Sengoli: Florence Bailey
Letsatsi La Creation: 19 La March 2021
Ntlafatsa Letsatsi: 22 November 2024
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Drink Clove and Lemon and Lose Belly Fat in 7 Days / Strong Drink to Lose Weight
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Litaba

Le hoja ho na le melemo e mengata ea ho ntlafatsa 'mele oa hau ntle le ho chesa lik'hilojule, haeba ho lahleheloa ke boima ba' mele kapa ho lahleheloa ke mafura e le sepheo sa hau, ho fumana hore na ke boikoetliso bofe bo chesang lik'hilojule tse ngata le ho li kenyelletsa mesebetsing ea hau ea ho chesa lik'halori ho ka ba monate. (BTW, boikoetliso bohle bo chesa likhalori ho tloha ha o sebelisa matla ho sisinyeha. Heck, ho lula feela moo ho lumella mmele oa hau ho etsa mesebetsi ea eona e nepahetseng ho chesa likhalori, empa ke bakeng sa pale e ngoe.)

Ts'ebetso ena ea metsotso e 30 ea ho ikoetlisa ka pelo e chesa likhalori kapele ka lebaka la mananeo a bona a sebetsang hantle le a sebetsang. U ka chesa lik'hilojule tse fihlang ho 500 ka letsatsi ka ho eketsa mekhoa ena lenaneong la hau. Bonus: E 'ngoe le e' ngoe ea lithupelo tse ka tlase e entsoe ke Taylor Ryan, mokoetlisi ea netefalitsoeng oa NASM, ho u thusa ho fumana liphetho ntle le ho qeta lihora u ikoetlisa.


Ebile, ha o hloke boikoetliso ho phethela lits'ebetso tsena tse chesang khalori (tse ts'oanang le ho ikoetlisa ka mokhoa o makatsang oa YouTube!). Hore na o batla ho ikoetlisetsa lapeng, kantle, hoteleng, kapa ho ikoetlisetsa boikoetliso ba 'mele sebakeng sa boikoetliso, re na le leano la ho ikoetlisa la lik'halori tse 500 bakeng sa hau. (E amanang: Litsela tse 30 tsa ho Chesa Likhalori tse 100+ Ntle le ho Leka)

Koetliso ea 500-Calorie 1: Nako ea ho ikoetlisa ea nakoana

Ho matha hoo e ka bang kamehla ho lula haufi le tlhōrō ea "ke boikoetliso bofe bo chesang lik'hilojule tse ngata" - le ka lebaka le utloahalang. Ho matha ka lebelo la li-MPH tse 7 ho bonesa likhalori tse ka bang 700 ka hora.

Ryan o qapile leano lena la nako e telele e le hore le lokele maemo ohle a ho ikoetlisa, empa le "motho ea qalang" ke mosebetsi o boima oa metsotso e 30 oa ho ikoetlisa ka pelo. ('Me haeba u e rata, ka sebele u lokela ho leka li-workouts tsena tse ling tsa nakoana.)

Haeba u sa rate treadmill, ikutloe u lokolohile ho etsa boikoetliso bona bo tukang ka khalori kantle. Ha ho se na taolo ea lebelo la dijithale, Taylor o khothaletsa "ho matha hamonate" bakeng sa nako ea metsotso e meraro le "ka potlako e sa thabiseng / mathōkong a lebelo le felletseng" bakeng sa lebelo le khuts'oane. (Hape leka phephetso ena ea matsatsi a 30 ea treadmill ha e le hantle monate.)


Ha se semathi? Latela litataiso tse ts'oanang bakeng sa ho tsamaea ka matla le / kapa linako tsa ho matha ho fapana le moo-hlokomela feela hore kakaretso ea likhalori tse 500 e ka fetoha haesale ho matha ho chesa likhalori tse ngata ho feta ho tsamaea.

Fumana Workout: Nako ea ho ikoetlisa ea nakoana

Koetliso ea likhalori tse 500: Phephetso ea Stair-Climber

Ha u khone ho emisoa ka ho hloa litepisi ho ea… kae kapa kae? Ha u mong. Hlohlelletsa lintho 'me u fumane liphetho tse potlakileng ka boikoetliso bona ba likhalori tse 500 ka li-dumbbells. Ka ho eketsa boima ba metsamao e sebetsang (o tla etsisa mesebetsi ea letsatsi le letsatsi joalo ka ho jara mekotla ea korosari litepising), o tla sebetsa mesifa e mengata hanghang mme o eketse khalori ea hau.

Taylor o khothalletsa ho sebelisa li-dumbbell tse boima ba lik'hilograma tse 3 ho isa ho tse 8 bakeng sa boikoetliso bona ba lik'halori tse 500, ho itšetlehile ka boemo ba 'mele. Haeba o kile oa ikutloa eka o ka lahleheloa ke botsitso, lula o bolokehile ka ho beha litekanyo tse tlase holima khomphutha ho fihlela o fumana leoto. Ntle le ha ho boletsoe ka tlase, jara li-dumbbells ka "mokotleng oa korosari," ho bolelang e le 'ngoe letsohong le leng le le leng joalo ka ha eka o ts'oere mekotla e' meli ea korosari, matsoho ka lehlakore. (E amanang: Litsela tse 5 tsa ho fumana boikoetliso bo botle ba litepisi tsa mapolanka)


Fumana boikoetliso: Phephetso ea Stair-Climber

500-Calorie Workout 3: Nako ea Nako ea ho Palama Baesekele

Khaotsa ho bilikisa mabili a hau baesekeleng eo e emeng, 'me u phahamise lintho holimo ka leeto lena la metsotso e 30 la ho ikoetlisa ha cardio. Palama tsela ea hau ho phethela boikoetliso ba lik'halori tse 500 tseo u ka li etsang setsing sa boikoetliso kapa lapeng haeba u na le baesekele ea hau e emeng. (E amanang: Mefuta e meng e Molemohali ea Libaesekele tsa Peloton Ho Amazon, Ho latela Litlhahlobo)

Fumana boikoetliso: Nako ea ho palama libaesekele

500-Calorie Workout 4: Phephetso ea Plyometric Rep

Ho ikoetlisa ka plyometric ke mokhoa o tiileng oa ho chesa likhalori le ho aha mesifa. Tloaelo ena e kopanya tse ling tsa metheo e metle ka ho fetesisa eo u ka e etsang bakeng sa ho ikoetlisa ha pelo ho ikoetlisetsa, lapeng kapa kantle. E sebetsa joang: U etsa boikoetliso bo bong le bo bong bo chesang khalori bakeng sa palo e bontšitsoeng ea reps. Etsa potoloho e feletseng ea ho ikoetlisa ea lik'halori tse 500 kapele kamoo ho ka khonehang (u ka ba ua qeta ka nako e ka tlase ho metsotso e 30!) U phomotse ha ho hlokahala.

Fumana Workout: Plyometric Rep Challenge

Mona ke mokhoa oa ho etsa lintho tsohle tse tsamaeang le ho ikoetlisa ka likhalori tse 500:

  • Mangole a Phahameng: Matha sebakeng seo, u isa mangole a hao sefubeng ka hohle kamoo u ka khonang, u pompa matsoho a hao kapele kamoo u ka khonang.
  • Li-squats tsa boima ba 'mele: Ema maoto a arohane ka bophara ba noka, matsoho ka mor'a hlooho (kapa ka ho toba ho tloha mahetleng a hau haeba u rata). Sutumelletsa letheka morao 'me u khumame mangole ho theohela ka tlung. Lirope li lokela ho bapa le fatše. Tlanya morao ho fihlela u eme. Ke rep. (Hopola liphoso tsena tsa squatting nakong ea boikoetliso ba lik'hilojule tse 500.)
  • Li-push up: Qala ka lepolanka la letsoho le otlolohileng ka matsoho a sephara hanyane ho feta le ho tsamaisana le mahetla. Sebopeho sa brace le ho pepeta glutes ha u ntse u theola 'mele ho fihlela sefuba se batla se ama fatše. Khefutsa tlase, ebe o sutumetsa ho qala kapele kamoo ho ka khonehang. Ke rep.
  • Alternate Lunges: Ema o telele ka maoto a bophara ba letheka. Tsamaea pele ka leoto le letona, o khumama mangole ka bobeli hore lengole le letona le feta leqaqailaneng, serethe se letšehali se phahamisitsoe. Khutlela morao moo u qalang teng ebe u pheta ka leoto le letšehali ho phethela 1 rep.
  • Likotlo tsa likoti: Ema o telele ka maoto a bophara ba letheka. Kick lirethe ho ea bohlasoa ba hau, ho pompa matsoho kapele le morao kapele kamoo u ka khonang. Tsoela pele ka lebelo le potlakileng ho fihlela u qetile makhetlo a 75.
  • Mountain Climbers: Ho tloha boemong ba lepolanka le felletseng, mangole "a matha" ka sefubeng kapele kamoo u ka khonang. Boloka konokono e sebelisana le nako eohle, 'me u potlakele ka hohle kamoo ho ka khonehang ntle le ho sekisetsa foromo.
  • Ho Phahamisa Leoto: Theoha maotong 'ohle ka liatla tse bataletseng fatše le bophara ba mahetla ka thoko. Ntle le ho lumella mokokotlo hore o phahame kapa o pota-potile, boloka mokokotlo o kopane ha u ntse u khumama lengole le letona 'me u phahamise leoto holimo ho fihlela serope se letona se bapile le fatše. Butle-butle theola morao ho ea sebakeng sa ho qala. Ke rep. Etsa 25 reps ka lehlakoreng le letona ebe u pheta ka ho le letšehali.

Koetliso ea likhalori tse 500: Likhahla tsa Potoloho ea Matla

Koetliso ena e chesang lik'halori e kenyelletsa li-kilomithara tse tharo ho tloha lipakeng tsa boikoetliso ba 'mele ho u thusa ho chesa likhalori tse 500+ le ho matlafatsa' mele oohle oa hau ka nako e le ngoe. Hape, ho netefalitsoe hore u tla hlola bolutu - u ke ke ua ba le nako ea ho lumella kelello ea hau ho lelera motsotsoana! U khetha ho se mathe? Tlolela baesekele ea ka tlung 'me u pedal sprints tsa hau ho e-na le hoo.

Fumana Boikoetliso: Quarter-Mile Dash

Mona ke mokhoa oa ho etsa lintho tsohle tse tsamaeang le ho ikoetlisa ka likhalori tse 500:

  • Likarolo tsa sefapano: Tšoara bolo e boima kapa dumbbell ka matsoho a mabeli ka pel'a sefuba, matsoho a otlolohileng, 'me u eme ka maoto ka bophara. Koba ka mangole ka bobeli le maoto a pivot ka ho le letšehali, u theolele bolo ka lehlakoreng le letšehali. Otlolla maoto hanghang, phahamisa bolo holimo, 'me u etele ka ho le letona. Etsa makhetlo a 8, ebe u chencha mahlakore (potoloha ka lehlakoreng le leng).
  • Ho oa ha pushups: Ho tloha boemong ba ho khumama, itumelle ho oela ka pele matsohong a hau. Butle-butle 'mele oa hau o kene pushup ebe o khutlela ho khumama.
  • Litšoantšo tsa marokho a 4 setulong kapa bolo:Leshano sefahleho se nang le matsoho se petelitsoe fatše, mangole a kobehile, lirethe ka holim'a bolo. Tšela leqaqailaneng le letona ka holim'a serope sa hao sa leqele, lengole le letona le lehlakoreng. Tobetsa serethe se ka letsohong le letšehali ho ea bolo mme u phahamise letheka ka hohle kamoo u ka khonang. Tšoara palo e le 'ngoe ebe u theola butle.
  • Lijeke tsa mokatong:Robala ka sefahleho fatshe kapa mmete. Eketsa matsoho le maoto hore e be sebopeho sa 'X' ebe u etsa 'jump jump jacks' sebakeng sena (ha ho na ho tlola hoa 'nete ho amehang).

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