonzwisisika 12- kusvika 14-mph pace inopisa anenge 560 macalorie paawa. Asi kana iwe ukakwira kukwira kusvika pa16 mph, macalorie akapisa kuchovha bhasikoro anogona kunge akaenzana se835 macalorie muawa.

Matipi Kusimba: 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.

Matipi Kusimba: 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 nhanho yekuedza kune yakadzikama kusimba uye avhareji macalorie anopiswa panguva yekurovedza muviri kune imi mese angangoita mazana mashanu emacalorie paawa. Tinovimbisa kuti uchasimudza rhythm ipapo ipapo-- kunyangwe bhasikoro rekupedzisira rawachovha riine chigaro chebhanana.

MaCalori Akapiswa Inline Skating

Kune mukadzi-145-paundi mukadzi, macalorie akapiswa mukati mechikwiriso anogona kunge angangoita mazana mashanu macalorie paawa.

Matipi Kusimba: Kuti uwedzere calorie yako kupisa pamarollerblades, skate uchienderera sezvinobvira, uchideredza nguva yaunoshandisa uchibhururuka. 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.

Kufarira kuziva nzira yekupisa mazana mashanu emakoriori kuburikidza nedzimwe nzira dzekudzidzira? Verenga pamusoro kuti uwane mamwe matipi ekugwinya!

Rangarira: kurasikirwa nepondo pavhiki, shandisa mazana mashanu macalorie pane awakatora. Heino nzira yekupisa mazana mashanu macalorie kuburikidza nemaworkout routines.

Kushambira: Kunyangwe iwe urikudzidzira yako yekutanga triathlon kana kupiswa kunze kwecardio michina, kushambira yakanakisa musoro-kune-chigunwe kurovedza (700 macalori akapiswa muawa!). 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.
• Natsa fomu rako: Shandisa imwe neimwe lap kuti uite chibooreso chakasiyana. Bata kickboard kuti uise pfungwa pakurova kwako, kana kushambira nebooy pakati pemakumbo ako kuti ushande pakurova 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).

Ivhareji macalorie akapiswa muzuva rimwe chete kushambira kunogona kukubatsira iwe kurasikirwa nepondo - kana zvimwe - pasvondo.

Winter Sports Workout Routines:

Downhill skiing: Makorori akapiswa paawa: 418

Mazano ekusimbisa muviri: Skiing kudzika haingori yakanakisa aerobic kurovedza muviri, zvakare inovaka kusimba uku uchisimbisa matako ako, quadriceps, hamstrings, mhuru uye musimboti.

Snowboarding: MaCalori akapiswa panguva yekurovedza muviri: 330

Matipi akasimba

Snowshoeing: Macalorie akapiswa paawa: 557

Matipi akasimba maekisesaizi kupfuura iwe waungakwira pakufamba kwakawanda kwemamiriro ekunze anodziya.

Cross-country skiing: Calorie inopisa paawa-yakareba yekudzidzira maitiro: 557

Mazano ekugwinya: Imwe yeakanakisa muchando-muchinjika-kurovedza zviitiko zvevamhanyi nevatyairi, kuyambuka-nyika (kana Nordic) kutsvedza kuri nyore kudzidza uye yakanakisa yemwoyo chiitiko. Inotaridza matako, quads, hamstrings, mhuru, chipfuva, lats, mapfudzi, biceps, triceps uye abs.

Kufungidzira kweCalorie kunoenderana nemukadzi wepondo-145.

Ongororo ye