Lissafin Wasanni

Igiya Tsalle Ta Ƙone Kalori Kalkuleta

Wannan kayan aiki mai sauƙi zai taimaka maka ƙididdige adadin adadin kuzari da kuka ƙone lokacin tsalle igiya.

Calories sun ƙone Jumping Rope

Mataki
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mins
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Abubuwan da ke ciki

TSALLAH HANA ZUWA GA KOWA KOWA
Calories nawa ne aka ƙone igiyoyin tsalle?
Yawan adadin kuzari za ku iya ƙone a cikin 100, 200, da 500 skips?
Tsalle nawa kuke buƙata kowace rana don rage fam 1?

TSALLAH HANA ZUWA GA KOWA KOWA

Tsallakewa na iya zama babban motsa jiki ga duka jikinka. Ya ƙunshi duk manyan ƙungiyoyin tsoka kuma zai iya taimaka muku rasa nauyi da haɓaka haɓakar tsoka. Tsalle yana ƙara ƙarfin asali da ƙarfin ƙafa. Wannan motsa jiki yana kai hari kan kitsen cellulite wanda aka adana a cikin waɗannan wurare masu wahala masu nauyi.
Daga cikin duk zaɓuɓɓukan motsa jiki waɗanda zaku iya yi a cikin gidanku, tsallakewa shine mafi shahara. Kuma yana da sauƙi kuma mai daɗi. Tsallakewa shine kusan rabin motsa jiki na zuciya kamar yadda yake gudana na mintuna 45. Zaman tsallakewa na mintuna 10 zai ba ku matsakaicin motsa jiki na cardio. Idan kuna neman rasa nauyi amma har yanzu kuna jin daɗin yin shi, to tsallakewa shine mafi kyawun zaɓi.

Calories nawa ne aka ƙone igiyoyin tsalle?

Yawan adadin kuzari da aka ƙone ta lambobi daban-daban na tsallake ya dogara da waɗannan abubuwan:
Nauyin Jiki. Mutumin da ya fi nauyi zai ƙone calories masu yawa yayin wasan igiya fiye da wanda ke da jiki mai haske. Wannan shi ne saboda mutumin da ya fi su nauyi zai iya ƙona calories mai yawa lokacin hawan igiya. Na farko zai buƙaci makamashi mai yawa. Ƙarfafa aikin motsa jiki zai taimake ku ƙona calories masu yawa.
Ƙarfin (lambar tsallakewa a cikin minti daya) zai shafi tsarin rayuwa daidai da tsalle. Ƙimar MET ta tsallake-tsallake ta dogara ne da saurin da kuke yin juyin juya hali da adadin tsalle-tsalle. Za ku ƙone ƙarin adadin kuzari lokacin da kuke yin wannan.

Yawan adadin kuzari za ku iya ƙone a cikin 100, 200, da 500 skips?

Mutumin da ke da nauyin kilo 165 (75kg), zai iya ƙone kusan calories 15 a kowane minti daya, yana zaton zai iya yin tsalle 100 a minti daya. Wannan yana nufin za su ƙone calories 0.15 duk lokacin da suka yi tsalle. Tare da tsalle-tsalle 200, za su iya ƙona kusan adadin kuzari 30, kusan adadin kuzari 45 idan sun tsallake sau 300, da adadin kuzari 77 ga kowane tsalle-tsalle 500. Wannan yana tare da saurin sauƙi na mintuna 100 akan kowane tsalle.
Wannan yana ɗauka cewa za a iya kammala tsalle-tsalle 100 a cikin minti ɗaya. Waɗannan lambobin na iya canzawa yayin da ƙarfi da lokaci ke ƙaruwa. Yi la'akari da waɗannan mahimman abubuwan don tabbatar da cewa kuna ƙone mafi yawan adadin kuzari.
Musanya gudun kowane juyi a minti daya na iya taimakawa. Kuna iya yin tsalle-tsalle 150 a kowace awa, sannan ku matsa zuwa juyin juya hali na gaba don tsallakewa 100 kowane minti daya. Canje-canje tsakanin su biyun na iya taimaka muku rasa mahimman adadin kuzari. Wannan saboda jikinka zai amsa daban-daban ga motsa jiki. Kuna iya yin tsalle-tsalle 150 a cikin minti daya sannan ku canza zuwa wani juyin juya hali a cikin dakika 30 masu zuwa. Duk da haka, wannan zai buƙaci ƙarin tsoka, kuma zai sa ya yi wuya ga zuciya da huhu suyi aiki. Matsakaicin saurin daƙiƙa 120 zuwa 160 a ƙafa ɗaya (ƙimar MET 12.3) tana ƙone adadin kuzari 16 kowane minti ɗaya.
Kuna iya yin aiki har zuwa juyi 160 a minti ɗaya tare da aiki da yawa lokaci. Saitin mintuna 15 wanda shine juyi 160 a minti daya zai ƙone calories 241. Wannan adadin zai bambanta dangane da yawan nauyin da kuke da shi, amma yana da adadin kuzari 241.

Tsalle nawa kuke buƙata kowace rana don rage fam 1?

Tsalle igiya yana da fa'idodi da yawa ga zuciyar ku da tsoka.
Yana kusan daidai da asarar adadin kuzari 3500 ga kowane fam na kitse mai yawa. Don adadin kuzari 3500 da za a rasa a cikin mako guda kuna buƙatar rage adadin kuzari 500 kowace rana.
Kamar yadda aka fada a baya, adadin da ƙarfin adadin kuzari da aka ƙone a cikin minti daya lokacin da kuka tsalle igiya zai dogara da nauyin ku.
Minti guda na motsa jiki mai sauƙi, maimaituwar tsalle-tsalle (juyi 100 / minti) zai ƙone calories 15 ga kowane mutum 165-lb.
Waɗannan lambobin suna da ban mamaki idan aka yi la'akari da cewa sauran motsa jiki suna ƙonewa kaɗan.
Saitin tsalle-tsalle na mintuna 15 a juyi 100 / minti zai ƙone 231 Calories. Saiti uku a kowace rana na iya ƙone adadin kuzari 695. Wannan yana nufin za ku yi saiti 1500 kowace rana, da maimaita 4500 kowace rana. Duk da haka, idan kun sami damar kula da wannan adadin na kwanaki 5 za ku iya yin bikin saboda kawai kun ƙone 1 fam na man shanu. Da kun gama tsallakewa 27000 cikin kwanaki biyar. Ba za ku iya cewa zai yi sauƙi ba. Koyaya, idan wannan shine abin da kuke so, to dole ne ku saka cikin aikin.
Kodayake tsallakewa hanya ce mai kyau don rasa waɗannan adadin kuzari, zaku iya la'akari da ƙara shi zuwa shirin HIIT ko motsa jiki na aiki. Hakanan zaka iya saka idanu akan abincin ku don sanin sakamakon ƙarshe.

Parmis Kazemi
Mawallafin labarin
Parmis Kazemi
Parmis shine mahaliccin abun ciki wanda ke da sha'awar rubutu da ƙirƙirar sabbin abubuwa. Hakanan tana sha'awar fasaha kuma tana jin daɗin koyon sabbin abubuwa.

Igiya Tsalle Ta Ƙone Kalori Kalkuleta Harshen
Buga: Fri Jun 10 2022
A cikin rukuni Lissafin wasanni
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