Sebenzisa lezi zindlela ukushisa ama-calories amaningi phakathi nokusebenza kwakho kokuhamba
Ungashisa kanjani amakholori amaningi ngesikhathi sokusebenza kwakho kokuhamba? Inani lamakholori owashisayo lincike kwisisindo sakho, isivinini, amandla kanye nebanga lokuzivocavoca kwakho. Nazi izindlela eziyisikhombisa zokushintsha lokho.
1. Indlela Enhle Yokushisa Amakholori Angaphezulu: Hamba phambili
Lapho uhamba phambili, ama-calories angaphezu kwakho owashisayo. Indlela elula yokushisa ama-khalori amaningi alula ukuhamba phambili.
Gxila ukuqeqeshwa kwakho ekwakheni ibanga ngaphambi kokwakha ijubane. Khulisa kancane kancane isikhathi ohamba ngaso usuku ngalunye, unomgomo wokukwazi ukuhamba imizuzu engama-30 kuya kwangu-60 ngesikhathi. Hlela ukuhamba ngezinsuku ezinhlanu noma eziyisithupha ngesonto ngalinye. Ama-Calories ahambayo asusiwe nge-Mile
Burn Calories More Walking nge Mile
Lezi zindlela ezinhlanu ezilandelayo zizokwenza ukhiqize amakholori akho nge-mile ngokubandakanya imizimba eminingi noma ukwandisa amandla omzamo wakho.
2. Funda Ukuhamba Ngokushesha noma Racewalk
Uma uhamba ngesivinini esingamamitha angu-13 ubude ushisa amakhilogremu angamayela amaningi uma usebenzisa amaqembu amaningi ama-muscle, kanye nokwakha imisipha. Kodwa inzuzo enkulu kungenzeka ukuthi ungakwazi ukuhamba ngaphezu kwesikhathi esifanayo, ukuze ushise amakholori amaningi ngenxa yebanga elikhulayo.
Indlela Yokuhamba Ngokushesha .
Sebenzisa i-poles yokuhamba
Ukubamba amaphuzu okufaneleka kubhekana nalabo abangakwazi ukuhamba ngokushesha futhi bafuna ukushisa ama-khalori amaningi nge-mile ngayinye. Bangezela ukuqeqeshwa komzimba okuphezulu uma kusetshenziswa nge- Nordic Walking noma ama- Exerstriding techniques.
Bona indlela yokuhamba ngezinti zokuhamba .
4. Engeza izintaba noma izitebhisi
Uzoshisa amakholori angaphezu kweyhilomitha uma ugibela amagquma noma izitebhisi. Ushisa ama-calories angu-60% ngaphezulu kweyhilomitha ukuhamba ekukhuphukeni , futhi ushisa amakholori amane ngaphezulu ngomzuzu wokukhuphuka amaminithi. Uma ujabulela ukusebenza okuhamba ngezinyawo , kancane kancane wengezela ekusebenzeni kwakho, noma sebenzisa ukusebenza kwe- hill okwakhiwe kwisitatimende sakho.
5. Engeza ukuhamba okusheshayo ekuhambeni kwakho
Shintsha ijubane lakho ngesikhathi uhamba ukuze ungeze amandla futhi ushise amakholori ambalwa. Khetha i-stretch njengebhokisi lomuzi lapho uhamba khona ngokushesha ngangokunokwenzeka ngomzuzu owodwa noma amabili, bese uhamba kancane ngokuhamba kwakho okujwayelekile imizuzu embalwa, bese uphinda. Lokhu kuzokuvumela ukuba uhambe phambili ngesikhathi esifanayo futhi wakhe ikhono lakho lokuhamba ngokushesha. Uma ukwazi ukugijima, engeza izikhathi ezihambayo ngomzuzu noma ngaphezulu, njengoba kusebenza ukushisa ama-khalori angaphezu kokuhamba, futhi kuzokuvumela ukuba uqhubeke isikhathi esilinganayo.
6. Thatha isisindo esingaphezulu
Angikhuthazi ukwenza lokhu, njengoba amakhilogremu engeziwe asho ukunyuka okwengeziwe kumalungu akho. Kodwa uma wenza lokho, akufanele ungeze ngaphezu kwamakhilogremu angu-10 bese uyigqoka esikhwameni, isitsha sezinyosi noma ezinqulwini zakho ukuze umzimba wakho uhlale ulinganisiwe futhi ukuthunyelwa kwakho akulahliwe. Ukuhamba nge-posture embi noma ukufaka isisindo ezandleni zakho noma emilenzeni kungaholela ekulimaleni.
7. Burn Calories Ngesikhathi Ulala Ngokwakha Muscle
Ungashisa amakholori amaningi ngisho nalapho ulele ngokuqinisa imisipha. Uma ungeza imisipha emzimbeni wakho, ukwandisa isilinganiso sakho se-base basabolic, okungukuthi inani lamakholori oshisa usuku ngalunye ekuphumuleni. Uma ungumuntu omusha wokuhamba, uzokwakha umsila womlenze.
Ukuze uthole uhlelo lokuzivocavoca olulinganiselayo, kufanele futhi ubeke ithoni futhi wakhe imisipha ngokusebenza kwamandla okuqeqeshwa kwezinsuku ezimbili kuya kwezintathu ngesonto.
- Abahambahambayo Abaqalayo Abangenayo : Uzokwakha imisipha yomlenze njengoba ukwandisa isikhathi sakho nokuhamba kwakho. Gxila ekukhuliseni isikhathi osichitha uhamba.
Umhlahlandlela Wokuqala Wokuqala Ka-30 wabaqalayo - Abahamba ngezinkanyezi : Kwalabo abaye bahamba izinyanga noma iminyaka, kuzodingeka uguqule isitayela sakho sokuhamba ukwakha imisipha eminingi nje ekuhambeni. Inqubo ye-racewalking isebenzisa futhi yakha imisipha eminingi kunokuhamba njalo. Ngokufunda ukugijima , ungakha imisipha emisha bese ushisa amakholori amaningi nge-mile ngayinye.
- Awunasithakazelo ku-Racewalking : Kulabo abangenaso isithakazelo ku-racewalking ukwakha imisipha, kufanele wengeze ukuqeqeshwa kwamandla ohlelweni lwakho lokuvivinya masonto onke ngaphezu kokuhamba ukuze wakhe imisipha. Yenza imisebenzi yokuqeqesha amandla amabili kuya kwezinsuku ezintathu ngesonto.
Ukudla okungaphansi kuyisihluthulelo sokulahlekelwa isisindo
Ukuze uphumelele kakhulu ekunciphiseni isisindo, wazi ukuthi mangaki amakholori odlayo nokuthi mangaki ovuthayo ekuzivocavocavoca. Landelela ama-Calories wakho wokudla ukuze unciphise isisindo
Imithombo:
> Ainsworth BE, Haskell WL, uHerrmann SD, et al. 2011 Compendium of Physical Activities. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12.
I-TS, i-Earnest CP, i-Morss GM. "Ukuvivinywa kwendawo yezimpendulo zemizimba ehambisana ne-Nordic Walking." Res Q Exerc Sport. 2002 Sep; 73 (3): 296-300.