Izinqe ezigcweleyo, ezibukekayo zifuna yonke intombazana ukuba ibe nomzimba omhle, kodwa abantu abahleliyo kunye nokungabikho kokuzivocavoca bazisa i-hips flat kunye ne-hips ehlanjululwayo, okuya kukwenza ukhangeleke kakubi kwiibhulukhwe kwaye ubukeke njengomama omkhulu.

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

Ukuba umlinganiselo wamafutha omzimba wakho ugqithise, ngoko unokomeleza i-aerobic exercise brush fat, efana nokugijima, ukutsiba, ukutsiba iijacks kunye nolunye uhlobo lokuzivocavoca, ngelixa usenza ulawulo lokutya olulungileyo ukunciphisa ukuthathwa kweekhalori, ezinokukunceda ukunciphisa izinga lamafutha omzimba, ngaloo ndlela kuphuculwe ingxaki yeempundu zamafutha.

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 isinqe esisicaba kunye nokukrola 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

Inyathelo 3:

Inyathelo kwaye gxuma i-squat izihlandlo ezili-10 nganye, 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

Umthambo wesi-7: Yenza i-15 reps yebhulorho ye-hip enobunzima kwaye uphinda iiseti ezi-3