Karolo ea Cardio

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Qala lenaneo le leng le le leng la ho ikoetlisa ka metsotso e 20 ea cardio, u khetha ho tsoa ho tse ling tsa tse latelang. Leka ho fapana mesebetsi ea hau, hammoho le matla a hau, khafetsa ho thibela lithaba le ho boloka lintho li le monate.Mohlala, kenyelletsa ho ikoetlisa ka nako ea 1-2 (bona mehlala e ka tlase) ka beke (empa e seng tse fetang 2). Mohlomong u ka tsamaea kapa ua matha ka Mantaha, ua etsa li-aerobics tsa mohato ka Laboraro 'me u leke lenaneo la leralleng holim'a mokoetlisi oa elliptical ka Labohlano.

Ho futhumala / Ho ya tlase Etsa bonnete ba hore u qala butle metsotso e 3-5 pele u eketsa matla, 'me kamehla u fokotse matla a hau metsotso e 2-3 pele u etsa ts'ebetso ea matla.

Khetho ea Cardio 1

Khetha mochine oa hau

Boemo bo tsitsitseng Lenaneo la mochine ofe kapa ofe oa cardio (joaloka treadmill, stair climber kapa elliptical trainer) ho ea ka letsoho, 'me ka mor'a ho futhumala ha nakoana, sebetsa ka matla a itekanetseng (o lokela ho bua ka lipolelo tse khutšoanyane ha u ntse u ikoetlisa) ho fihlela u qetile. Metsotso e 20 kaofela.

Karohano U ka khetha boemo ba leralleng ho o fe kapa o fe oa mechini e kaholimo bakeng sa ho chesoa ha k'halori hanyane hanyane.

Ho chesa khalori ea metsotso e 20: 100-180 *

Khetho ea Cardio 2

E ntše ka ntle

Boemo bo tsitsitseng Lace lieta tsa hau 'me u otle tseleng ea maoto metsotso e 20 ea ho tsamaea ka mokhoa o itekanetseng kapa ho matha (o lokela ho bua ka lipolelo tse khutšoane ha u ntse u ikoetlisa). U se ke ua lebala ho qala ka metsotso e seng mekae ka lebelo le bonolo.

Karohano U ka sebelisa metsotso e 1-2 ea ho matha (kapa ho tsamaea ka lebelo) ka metsotso e 3-4 ea ho tsamaea ka potlako ho chesa khalori e phahameng hanyane.

Ho chesa khalori ea metsotso e 20: 106-140

Khetho ea Cardio 3

Fumana sehlopha Haeba u khetha ho ikoetlisa le ba bang kapa u rata ho ba le taeo e eketsehileng, leba sehlopheng, joalo ka boikoetliso ba 'mele bo fokolang kapa bo tlase, mohato, kickboxing kapa Spinning. Haeba u lakatsa ho ikoetlisa u le hae, leka video ea boikoetliso. Le ha "The Cellulite Solution Workout" e hloka feela hore o etse metsotso e 20 ea pelo, o tla bona liphetho tse potlakileng le ho feta haeba o ka nka nako e teletsana.

Kakaretso ea metsotso e 20 ea ho chesa khalori: 130-178

Likhakanyo tsa likhalori li ipapisitse le mosali ea boima ba likilo tse 145.

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