Yürürken bunları yapan hızla kilo veriyor - CNN Türk - Limmonata.com

07.05.2022 – 12:22
Yürüme gibi fiziksel aktivite, kalori yakmanıza yardımcı olduğu için kilo kontrolü için önemlidir. Günlük rutininize 30 dakikalık tempolu yürüyüş eklerseniz, günde yaklaşık 150 kalori daha yakabilirsiniz. Tabii ki, ne kadar çok yürürseniz ve hızınız ne kadar hızlı olursa, o kadar çok kalori yakarsınız ayrıca bazı taktiklerle yaktığınız kalori miktarını 2 katına kadar çıkarmanız mümkün…
Yürüme gibi egzersizlerle yaktığınız kalori miktarını artırabilir, tükettiğiniz kalori miktarını azaltabilir veya her ikisini birden yapabilirsiniz.
Kilo vermek isteyen çoğu insan için günde 500 kalori açığı yeterlidir. Günde bir saat yürüyerek bu kalorilerin bir kısmını yakabilirsiniz.
DÜŞÜK KALORİLİ BİR DİYET UYGULAYIN
Çok sayıda çalışma, özellikle düşük kalorili bir diyetle birleştirildiğinde, yürüyüşün kilo kaybını desteklediğini doğrulamaktadır. Yürüyüş yaparken daha çok kalori yakmak için düşük kalorili bol proteinli bir diyet tercih etmelisiniz böylece kaslarınız daha hızlı güçlenecek ve yağ yakımınız artacak.
ÖNCE HIZLAN SONRA YAVAŞLA
Yürüyüş temponuzu kısa aralıklarla hızlandırmak ve nabzınızı yükseltmek kilo vermenizi kolaylaştırıyor ve daha çok kalori yakmanızı sağlıyor. Her 5 dakikada bir kere yürüyüşünüzün temposunu daha da arttırın ve bir süre sınırları zorlayın. Sonra kalp atışlarınız sakinleştiğinde bunu kontrollü olarak tekrarlayın.
HEDEFİ BÖLÜN
Hedefiniz günde 60 dakika yürümekse, bu süreyi 30 dakikalık iki yürüyüşe bölün. Yürüyüş sonrasında vücudunuz temponuza bağlı olarak yaklaşık 1 saat daha kalori yakmaya devam eder. Tek seferde uzun bir yürüyüş yapmaktansa kısa kısa zamanlara yaymak daha hızlı kilo vermenizi sağlar.
EĞLENCELİ ENGEBELER
Yokuşların daha çok kalori yaktırdığını biliyoruz ancak bu hiç eğlenceli değil… bunun yerine kayalıklar ya da kumda yürümek daha keyifli gelebilir. Rotanızı biraz zorlaştırmak kumsal yürüyüşleri, hafif dağlık bölgeler ya da büyük kayalıklar hem denge ve dikkatinizi geliştirirken hem de yaktığınız kaloriyi artırabilir.
AĞIRLIKLAR ÇOK İŞE YARIYOR
Üzerinizdeki ağırlıkların bu kadar etkili olacağını bilmesin her zaman yanınızda 2 litrelik büyük sulardan taşırdınız. Yürüyüş esnasında ellerinizde ağırlık olması yaktığınız kalorili 2 katına çıkarabilir.
Tempolu yürüyüş esnasında daha çok kilo vermek için ağırlık taşıyabilir ya da su şişenizi büyütebilirsiniz. Sırt çantanızı doldurmak da işe yarayacaktır.
BONUS: KALÇALARI SIKIN
Kalkık muhteşem kalçalar için squat yapmanıza gerek yok. Yürüyüş zaten poponuzu sıkılaştıracak ancak bu oldukça uzun sürebilir. Yürürken kalçaları sıkıp bırakarak kısa sürede onları sıkılaştırabilirsiniz.
En az 30 x 3 set yaparak 1 ayda gözle görünür bir fark yaratabilirsiniz.
Demirören Tv Holding A.Ş. – CNN ™ CNN Inc. A WarnerMedia Company. All Rights Reserved.

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Yürürken bunları yapan hızla kilo veriyor – CNN Türk

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