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[title] => Pješačenje je dobro za zdravlje, a pomaže i u mršavljenju: evo kako i koliko hodati da biste učvrstili stražnjicu, trbuh i noge te izgubili cijeli konfekcijski broj
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Brzim, žustrim hodanjem može se sagorjeti jednaka količina masnog tkiva kao i trčanjem. Zadovoljna.hr donosi jednostavan plan s kojim u šest tjedana možete postati mršaviji za jedan konfekcijski broj, odnosno za pet do osam kilograma.
Pola sata brzog hodanja četiri do šest puta tjedno pomoći će vam da poboljšate tonus bedara, učvrstite stražnjicu i smanjite opseg struka.
Za ostvarivanje rezultata ključno je pravilno držanje tijela - uspravite se, opustite ramena i gurnite ih prema natrag te uvucite mišiće trbuha.
Pravilnim brzim hodanjem poboljšat ćete i zdravlje srca te smanjiti rizik od dijabetesa.
Kanadska studija zaključila je da su žene koje su hodale žustro sat vremena dnevno 14 tjedana smanjile masno tkivo na trbuhu za dvadeset posto, a da nisu promijenile prehrambene navike.
Hodajte tako da prvo dotaknete tlo petom, a zatim cijelom dužinom stopala. Da biste ubrzali tempo hodanja, skratite korak. Za maksimalne rezultate ove jednostavne i efektne tjelovježbe ruke držite opuštene uz tijelo, i njišite ih kontrolirano naprijed-nazad.
Portal Zadovoljna predlaže da broj koraka računate pedometrom, a dobar početni cilj je 10.000 koraka, što je ekvivalent udaljenosti od sedam do osam kilometara.
Dobro bi bilo nabaviti i kvalitetne tenisice koje dobro drže stopalo. Dobre tenisice štitit će stopala, koljena i donji dio leđa te će hodanje u njima biti lakše.
Hodanje je izvrstan izbor u svako doba dana, ali vježbanje ujutro potaknut će rad metabolizma te ćete tako sagorjeti više kalorija tijekom dana.
Ne zaboravite ponijeti sa sobom i bočicu vode kako nebiste bili dehidrirani.
Svaki tjedan promijenite rutu kojom hodate kako bi vam vježbanje bilo zanimljivije.
Postavljajte si dodatne izazove, primjerice hodajte brže ili uzbrdo, a, ako možete, ponesite i nekakav teret.
Mijenjajte ritam, intenzitet i teren i za svaki dan si postavite drugačije ciljeve. Na primjer, zadajte si neko odredište, prijeđite dodatnih petsto koraka kad se umorite, ili srušite prethodni rekord.
Ako vam treba dodatna motivacija, povedite prijateljicu ili neku drugu dragu osobu sa sobom, piše Zadovoljna.hr.
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Brzim, žustrim hodanjem može se sagorjeti jednaka količina masnog tkiva kao i trčanjem. Zadovoljna.hr donosi jednostavan plan s kojim u šest tjedana možete postati mršaviji za jedan konfekcijski broj, odnosno za pet do osam kilograma.
Pola sata brzog hodanja četiri do šest puta tjedno pomoći će vam da poboljšate tonus bedara, učvrstite stražnjicu i smanjite opseg struka.
Za ostvarivanje rezultata ključno je pravilno držanje tijela - uspravite se, opustite ramena i gurnite ih prema natrag te uvucite mišiće trbuha.
Pravilnim brzim hodanjem poboljšat ćete i zdravlje srca te smanjiti rizik od dijabetesa.
Kanadska studija zaključila je da su žene koje su hodale žustro sat vremena dnevno 14 tjedana smanjile masno tkivo na trbuhu za dvadeset posto, a da nisu promijenile prehrambene navike.
Hodajte tako da prvo dotaknete tlo petom, a zatim cijelom dužinom stopala. Da biste ubrzali tempo hodanja, skratite korak. Za maksimalne rezultate ove jednostavne i efektne tjelovježbe ruke držite opuštene uz tijelo, i njišite ih kontrolirano naprijed-nazad.
Portal Zadovoljna predlaže da broj koraka računate pedometrom, a dobar početni cilj je 10.000 koraka, što je ekvivalent udaljenosti od sedam do osam kilometara.
Dobro bi bilo nabaviti i kvalitetne tenisice koje dobro drže stopalo. Dobre tenisice štitit će stopala, koljena i donji dio leđa te će hodanje u njima biti lakše.
Hodanje je izvrstan izbor u svako doba dana, ali vježbanje ujutro potaknut će rad metabolizma te ćete tako sagorjeti više kalorija tijekom dana.
Ne zaboravite ponijeti sa sobom i bočicu vode kako nebiste bili dehidrirani.
Svaki tjedan promijenite rutu kojom hodate kako bi vam vježbanje bilo zanimljivije.
Postavljajte si dodatne izazove, primjerice hodajte brže ili uzbrdo, a, ako možete, ponesite i nekakav teret.
Mijenjajte ritam, intenzitet i teren i za svaki dan si postavite drugačije ciljeve. Na primjer, zadajte si neko odredište, prijeđite dodatnih petsto koraka kad se umorite, ili srušite prethodni rekord.
Ako vam treba dodatna motivacija, povedite prijateljicu ili neku drugu dragu osobu sa sobom, piše Zadovoljna.hr.
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11. svibanj 2024 09:36
