Yintoni omawuyenze kwiiNqana eziQinisekileyo kunye nemilenze? Iintshukumo zokuqinisa umlenze kunye ne-Hip

Ugqibele nini ukuwujonga ngokupheleleyo umzimba wakho esipilini? Awuyithandi into oyibonayo?

Ungakhathazeki, awuwedwa. Sonke sifuna umzimba oqinileyo kunye nenkangeleko ethandekayo. Sifuna ukuphelisa ukugqithisa emzimbeni wethu.

Ingakumbi amahips kunye nemilenze yethu. Kodwa ingxaki kukuba asazi ukuba masenze ntoni okanye siqale ngaphi.

kwinqaku "Utshintsho oluya kunceda ukutshisa amanqatha kwindawo ye-hip kunye nomlenze" ve "Iintshukumo zokuzilolonga kwezi ndawo" iya kuchazwa.

Yintoni omawuyenze kwiiNqana eziQinisekileyo kunye nemilenze?

Ngamanzi

Amanzi oselaNgumhlobo wabo bafuna ukunciphisa umzimba ngokunceda ukuhlala besempilweni kwaye basuse i-toxins eyingozi emzimbeni.

Kuyimfuneko ukusela malunga neeglasi ezisi-8 ukuya kwezili-10 zamanzi yonke imihla. Ukutya imifuno kunye neziqhamo kunye nomxholo ophezulu wamanzi kuya kusebenza kwakhona ekugcineni i-hydration emzimbeni. Ngenxa yokuba isibindi sifuna amanzi ukuguqula amanqatha abe amandla kwaye inceda i-metabolism isebenze ngokukhawuleza.

Ngokophononongo olupapashiweyo, ukusela malunga neelitha ezi-4 zamanzi ngosuku kunyusa isantya semetabolism ngama-30% kumadoda nabasetyhini abasempilweni.

Ngoko ke, ukusela amanzi kunceda ukunciphisa umzimba. Olunye uphando lwathi ukusela amanzi kunye nokutya okunekhalori ephantsi kukhawulezisa inkqubo yokunciphisa umzimba.

Ukuzivocavoca kweCardio kunye namandla

Ulawulo lokuzilolonga oluqeqeshekileyo alugcini nje ngokubumba isinqe kunye nemilenze, lukwavula iingcango kumzimba onomdla.

ikakhulu isinqe kunye nemilenze Unokwenza umthambo othile we-cardio kunye noxhathiso olujolise kuwe kwaye ululolonge ngendlela ofuna ngayo.

Yoga

Ngeliphandle, ukuba wenza i-yoga yonke imihla, ungazihoya ezinye iindlela ezichazwe kweli nqaku. Iinzuzo zeyoga Ayinakuchazwa ngamagama, inokufunyanwa kuphela ngokuziqhelanisa rhoqo.

Ziqhelanise neentshukumo zeyoga ezinje ngeBaddha Konasana pose kunye neSetu Bandhasana. Ezi zimbini zijolise ezinqeni nasemilenzeni kuphela.

Uphononongo lufumene ukuba i-yoga ixhasa ukulawula ubunzima. Ngokophononongo, ukuziqhelanisa neyoga rhoqo kunokunciphisa ubunzima obunxulumene nobudala. I-Yoga ikwanceda ukwandisa izihlunu kwaye iqinisa ulusu.

Ioli yekokonathi

Ioli yekokonathiInceda ukulahlekelwa ubunzima obuninzi emzimbeni kwaye inika iziphumo ezintle kakhulu kulo mba. Ukongezelela, izondlo eziqulethwe kwioli yekhokhonathi zomeleza izicubu zesikhumba.

Izinqe kunye nemilenze I-massage ngeoyile yekhokhonathi efudumeleyo imizuzu elishumi yonke imihla. I-fatty acids kwioli yekakhukhunathi ayigcinwanga njengamafutha emzimbeni, kodwa ngokukhawuleza ifakwe ngumzimba kwaye iguqulelwe amandla.

Ioli yecoconut iphucula imetabolism. Kolunye uphononongo, iimpuku zamadoda zondliwa iioyile ezahlukeneyo (umnquma, ujongilanga, neoli yekokonathi) kunye nokutya okwenziwa ngeentsuku ezingama-45.

Kuye kwaphawulwa ukuba ioli yekakhukhunathi iyanciphisa kakhulu amanqanaba e-cholesterol kwaye ikhawuleza imetabolism kwiirats.

Ipelepele ebomvu

I-pepper ebomvu yenye yezona zinto zilungileyo zokutya ezinokunceda i-hips kunye nemilenze ifumane i-slim shape oyifunayo.

Xuba itispuni enye yepepile ebomvu, icephe lejinja egayiweyo kunye netisipuni yejusi yelamuni ngeglasi yamanzi ashushu. Sela esi siselo sisempilweni kabini ngemini. Ukuba uxakeke kakhulu ukulungiselela lo mxube, sebenzisa ipepper ebomvu ekuphekeni.

I-pepper ebomvu ineempawu zokutshisa amafutha kwaye iququzelele ukunciphisa umzimba. Ngokutsho kophononongo, ukwenza isweke kwisidlo sakho semihla ngemihla ngepepile encinane ebomvu kunciphisa umdla wokutya.

Ukongezelela, i-pepper ebomvu inceda ukususa i-toxins emzimbeni kwaye ihlambulule igazi.

Apple Cider Iviniga

Apple cider iviniga Yimveliso yokutya onokuyithemba kuyo yonke into, ukuqina komlenze kunye nesinqe Iyasebenza nakwi.

Xuba i-apile cider iviniga engacocwanga, kunye nekakhukhunathi okanye ioli yeoli kunye ne-3 ukuya kwelinye. Ukusebenzisa lo mxube, phulula isinqe sakho kunye nemilenze kwaye uhlale unjalo imizuzu engamashumi amathathu. Emva koko hlambulula ngamanzi. Phinda olu nyango kabini yonke imihla.

I-apile cider iviniga inciphisa ukulamba, idlala indima ebalulekileyo ekulawuleni inani le-glucose ekhutshwe emzimbeni emva kokutya, kwaye inceda ukuphula amafutha omzimba. Inceda ukususa i-toxins emzimbeni.

coffee

yekofu icaffeine Yinyani eyaziwa ngumntu wonke. Kodwa uninzi lwethu aluyazi ukuba iqulethe i-antioxidants. Kwaye ezi zinto zimbini zinceda ukuqinisa kunye nokubumba ulusu.

Yongeza ubusi kwicephe lekofu kwaye ushukumise de ufumane umaleko ongqindilili. Phambi kokuba uhlambe esinqeni nasemilenzeni yakho khasa. Emva kokomisa, hlikihla ngezandla ezimanzi uze uhlambe ngamanzi. Phinda olu nyango kabini okanye kathathu ngeveki.

I-caffeine iyaziwa ngokunceda ukuhamba kwegazi eluswini, ngaloo ndlela ihambisa ukufuma ngaphandle kwesikhumba kwaye iqinise. Ukongeza, iikhrimu ezinezithako eziphambili yicaffeine zifunyenwe zisebenza imimangaliso ekususeni ulwelo kwizithuba eziphakathi kweeseli.

Umthambo wokuQinisa iHip kunye nomlenze

Ungalibali ukufudumala ngaphambi kokuba uqale imithambo.

Iicrunches ezisisiseko

I-crunches esisiseko yenye yezona zinto zibalulekileyo zokuzivocavoca umzimba. Hlala phantsi imilenze yakho igobe emadolweni.

Iinzwane zakho kufuneka zibe phezulu kwaye isithende sakho kufuneka sibe phantsi. Beka izandla zozibini ecaleni kweendlebe zakho. Lala kwaye ume phantsi njengakwisit-up.

Izithende zakho aziyi kuphakamisa emhlabeni kwaye iinyawo zakho ziya kuhlala zigobile. Umahluko phakathi kwentshukumo kunye ne-sit-up kukuba izandla azihlanganiswa emva kwentloko.

intshukumo ye-squatting

Yaziwa ngokuba yintshukumo ye-ballet. I-squatting inzima kakhulu, kodwa iluncedo kakhulu kwi-toning. Beka izandla zakho esinqeni sakho.

Squat phantsi nge-engile ye-45-degree kunye neenyawo ezivulekileyo kunye neenzwane zikhomba ngaphandle. Ukuma kwakho makube njengakumfanekiso. Gcina umqolo wakho uthe tye xa u-squatting. Bala ukuya kuma-20 uze ume ngeenyawo ngokucothayo. Qinisa imilenze yakho njengoko uphakama.

Phinda ukunyakaza ubuncinane amaxesha angama-10.

intshukumo yeflamingo

Umthambo weFlamingo wenza umthambo wesinqe kunye nemilenze kunye nezihlunu ezisezantsi. Kwindawo yokuma, phosa umlenze wakho wasekhohlo ngasemva.

Kule meko, isandla sasekhohlo kufuneka sibe sesinqeni kwaye isandla sokunene kufuneka solulelwe phambili. Zama ukulinganisela ngale ndlela kwaye wandise umzimba wakho de isifuba sakho sihambelane nomgangatho.

Emva kokumisa imizuzwana eyi-10, buyela kwindawo yakho yokuqala. Phinda ukunyakaza ngamaxesha angama-10 ngomlenze ngamnye.

Abaqalayo banokuba nobunzima bokugcina ulungelelwano. Xa uphinda intshukumo rhoqo, uya kubona ukuba unokwenza lula.

intshukumo yesele

Ukuma kwesele kukwayindlela ebalaseleyo yokusebenza komzimba ongezantsi. qinisa isinqe Yenzelwe kwakhona.

Vula imilenze yakho emacaleni, beka iingalo zakho emadolweni kwaye udibanise izandla zakho.

Shenxisa isinqe sakho phezulu nasezantsi.

Kufuneka ume ngokungqamene nomhlaba ngelixa usenza intshukumo. Phinda ukunyakaza ubuncinane ngamaxesha angama-20.

Musa ukuhlala esitulweni

Yayama ngasemva kwesitulo ngodonga. Hlala emphethweni wesitulo iinyawo zithe tyaba phantsi kwaye amadolo agobile.

Qhawula iingalo, beka isandla ngasinye kwelinye igxalaba.

Ndoyame esitulweni. Yiya phambili uze ume ngokuthe chu ngamagxa kunye nomqolo ngokuthe nkqo.

Hlala phantsi kancinci kancinci. Phinda ukuya kumaxesha angama-10.

ukuphakamisa idolo

Lala emgangathweni okanye emethini wolule imilenze yomibini. Shenxisa idolo lasekhohlo ngasesifubeni.

Sebenzisa izandla zombini ukusondeza idolo ngobunono esifubeni.

Bamba idolo lakho kule ndawo imizuzwana ye-10 ngaphambi kokuba ubuyele kwindawo yokuqala.

Phinda ngomnye umlenze. Yenza lo msebenzi amaxesha angama-10 ngomlenze ngamnye.

I-Inner Hip Yolula

Hlala ufulathele ngasemva kwesitulo. Phakamisa umlenze wakho wasekunene kwaye ubeke i-ankle ekunene kwithanga lasekhohlo kunye nedolo lasekunene elibhekiselele kwicala.

Cinezela ngobunono ethangeni lasekunene ngesandla esinye de uzive uxhathisa. Ukungqiyamisa isinqe phambili kancinci, ugcine umqolo wakho uthe tye. Phefumla kancinci ngelixa usenza oku.

Hlala unje ukuya kuthi ga kwimizuzwana engama-30. Phinda ngomnye umlenze.

Ukolula kweHip yangaphandle

Hlala umqolo wakho uqonde kwaye imilenze yakho yandisiwe.

Gcoba umlenze wakho wasekhohlo kwaye uwunqamle phezu komlenze wasekunene ukwenzela ukuba i-ankle ekhohlo ibe kufuphi nedolo lasekunene.

Sebenzisa ingalo yasekunene ukutyhala idolo lasekhohlo ukuya egxalabeni lasekunene de uzive uxhathisa. Khupha umoya kancinci. Ungaze utyhale ukuya kutsho kwiintlungu.

Hlala unje ukuya kuthi ga kwimizuzwana engama-30. Phinda ngomnye umlenze.

Ukujikeleza kwe-Hip yamazwe amabini

Lala phantsi ngomqolo phantsi okanye i-mat kwaye ugobe amadolo akho. Yandisa iingalo kude nomzimba.

Ukugcina amadolo kunye, uwahlise phantsi ukuya kumgangatho wecala lasekhohlo. Zama ukugcina amathanga ahambelana nomzimba.

Jika intloko kwicala lasekunene. Qinisekisa ukuba omabini amagxa atyalwe ngokuqinileyo phantsi. Bamba le ndawo ukuya kuthi ga kwimizuzwana engama-30.

Phakamisa amadolo ngokukhawuleza kwaye ubuyisele intloko kwindawo yokuqala. Phinda ngelinye icala.

I-Hip Lift

Yima ngeenyawo ububanzi besinqe ngokuqelelene kwaye ujonge eludongeni. Beka izandla eludongeni ukuze ulungelelane.

Goba idolo kwaye ubuye umva ngonyawo lwakho lwasekunene.

Goba idolo lakho lasekhohlo kancinci, uqinisekise ukuba alidluli ngaphaya kweenzwane. Qinisa imisipha yesinqe.

Kufuneka uqaphele imvakalelo yokutsala encinci phambi kwe-hip kunye nethanga lasekunene.

Gcina le ndawo ukuya kuthi ga kwimizuzwana engama-60. Phinda ngelinye icala.

Ukwandiswa kweHip

Yima ngeenyawo ububanzi besinqe ngokuqelelene kwaye ujonge eludongeni. Beka izandla eludongeni ukuze ulungelelane.

Qinisa izihlunu zesisu sakho kwaye ugcine umqolo wakho uthe tye.

Yandisa kancinci umlenze wasekhohlo emva komzimba. Yandisa umlenze ngokude ngasemva kangangoko. Gcina le ndawo imizuzwana emi-5.

Buyela kwindawo yokuqala kwaye uphinde amaxesha ali-10.

Yenza umthambo kwelinye icala.

Ukuxhwilwa kweHip

Yima ngeenyawo kunye ujonge eludongeni.

Beka izandla eludongeni okanye esinqeni ukuze ulungelelane.

Phakamisa umlenze wesobunxele phezulu kangangoko kunokwenzeka ngaphandle kokujikeleza i-hips. Bamba ngolu hlobo imizuzwana emi-5.

Buyela kwindawo yokuqala kwaye uphinde amaxesha ali-10. Yenza umthambo kwelinye icala.

Ibhulorho

Lala phantsi okanye emethini. Goba amadolo kwaye ubambe iingalo emacaleni. Beka iintende phantsi. Phakamisa kancinci i-pelvis kwaye uyihlise phantsi. Hlala kule ndawo imizuzwana emi-5.

Kancinci ubuyele kwindawo yokuqala, wehlisa umqolo ophezulu kuqala kwaye usebenze ngokubhekiselele ezinqeni. Phinda ukuya kumaxesha angama-10.

I-Hip kunye ne-Back Lift

Lala phantsi okanye emethini. Goba amadolo. Usebenzisa izandla zombini, tsala amadolo ngasesifubeni sakho.

Ngomphefumlo ngamnye, sondeza amadolo kufuphi namagxa. Musa ukuya kude kunokuba ukhululekile.

Xa amadolo esondele kakhulu kumagxa ngokusemandleni, bamba kweli lizwe imizuzwana engama-30.

Ukuba wenza le mithambo rhoqo amaxesha amaninzi ngemini, uya kuphawula ukuqina ezinqeni nasemilenzeni yakho.

Ezinye iindlela zokuQinisa iimpundu kunye nemilenze

Ukongeza kwimithambo kunye neentshukumo, ezi ndlela zilandelayo ukuqina kwe-hip kunye nomlenze Iya kusebenza kwi.

i-foam roller

i-foam roller, qinisa isinqe Sisixhobo esiluncedo kwi. Ungakufumana oku kwiivenkile zeempahla zemidlalo. qinisa isinqe I-foam roller isetyenziswa ngolu hlobo lulandelayo:

- Lala ngobuso phantsi kwi-roller yogwebu phantsi kwe-torso yakho, ngaphantsi kwe-hip yakho yasekhohlo.

– Beka iingalo zangaphambili emgangathweni ukugcina ubunzima esinqeni.

- Hambisa umlenze wakho wasekunene kwicala, ugobe idolo lakho kwi-angle ye-90-degree.

– Gcina umlenze wasekhohlo wolulelwe emva komzimba ngeenzwane ukuze uxhase.

– Roll isinqe sasekhohlo kwirola enogwebu nasemva. Qhubeka le ntshukumo imizuzwana engama-30.

– Phinda izihlandlo eziliqela ngemini kumacala omabini.

Ukuphulula

Ukuqinisa iimpundu Ukuphulula le ndawo kuya kusebenza. I-massage inceda ukuphula izicubu ezibomvu, ukuphucula ukujikeleza kunye nokunciphisa intlungu yemisipha. Sebenzisa ioli yendalo efana nekakhukhunathi okanye ioli ye-almond njengeoli ye-massage. 

lobushushu

Ukufaka ibhotile yamanzi ashushu kwiimpundu kunokuphelisa ukuxinezeleka kwezihlunu. Sebenzisa olu nyango amaxesha amaninzi ngosuku ukuba kuyimfuneko.

Ungaze usebenzise ubushushu kumonzakalo wamva nje njengoko kunokwenza ukudumba kube mandundu. Njengomgaqo jikelele, sebenzisa umkhenkce kwiiyure zokuqala ze-72 emva kokulimala ukunciphisa ukuvuvukala nokuvuvukala.