Yini Okufanele Uyenze Ngezinqulu Eziqinile Nemilenze? Ukunyakaza Kokuqinisa Umlenze Nehip

Ugcine nini ukubuka umzimba wakho ngokugcwele esibukweni? Awukuthandanga okubonile?

Ungakhathazeki, awuwedwa. Sonke sifuna umzimba oqinile futhi obukeka kahle. Sifuna ukususa ngokweqile emzimbeni wethu.

Ikakhulukazi amahips nemilenze yethu. Kodwa inkinga ukuthi asazi ukuthi senzeni noma siqale ngaphi.

esihlokweni "izinguquko zokusiza ukushisa amafutha endaweni ye-hip nasemlenzeni" ve "ukunyakaza kokuzivocavoca kwalezi zifunda" izochazwa.

Yini Okufanele Uyenze Ngezinqulu Eziqinile Nemilenze?

Okamanzi

Amanzi okuphuzaIngumngane walabo abafuna ukunciphisa umzimba, ukusiza ukuhlala bephilile futhi basuse ubuthi obuyingozi emzimbeni.

Kufanele uphuze izingilazi zamanzi ezingaba ngu-8 kuya kweziyi-10 ngosuku. Ukudla imifino nezithelo ezinokuqukethwe okuphezulu kwamanzi kuzophinde kube ngempumelelo ekugcineni i-hydration emzimbeni. Ngoba isibindi sidinga amanzi ukuze siguqule amafutha abe amandla futhi sisiza umzimba ukuba usebenze ngokushesha.

Ngokocwaningo olushicilelwe, ukuphuza cishe amalitha angu-4 amanzi ngosuku kunyusa izinga le-metabolic ngo-30% kwabesilisa nabesifazane abanempilo.

Ngakho-ke, ukuphuza amanzi kusiza ukunciphisa umzimba. Kwesinye isifundo, kwashiwo ukuthi lapho uphuza amanzi kanye nokudla okunekhalori ephansi, inqubo yokulahlekelwa isisindo iyashesha.

Ukuzivocavoca kwe-Cardio namandla

Uhlelo lokuzivocavoca oluhlelekile alugcini nje ngokulolongwa izinqulu nemilenze, futhi luvula umnyango womzimba othakazelisayo.

ikakhulukazi amahips nemilenze Ungenza izivivinyo ezithile ze-cardio nokumelana eziqondise futhi zikulolonge ngendlela ofuna ngayo.

Yoga

Ngokusobala, uma wenza i-yoga nsuku zonke, ungaziba ezinye izinqubo ezishiwo kulokhu okuthunyelwe. izinzuzo ze-yoga Angeke ivezwe ngamagama, kungenziwa kuphela ngokuzijwayeza okuvamile.

Zijwayeze ukunyakaza kwe-yoga njengokuma kwe-Baddha Konasana kanye ne-Setu Bandhasana. Lezi ezimbili ziqondise ezinqulwini nasemilenzeni kuphela.

Ucwaningo luthole ukuthi i-yoga isekela ukuphathwa kwesisindo. Ngokocwaningo, ukuzijwayeza i-yoga okuvamile kunganciphisa nokuzuza kwesisindo okuhlobene neminyaka. I-Yoga isiza nokwandisa imisipha futhi iqinise isikhumba.

Amafutha kakhukhunathi

Amafutha kakhukhunathikusiza ukulahlekelwa ngokweqile emzimbeni futhi unikeze imiphumela emihle kakhulu kulokhu. Ngaphezu kwalokho, izakhi ezikhona emafutheni kakhukhunathi ziqinisa ukuthungwa kwesikhumba.

Izinqulu nemilenze Massage imizuzu eyishumi ngosuku ngamafutha kakhukhunathi afudumele. Ama-fatty acids emafutheni kakhukhunathi awagcinwa njengamafutha emzimbeni, athathwa ngokushesha ngumzimba futhi aguqulwe abe amandla.

Amafutha kakhukhunathi athuthukisa umzimba. Kokunye ukuhlola, amagundane abesilisa anikezwa ukudla kokwenziwa kanye namafutha ahlukene (umnqumo, ubhekilanga, namafutha kakhukhunathi) izinsuku ezingu-45.

Amafutha kakhukhunathi abonwe ukuthi anciphisa kakhulu amazinga e-cholesterol futhi asheshise imetabolism kumagundane.

Upelepele obomvu

Upelepele obomvu ungenye yezindlela zokudla ezihamba phambili ezingasiza ezinqulwini nasemilenzeni zithole isimo esifiselekayo esincanyana.

Xuba ithisipuni elilodwa le-paprika, ithispuni eyodwa yejinja egayiwe kanye nethispuni eyodwa yejusi kalamula nengilazi yamanzi afudumele. Phuza lesi siphuzo esinempilo kabili ngosuku. Uma umatasa kakhulu ukulungiselela le ngxube, sebenzisa i-paprika ekuphekeni.

I-Capsicum inezinto ezishisa amafutha futhi yenza kube lula ukulahlekelwa isisindo. Ukuphuza ukudla kwakho kwansuku zonke nge-paprika encane kunciphisa ukudla, ngokusho kocwaningo.

Ngaphezu kwalokho, upelepele obomvu usiza ukususa ubuthi emzimbeni futhi uhlanze igazi.

I-Apple Cider Vinegar

I-Apple cider uviniga kuyinto yokudla ongayethemba kukho konke, ukuqinisa umlenze nesinqe iyasebenza futhi.

Hlanganisa ingxenye eyodwa kwezintathu kaviniga we-apula cider ongahlungiwe nokakhukhunathi noma amafutha omnqumo. Ukusebenzisa le ngxube, hlikihla okhalweni lwakho nemilenze futhi uhlale kanjalo imizuzu engamashumi amathathu. Bese ugeza ngamanzi. Phinda lokhu kwelashwa kabili nsuku zonke.

I-apula cider uviniga inciphisa indlala, idlala indima ebalulekile ekulawuleni inani le-glucose ekhishwa emzimbeni ngemva kokudla, futhi isiza ukudiliza amafutha omzimba. Kuyasiza ukususa ubuthi emzimbeni.

ikhofi

ikhofi lakho i-caffeine Kuyiqiniso elaziwa yiwo wonke umuntu. Kodwa iningi lethu alazi ukuthi iqukethe Antioxidants. Futhi lezi zithako ezimbili zisiza ukuqinisa futhi zilolonge isikhumba.

Faka uju esipuni esigcwele ikhofi uhlanganise uze uthole ungqimba olujiyile. ngaphambi kokugeza okhalweni lwakho nemilenze khasa. Ngemuva kokoma, hlikihla ngezandla ezimanzi bese ugeza ngamanzi. Phinda lokhu kwelashwa kabili noma kathathu ngesonto.

I-caffeine yaziwa ngokusiza ukugeleza kwegazi esikhumbeni, ngaleyo ndlela ikhiphe umswakama esikhumbeni futhi iqinise. Futhi, okhilimu abane-caffeine njengesithako esiyinhloko baye batholakala benza izimanga ekukhipheni uketshezi ezikhaleni eziphakathi kwamaseli.

Izivivinyo Zokuqinisa Inyonga Nemilenze

Ungakhohlwa ukufudumala ngaphambi kokuqala izivivinyo.

Ukunyakaza kwe-shuttle okuyisisekelo

Ukunyakaza okuyisisekelo kokuhlala kungenye yezivivinyo ezibaluleke kakhulu zokuqinisa umzimba. Hlala phansi imilenze yakho igobile emadolweni akho.

Izinzwane zakho kufanele ziphakame futhi izithende zakho zibe phansi. Beka izandla zombili eduze nezindlebe zakho. Asukume ehle phansi njengaku-shuttle.

Izithende zakho ngeke ziphakamise phansi futhi izinyawo zakho zizohlala zigobile futhi zizinzile. Umehluko wokunyakaza okuvela ku-shuttle ukuthi izandla azihlanganisiwe ngemuva kwekhanda.

umnyakazo wokuqoshama

Kwaziwa ngokuthi ukunyakaza kwe-ballet. Ukunyakaza kwe-squatting kunzima kakhulu, kodwa futhi kuyasiza kakhulu ekuqiniseni. Beka izandla okhalweni lwakho.

Goba phansi nge-engeli engama-degree angu-45 izinyawo zivuliwe nezinzwane zibheke. Ukuma kwakho kufanele kube njengasesithombeni. Gcina umhlane wakho uqondile njengoba u-squat. Bala ufike ku-20 bese usukuma kancane. Cindezela ama-glutes akho njengoba uvuka.

Phinda ukunyakaza okungenani izikhathi ezingu-10.

ukunyakaza kwe-flamingo

Ukunyakaza kwe-flamingo kusebenza imisipha ye-hip nemilenze kanye nemisipha ephansi emuva. Ukusuka endaweni yokuma, khahlela umlenze wakho wesokunxele emuva.

Kulesi simo, isandla sobunxele kufanele sibe okhalweni futhi isandla sokunene kufanele selulelwe phambili. Zama ukulinganisa ngale ndlela futhi welule i-torso yakho kuze kube yilapho isifuba sakho sihambisana nephansi.

Ngemva kokubamba imizuzwana engu-10, buyela endaweni yakho yokuqala. Phinda ukunyakaza izikhathi ezingu-10 emlenzeni ngamunye.

Abaqalayo bangase bakuthole kunzima ukulinganisela. Uma uphinda ukunyakaza njalo, uzobona ukuthi ungakwenza kalula.

ukunyakaza kweselesele

I-frog pose iphinde ibe umsebenzi omuhle kakhulu wokuzivocavoca umzimba ophansi. qinisa izinqa yenzelwe futhi

Hlukanisa imilenze yakho ngokuhlukana, beka izingalo zakho emadolweni bese uhlanganisa izandla zakho ndawonye.

Nyakazisa izinqe zakho phezulu naphansi.

Kufanele ume uhambisane nomhlabathi ngenkathi wenza umnyakazo. Phinda ukunyakaza okungenani izikhathi ezingu-20.

Ungahlali esihlalweni

Ncika ingemuva lesihlalo odongeni. Hlala onqenqemeni lwesihlalo izinyawo zibheke phansi namadolo agobile.

Hlula izingalo, beka isandla ngasinye kwelinye ihlombe.

Ancike esihlalweni. ncika phambili bese kancane ume ume namahlombe nomhlane uqonde.

Hlala phansi kancane. Phinda izikhathi ezingu-10.

phakamisa idolo

Lala phansi noma umata uvule imilenze yomibili. Hambisa idolo kwesokunxele ulibhekise esifubeni.

Sebenzisa izandla zombili ukusondeza idolo ngobumnene esifubeni.

Bamba idolo lakho kule ndawo imizuzwana engu-10 ngaphambi kokubuyela endaweni yokuqala.

Phinda ngomunye umlenze. Yenza lo msebenzi izikhathi ezingu-10 ngomlenze ngamunye.

I-Inner Hip Stretch

Hlala ufulathele ngemuva kwesihlalo. Phakamisa umlenze wakho wesokudla bese ubeka iqakala elingakwesokudla ethangeni lesobunxele idolo elingakwesokudla libheke eceleni.

Cindezela kancane ethangeni lokudla ngesandla esisodwa uze uzwe ukumelana. Gcina umhlane wakho uqondile, gobisa izinqe kancane phambili. Phefumula kancane njengoba wenza lokhu.

Bamba ngale ndlela kufika kumasekhondi angu-30. Phinda ngomunye umlenze.

Ukwelula Kwe-Hip Kwangaphandle

Hlala umhlane wakho uqonde, imilenze yeluliwe.

Gobisa umlenze wakho wesokunxele bese uwuwela phezu komlenze wesokudla ukuze iqakala langakwesokunxele libe eduze kwedolo elingakwesokudla.

Sebenzisa ingalo yesokudla ukusunduza idolo lakho lesobunxele ngasehlombe elingakwesokudla uze uzwe ukumelana. Adonse umoya kancane. Ungalokothi uphushe uze ufike lapho ubuhlungu.

Bamba ngale ndlela kufika kumasekhondi angu-30. Phinda ngomunye umlenze.

Ukujikeleza kwe-Hip Ezinhlangothini Ezimbili

Lala phansi ngomhlane wakho phansi noma kumata bese ugoba amadolo akho. Nweba izingalo kude nomzimba.

Ukugcina amadolo ndawonye, ​​phansi kuya phansi ohlangothini lwesobunxele. Zama ukugcina amathanga e-perpendicular to the body.

Jikisa ikhanda kwesokudla. Qinisekisa ukuthi womabili amahlombe aqinile phansi. Bamba lesi sikhundla kuze kufike kumasekhondi angu-30.

Phakamisa kancane amadolo bese ubuyisela ikhanda endaweni yokuqala. Phinda ngolunye uhlangothi.

I-Hip Lift

Yima izinyawo zakho zihlukene ngobubanzi be-hip futhi ubheke odongeni. Beka izandla odongeni ukuze uthole ibhalansi.

Gobisa idolo lakho bese uhlehla ngonyawo lwakho lwesokudla.

Gobisa kancane idolo lakho lesokunxele, uqinisekise ukuthi alidluli izinzwane. Qinisa imisipha ye-hip.

Kufanele uqaphele umuzwa wokudonsa kancane ngaphambi kwe-hip nethanga langakwesokudla.

Gcina lesi sikhundla kuze kufike kumasekhondi angama-60. Phinda ngolunye uhlangothi.

Isandiso seHip

Yima izinyawo zakho zihlukene ngobubanzi be-hip futhi ubheke odongeni. Beka izandla odongeni ukuze uthole ibhalansi.

Qinisa imisipha yakho yesisu futhi ugcine umhlane wakho uqondile.

Yelula kancane umlenze wesobunxele ngemuva komzimba. Nweba umlenze ubuyele emuva ngangokunokwenzeka. Bamba lesi sikhundla imizuzwana emi-5.

Buyela endaweni yokuqala bese uphinda izikhathi ezingu-10.

Yenza umsebenzi ngolunye uhlangothi futhi.

Ukuthunjwa Kwemvubu

Yima izinyawo zihlangene zibheke odongeni.

Beka izandla odongeni noma okhalweni ukuze ulinganise.

Phakamisa umlenze wesokunxele phezulu ngangokunokwenzeka ngaphandle kokuzungeza okhalweni. Yibambe kanje imizuzwana emi-5.

Buyela endaweni yokuqala bese uphinda izikhathi ezingu-10. Yenza umsebenzi ngolunye uhlangothi futhi.

kwebhuloho

Lala phansi noma umata. Goba amadolo bese ubamba izingalo emaceleni. Beka izintende zakho phansi. Phakamisa kancane i-pelvis bese wehlisa phansi. Hlala kule ndawo imizuzwana emi-5.

Buyela kancane kancane endaweni yokuqala, yehlisa umgogodla ongaphezulu kuqala bese usebenza ubheke ezinqulwini. Phinda izikhathi ezingu-10.

I-Hip ne-Back Lift

Lala phansi noma kumata. Gobisa amadolo. Usebenzisa izandla zombili, donsa amadolo uwabhekise esifubeni sakho.

Nge-exhale ngayinye, sondeza amadolo kancane emahlombe. Ungahambi ngaphezu kokunethezeka.

Bamba kulesi simo imizuzwana engu-30, lapho amadolo eseduze namahlombe ngangokunokwenzeka.

Uma wenza lezi zivivinyo njalo izikhathi eziningana ngosuku, uzobona ukuqina ezinqulwini nasemilenzeni yakho.

Ezinye Izindlela Zokuqinisa Inyonga Nemilenze

Ngaphezu kokuzivocavoca nokunyakaza, le mikhuba elandelayo ukuqina kwe-hip nomlenze izosebenza ngempumelelo

i-foam roller

i-foam roller, qinisa izinqa Kuyithuluzi eliwusizo le Ungayithola ezitolo zezimpahla zezemidlalo. Qinisa izinqa i-foam roller ye:

– Lala ubheke phansi kurola oyigwebu ngaphansi komzimba, ngaphansi kancane kwenqulu yesokunxele.

– Beka imikhono phansi ukuze unqande isisindo esinqulwini.

- Hambisa umlenze wakho wesokudla ohlangothini, gobisa idolo lakho nge-engeli engu-90 degree.

– Gcina umlenze wesokunxele unwetshiwe ngemuva komzimba nezinzwane ukuze usekele.

– Gingqa inqulu yesokunxele phezu kwerola legwebu nangemuva. Qhubeka nalo mnyakazo imizuzwana engu-30.

– Phinda izikhathi ezimbalwa ngosuku nhlangothi zombili.

Ukubhucungwa

Ukuze aqinise izinqa Ukubhucunga le ndawo kuzosebenza. I-massage isiza ukuphula izicubu zezibazi, ithuthukise ukujikeleza kwegazi futhi inciphise ubuhlungu bemisipha. Sebenzisa amafutha emvelo afana nekakhukhunathi noma amafutha e-almond njengamafutha okugcoba. 

lokushisa

Ukufaka ibhodlela lamanzi ashisayo okhalweni kunganciphisa ukungezwani kwemisipha. Sebenzisa lokhu kwelashwa izikhathi eziningana ngosuku uma kudingeka.

Ungalokothi ufake ukushisa ekulimaleni kwakamuva njengoba kungase kubhebhethekise ukuvuvukala. Njengomthetho ojwayelekile, sebenzisa iqhwa phakathi kwamahora angu-72 okuqala okulimala ukuze unciphise ukuvuvukala nokuvuvukala.