Amantombazane amaningi aphupha enomzimba omuhle onezinqulu ezinhle namajika abukekayo, akunjalo?

Izinga lesimanje lomzimba omuhle akusafani nokuncipha, kodwa ukuba nomzimba ogobile ngemva kokuncipha, umzimba onjalo uyokhanga.

Ngokuthuthuka okubanzi kwesiko lokuqina, amantombazane amaningi nawo angenele umsebenzi wokuzivocavoca, ngaphezu kokufuna ukuncipha, kodwa futhi anethemba lokuthola isibalo esihle sejika.

Isizathu sokuthi kungani abantu besimanje basebenza, ukuhlala isikhathi eside nsuku zonke kwenza isimo sokuqala esibi sesinqe sikhubazekile, sibe isinqe esiyisicaba noma “isinqe sikagogo”.

Amantombazane amaningi athanda ikakhulukazi ukudla ukudla okumnandi nebhodwe elishisayo nokunye ukudla okunekhalori ephezulu, okuholela emafutheni omzimba, ukunqwabelana kwamafutha okhalweni nasesiswini nasezinqeni nasemilenzeni engezansi, ngaleyo ndlela kwenza umzimba wakho ukhuluphale futhi uqunjelwe.

Ukuze ube nejika lomzimba eliqinile nelihle futhi uthuthukise ama-hips agcwele, sidinga ukuqala ezicini ezimbalwa:

Isici sokuqala: ukulahlekelwa kwamafutha

Kubantu abakhuluphele abagcini nje ngokukhuluphala ezinqeni, banqwabelanisa amafutha emzimbeni wonke, kukwenze ubukeke ukhuluphele futhi uqumbile. Ukulahlekelwa kwamafutha okuhlelekile kuphela kanye nokulawulwa kokudla kwe-caloric kungakwenza ube mncane. Uma ulahlekelwa isisindo futhi usebenza ezinqulwini zakho, maduze uzoba namajika amahle wesibalo.

Ukunciphisa amafutha kumele kuqale kulawa maphuzu:

1. Lawula ukudla kwakho kwekhalori

Ngokusika ushokoledi, amakhekhe, ukudla okulula, itiye lobisi, ibhodwe elishisayo nokunye ukudla okunekhalori ephezulu othanda ukukudla, unganciphisa ukudla kwakho kwekhalori.

Ngokuvamile udle imifino eminingi, kungaba ngempumelelo ukukhuthaza peristalsis emathunjini, ngcono ukugaya komzimba kanye ukumuncwa, ukuze umzimba wakho umzimba kungaba ngcono.

2, ukuzivocavoca ukunciphisa amafutha shayela amafutha

Nsuku zonke singashisa amafutha ngokwenza ukugijima, ukubhukuda, ukugibela, ukugibela ibhayisikili kanye neminye imidlalo ephumelelayo ukusheshisa ukushiswa kwamafutha omzimba. Ukuzivocavoca ngakunye kufinyelela imizuzu engama-45, ungathola umphumela omuhle we-brush fat.

Ungakwazi futhi ukweqa intambo, ojeke begxuma, noma ukuqeqeshwa kwesikhashana kwe-HIIT, ukuqeqeshwa kwe-Tabata, njll., kuwukuzivocavoca okusebenzayo kokushiswa kwamafutha, kukuvumela ukuthi ulahlekelwe isisindo ngokushesha.

3. Gwema umkhuba omubi wokuhlala

Isikhathi esiningi, amafutha omzimba wethu kanye nemikhuba yethu yansuku zonke ihlobene kakhulu nakho. Ukuhlala isikhathi eside ngeke kukwenze ukhuluphale kuphela, kodwa kuzokwenza nezinqe zakho zibe flat, noma izimbongolo ezinkulu.

Ukulahla imikhuba yokunganyakazi yinto okudingeka siyilungise kancane, ngoba inertia yomuntu izokwenza ukuthi uye endaweni yokunethezeka futhi wenqabe ukuzivocavoca.

Isici sesibili: ukuqeqesha ama-hips

Uma ufuna ukuba nesimo esihle sezinqe, khona-ke ukuqeqeshwa kwezinqe kubaluleke kakhulu. Ukuqeqeshwa kwe-Hip ngokuvamile kuhlanganiswe nokuqeqeshwa komlenze, okungaqinisa iqembu lemisipha yemilenze ephansi, kuthuthukise ngokuphumelelayo umzimba womzimba, kodwa futhi nokufeza umphumela wokubunjwa nokunciphisa amafutha.

Ingxenye ebaluleke kakhulu yokuqeqeshwa kwe-hip ukuqeqeshwa kwe-gluteus maximus, i-gluteus medius ne-gluteus minimus, evuselela ngokugcwele imisipha yakho ye-hip futhi ithuthukise imisipha yemisipha, ukuze umzimba wethu ube nokwakheka nokubukeka kahle.

Ukunamathela ekuqeqeshweni kwe-hip kungaphakamisa ngokuphumelelayo umugqa wethu we-hip, ukuze sikwazi ukubona ngokubonakalayo ukuthi imilenze yinde, ukuze sibe nomzimba olinganiselayo, kanye nokuba ne-butt enhle nemilenze emide.

Ukuphikelela ekwenzeni ukuqeqeshwa kwe-hip, kungathuthukisa amandla akho emisipha yomzimba ephansi, ukuze i-pelvis yakho ibe ngcono futhi iqiniswe, ikhulule ubuhlungu bomzimba weqolo, ikhulule ukucindezeleka okulethwa ukuhlala isikhathi eside, ukusheshisa ukujikeleza kwegazi emzimbeni.

Nazi izivivinyo zenyonga ezingu-9 zokukusiza ube namajika abukeka kangcono.

1. Ibhuloho le-hip ephezulu yomlenze owodwa

2. Squat nge-bandwidth enwebekayo

3. I-Barbell butt punch

4. I-Barbell hip push

5. Amaphaphu athwala isisindo

6. Izikwele zesisindo

7. Ncika bese ugwedla

8. Phakamisa imilenze yakho ngemva kwebhande lokunwebeka endaweni yokuma

9. Yima ngentambo okhalweni