Izinqe ezigcwele, ezibukekayo ziwukuphishekelwa yiwo wonke amantombazane ukuze abe nomzimba omuhle, kodwa abantu abajwayele ukuhlala nje nokungazivocavoci bavame ukuletha amahips ayisicaba namahips axegayo, okuzokwenza ubukeke kabi ebhulukweni futhi ubukeke njenge-dama. Futhi ngokuvamile ukudla okuhahayo, ukushisa ngokweqile kulula ukuguqula kube ukuqoqwa kwamafutha, kuzoba nenkinga yezinqe zamafutha.

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

Uma izinga lamafutha omzimba wakho lidlula izinga futhi umzimba wakho ukhuluphele, ungakwazi ukuqinisa amafutha ebhulashi lokuzivocavoca umzimba, njengokugijima, ukweqa, ama-jumping Jacks nokunye ukuvivinya umzimba okuhlelekile, nokuzivocavoca imizuzu engaphezu kwengu-30 ngosuku.

Ngesikhathi esifanayo, kufanele wenze umsebenzi omuhle wokuphatha ukudla ukuze unciphise ukudla kwekhalori, ukhethe ukukhanya okucutshungulwayo, ukudla okungokwemvelo esikhundleni sokucutshungulwa, amafutha aphezulu kanye nosawoti ukufa okungenampilo, ukudla kungagcwala, okungakusiza ukunciphisa izinga lamafutha omzimba, ngaleyo ndlela kuthuthukisa inkinga ye-fat butt.

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 izinqe eziyisicaba, ukugcina imvamisa yokuzivocavoca kanye njalo ezinsukwini ezingama-2-3, kuqoshwa amajika amnandi 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 ama-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 angu-3