Poob qhov hnyav zoo li nyuaj. Qhov koj yuav tsum tau ua tiag tiag yog hlawv ntau calories ntau dua li koj haus. Yog tias koj tuaj yeem ua haujlwm lub cev txaus kom hlawv ntxiv 500 calories hauv ib hnub, koj tuaj yeem poob 0.5 kg hauv ib lub lis piam, thiab nws tuaj yeem ua ob npaug yog tias koj tseem txo koj cov zaub mov kom tsawg dua 500 calories ib hnub. Muaj ntau txoj hauv kev los hlawv 500 calories, piv txwv los ntawm kev dhia, ua haujlwm tom tsev hauv vaj, ua si nrog menyuam yaus, thiab lwm yam. Qhov tseem ceeb yog ua cov kev tawm dag zog uas koj tuaj yeem ua tau tas li.
Kauj ruam
Txoj Kev 1 ntawm 3: Ua Cov Kev Ua Si Ib Leeg
Kauj Ruam 1. Ua tus khiav
Kev khiav, txawm tias sab nraum zoov lossis ntawm lub treadmill, ib leeg lossis nrog phooj ywg, yog txoj hauv kev zoo los hlawv calories. Khiav ntawm 10 km ib teev-lossis 10 feeb rau 1.5 km-tuaj yeem hlawv 500 calories hauv li 45 feeb. Koj tuaj yeem ua lub sijhawm luv rau 30 feeb los ntawm kev khiav ntawm 13 km ib teev.
- Koj tuaj yeem ua kom luv sijhawm txog li 25 feeb los ntawm kev ua lub sijhawm sib tw (hloov qhov siab- thiab qis-nrawm nrawm).
- Nco ntsoov tias calories hlawv thiab siv sijhawm yog kwv yees nkaus xwb, uas tuaj yeem sib txawv nyob ntawm ntau yam, xws li lub cev hnyav thiab cov metabolism. Tshwj tsis yog qhov sau tseg, kwv yees hauv kab lus no piav qhia tib neeg hnyav li ntawm 65 thiab 70 kg.
Kauj Ruam 2. Mus rau qhov khiav qeeb lossis taug kev tsawg kawg 1 teev
Yog tias koj tsis xav kom ua tiav, sim dhia ntawm qeeb, nrawm. Txij li jogging tsis yog kev ua haujlwm hnyav, ua qhov no rau 60 feeb ntawm qhov nrawm ntawm 8 km ib teev kom hlawv 500 calories.
Yog tias koj xaiv taug kev nrawm ntawm 5.5 km ib teev, koj tuaj yeem hlawv 500 calories hauv 90 feeb
Kauj Ruam 3. Mus taug kev hauv hav zoov li 1 txog 2 teev
Yog tias koj taug kev hauv qhov zoo ntawm txoj kev taug zoo ib yam ntawm kev taug kev, koj tuaj yeem hlawv 500 calories hauv 90 feeb. Yog tias koj taug kev nrawm dua, lossis hla ntau thaj chaw, xws li toj thiab txoj kev pob zeb, lub sijhawm tuaj yeem luv txog li 60 feeb lossis tsawg dua.
Nrog ntau qhov kev hloov pauv raws li thaj av thiab lwm yam, nws nyuaj rau paub lub sijhawm kom raug yog li koj tuaj yeem hlawv 500 calories. Raws li cov lus qhia dav dav, tsuas yog ua nws tsawg kawg 1 teev
Kauj Ruam 4. Ua luam dej ob peb zaug
Ua luam dej rau 60 feeb ntawm qhov nrawm qis tuaj yeem hlawv 500 calories rau tus neeg nruab nrab. Yog tias koj ua nws nrawm, koj tuaj yeem hlawv 500 calories hauv 40 txog 45 feeb.
Qhov nruab nrab nrawm yog ua luam dej rau 66 qhov sib tw hauv 33 m pas dej ntev (lossis sib npaug ntawm 1.5 km ua luam dej) txog 40 feeb
Kauj Ruam 5. Caij tsheb kauj vab nyob ruaj ruaj lossis caij tsheb kauj vab nraum zoov
Kev caij tsheb kauj vab 40-70 feeb (nyob ntawm qhov nrawm) tuaj yeem hlawv 500 calories. Qhov no siv rau cov ntawm koj uas caij tsheb kauj vab nyob ruaj ruaj lossis tsheb kauj vab ib txwm muaj.
- Ntawm qhov nrawm nrawm (tsis nrawm li sib tw lossis caij tsheb kauj vab ncig lub zos) koj tuaj yeem hlawv 500 calories hauv li 60 feeb.
- Ntawm qhov tod tes, yog tias koj kawm chav kawm kiv, nws yuav siv koj li 40-45 feeb, lossis txawm tias tsuas yog 25-30 feeb los hlawv 500 calories.
Kauj Ruam 6. Siv tus neeg nce ntaiv
Koj tuaj yeem hlawv 500 calories sai siv txoj hauv kev no. Siv tus neeg nce ntaiv (cov cuab yeej siv dag zog uas ua raws li kev txav ntawm tib neeg mus nce ntaiv) rau 45-50 feeb tuaj yeem hlawv 500 calories rau ib tus neeg. Txawm li cas los xij, yog tias koj tab tom dhia thiab nqis ntaiv hauv tsev lossis lwm qhov, ntxiv li 30 feeb lossis yog li rau tag nrho lub sijhawm xav tau.
Koj tseem tuaj yeem dhia nce ntaiv hauv skyscrapers hauv koj cheeb tsam
Kauj Ruam 7. Ua txoj hlua dhia
Dhia hlua txog 50 feeb tuaj yeem hlawv 500 calories, tab sis nws tuaj yeem nyuaj ua txhua lub sijhawm. Hmoov zoo, koj tuaj yeem hlawv cov calories ib yam los ntawm kev ua 5 kev tawm dag zog, 10 feeb txhua, lossis 10 5-feeb kev tawm dag zog txhua hnub.
Koj tseem tuaj yeem ua ke ntau yam kev tawm dag zog, xws li dhia hlua rau 25 feeb thiab dhia rau 30 feeb txhua hnub kom hlawv 500 calories
Kauj Ruam 8. Ua qoj ib ce aerobic raws qhov xav tau
Koom nrog chav kawm aerobics yog qhov zoo rau siv sijhawm nrog cov phooj ywg qub lossis ua phooj ywg tshiab. Los ntawm kev xyaum ua lub cev muaj zog zoo, koj tuaj yeem hlawv 500 calories hauv 50 feeb. Koj yuav xav tau 70 feeb yog tias koj tab tom ua qoj ib ce qoj ib ce tsawg zog.
Aerobics hauv dej tsis muaj zog ntau vim tias lawv ntoj. Txhawm rau hlawv 500 calories, koj xav tau 2 zaug ntev dua
Kauj Ruam 9. Ua yoga li ob peb teev
Txhawm rau hlawv 500 calories, koj yuav tsum ua yoga rau 2 teev tag nrho. Txawm li cas los xij, yog tias koj ua ke nws nrog lwm yam dej num, ua yoga rau 1 teev kom mus txog ib nrab ntawm koj lub hom phiaj calories txhua hnub.
Yog tias koj ua Pilates, koj tuaj yeem hlawv 500 calories hauv li ob teev
Txoj Kev 2 ntawm 3: Ua Kev Tawm Tsam Ua Si kom Hlawv Calories
Kauj Ruam 1. Ua kis las zoo li ncaws pob lossis ntaus tis qaib
Lub sijhawm xav tau yuav txawv nyob ntawm qhov kev ncaws pob tau xaiv. Feem ntau, kev tawm dag zog uas xav tau kev tawm dag zog yuav siv sijhawm luv dua li kev tawm dag zog.
- Ua si ntaus pob tesniv ntaus nrig hauv 60 feeb. Yog tias koj tab tom ua ob zaug, nce lub sijhawm rau 90 feeb.
- Ua si ntaus pob hauv pas dej tau 1 teev. Koj tseem tuaj yeem ua si ntaus pob hauv qhov kev ua si los ntawm kev nce lub sijhawm los ntawm 30-45 feeb kom tau txais cov txiaj ntsig zoo ib yam.
- Ua si ntaus nrig txog li 55 feeb, lossis ntaus lub hnab hnyav txog li 60 feeb.
- Ua si rugby li 45 feeb, kov ncaws pob (hom rugby) li ntawm 50 feeb, lossis ntaus pob txog 50 feeb.
Kauj Ruam 2. Ua si golf thaum sawv ntxov
Qhov kev tawm dag zog qeeb no tseem tuaj yeem hlawv cov calories uas koj tab tom npaj. Caw ib co phooj ywg mus ua si. Ua si 90 txog 100 feeb ntawm golf tuaj yeem hlawv 500 calories yog tias koj taug kev nrawm ntawm chav kawm thiab nqa cov cuab yeej koj tus kheej. Tsis txhob siv lub tsheb ciav hlau lossis tsheb ciav hlau!
Koj tseem tuaj yeem hlawv 500 calories los ntawm kev ua si bowling lossis frisbee rau 2 teev
Kauj Ruam 3. Ua kev tiv thaiv tus kheej li ntawm 50 feeb
Hauv tus neeg nruab nrab, nquag xyaum ua txhua yam kev tiv thaiv tus kheej rau 50 feeb tuaj yeem hlawv 500 calories. Txawm li cas los xij, koj yuav tsum txo koj lub sijhawm tsis ua haujlwm, piv txwv li, thaum koj mloog zoo rau koj tus kws qhia ntawv cov lus qhia.
Kauj Ruam 4. Mus rau ntawm tus nees thiab mus ncig
Koj tuaj yeem hlawv 500 calories los ntawm kev caij nees ib txwm li ntawm 2 teev. Txawm li cas los xij, koj tuaj yeem ncua sijhawm los ntawm kev caij nees nrawm lossis kev qhia rau kev sib tw.
Nco ntsoov, tsuas suav lub sijhawm thaum koj nquag siv nees, thiab tsis suav nrog so. Yog li, koj tuaj yeem hlawv 500 calories los ntawm kev caij nees li 3 teev suav nrog 1 teev sijhawm so
Kauj Ruam 5. Ua pob zeb nce toj
Dhau li muaj peev xwm txaus siab rau qhov xwm txheej, koj tseem yuav hlawv cov calories tib lub sijhawm. Yog tias koj tau kawm thiab paub dhau los, sim ua pob zeb nce toj hauv qhov ntuj li 40-60 feeb. Yog tias koj tsis tau kawm tiav, ua phab ntsa nce toj sab hauv tsev rau tib lub sijhawm.
Nyob ntawm qib nyuaj, lub zog koj siv ua nce pob zeb (ob sab nraum zoov thiab sab hauv tsev) yuav txawv
Kauj Ruam 6. Mus caij ski los yog snowboarding (yog tias koj nyob hauv ib lub tebchaws nrog 4 lub caij).
Rau cov tib neeg uas hnyav 65-70 kg, lawv tuaj yeem hlawv 500 calories los ntawm kev caij ski nqes hav lossis caij snowboarding ntawm qhov nruab nrab li 65 feeb. Tsis txhob hnov qab txo lub sijhawm koj siv rau ntawm lub swb!
- Yog tias koj hla kev hla tebchaws, koj tuaj yeem tau txais qhov txiaj ntsig zoo ib yam hauv tsuas yog 50 feeb.
- Koj tseem tuaj yeem hlawv 500 calories los ntawm kev caij ski hauv 65 feeb.
Kauj Ruam 7. Mus rau rollerblading lossis skating dej khov
Rolling skates lossis skating dej khov rau 50-60 feeb tuaj yeem hlawv 500 calories. Qhov no siv tau yog tias koj tab tom ua haujlwm nruab nrab ntawm cov tiaj tiaj tiaj (yog cov menyuam yaus).
Kauj Ruam 8. Sim rowing
Koj tuaj yeem ua nws rau 1 teev. Txawm li cas los xij, yog tias koj tsis nyiam dej, ua haujlwm ntawm lub gym siv lub tshuab rowing tib lub sijhawm.
Nco ntsoov, tsuas suav lub sijhawm nquag thaum koj duav, tsis suav nrog lub sijhawm so thaum koj txaus siab rau qhov pom ntawm lub pas dej
Kauj Ruam 9. Surf
Tau kawg koj yuav tsum nthwv dej hauv qab nthwv dej hauv hiav txwv, tsis yog hauv internet! Txhawm rau hlawv 500 calories, nthwv dej li 60 feeb ntawm ntug hiav txwv.
- Yog tias koj nyob ze ntawm lub pas dej, sim caij lub nkoj duav rau tib lub sijhawm.
- Raws li cov ntaub ntawv ntxiv, txhawm rau hlawv 500 calories, koj xav tau li 5-7 teev kom nthwv internet, nyob ntawm seb koj nquag txav koj txhais taw ntau npaum li cas thaum zaum!
Kauj Ruam 10. Sim seev cev
Qhov no tej zaum yog txoj hauv kev lom zem tshaj plaws los hlawv cov calories! Koj tuaj yeem hlawv 500 calories los ntawm kev ua nrawm nrawm hauv 50 feeb. Lub sijhawm yuav tsum tau sib txawv nyob ntawm hom kev seev cev xaiv.
- Piv txwv li, koj tuaj yeem hlawv 290 calories los ntawm kev seev cev salsa rau 1 teev. Txawm li cas los xij, kev ua las voos lossis niaj hnub ua las voos rau 1 teev yuav hlawv 310 calories. Ua las voos plab rau 1 teev tsuas yog hlawv txog 250 calories.
- Ua qoj ib ce qoj ib ce zoo li Zumba rau 50-60 feeb yog txaus los hlawv 500 calories.
Txoj Kev 3 ntawm 3: Ua Cov Haujlwm Txhua Hnub
Kauj Ruam 1. Txiav nyom
Txiav nyom rau li 2 teev hauv ib hnub tuaj yeem ua tau raws koj lub hom phiaj ntawm hlawv cov calories. Txawm li cas los xij, koj yuav tsum siv lub tshuab txiav nyom, tsis yog lub tshuab caij tsheb. Yog tias koj txiav koj cov nyom hauv qhov chaw nce thiab nqis, koj yuav hlawv 500 calories hauv 75 feeb xwb.
- Tshwj tsis yog tias koj lub tsev loj heev, koj yuav tsum tau ua siab zoo rau koj cov neeg nyob ze kom txiav lawv cov nyom kom thiaj li hlawv 500 calories los ntawm txoj kev no.
- Vim li ntawd, sim muab txoj hauv kev no nrog lwm tus. Piv txwv li, koj yuav hlawv 250 calories los ntawm kev txiav nyom rau 1 teev. Ua kom koj cov dej num los ntawm kev dhia rau 30 feeb lossis lwm yam kev tawm dag zog zoo ib yam ntxiv rau 250 calories ntxiv.
Kauj Ruam 2. Tshem daus nrog duav (yog tias koj nyob hauv ib lub tebchaws uas muaj 4 lub caij)
Cov haujlwm no yuav tsis lom zem, tab sis nws tuaj yeem hlawv calories! Feem ntau, daus daus rau 50-80 feeb tuaj yeem hlawv 500 calories. Ua qhov no rau 80 feeb yog tias daus yog lub teeb thiab muag muag, thiab 50 feeb yog tias daus tau tuab thiab ntub.
Kev thawb lub tshuab daus tuaj yeem hlawv cov calories ntau ib yam li kev siv lub tshuab txiav nyom. Nws yuav siv sijhawm kwv yees li 2 teev los hlawv 500 calories
Kauj Ruam 3. Ntxuav lub tsev
Ua haujlwm tu tsev huv li ntawm 2 teev tuaj yeem hlawv 500 calories. Qee qhov haujlwm uas tuaj yeem ua tiav suav nrog nqus tsev, ntxhua khaub ncaws, tu tsev, ntxuav cov chaw tso quav, thiab ntxhua khaub ncaws hnyav.
Koj tuaj yeem ua lub sijhawm luv li 15-20 feeb los ntawm kev hnav lub mloog pob ntseg, tom qab ntawd hu nkauj thiab seev cev rau lub suab nkauj thaum ntxuav lub tsev. Qhov no yuav tsum muaj kev lom zem dua
Kauj Ruam 4. Ua si ntaus guitar
Ua si guitar thaum sawv ntsug li 130 feeb tuaj yeem hlawv 500 calories. Yog tias koj shuffle nws zoo li pob zeb guitarist, lub sijhawm tuaj yeem luv dua. Yog tias koj nyob zoo li tus neeg hu nkauj pop, qhov no tuaj yeem siv sijhawm ntev me ntsis.
Qhov kwv yees li 130 feeb no tsuas yog siv yog tias koj tab tom ntaus guitar sawv. Yog tias qhov no ua tiav zaum, koj yuav xav tau sijhawm ntau dua ob zaug
Kauj Ruam 5. Ua si nrog cov menyuam
Yog tias muaj menyuam yaus nyob hauv tsev, ua si nrog lawv nyob rau qib nruab nrab li ntawm 90 feeb kom hlawv 500 calories. Koj yuav tsum tau koom tes nrog hauv qhov kev ua si, thiab koj yuav tsum ua kom zoo ib yam.
- Hauv lwm lo lus, xaiv qhov kev ua si zoo li zais-thiab-nrhiav, ncaws pob, lossis miv-thiab-nas.
- Cov menyuam yuav tsum koom nrog kev tawm dag zog lub cev tsawg kawg 60 feeb hauv ib hnub. Yog li, ntxiv ib nrab teev rau lub sijhawm ntawd kom koj tuaj yeem noj qab haus huv thiab muaj kev zoo siab.
Kauj Ruam 6. Mus yuav khoom tom khw, tsis yog hauv internet
Koj tuaj yeem hlawv 500 calories yog tias koj tuaj yeem taug kev sai ntawm ib lub txee mus rau lwm lub sijhawm 2 teev 15 feeb. Tsuas yog lub sijhawm nws thaum koj tsiv mus.
Tsis suav nrog lub sijhawm so uas koj ua thaum mus yuav khoom. Koj lub hom phiaj yuav tsis ua tiav yog tias koj zaum sab nraum lub khw lossis dai tawm ntawm lub khw muag khoom noj
Kauj Ruam 7. Tsiv koj lub cev thaum koj zaum
Tsiv koj lub cev tuaj yeem pab hlawv calories. Thaum koj yuav tsum tau txav mus los txhua hnub kom hlawv 500 calories li no, txhua lub zog tuaj yeem pab tau kom ua tiav koj lub hom phiaj xav tau.
- Qee yam dej num uas tuaj yeem ua tau suav nrog kov koj txhais taw, tsa koj txhais taw thaum zaum, thiab taug kev rov qab los thaum hu xov tooj.
- Los ntawm kev txav koj txhais ceg kom huv si txhua hnub, koj tuaj yeem hlawv 350 calories.
Kauj Ruam 8. Siv lub rooj zaum thawb ntiag tug, tsis yog hluav taws xob
Yog tias koj xav tau lub rooj zaum muaj log txav mus los, koj tuaj yeem hlawv 500 calories los ntawm kev txav mus li 2 teev ntawm kev nrawm ntawm 3 km ib teev ntawm thaj tsam ib qib. Koj tuaj yeem ncua sijhawm rau 30 feeb lossis ntau dua yog tias koj txav nrawm dua.
- Yog tias koj siv lub rooj zaum muaj hluav taws xob, nws yuav siv sijhawm 3 zaug rau koj (li 6 teev) kom hlawv 500 calories.
- Ua si lub rooj zaum muaj log hauv lub tsev hais plaub tas li 1 teev tuaj yeem hlawv 500 calories.
Lub tswv yim
- Yog tias tsis muaj cov haujlwm hauv cov kab lus no txaus siab rau koj vim yog lub sijhawm lawv ua, sim ua ke ntau yam dej num kom koj tuaj yeem hlawv 500 calories. Los ntawm kev ua li ntawd, koj yuav tuaj yeem ncua sijhawm uas koj yuav tsum ua txhua qhov kev tawm dag zog. Nws tseem ua rau nws yooj yim dua rau koj kom koom nrog kev tawm dag zog me ntsis hauv koj cov dej num niaj hnub.
- Nco ntsoov, lub sijhawm nws siv sijhawm los ua kev tawm dag zog tuaj yeem sib txawv raws li koj qhov hnyav thiab cov txheej txheem zom zaub mov. Cov lus qhia hauv kab lus no tsuas yog siv los ua phau ntawv qhia. Raws li txoj cai dav dav, cov neeg nyias yuav tsum siv lub sijhawm ntev dua li cov neeg rog.
- Lub sijhawm kwv yees hais los ntawm no yog siv rau cov neeg noj qab nyob zoo uas hnyav ib puag ncig 65-70 kg.
