Qoraa: Bobbie Johnson
Taariikhda Abuurista: 7 Abriil 2021
Taariikhda Cusboonaysiinta: 19 Noofeembar 2024
Anonim
Wounded Birds - Episode 5 - [Multi Lang. Subtitles] Turkish Drama | Yaralı Kuşlar 2019
Dareemoleyad: Wounded Birds - Episode 5 - [Multi Lang. Subtitles] Turkish Drama | Yaralı Kuşlar 2019

Qanacsan

Waxaa laga yaabaa inaadan haysan saacad aad ku qaadato jimicsiga maanta - laakiin sidee ku saabsan shan daqiiqo si aad u jimicsato adigoon xitaa ka bixin guriga? Haddii lagugu cadaadiyo wakhti, 300 ilbiriqsi ayaa ah waxa kaliya ee aad u baahan tahay jimicsi waxtar leh. Runtii! “Dhaqdhaqaaqyada saxda ah, wax badan ayaad ku urursan kartaa shan daqiiqo, gabi ahaanba way ka fiican tahay inaad ka booddo jimicsigaaga oo dhan,” ayay tiri tababaraha shahaadaysan Michelle Dozois, oo iska leh milkiilaha Breakthru Fitness ee Pasadena, Calif. QAAB.

Marka marka xiisadda jadwalka xigta - waqtiga kama dambaysta ah ee shaqada, dukaamaysiga fasaxa ama booqashooyinka qaraabada - ay ku hanjabto inay kor u qaadi doonto jadwalkaaga jimicsiga, waxaad haysataa qorshe gurmad ah. Dooro yoga dhaqsaha badan, Pilates ama wareegga xoogga-miisaanka-kaliya, ama xarig dhammaan saddexda si aad u yeelato kulan 15-daqiiqo oo aad u daran. Kaliya xusuusnow: Aad ugu fiirso foomkaaga iyo farsamadaada si aad u kordhiso kaloriinta gubashada iyo faa'iidooyinka jirka. Ka fakar jimicsiyadan yar-yar inay yihiin fadhiyada "tayada ka badan tirada" - oo joog xardho, xitaa inta lagu jiro xilliga fasaxa waalan.


Saddex-dhammaan

Barnaamij kastaa keligiis buu ku fiican yahay, laakiin halkan waxaa ku yaal xoogaa kala duwanaansho ah si ay kaaga caawiyaan inaad xitaa wax badan ka hesho.

Isku dar tilmaamaha tababarka Haddii aad haysato wax ka badan 5 daqiiqo, isku day inaad ku celiso isla barnaamijka inta jeer ee jadwalkaagu kuu ogolaado, ama samee 2 ama dhammaan 3 ka mid ah dib-u-celinta. (Haddii aad sameyso wax ka badan 1 jimicsi, kaliya samee diirimaad jimicsiga ugu horreeya iyo qaboojinta jimicsiga ugu dambeeya.) Waxaad sidoo kale samayn kartaa jimicsigaaga oo fidsan maalinta oo dhan sida wakhtigu kuu oggol yahay. Haddii aad dhammaystirto 3 ama ka badan jimicsi hal maalin gudaheed, qaado maalin nasasho ka hor intaadan samayn midda xigta si aad u siiso murqahaaga wakhti ay ku soo kabtaan.

Cardio Rx Ka sokow jimicsigan, ujeedo inaad hesho 20-45 daqiiqo oo wadnaha ah 3-6 maalmood usbuucii. U fiirso qorshe kasta oo tababar si aad u ogaato sida loo sameeyo kalfadhiyada wadnahaaga oo dhammaystira tababarka aad dooratay.

Dib u eegis loogu talagalay

Xayeysiis

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