Tua tawm ntawm koj li Cardio Rut

Zoo Siab

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Muaj ib lub sijhawm hauv koj lub neej thaum koj tseem tsis tau paub tias koj tab tom ua dab tsi hu ua aerobic lossis cardio exercise. Ib qho kev ua tau zoo tshaj plaws rau lub sijhawm ntev-kho qhov hnyav yog kom paub tseeb tias koj hlawv 1,000 calories los ntawm kev tawm dag zog txhua lub lim tiam. Tab sis yuav ua li cas koj hlawv lawv yog nyob ntawm koj. Koj tuaj yeem ua dab tsi los ntawm kev ntaus pob (400 calories ib teev *) kom dhia hlua (658 calories ib teev) mus ua las voos (300 calories ib teev). Tsis muaj laj thawj dab tsi uas koj ua tau zoo li "ua haujlwm."

Yog li tshem tawm txhua qhov "Kuv tau tos" thiab "Kuv yuav tsum tau" los ntawm koj cov lus, thiab sim qee qhov ntawm cov tswv yim no rau kev ua si zoo li menyuam yaus dua. Calorie kwv yees raws li tus poj niam 145-phaus.

1. Inline skate. Lub taub hau rau ntawm txoj kev taug kev lossis txoj kev taug kev lossis, yog tias nws txias sab nraum, nrhiav chaw caij skating hauv tsev (thiab xav rov qab mus rau qib kawm tsev kawm skating tog). Inline skating hlawv txog 700 calories hauv ib teev, nyob ntawm koj qhov nrawm thiab qhov kev kawm nce toj npaum li cas.

2. Tua hoops. Hauv tsev, chaw ua si hauv chaw lossis chaw dhia ua si, ua si ncaws pob nrog ob peb tus phooj ywg. Hlawv 400 calories ib teev.

3. Mus seev cev. Lub taub hau tawm ntawm hnub Saturday tsaus ntuj mus sim salsa, viav vias lossis txawm tias plab seev cev. Lossis xaiv koj cov suab paj nruag nyiam nyob hauv tsev thiab tsuas yog tsiv mus. Hlawv txog 300 calories ib teev.

4. Koom nrog kev sib tw caij ntuj no. Ua si ntaus pob tesniv lossis racquetball thiab koj yuav hlawv kwv yees li 500 calories ib teev - thiab mus txog 790 calories yog squash yog koj qhov kev ua si.

5. Sim ua suab paj nruag dhia-hlua. Muab qee cov nkauj zoo thiab dhia mus rau qhov ntaus; siv lub boxer shuffle lossis lwm yam dhia qib koj paub. Hlawv 658 calories ib teev.

6. "Nkawm khau skate." Muab tso rau ntawm nkawm thom khwm thiab sim ua skating ntawm cov tawv ntoo lossis pobzeb pem teb. Hlawv 400 calories ib teev.

7. Kauj ruam nws. Sidestep, dhia, dhia, khiav nce thiab nqis ntaiv, lossis nqa lawv ob zaug ib zaug. Hlawv txog 360 calories ib teev.

8. Pob zeb 'n' taug kev. Rub tawm nkauj tshiab los nrog koj taug kev. Txheeb xyuas peb cov playlists txhua hli (txuas: https://www.shape.com/workouts/playlists/) rau cov tswv yim. Hlawv 330 calories ib teev.

9. Tos kom nrawm. Taug kev hla koj lub zej zog, ntxiv ib feeb ntawm kev nrawm nrawm lossis khiav txhua tsib feeb. Hlawv txog 400 calories ib teev yog tias rov ua dua 10 zaug thaum lub sijhawm taug kev ib teev.

10. Punch hauv. Yuav ib lub hnab xuas nrig ntaus lossis hnab nrawm thiab mus ob peb kab. Hlawv 394 calories ib teev.

11. dhia ncig. Ua aerobic txav, thawb lossis dhia ntawm lub minitrampoline. Hlawv 230 calories ib teev.

12. Taug qab nws. Hnav pedometer los ntawm lub sijhawm koj sawv mus txog rau thaum lub sijhawm koj mus pw thiab saib pes tsawg kauj ruam koj ua tau tiag tiag hauv ib hnub (txog 10,000 - koj yuav xav tsis thoob tias nws ntxiv sai npaum li cas!). Hlawv 150 calories rau 10,000 cov kauj ruam.

13. Qhia hauv koj lub zej zog. Taug kev nrawm thiab siv koj ib puag ncig los ua kom muaj zog ntxiv dag zog. Ua thawb tawm ntawm lub npov xa ntawv, thawb tawm tsam ib lub laj kab, nce qib ntawm txoj kev txwv lossis lub rooj zaum hauv tiaj ua si, ua rau lub roob siab lossis triceps poob rau ntawm lub rooj ntev zaum. Muaj peev xwm hlawv txog 700 calories ib teev ntawm 4-mph nrawm.

13. Rov qab taug kev. Taug kev rov qab rau ntau yam, uas yog tiag tones koj hamstrings. Taug kev nrog phooj ywg, nrog koj ib tus tig mus rau pem hauv ntej, lwm qhov rov qab, tom qab ntawd hloov txhua qhov thaiv. Hlawv 330 calories ib teev yog tias koj mus 4 mph.

15. Tsim lub tsev qiv ntawv DVD. Yuav, qiv lossis qiv qiv aerobics DVDs uas yuav ua rau koj txaus siab thiab mob siab rau. Nkag mus rau shapeboutique.com txhawm rau txheeb xyuas peb cov kev ua haujlwm nyiam. Hlawv 428 calories ib teev.

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