Mmega ahụ na-ere calorie 10 (ma ọ bụ karịa!) Kwa nkeji

Ndinaya

• Nyochaa maka

1. Malie eriri eriri

Jide eriri na-awụli elu wee rụọ ọrụ! Jiri ngwa cardio a nwere ike ibugharị ma dịkwa oke mma iji gbanye kalori wee wulite ike na nhazi - oge niile ị na-eme ka ụkwụ gị, ukwu, ubu na ogwe aka gị elu.

Nkọwa mmega ahụ

Ndozi crossover: Malie eriri dị ka ọ na-emebu wee gafee ogwe aka gị n'ihu gị mgbe eriri ahụ nọ n'ikuku. Nke a ga-agbanwe ọrụ ịtụgharị ụdọ site na biceps gị gaa n'ubu gị na ogwe aka gị.

Akuku ubube: Gbanye eriri na-awụli elu ma mee ahịrị kwụ ọtọ n'ala. Malite n'azụ ngwụcha aka ekpe nke ahịrị wee zọda ọsọ (ma ọ bụ wụlikwa elu) n'elu eriri ahụ, wee n'azụ ya ọzọ, na -agbada ụdọ ahụ n'ụdị zigzag. Ozugbo ị rutere na njedebe, laghachi azụ n'ụzọ ọzọ.

Mwụli ọkpọ: Debe ịdị arọ gị n'ikiri ụkwụ gị wee wụpụ otu ụkwụ n'ihu gị n'otu oge.

Gaa n'ihu na azụ: Mgbe ị na -agbagharị ụdọ ahụ, wụgharịa azụ na azụ n'ahịrị echiche efu. Ihe ịma aka ahụ agbakwunyere na-eme ka obi gị dị elu ma na-amanye gị ịwụ elu ntakịrị.

Malie eriri akpa ume: Mee mwụda elu dịka ị na -emebu mana gbakwunye na eriri ụdọ mgbe ị nọ n'ikuku. Ụjọ ịkụ ụdọ ahụ na-eme ka ịwụ elu gị dị elu ma gbochie izu ike na ọdịda.

2. Kettlebell Quickie

Mmega ahụ Kettlebell nwere ike ime ka ị toning n'ozuzu ahụ, ịba ụba ahụike obi, isi ike na nkwalite ọnọdụ na nguzozi-na-enweghị nnukwu oge itinye ego. N'ezie, nnyocha e mere n'oge na-adịbeghị anya sitere na American Council on Exercise (ACE) chọpụtara na ọzụzụ kettlebell nwere ike ịgba ọkụ ruo calorie 20 n'otu nkeji!

Pịa ebe a maka mbipụta PDF nke atụmatụ mgbatị ahụ a.

Nkọwa mmega ahụ

Kettlebell tụgharịrị: Guzosie ike n'ụkwụ obosara karịa ubu ma tinye kettlebell n'etiti ha n'ala. Were aka nri jide aka aka wee jide kettlebell. Bilie, na-akpali úkwù na-aga n'ihu ma na-etinye aka na glutes, ka ị na-efegharị kettlebell n'ịdị elu obi, ogwe aka kwụ ọtọ. Na -amakụkwa ọzọ ozugbo, na -agbada kettlebell n'etiti ụkwụ, ma megharịa.

Gunslinger iku ume: Malite n'ụkwụ n'ụkwụ, jide kettlebell n'aka ekpe gị. Jiri ụkwụ aka ekpe gị laghachi azụ, gbadaa n'ime ngụgụ, wee mee curls biceps (mgbịrịgba na ala ala). Laghachi ozugbo na ọnọdụ mmalite, ma kwugharịa.

Ihe ntụgharị squat: Guzo n'ụkwụ n'ụkwụ, jiri aka nri jide kettlebell na ọnọdụ "rack" (mgbịrịgba ahụ kwesịrị ịdabere n'azụ aka gị yana aka na -agba diagonally n'ofe ọbụ aka gị). Gaa n'aka ekpe wee gbadaa n'ime squat ka ị na-pịa mgbịrịgba n'uko ụlọ wee rute aka ekpe gbadaa n'etiti ụkwụ. Gbalịa jiri ogwe aka gị mepụta ahịrị kwụ ọtọ n'etiti aka abụọ, wee jiri nwayọ laghachi n'ọnọdụ mmalite.

Burpees dị elu: Jide kettlebell n'aka nri wee guzoro n'ụkwụ ka obosara karịa obosara hip. Iji mee mgbago elu dị elu, gbadaa n'ime squat, na -atụgharị mgbịrịgba ahụ n'ụkwụ, ka ị na -eguzo, dọpụta mgbịrịgba ahụ azụ, na -ehulata ikpere ka ọ na -atụ aka n'akụkụ. Ozugbo gbadaa n'ime squat wee mee burpee n'elu mgbịrịgba. Laghachi na mmalite ma kwugharịa.

Ụkwụ Kettlebell na-ebuli: Kụọ kettlebell n'elu ụkwụ aka nri, gbuo ikpere, ma bulie ụkwụ aka nri gị n'ihu n'ihu wee pụta n'akụkụ. Gaa nwayọọ nwayọọ na njikwa.

3. Nnukwu Sprints

Gbanyụọ buns gị n'ime naanị nkeji iri site na usoro a na -agba ọsọ ọsọ ọsọ nke ị nwere ike ime na -enweghị igwe ịgba ọsọ, n'ime ma ọ bụ n'èzí!

Nkọwa mmega ahụ

Ndị na-agba bọọlụ: Agbapụ ụkwụ na -aga n'ihu glute, na -amịgharị aka na azụ ozugbo enwere ike.

Taya na-agba ọsọ: Guzo na ụkwụ obosara karịa obosara hip (dị ka a ga-asị na ị na-eguzo n'etiti taya abụọ). Pump ogwe aka gị na ikpere ikpere gị elu na n'akụkụ, na -edebe ụkwụ obosara, ozugbo enwere ike.

Akwa ikpere: Were ikpere na-agbago elu ruo n'obi gị ka ị nwere ike, jiri ụkwụ gị na-akwọ aka gị ngwa ngwa o kwere mee.

4. HIIT nkeji 10

Ezubere ọzụzụ ogologo oge siri ike maka ụbọchị mgbatị ahụ mebiri emebi. Nwalee ihe ọ calorieụ calorieụ kalori nkeji iri a oge ọ bụla, ebe ọ bụla (ọ zuru oke maka ime ụlọ nkwari akụ!)

Pịa ebe a maka mbipụta PDF nke atụmatụ mgbatị ahụ a.

Nkọwa mmega ahụ

Ndị na -eme ski: Guzo n'ụkwụ jikọta ọnụ, sekpuru ala, ma kụọ ogwe aka n'azụ gị. Wụ elu na aka nri, na -efegharị ogwe aka n'ihu gị, na -agbada n'ọnọdụ mbụ gị. Gaa n'ihu na-awụlikwa elu n'akụkụ gaa n'akụkụ ngwa ngwa ka ị nwere ike.

Squat malie ma pụọ: Guzo na ụkwụ ọnụ. Dụba na squat na ogwe aka azụ n'azụ gị, wee welie elu ngwa ngwa, na -efegharị ogwe aka n'elu. Ala n'ọnọdụ squat na ụkwụ úkwù-obosara dị iche, ma tụgharịa ogwe aka gị azụ ka ịwụli elu ozugbo. Tinyegharịa ozugbo ị nwere ike, jiri ụkwụ gị na -amali elu ma pụọ.

Onye na -agba skis: Guzosie ike na ụkwụ ọnụ, ogwe aka n'akụkụ. Malite ma weta ụkwụ aka ekpe gaa n'ihu na ụkwụ aka nri azụ ka ị na-erute aka nri elu na ogwe aka ekpe azụ (ọbụ aka chere ihu na ya). Jiri nwayọ daa ala wee wụgharịa ọzọ ozugbo, na -atụgharị ụkwụ na ogwe aka na mkpịgharị ihu ozugbo enwere ike.

Akụkụ akụkụ plank: Malite n'ọnọdụ plank kwụ ọtọ na ụkwụ ọnụ. Maba n'ụkwụ abụọ n'ime, na-akụda ikpere gaa n'èzí nke ikpere aka ekpe. Weghachi ụkwụ n'ụkwụ zuru oke, wee megharịa ọzọ ngwa ngwa n'akụkụ nke ọzọ. Nke ahụ bụ otu rep. Tinyegharịa ngwa ngwa dị ka ị nwere ike, na-atụgharị akụkụ oge ọ bụla.

Mwụli elu n'akụkụ gaa n'akụkụ: Guzo na obosara obosara ukwu, gbatuo ala, wee rute aka nri n'ala, dị nnọọ n'azụ ụkwụ aka nri. Pụpụ ụkwụ abụọ ma wụlịa elu na aka ekpe, na -agbada na squat, na -eru aka ekpe gaa na mpụga ụkwụ aka ekpe. Tinyegharịa ngwa ngwa o kwere mee, na-esi n'akụkụ ruo n'akụkụ.

Egwuregwu squat: Gbanyụọ n'ime squat ma weta ogwe aka n'ihu gị. Jikọta ụkwụ ọnụ, ka na -ejigide ọnọdụ squat, ka ị na -atụgharị azụ azụ n'akụkụ, na -ehulata ikpere. "Jack" na -apụ ma na -abanye ngwa ngwa o kwere mee na -apụtaghị na squat gị.

Ịnyịnya ibu na -agba ọsọ: Guzo na obosara obosara ụkwụ, ogwe aka n'akụkụ. Pịa úkwù azụ ma gbuo ikpere ka ọ gbadaa n'ime squat wee kwadebe maka ịgba ịnyịnya ibu, na-etinye aka n'okpuru ubu, na-eme ka ogwe aka kwụ ọtọ. Gbanwee ibu n'ime ogwe aka wee jiri ụkwụ malie, na-agba ikiri ụkwụ na nso n'úkwù. Ala nwere obosara ukwu ukwu wee wụlikwa elu, na -akwali aka n'azụ ahụ ka ị na -awụlikwa elu. Ala na ozugbo ikwugharị.

5. Cardio nke sitere n'ike mmụọ nsọ CrossFit

Ọbụlagodi na ịnweghị ike iru ya "igbe" dị gị nso, ngwa ngwa ngwa ngwa nke CrossFit a ga-agbagha ahụ gị niile ma mee ka ị na-afụ bọket. Ọ dị nnọọ mfe, ị chọghịdị eserese iji soro.

Otu o si arụ ọrụ: Mee 2 sekit dị n'okpuru ebe a, na-eme ọtụtụ reps dị ka o kwere mee (AMRAP) na 1 nkeji maka mgbatị ọ bụla.

Mmega ahụ

1. Nkwakọba: Guzoro ogologo na ụkwụ nwere obosara n'ubu, ogwe aka kwụ ọtọ n'ihu ahụ gị n'ogo ubu. N'ala dị ala ka ị nwere ike site n'ịkwanye úkwù azụ na ikpere ikpere. Kwụsịtụ, wee jiri nwayọọ nwayọọ gbalite n'ọnọdụ mmalite. Tinyegharịa ruo mgbe nkeji 1 rịrị, na -eburu ibu na ikiri ụkwụ, ọ bụghị mkpịsị ụkwụ, maka mmegharị ahụ niile.

2. Nri agba agba: Kpee ikpere n'ala na ụkwụ anọ niile, wee welie ikpere. Idebe ikpere na -ehulata, jiri ụkwụ aka ekpe na aka gaa n'ihu, wee jiri ụkwụ aka nri na aka nri gaa n'ihu iji mezue nzọụkwụ 1.

3. Pushups: Tinye aka ka obosara karịa na n'ahịrị na ubu n'ala, ụkwụ obosara hip. Jiri nwayọ gbadaa ahụ gị ruo mgbe obi gị fọrọ obere ka ọ metụ ala. Kwụsịtụ na ala, wee kwụghachi azụ n'ọnọdụ mbụ gị ozugbo enwere ike.

4. Nọdụ ala: Dinara ihu n'ala n'ala na ikpere na -ehulata na ụkwụ dị larịị. Debe mkpịsị aka gị n'azụ ntị. Bilie toso ka ọ nọdụ ala. Ntugharị ahụ kwesịrị ịdị mmiri mmiri, ọ bụghị nhịahụ. Jiri nwayọọ nwayọọ gbadaa azụ azụ n'ọnọdụ mmalite, na-edobe ikpere ụkwụ n'ahịrị na ahụ oge niile.

5. Burpees: Guzosie ike n'ụkwụ n'obosara ubu, wee squat ma tinye aka n'ala n'ihu ụkwụ. Hop ụkwụ azụ, wee gaa n'ihu ọzọ. Buli elu, na -enweta ikuku na welite aka elu. Ala dị nro ma kwugharịa ozugbo site n'iweda n'ime squat. Gaa n'ihu maka nkeji 1. (Tinye mgbakwunye mgbe ị nọ na plank pose maka ọtụtụ ihe ịma aka.)

Kalori gbara ọkụ: 115, dabere na nwanyị 140-paụnd, ọ nwere ike ịdị iche dabere na ọkwa mgbatị ahụ, ịdị arọ, na nhazi ahụ.

Nyochaa maka