Ama-hips agcwele, abukeka kahle aphishekela yonke intombazane ukuze abe nomzimba omuhle, kodwa abantu abahlezi futhi abangazivocavoci baletha ama-hips ayisicaba kanye nama-hips aguquguqukayo, okuzokwenza ubukeke kabi ebhulukweni futhi ubukeke njengomama omkhulu.

Ungasithuthukisa kanjani isimo se-butt yakho, ukhulise umjikelezo wesinqe sakho, futhi udale i-butt eqinile futhi enhle?

Uma izinga lamafutha omzimba wakho likhulu ngokweqile, khona-ke ungakwazi ukuqinisa amafutha ebhulashi lokuzivocavoca kwe-aerobic, njengokugijima, ukweqa, ama-jumping Jacks nokunye ukuvivinya umzimba okuhlelekile, ngenkathi wenza ukulawula okuhle kokudla ukunciphisa ukudla kwekhalori, okungakusiza ukunciphisa izinga lamafutha omzimba, ngaleyo ndlela ngcono inkinga yezinqe zamafutha.

Uma ungeyena amafutha, kodwa izinqulu zakho zingekho esimweni futhi zigoqa, singakwazi ukuqinisa ukuqeqeshwa komlenze we-hip we-hip, ukuthuthukiswa kwemisipha kungasekela ukuma kwe-hip, ukwenza umugqa wakho we-hip uphakamise, imilenze ibukeke inde, futhi ithuthukise ngempumelelo i-charm ye-hip. ijika.

Ukunamathela ekuqeqeshweni kwe-hip nemilenze kungathuthukisa okuqukethwe kwemisipha, imisipha iyizicubu ezidla amandla, ezingakusiza ukuqinisa inani lakho eliyisisekelo le-metabolic, ukuvimbela ukuqoqwa kwamafutha, uthuthukise ngempumelelo ukusebenza kahle kokushiswa kwamafutha, futhi ikuvumela ukuthi unciphise ngokushesha.

Ukunamathela ekuqeqeshweni kwe-hip nakho kungathuthukisa ukujikeleza kwegazi, ukufudumala izitho, kukusize uthuthukise inkinga yezandla ezibandayo nezinyawo ngemva kobusika, futhi kulula ukulala ebusuku.

Ukunamathela ekuqeqeshweni kwe-hip nomlenze kungenza kusebenze iqembu le-muscle ephansi emuva, kuthuthukise ubuhlungu be-back, i-muscle strain nezinye izinkinga, ukuqinisa i-pelvis, futhi kuthuthukise ngempumelelo inkomba yezempilo.

Yiziphi izenzo okufanele siqale ngazo ukuze siqeqeshe ama-hips nemilenze yethu? Izinyathelo ezi-7 zokuthuthukisa ama-hips ayisicaba kanye nokubaza amajika amahle amantombazane!

Isenzo 1: Phakamisa imilenze kwesokunxele nakwesokudla izikhathi ezingu-10 ngemva kokuguqa, phinda amasethi angu-3

Ukunyakaza 2: Ukuzungezisa kwe-hip engemuva kwesokunxele nakwesokudla izikhathi eziyi-10, phinda amasethi ama-3

Isenzo sesi-3:

Isinyathelo bese ugxuma i-squat izikhathi ezingu-10 ngayinye, phinda amasethi angu-3

Ukunyakaza 4: Ibhuloho le-hip yomlenze owodwa kwesokunxele nakwesokudla izikhathi ezingu-10, phinda amasethi angu-3

Ukunyakaza 5: Gxuma i-lunge squat kwesokunxele nakwesokudla izikhathi ezi-10, phinda amasethi ama-3

Ukunyakaza 6: Squat wave izikhathi eziyi-15, phinda amasethi ama-3

Isivivinyo sesi-7: Yenza ama-reps angu-15 ebhuloho le-hip elithwala isisindo bese uphinda amasethi ama-3