Iimpundu ezigcweleyo, ezintle kusukelo lwawo onke amantombazana ukuze abe nomzimba omhle, kodwa abantu abaqhele ukuhlala kunye nokungazilolongi badla ngokuzisa isinqe esicaba kunye nesinqe esithe nca, nto leyo eya kukwenza ujongeke kakubi ebhulukhweni kwaye ufane nedama.Kwaye ngokuqhelekileyo ukutya okubawayo, ubushushu obugqithisileyo kulula ukuguqula ukuqokelela kwamafutha, kuya kubakho ingxaki ye-fat butt.

Ungayiphucula njani imilo ye-butt yakho, ukwandisa i-circumference ye-butt yakho, kwaye wenze i-butt eqinile kunye nenhle?

Ukuba umlinganiselo wamafutha omzimba wakho ungaphezulu komgangatho kwaye nomzimba wakho utyebe ngokugqithiseleyo, unokuwomeleza umthambo we-aerobic brush fat, njengokubaleka, ukutsiba, ukutsiba iijacks kunye neminye imithambo yenkqubo, kunye nemithambo engaphezu kwemizuzu engama-30 ngosuku.

Ngexesha elifanayo, kufuneka wenze umsebenzi omhle wokulawula ukutya ukuze unciphise ukuthathwa kwekhalori, ukhethe ukukhanya okucutshungulwayo, ukutya okungokwemvelo endaweni yokucutshungulwa, ioli ephezulu kunye netyuwa ukufa okungenampilo, ukutya kunokuzala, okunokukunceda ukunciphisa izinga lomzimba, ngaloo ndlela kuphuculwe ingxaki ye-fat butt.

Ukuba awutyebanga, kodwa i-hips yakho ayifani kwaye iyancipha, sinokuqinisa ukuqeqeshwa komlenze we-hip, ukuphuhliswa kwemisipha kunokuxhasa ukuma kwe-hip, ukwenza umgca we-hip uphakamise, imilenze ibonakale inde, kwaye iphucule ngokufanelekileyo i-charm ye-hip. igophe.

Ukunamathela kwi-hip kunye nokuqeqeshwa komlenze kunokuphucula umxholo we-muscle, i-muscle yi-tissue edla amandla, enokukunceda ukuba uqinise ixabiso lakho le-metabolism esisiseko, uthintele ukuqokelelwa kwamafutha, uphucule ngokufanelekileyo ukuvutha kwamafutha, kwaye uvumele ukuba unciphise ngokukhawuleza.

Ukuthobela ukuqeqeshwa kwe-hip kunokuphucula ukujikeleza kwegazi, ukufudumala imilenze, kukunceda uphucule ingxaki yezandla ezibandayo kunye neenyawo emva kobusika, kwaye kulula ukulala ebusuku.

Ukunamathela kwi-hip kunye nokuqeqeshwa komlenze kunokuvuselela iqela le-muscle ye-back back, ukuphucula intlungu ye-back back, i-muscle strain kunye nezinye iingxaki, ukuqinisa i-pelvis, kunye nokuphucula ngokufanelekileyo isalathisi sezempilo.

Zeziphi izenzo ekufuneka siqale ngazo ukuqeqesha amahips kunye nemilenze yethu?Iintshukumo ezi-7 zokuphucula iimpundu ezisicaba, gcina umthambo wokuzilolonga kanye ngeentsuku ezi-2 ukuya kwezi-3, ukrola iigophe ezinomtsalane zamantombazana!

Isenzo soku-1: Phakamisa imilenze ekhohlo nasekunene ngamaxesha angama-10 emva kokuguqa, phinda iiseti ezi-3

I-Movement 2: Ukujikeleza kwe-Lateral hip ngasekhohlo nasekunene ngamaxesha e-10, phinda iiseti ezi-3

Isenzo sesi-3: Inyathelo kwaye ugxumeke ngokuphindwe ka-10, phinda iiseti ezi-3

Intshukumo 4: Ibhulorho yehip yomlenze omnye ekhohlo nasekunene amaxesha ali-10, phinda iiseti ezi-3

Intshukumo yesi-5: Tsiba i-lunge squat ngasekhohlo nasekunene izihlandlo ezili-10, phinda iiseti ezi-3

Ukunyakaza kwe-6: I-squat wave ngamaxesha angama-15, phinda iiseti ezi-3

Ukuzivocavoca 7: Yenza i-15 reps yebhulorho ye-hip ethwele ubunzima kwaye uphinda iiseti ezi-3