3 Txoj Hauv Kev Hlawv 500 Calories

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3 Txoj Hauv Kev Hlawv 500 Calories
3 Txoj Hauv Kev Hlawv 500 Calories

Video: 3 Txoj Hauv Kev Hlawv 500 Calories

Video: 3 Txoj Hauv Kev Hlawv 500 Calories
Video: Tsis Muaj Peev Xwm Yuav Ua Li Cas 2024, Lub peb hlis ntuj
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Poob qhov hnyav zoo li tsis yooj yim sua, tab sis nws tsis nyuaj li thaum koj kawm kom hlawv ntau calories ntau dua li koj noj. Yog tias koj tuaj yeem ua lub cev kom txaus kom hlawv 500 calories hauv ib hnub, koj yuav tuaj yeem poob phaus ib lub lis piam -lossis tag nrho phaus yog tias koj tuaj yeem hlawv lwm 500 los ntawm kev noj mov. Muaj ntau ntau txoj hauv kev, los ntawm kev khiav mus ua si nrog koj cov menyuam, yog li tsuas yog hloov kho thiab nrhiav ib txwm ua uas haum rau koj cov style.

cov kauj ruam

Txoj Kev 1 ntawm 3: Ua Qoj Ib Leeg Li Cas

Hlawv 500 Calories Kauj Ruam 1
Hlawv 500 Calories Kauj Ruam 1

Kauj ruam 1. Khiav ntawm kev xis nyob.

Kev khiav (ntawm lub treadmill lossis sab nraum zoov, ib leeg lossis nrog lwm tus, thiab lwm yam) yog ib txoj hauv kev zoo tshaj plaws los hlawv cov calories. Sim ua 10 km/h - lossis kwv yees li 1.5 km txhua kaum feeb - kom hlawv 500 calories hauv li 45 feeb. Yog tias koj xav tau, mus 15 km/h tsuas yog yuav tsum khiav 30 feeb.

  • Koj tuaj yeem ua "txhaj tshuaj" ntawm lwm qhov nrawm los hlawv ntau calories ntau dua hauv lub sijhawm tsawg.
  • Txhua qhov kev ncua deb thiab lub sijhawm qhov tau teev tseg saum toj no yog kwv yees thiab sib txawv raws li ntau yam xws li lub cev hnyav thiab cov metabolism. Feem ntau hais lus, cov lus qhia hauv kab lus no xav txog qhov tseem ceeb rau tib neeg ntawm 65 thiab 70 phaus.
Hlawv 500 Calories Kauj Ruam 2
Hlawv 500 Calories Kauj Ruam 2

Kauj Ruam 2. Taug kev thiab khiav qeeb qeeb yam tsawg ib teev

Yog tias koj xav kom tsis txhob khiav ib zaug, ua lwm yam "txhaj tshuaj". Qhov tsis zoo yog qhov haujlwm no siv sijhawm ntev dua los siv (li 8 km/h kom hlawv 500 calories).

Yog tias koj tsuas yog taug kev (li 5 km/h), koj yuav hlawv 500 calories hauv 90 feeb

Hlawv 500 Calories Kauj Ruam 3
Hlawv 500 Calories Kauj Ruam 3

Kauj Ruam 3. Hiking hauv lub tiaj ua si ib teev lossis ob teev

Koj tuaj yeem hlawv 500 calories hauv 90 feeb ntawm txoj kev yooj yim. Yog tias koj taug kev nrawm dua lossis npog thaj av tsis sib xws, xws li toj thiab lwm yam, koj tuaj yeem txo lub sijhawm no mus rau 60 feeb lossis tsawg dua.

Nrog rau qhov sib txawv ntawm qhov sib txawv (thaj av thiab lwm yam), nws nyuaj rau txiav txim siab lub sijhawm tshwj xeeb xav tau los hlawv 500 calories. Teem tseg yam tsawg ib teev rau qhov haujlwm

Hlawv 500 Calories Kauj Ruam 4
Hlawv 500 Calories Kauj Ruam 4

Kauj Ruam 4. Kawm ua luam dej

Ib tus neeg ib txwm tuaj yeem hlawv txog 500 calories hauv tsawg kawg 60 feeb ntawm kev ua luam dej ntawm qhov nrawm. Yog tias koj tuaj yeem ua luam dej ntawm qhov nrawm, koj tuaj yeem hlawv qhov nyiaj ntawd hauv 40 lossis 45 feeb.

Hauv qhov no, qhov nruab nrab nrawm yog sib npaug ua rau kwv yees li 66 teev hauv ib lub pas dej 35 m (piv txwv li ua luam dej 1.5 km tag nrho)

Hlawv 500 Calories Kauj Ruam 5
Hlawv 500 Calories Kauj Ruam 5

Kauj Ruam 5. Caij tsheb kauj vab nyob ruaj ruaj lossis tsis tu ncua

Caij tsheb kauj vab rau 40 txog 70 feeb kom hlawv 500 calories (nyob ntawm koj qhov nrawm). Qhov no mus rau ob qho tib si tsis tu ncua thiab nyob ruaj ruaj.

  • Ntawm qhov nrawm nrawm (piv txwv li, txhawm rau txhawm rau hws), koj yuav hlawv 500 calories hauv 60 feeb.
  • Koj tuaj yeem siv chav kawm kiv kom hlawv qhov nyiaj ntawd mus txog 20 txog 30 feeb, nyob ntawm koj qhov kev tawm dag zog.
Hlawv 500 Calories Kauj Ruam 6
Hlawv 500 Calories Kauj Ruam 6

Kauj Ruam 6. Siv tus neeg nce ntaiv

Tus neeg nce ntaiv kuj tseem pab hlawv 500 calories hauv lub sijhawm luv. Siv sijhawm li 45 txog 50 feeb ntawm kev tawm dag zog kom tau txais qhov txiaj ntsig xav tau. Txawm li cas los xij, yog tias koj xav tau kev cob qhia ntawm tus ntaiv ib txwm, ntxiv lwm 30 feeb rau kev tawm dag zog.

Tsis muaj dab tsi thaiv koj ntawm kev nce thiab nqis ntaiv ntev hauv cov chaw pej xeem

Hlawv 500 Calories Kauj Ruam 7
Hlawv 500 Calories Kauj Ruam 7

Kauj Ruam 7. Dhia hlua ob peb zaug hauv ib hnub

Dhia hlua rau 50 feeb yog tias koj tuaj yeem ua tau, tab sis tsis txhob tso tseg yog tias txoj haujlwm no zoo li tsis yooj yim sua. Koj tseem tuaj yeem siv sijhawm tsib feeb so los ntawm kev ua haujlwm lossis mus txog kaum tsib feeb so tag nrho hnub ntawd.

Koj tuaj yeem ua ke cov haujlwm no nrog lwm tus. Piv txwv li: dhia hlua rau 25 feeb thiab khiav 30 zaug hauv ib hnub kom hlawv 500 calories

Hlawv 500 Calories Kauj Ruam 8
Hlawv 500 Calories Kauj Ruam 8

Kauj Ruam 8. Ua qoj ib ce qoj ib ce kom zoo

Chav kawm aerobics zoo suav nrog cov txiaj ntsig zoo nrog kev zoo siab, vim nws yog lub sijhawm zoo los hlawv cov calories thiab muaj kev lom zem nrog phooj ywg lossis neeg txawv. Ntawm qhov nrawm nrawm, koj yuav hlawv 500 calories hauv 50 feeb. Ntawm qhov qeeb qeeb, nce lub sijhawm mus rau 70 feeb.

Vim tias kev qoj ib ce aerobic hauv pas dej tsis muaj zog ntau vim yog kev ntoj ncig, koj yuav tsum siv sijhawm ob zaug los hlawv 500 calories

Hlawv 500 Calories Kauj Ruam 9
Hlawv 500 Calories Kauj Ruam 9

Kauj Ruam 9. Ua ib teev lossis ob teev ntawm yoga

Ob teev ntawm yoga hlawv 500 calories. Tsis tas li, yog tias koj ua ke cov haujlwm nrog lwm txoj hauv kev, koj tuaj yeem txo lub sijhawm ib teev.

Tib yam mus rau cov uas nyiam Pilates: 500 calories hauv ob teev

Txoj Kev 2 ntawm 3: Hlawv Calories nrog Kev Ua Si Ua Si

Hlawv 500 Calories Kauj Ruam 10
Hlawv 500 Calories Kauj Ruam 10

Kauj Ruam 1. Ua kis las xws li ncaws pob lossis ntaus pob

Lub sijhawm koj yuav tsum nqis peev hauv kev ncaws pob yog nyob ntawm nws qhov hnyav thiab hom. Zuag qhia tag nrho, cov kis las uas koom nrog kev tawm dag zog ntau dua hlawv ntau calories hauv sijhawm tsawg dua.

  • Xyaum ntaus pob lossis dodgeball li 60 feeb.
  • Yog tias koj nyob ntawm ntug dej hiav txwv, ua si ntaus pob ntaus pob puam rau 60 feeb. Tsuas yog nco ntsoov siv tshuaj pleev thaiv hnub thiab ua kom koj tus kheej ntub dej kom koj thiaj tsis mob.
  • Ua si racquetball li ntawm 55 feeb lossis siv lub hnab xaum xaum txog 55 feeb.
  • Ua si ncaws pob li 45 feeb thiab ntxiv rau.
Hlawv 500 Calories Kauj Ruam 12
Hlawv 500 Calories Kauj Ruam 12

Kauj Ruam 2. Siv chav kawm 50 feeb ntaus nrig

Ib tus neeg ib txwm tuaj yeem hlawv txog 500 calories hauv 50-feeb kev ntaus nrig ntaus nrig. Txawm li cas los xij, nco ntsoov rho sijhawm uas koj siv tau txais kev qhia qhia los ntawm lub sijhawm no.

Hlawv 500 Calories Kauj Ruam 13
Hlawv 500 Calories Kauj Ruam 13

Kauj ruam 3. Caij nees.

Caij nees rau ob teev hlawv txog 500 calories, tab sis qhov nyiaj no nce rau cov uas ua kom nrawm dua lossis koom nrog hauv kev sib tw thiab kev cob qhia.

Tsuas suav nrog lub sijhawm koj siv caij nees, tsis so. Yog tias tsim nyog, nce los ntawm ob txog peb teev

Hlawv 500 Calories Kauj Ruam 14
Hlawv 500 Calories Kauj Ruam 14

Kauj Ruam 4. Nce

Kev nce toj yog ib txoj hauv kev txias heev los hlawv cov calories thiab ua kom ze rau qhov. Yog tias koj tau ntsib thiab tau kawm tiav, ua cov haujlwm li 40 txog 60 feeb. Yog tias tsis yog, xyaum nws rau tib lub sijhawm ntawm chav dhia ua si (qhov twg muaj cov kws qhia tsim nyog).

Lub zog uas lub cev siv thaum lub sijhawm nce toj (txawm nyob hauv qhov xwm txheej lossis tsis yog) sib txawv raws qhov nyuaj ntawm kev ua

Hlawv 500 Calories Kauj Ruam 17
Hlawv 500 Calories Kauj Ruam 17

Kauj Ruam 5. Canoe

Ua 60 feeb ntawm canoeing txaus, tab sis koj tuaj yeem hloov qhov haujlwm "ntuj" rau lub tshuab rowing ntawm lub chaw dhia ua si thiab qhia rau tib lub sijhawm.

Qhov no tsuas suav nrog lub sijhawm koj siv duav, tsis yog so

Hlawv 500 Calories Kauj Ruam 18
Hlawv 500 Calories Kauj Ruam 18

Kauj Ruam 6. Kawm caij nthwv dej

Qhov no yooj yim dua rau cov uas nyob ntawm ntug dej hiav txwv. Caij nthwv dej kwv yees li 60 feeb twb zoo dua lawm!

  • Yog tias koj tsis nyob ntawm ntug dej hiav txwv, tab sis muaj dej ntws, pas dej thiab zoo ib yam ze rau koj lub nroog, ua tus tuav lub duav rau tib lub sijhawm.
  • Qhov tseeb lom zem: lub cev siv tsib mus rau xya teev thaum nthwv hauv internet kom hlawv 500 calories!
Hlawv 500 Calories Kauj Ruam 19
Hlawv 500 Calories Kauj Ruam 19

Kauj Ruam 7. Mus tawm suab seev cev

Yuav luag txhua tus nyiam ua las voos! Kev ua haujlwm hlawv txog 500 calories hauv 50 feeb, nyob ntawm tus neeg lub nrawm thiab lub cev.

  • Piv txwv li, ib teev ntawm salsa hlawv 290 calories, thaum tib lub sijhawm ntawm kev ua las voos lossis qee qhov kev seev cev niaj hnub hlawv txog 310 thiab kev seev cev hauv plab hlawv 250.
  • Ntawm qhov tod tes, qee yam muaj zog ntxiv ntawm kev seev cev, xws li zumba, hlawv 500 calories hauv li 50 txog 60 feeb.

Txoj Kev 3 ntawm 3: Ua cov haujlwm txhua hnub

Hlawv 500 Calories Kauj Ruam 20
Hlawv 500 Calories Kauj Ruam 20

Kauj ruam 1. Ua ib co vaj.

Ua ob teev ntawm kev ua teb (txiav nyom, cog zaub, thiab lwm yam) ib hnub hlawv ntau calories, tsuav koj hnyav hnyav.

  • Mus ncig lub tsev saib xyuas cov nyom, vaj thiab lwm qhov chaw kom hlawv 500 calories.
  • Koj kuj tseem tuaj yeem ua cov haujlwm no nrog lwm tus, xws li khiav ncig lub tsev.
Hlawv 500 Calories Kauj Ruam 21
Hlawv 500 Calories Kauj Ruam 21

Kauj Ruam 2. Ntxuav ib puag ncig lub tsev

Qhov no yuav tsis yog yam koj nyiam tshaj plaws, tab sis tsawg kawg nws hlawv calories! Zuag qhia tag nrho, ntxuav sab nraum koj lub tsev li 50 txog 80 feeb kom hlawv 500 calories. Koj tuaj yeem khaws cov thoob khib nyiab, cheb tsev, daus daus (yog tias koj nyob hauv qhov chaw uas nws los nag), thiab ntxiv rau.

Ua txhua yam los ntawm txhais tes lossis nrog cov cuab yeej ib txwm los txhawm rau ua kom cov calories hlawv tau zoo

Hlawv 500 Calories Kauj Ruam 22
Hlawv 500 Calories Kauj Ruam 22

Kauj Ruam 3. Ntxuav sab hauv tsev

Siv ob teev los ntxuav lub tsev yog txhaj tshuaj thiab poob kom hlawv 500 calories. Qhov no suav nrog ntau yam haujlwm xws li cheb, txhuam, ntxuav chav dej, saib xyuas cov tais diav thiab ntxhua khaub ncaws, thiab lwm yam.

Koj tuaj yeem txo lub sijhawm no 15 lossis 20 feeb yog tias koj mloog nkauj thiab seev cev thaum koj ntxuav. Txhua yam tau txais kev lom zem dua

Hlawv 500 Calories Kauj Ruam 23
Hlawv 500 Calories Kauj Ruam 23

Kauj ruam 4. Ua si guitar.

Ua si guitar sawv ntsug hlawv 500 calories hauv li ob teev thiab kaum feeb. Koj yuav siv sijhawm tsawg dua los xaiv cov nkauj zoo, tab sis ntau lub sijhawm xaiv qee yam nyob ntsiag to.

Qhov kwv yees li 130 feeb no tsuas yog rau cov uas ua si sawv ntsug. Leej twg ua si zaum xav tau sijhawm ob zaug ntau dua

Hlawv 500 Calories Kauj Ruam 24
Hlawv 500 Calories Kauj Ruam 24

Kauj Ruam 5. Ua si nrog koj cov menyuam

Yog tias koj muaj menyuam, ua si nrog lawv li 90 feeb kom hlawv 500 calories. Raus koj tus kheej hauv kev lom zem thiab txav mus los ntau.

  • Ua si tag, ncaws pob lossis zais thiab nrhiav.
  • Cov menyuam yaus xav tau tsawg kawg 60 feeb ntawm kev tawm dag zog lub cev nruab nrab txhua hnub. Ib nrab teev ntxiv yuav ua rau koj cov menyuam muaj kev zoo siab nrog koj lub tuam txhab!
Hlawv 500 Calories Kauj Ruam 25
Hlawv 500 Calories Kauj Ruam 25

Kauj Ruam 6. Tawm mus taug kev

Koj tuaj yeem hlawv 500 calories taug kev rau ob teev thiab 15 feeb hauv ib hnub.

Muab koj cov sijhawm so los ntawm lub sijhawm no, xws li thaum koj nres thiab zaum lossis mus rau chav dej

Hlawv 500 Calories Kauj Ruam 26
Hlawv 500 Calories Kauj Ruam 26

Kauj Ruam 7. Ua si nrog cov khoom niaj hnub

Txawm tias cov kev ua si yooj yim no pab txhawm rau hlawv calories. Koj yuav tsum tau txav mus ntau kom hlawv 500, tab sis tsawg kawg txhua qhov txav mus rau koj lub hom phiaj.

  • Koj tuaj yeem ntaus koj cov ntiv tes ntawm lub rooj, viav vias koj txhais ceg thaum koj zaum, thiab taug kev rov qab thaum koj nyob hauv xov tooj.
  • Koj tuaj yeem hlawv tsawg kawg 350 calories nrog tsawg zog.
Hlawv 500 Calories Kauj Ruam 27
Hlawv 500 Calories Kauj Ruam 27

Kauj Ruam 8. Hloov pauv txhua yam uas tau siv los ntawm lwm txoj hauv kev

Qhov no mus rau txhua yam los ntawm tus ntaiv thiab of the elevator rau lub rooj zaum muaj log (rau cov uas siv nws, tau kawg). Ob teev ntawm "ntuj" cov haujlwm zoo li no txaus los hlawv 500 calories.

  • Siv lub of elevator, tus neeg nce qib thiab cov zoo li cuam tshuam ntau hauv kev hlawv calories.
  • Sim siv lub hauv paus ntsiab lus no rau txhua yam hauv koj lub neej, tsis yog lub sijhawm tshwj xeeb thiab kev mus ncig luv luv.

Lub tswv yim

  • Yog tias koj tsis pom ib qho ntawm cov kev tawm dag zog no, sim sib txawv thiab ua ke qee qhov ntawm lawv kom hlawv 500 calories. Nyob ntawm rooj plaub, koj tseem tuaj yeem txo lub sijhawm thiab nce kev siv zog ntawm kev ua ub no.
  • Nco ntsoov tias lub sijhawm xav tau sib txawv nrog txhua tus neeg qhov hnyav thiab cov metabolism. Yog li ntawd, cov lus qhia hauv kab lus no tsis yog qhov tshwj xeeb. Feem ntau, cov uas hnyav dua yuav tsum tau qhia ntev dua.
  • Ib zaug ntxiv: cov lus qhia saum toj no feem ntau yog rau cov uas hnyav 64 txog 68 kilos.

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