Muab tso rau hauv Magazine thiab Tau Mus Ua Haujlwm
Yog tias koj tab tom sim kub yau thiab poob phaus siv cov cavio machine, peb muaj kev twv rau koj: Tso lub magazine, tua TV, coj lub phuam tua koj cov zaub thiab nres saib koj lub sijhawm. Zoo, koj tuaj yeem khaws cov iPod lossis MP3 player, tab sis txhua tsav txhua yam tau mus. Yog vim li cas lub ntsuas loj heev? Yog tias koj tsis txaus siab , koj yuav tsis ua haujlwm li koj xav.
3 Cardio Workouts Uas Hlawv Ntau Cov Calories
Muaj tsis muaj dab tsi nrog zoning tawm txij ua ke mus ua ke thaum koj workout, tab sis yog tias koj ua li ntawd txhua lub sijhawm, nws yooj yim rau slack tawm ntawm koj siv .
Cov kev ua haujlwm hauv qab no yuav pab koj ua tib zoo saib koj ua dab tsi, hloov qhov chaw ntawm koj lub tshuab thiab hlawv ntau calories.
Hloov txhua qhov kev ua haujlwm raws li koj lub cev tsis muaj zog thiab xav kom nce lossis txo qeeb, ua haujlwm thiab / lossis sijhawm ua haujlwm kom haum koj cov kev xav tau.
Rau txhua qhov kev ua haujlwm, sov li 5 mus rau 10 feeb ntawm lub teeb cardio thiab ua raws li koj qhov kev mob siab lossis saib xyuas koj lub plawv dhia. Siv qhov calorie lub laij tawm los txiav txim seb muaj pes tsawg calorie koj kub. Xaus nrog lub txias thiab ncab.
Treadmill
- Pib nrog kev twv ntawm zero thiab ceev ntawm ib qho pace cia li tawm ntawm koj txoj kev nplij siab (taug kev los yog jogging). Perceived Exertion (PE) = Theem 5.
- 1 feeb: Nce nruab rau ob feem pua txhua 15 feeb twg. PE = 5-6
- 1 feeb: Txo txoj hlua ib feem pua txhua kaum tsib vib nas this. PE = 6-7
- 3 Feeb: Taug kev lossis khiav ntawm ib qho paab tsawg . PE = 5
- Rov ua tag nrho rau 30 los sis ntau dua feeb
- Kwv yees li ntawm calorie ntau ntau : 320 (raws li 140-lb tus neeg)
Tus kws cob qhia Elliptical
- Siv qhov kev qhia ntawm phau ntawv no, nkag mus ua haujlwm sij hawm li 30 feeb thiab xaiv ib qhov kev tawm tsam uas yuav siv koj tawm ntawm koj thaj chaw zoo (PE = 5).
- 6 Feeb: Nce kev nce / ua haujlwm kom koj ua hauj lwm nyuaj. PE = 6
- 2 Tsaus Foos: Ua kom muaj kev nce qib ntau nce txhua 30 feeb. PE = 7-8
- 2 Feeb: Piv txwv tsis haum rau theem zoo. PE = 5
- 6 feeb: Teeb tsa / ua haujlwm mus rau nruab nrab thiab rov qab mus. PE = 5-6
- Rov ua dua txhua lub voj voog kom tshuav tsawg dua 30 feeb.
- Calories hlawv: 250-300 (raws li 140-lb tus neeg)
Cov Tsheb Npav Sab Hauv
- Siv qhov kev qhia ntawm phau ntawv no, sau koj cov sijhawm mus ua haujlwm li 30 feeb thiab xaiv ib qho kev ua haujlwm uas tsis yog tawm ntawm koj thaj chaw
- 5 Feeb: Coj voog ntawm ib qho paab tsawg. PE = 5.
- 2 Tsaus Foos: Tsa koj lub cev ob mus rau peb nce txhua txhua 30 feeb. PE = 6-8
- 2 Feeb: Tsawg dua koj tuaj yeem ua ob peb zaug ntxiv rau txhua 30 feeb twg. PE = 6-8
- 1 feeb: Teem pov thawj ntawm ib theem siab thiab voj voog sai li koj tuaj yeem ua. PE = 8-9
- Rov ua tag nrho rau 30 los sis ntau dua feeb.
- Calories hlawv: 245 (raws li 140 lb tus neeg)
Ntaus txoj kev
Tsis txhob siv 40 feeb hauv gym, tawm sab nraum zoov taug kev.
- Npau li nrog taug kev mus kev / qeeb qeeb rau 5 mus rau 10 feeb.
- Jog / taug kev txhawm rau 3 feeb.
- Taug kev los sis khiav ceev kom sai li sai tau rau 30 feeb lossis qee yam nyob ze (tus xa ntawv, tsob ntoo, thiab lwm yam).
- Rov ua li no rau 20 mus rau 30 feeb, ua kom PE ntawm 5-9.
Koj tuaj yeem sim sim ua qhov rooj sab nrauv sab nrauv 1 kom tau zoo li koj cov kev ua si sab nraum zoov thiab ntxiv ntau dua .
Hloov koj qhov chaw tsis yog ua rau koj cov kev ua haujlwm ntau dua, nws ua rau koj them nyiaj rau koj ua dab tsi, nyuaj npaum li cas koj ua haujlwm thiab ntev npaum licas txhua lub sijhawm. Qhov no tsis yog koj cia li tsis tau txais bored, nws tseem yuav pab kom hlawv ntau calorie ntau ntau thiab ua rau koj endurance sai heev. Txhua yam koj yuav tsum tau them sai sai yog dab tsi koj ua nyob rau hauv qhov luv luv. Tus so haujlwm tsis ua haujlwm.
Siv cov txheej txheem no nrog txhua yam kev ua si los ua kom cov khoom nthuav.