Sesiphi isiXhobo sokuPhila esitshisa ezona Calories Zininzi? -Hongxing

Xa kufikwa kwimpilo, ukutshisa iikhalori kuyinjongo ephambili yabaninzi. Nokuba ujonge ukunciphisa umzimba, ukuphucula impilo yentliziyo, okanye ukomelela ukomelela ngokupheleleyo, ukwazi ukuba sesiphi isixhobo esonyusa ukutshiswa kweekhalori kunokuba luncedo kakhulu. Oomatshini abahlukeneyo bokufaneleka banikezela ngeenzuzo ezahlukeneyo, kodwa abanye bagqama ngokufanelekileyo kunye nokusebenza kakuhle. Apha, siphonononga izixhobo zokuzilolonga ezitshisa iikhalori ezininzi kwaye kutheni zisebenza kakuhle.

Ii-Treadmills

I-Treadmills yenye yezona zinto zidumileyo zezixhobo zokuzilolonga, kwaye ngesizathu esihle. Bavumela abasebenzisi ukuba bahambe, babaleke, okanye babaleke ngezantya ezahlukeneyo kunye nokuthambeka, kubenza babe nezinto ezininzi ezahlukeneyo. Ukubaleka kwi-treadmill ngesantya esiphakathi kunokutshisa malunga neekhalori ezingama-600 ukuya kuma-800 ngeyure, kuxhomekeke kubunzima bomntu kunye nokuqina komthambo. Ukuhamba ngokuhamba okanye ukubaleka kunokunyusa ngakumbi inkcitho yekhalori ngokongeza ukuxhathisa kunye nokubandakanya amaqela amaninzi emisipha.

Iibhayisekile ezimileyo

Iibhayisekile ezimileyo, ngakumbi iintlobo ezijikelezayo, zaziwa ngokutshisa iikhalori zazo. Iklasi ye-spin enzulu inokutshisa phakathi kwe-500 ukuya kwi-700 yeekhalori ngeyure. Ubunzima bunokulungiswa ngokunyusa ukuchasana kunye nesantya, okwenza kube lula kumanqanaba ahlukeneyo okufaneleka. Iibhayisekile ezimileyo nazo zinempembelelo ephantsi, zinciphisa umngcipheko wokulimala kwamalungu ngelixa zibonelela ngoqeqesho olubalaseleyo lwentliziyo.

Oomatshini bokubhexa

Oomatshini bokubheqa banika umthambo wokuzilolonga umzimba wonke, bebandakanya izihlunu zomzimba ezingasentla nezisezantsi. Olu nxibelelwano lubanzi lukhokelela ekutshisweni kweekhalori eziphezulu, kaninzi phakathi kwama-600 ukuya kuma-800 eekhalori ngeyure. Intshukumo yokubhexa idibanisa uqeqesho lwamandla kunye ne-cardio, okwenza kube yindlela efanelekileyo yokutshisa iikhalori kunye nokwakha imisipha ngaxeshanye. Ifomu efanelekileyo ibalulekile ekwandiseni izibonelelo kunye nokuthintela ukulimala.

Abaqeqeshi be-Elliptical

Abaqeqeshi be-Elliptical bathandwa ngenxa yempembelelo yabo ephantsi, okwenza ukuba bafanelekele abantu abanemiba edibeneyo. Nangona impembelelo ephantsi, i-ellipticals inokutshisa inani elikhulu leekhalori, ukusuka kwi-500 ukuya kwi-700 yeekhalori ngeyure. Izibambo ze-double-action handles zibonelela ngokuzilolonga komzimba ophezulu, ngelixa i-pedaling action ijolise kumzimba ophantsi, uqinisekisa iseshoni yokuzivocavoca umzimba ogcweleyo.

Abakhweli bezinyuko

Abakhweli bezinyuko, okanye oomatshini bokunyuka, balinganisa isenzo sokunyuka izinyuko, eyindlela esebenzayo yokutshisa iikhalori kunye nokwakha amandla asezantsi omzimba. Iyure xa ukhwele izinyuko unokutshisa malunga nama-500 ukuya kuma-700 eekhalori. Intshukumo eqhubekayo yokunyathela ijolise kwi-glutes, amathanga, kunye namathole, ukubonelela ngokuzilolonga okuphantsi komzimba ngelixa kukhulisa impilo yentliziyo.

Oomatshini boQeqesho lweXesha eliPhezulu (HIIT).

I-HIIT ifumene ukuthandwa ngokusebenza kwayo ekutshiseni iikhalori ngexesha elifutshane. Oomatshini be-HIIT, abafana ne-Assault AirBike okanye i-SkiErg, bayilelwe ukuxhasa olu qeqesho lubukhali. Ukuzilolonga kwe-HIIT kubandakanya ukugqabhuka okufutshane komgudu omkhulu olandelwa ngamaxesha amafutshane okuphumla. Le ndlela inokutshisa ukuya kwi-600 ukuya kwi-900 yeekhalori ngeyure, kuxhomekeke kubukhulu kunye nomgudu ngamnye. I-HIIT nayo inefuthe elihlala ixesha elide, inyusa izinga le-metabolic kwiiyure emva kokusebenza.

Ukuqukumbela

Ukukhetha izixhobo ezifanelekileyo zokuzilolonga kuxhomekeke kwizinto ozikhethayo, amanqanaba empilo, kunye neenjongo ezithile. Noko ke, ukuba eyona njongo iphambili kukutshisa ii<em>calories, aba matshini bakhankanywe ngasentla balolona khetho lusebenzayo. I-Treadmills, iibhayisikili ezimileyo, oomatshini bokukhwela, i-ellipticals, i-stair climbers, kunye noomatshini be-HIIT ngamnye unikezela ngeenzuzo ezikhethekileyo kwaye unokunceda ukufezekisa inkcitho ebalulekileyo yeekhalori.

Ukubandakanya iindidi ezahlukeneyo zaba matshini kwindlela yakho yokomelela kunokuthintela isithukuthezi kunye nokuqinisekisa irejimeni yokuzilolonga egcweleyo. Ukongeza, ukudibanisa le mithambo kunye nokutya okunokulinganisela kunye ne-hydration efanelekileyo kunokuphucula ngakumbi ukwehla kobunzima kunye nempilo yonke. Nokuba kusekhaya okanye kwindawo yokuzivocavoca, ukusebenzisa amandla okutshisa iikhalori zaba matshini bokuqina kunokukunceda ukuba ufikelele usukelo lwakho lokufaneleka ngokufanelekileyo.