Indlela yokulahla ama-hips e-chubby?

Indlela yokulahlekelwa ngamanqatha esinqeni sakho?

Intshayelelo: Izinqe yenye yezona ndawo zixhaphakileyo xa kufikwa ekususeni amanqatha omzimba. Nangona kungekho zisombululo zamangaliso, kukho izicwangciso ezisebenzayo zokunciphisa ezo ndawo zingonwabanga zinamafutha ezinqeni. Kweli nqaku, siza kuphonononga iindlela ezahlukeneyo kunye neendlela eziya kukunceda ufezekise i-slimmer, isinqe esincinci.

1. Isondlo esisempilweni: Inyathelo lokuqala⁢ lokunciphisa amanqatha e-hip kukwamkela ukutya okunokulinganisela kunye nokunempilo. Gxininisa ekutyeni ukutya okutyebileyo kwezondlo, njengeziqhamo, imifuno, iiproteni ezibhityileyo, kunye namafutha asempilweni. Kuphephe ukutya okugayiweyo kunye neziselo ezineswekile, ekubeni umxholo wayo ophezulu we-caloric unokufaka isandla ekwandeni kwamafutha kule ndawo ethile.

2. Ukuzivocavoca kwentliziyo: Ukuzilolonga kwentliziyo kubalulekile ekutshiseni iikhalori kunye nokunciphisa amanqatha aqokelelana esinqeni. Yenza imisebenzi efana nokubaleka, ukuqubha, ukukhwela ibhayisekile, okanye ukuziqhelanisa ne-aerobics Kuya kukunceda ukwandisa inkcitho yakho ye-caloric kwaye, ngoko ke, ulahlekelwe ngamafutha omzimba ngokubanzi, kubandakanywa naloo nto emathangeni akho.

3. Ukuzivocavoca amandla: Ukongeza kwimithambo yentliziyo, kubalulekile ukubandakanya umthambo wamandla kwindlela yakho yoqeqesho iya kunceda ithoni kunye nokuqinisa imisipha ye-hip, eya kuba negalelo kwimbonakalo eqinileyo necacileyo. ⁤Imisebenzi efana ne-squats, imiphunga okanye ukuphakamisa iintsimbi zifanelekile⁢ ukusebenza kule ndawo ⁤.

4. Ukulawulwa kwekhalori yokutya: Ukunciphisa amanqatha esinqeni sakho, kubalulekile ukulawula ukutya kwakho kwekhalori.⁢ Qinisekisa sebenzisa iikhalori ezimbalwa kunokuba uzitshise yonke imihla, ukudala ukusilela kwekhalori enempilo. Oku kunokufezekiswa ngokudibanisa ukutya okunenkathalo kunye nokuzilolonga rhoqo.

5. Ukuphumla kunye nokuchacha: Okokugqibela, akufuneki sikulibale ukubaluleka kokuphumla kunye nokuchacha okufanelekileyo. Vumela umzimba wakho ukuba ululame ngokufanelekileyo Emva kokuzilolonga kubalulekile ⁤ukuphepha⁤ ukwenzakala nokukhuthaza ukukhula kwezihlunu. Kwakhona khumbula ukuba ukuphumla ngokwaneleyo kubalulekile ukugcina awona manqanaba afanelekileyo amandla kunye nenkuthazo.

Isishwankathelo, ukunciphisa amanqatha e-hip kufuna indlela ebanzi kunye ehambelanayo, ebandakanya ukutya okwaneleyo⁤,⁢ i-cardiovascular and strength exercise, control of caloric intake, kunye nokuphumla okwaneleyo kunye nokubuyisela. Landela ezi zicwangciso kwaye uya kuba linyathelo elinye elikufutshane ekufezekiseni i-hips ethambileyo kunye nefanelekileyo.

1. Uhlalutyo lwamafutha aqokelelwe esinqeni

Ukufezekisa uhlalutyo oluchanekileyo lwamanqatha aqokelelwe ezinqeni, kubalulekile ukuqonda imvelaphi yayo kunye nezinto ezibangela ukuqokelela kwayo. I-Genetics, indlela yokuphila yokungalali, ukutya okungalungelelananga kunye notshintsho oluthile lwehomoni zezinye zezona zizathu ziphambili le ngxaki ubuhle obukhathaza abantu abaninzi. Kubalulekile ukuba uqaphele ukuba ukuphelisa amanqatha abekwe kwindawo ethile yomzimba akunakwenzeka., ekubeni ukulahleka kwesisindo kwenzeka kwihlabathi jikelele kuwo wonke umzimba. Nangona kunjalo, kukho izicwangciso ezinokunceda ukunciphisa amanqatha ezinqeni kunye nokuphucula ukubonakala kwazo.

Elinye lamanyathelo okuqala okulahlekelwa ngamafutha ezinqeni zakho kukulandela ukutya okunempilo kunye nokulinganisela. Ukunciphisa ukusetyenziswa ngokugqithiseleyo kwamafutha ahluthayo kunye neeshukela ezicutshungulwayo ngundoqo ukunciphisa ukuqokelelwa kwamafutha kule ndawo yomzimba. Ukubandakanya ukutya okutyebileyo kwifiber, iiprotheyini ezibhityileyo kunye ne-carbohydrates enzima kuya kunceda ukugcina imetabolism esebenzayo kunye nokugcina ubunzima obunempilo. Ngaphezu koko, ibalulekile hlala u-hydrated ukuphepha ukugcinwa kwamanzi, okunokuthi kugxininise ukubonakala kwe-chubby hips.

Omnye umba osisiseko sokunciphisa amanqatha esinqeni⁢ kukwenza umthambo owaneleyo. Ukudityaniswa kwemithambo yentliziyo kunye noqeqesho lwamandla lufanelekile ukutshisa iikhalori kunye nethoni yezihlunu ze-hip. Ukuzivocavoca okunjengokubaleka, ukuqubha, ukukhwela ibhayisekile okanye ukwenza umthambo we-aerobic kunokusebenza kakhulu ekupheliseni amanqatha aqokelelweyo kule ndawo. Ngaphezu koko, Kubalulekile ukwenza umthambo othile wokuthotywa kwemisipha ukomeleza i-glutes kunye nezihlunu ze-hip, eziya kunceda⁢ukunciphisa ukubonakala kwe-chubbyness kunye nokuphucula ukumila kwayo.

2. Ukutya okunokulinganisela ⁢ukuze⁢ ukunciphisa amafutha esinqeni

Omnye ukutya okunokulinganisela Ingundoqo ekunciphiseni amanqatha aqokelelwe ezinqeni. Ukufezekisa oku, kuyimfuneko ukulandela ukutya okunokulinganisela okubandakanya ukutya okucebileyo kwizondlo kunye namafutha aphantsi. Ibalulekile ziphephe ukutya okucutshungulweyo, okutyebileyo kwiiswekile kunye namafutha ahluthayo, ekubeni ezi zivame ukuqokelelana ezinqeni kwaye zibe negalelo ekufumaneni ubunzima. Endaweni yoko, kucetyiswa ukuba uquke ukutya okunje ngeziqhamo, imifuno, iiproteni ezibhityileyo, kunye neenkozo ezipheleleyo kukutya kwakho kwemihla ngemihla.

Ukongeza kwisondlo esaneleyo, ibalulekile Gcina inqanaba eliqhubekayo lomsebenzi womzimba ukunciphisa amanqatha ezinqeni. Ukuzivocavoca kwe-cardiovascular, njengokugijima, ukubhukuda, okanye ukuhamba ngebhayisikili, kusebenza ngokukodwa ekutshiseni amanqatha kuwo wonke umzimba, kubandakanywa nezinqe Ukubandakanya iindlela zokuzilolonga ezithile ukuze usebenze imisipha ye-hip nayo inokuba luncedo, kuba inceda ukukhupha ithoni kunye nokomeleza le ndawo.

Ukuncedisa ukutya okunokulinganisela kunye nomsebenzi womzimba, kuyacetyiswa sela amanzi oneleyo kwaye uhlale umanzi. Amanzi anceda ukuphelisa i-toxins kwaye inceda ukugcina imetabolism enempilo. Ngaphandle koko, ⁤ ibalulekile Lawula ukusetyenziswa kwakho kotywala kunye neziselo ezineswekile, njengoko ezi zinokongeza iikhalori ezingeyomfuneko kwaye zithintele iinzame zokunciphisa amafutha e-hip. Khumbula ukuba ukungaguquguquki kunye nokuzinikela ngundoqo ekuphumezeni iziphumo ezihlala zihleli.

3. Umthambo okhethekileyo⁢ ukuthoniza isinqe

Zininzi imithambo ethile eya kukunceda uthobe isinqe sakho kwaye ukhuphe ezo ndawo zinamafutha acaphukisayo. Eyona nto ibalulekileyo kukusebenza izihlunu kwindawo ngokuchanekileyo kwaye rhoqo. Apha ngezantsi uya kufumana umthambo osebenzayo wokuthomalalisa isinqe sakho kwaye ufezekise ukujonga okuncinci kule ndawo yomzimba.

1. I-Lateral squats ene-elastic band: Lo msebenzi ulungele ukuqinisa imisipha ye-hips kunye ne-glutes Beka i-elastic band ejikeleze amathanga akho kwaye wenze i-squat, ugcine iinyawo zakho ububanzi begxalaba kwaye uhla njenge-⁤ephantsi njengoko unako ukulahlekelwa yibhalansi yakho. Phinda lo msebenzi⁢ kwiiseti ezi-3 zophinda-phindo olu-12.

2. Ubunzima bemiphunga esecaleni: Le ntshukumo isebenza ikakhulu izihlunu ezinqeni nasemilenzeni. Bamba ubunzima kwisandla ngasinye kwaye uthathe inyathelo elikhulu ukuya kwicala, wehlisa umzimba wakho ngokuguqa idolo lakho. Qinisekisa ukuba uwugcina umqolo wakho uthe tye kwaye isisu sithintelwe. Buyela kwindawo yokuqala kwaye uphinde usebenze kwelinye icala. Yenza iiseti ezi-3 zophindaphindo lwe-10 kwicala ngalinye.

3. Iibhulorho zeHip: Iibhulorho ze-Hip zisebenza kakhulu ukulungelelanisa izihlunu ze-hip kunye ne-glutes. Lala ngomqolo ngamadolo akho aguqe kwaye iinyawo zakho ziphumle phantsi Phakamisa isinqe sakho uze wenze umgca ochanekileyo phakathi kwamagxa akho kunye namadolo, ugcine i-glutes yakho. Yehla ngokucothayo kwaye uphinde umthambo kwiiseti ezi-3 zokuphindaphinda ezili-15.

4. Iinzuzo zomsebenzi we-cardiovascular ekupheliseni amanqatha

Ukuziqhelanisa nomsebenzi we-cardiovascular rhoqo akuboneleli kuphela ngeenzuzo kwimpilo yonke, kodwa kunokuba sisicwangciso esihle kakhulu sokuphelisa amanqatha aqhubekayo kwindawo ye-hip. Umsebenzi wentliziyo, njengokubaleka, ukuqubha okanye ukukhwela ibhayisekile, kunceda ukutshisa iikhalori kunye nokukhawulezisa imetabolism, eyimfuneko ekususeni amanqatha aqokelelweyo. Ngokunyusa izinga lokubetha kwentliziyo kunye nokuphefumla, umzimba wethu usebenzisa oovimba bamafutha njengomthombo wamandla, nto leyo ephumela ekuncipheni ngokuthe ngcembe kwamafutha emzimbeni.

Esinye sezizathu eziphambili zokuba kutheni umsebenzi we-cardiovascular esebenzayo ekupheliseni amanqatha ezinqeni kukuba Ayisebenzi kuphela imisipha kule ndawo, kodwa ikwabandakanya nomzimba uphela. Ngokwenza ukunyakaza okukhulu, okuphindaphindiweyo, njengokugijima okanye ukuhamba ngebhayisikili, amaqela amakhulu emisipha avuliwe, okwenza inkcitho enkulu yamandla kwaye ikhawuleze inkqubo yokutshisa amanqatha. Ngaphezu koko, Ngokuqinisa izihlunu ezinqeni, amandla okuphelisa amanqatha aqokelelweyo aphuculwe, kuba izihlunu ezisebenzayo zisebenzisa amandla amaninzi ⁢kwaye ⁢ikhawulezisa imetabolism nangakumbi.

Olunye uncedo oluphambili lomsebenzi wentliziyo ukuphelisa amanqatha esinqeni sakho i⁤uphuculo⁢kumjikelezo wegazi. Ngokwandisa izinga lentliziyo, ukujikeleza kwegazi okungcono kukhuthazwa kuwo wonke umzimba, kubandakanywa nommandla we-hip Oku kubaluleke kakhulu, ekubeni amanqatha aqokelelweyo anokuthintela ukujikeleza okubangela ukuba kube nzima nakakhulu. Ngokuphucula ukujikeleza kwegazi, Ukufika kweoksijini kunye nezondlo kwizicubu ze-adipose kuyathandeka, enceda ukuphula amanqatha kwaye iququzelele ukupheliswa kwayo.

5. Ukubaluleka kokugcina i-hydration eyaneleyo yokunciphisa amanqatha ezinqeni

I-hydration eyaneleyo idlala indima ebalulekileyo ekunciphiseni amanqatha e-hip. Ukusetyenziswa kwamanzi Kubalulekile ukwenza imisebenzi eyahlukeneyo yomzimba enegalelo ekugcineni ubunzima obunempilo kunye nomzimba olungeleleneyo. Amanzi anceda ukulawula imetabolism, ukuququzelela ukupheliswa kwee-toxins kunye nokugaya ukutya. Ukongezelela, ukugcinwa kwe-hydration eyaneleyo kunceda ukulawula ukuthanda ukutya kunye nokuthintela ukugcinwa kwamanzi, okunokuthi kube negalelo ekuqokeleleni kwamafutha kwiindawo ezithile zomzimba, ezifana nezinqe.

Ukunciphisa amanqatha ezinqeni zakho, kucetyiswa ukuba uchithe ubuncinane iiglasi ezi-8 zamanzi ngosuku. Oku kubandakanya i ukusetyenziswa kwamanzi ecocekileyo, kunye neziselo ezifana ne-herbal infusions okanye amanzi ekhokhonathi. Kubalulekile ukukhumbula ukuba ukusetyenziswa kwamanzi akufanele kube kuphela ngexesha lokutya, kodwa kulo lonke usuku. Ukuze uhlale u-hydrated, kucetyiswa ukuba uphathe ibhotile yamanzi kunye nawe kwaye ubeke izikhumbuzo zokusela amanzi rhoqo. Ukongezelela, iziselo ezinoshukela ophezulu kunye nomxholo we-caffeine kufuneka ziphetshwe, njengoko zinokuba negalelo ekuphelelweni kwamanzi kunye nokugcinwa kwamanzi.

Ukongeza kwi-hydration eyaneleyo, kubalulekile ukulandela ukutya okunokulinganisela kunye nokwenza umthambo womzimba. ⁢ Ukutya okucebileyo kwiziqhamo, imifuno, iiprotheyini ezinqabileyo, kunye neengqolowa ezipheleleyo ziya kunika izondlo ezifunekayo ukugcina ubunzima obunempilo kunye nokunciphisa ukuqokelela kwamafutha ezinqeni. Ngakolunye uhlangothi, ukwenza imithambo ethile yendawo ye-hip, efana ne-squats okanye imiphunga, kuya kunceda ithoni yemisipha kunye nokufezekisa ukubonakala okuqinileyo. Ukudibanisa ukutya okunempilo, i-hydration eyaneleyo kunye nokuzivocavoca rhoqo kuya kukuvumela ukuba ufumane iziphumo ezilungileyo zokunciphisa ngokufanelekileyo i-hip fat.

6. Kuphephe ukutya okucutshungulweyo okutyebileyo ngamafutha ahluthayo

Omnye indlela esebenzayo ukuthoba amanqatha esinqeni yi ukuphepha ukusetyenziswa kokutya okucutshungulweyo okutyebileyo ngamafutha ahluthayoOku kutya, okufana namaqebengwana, amaqebengwana, nokutya okuqhotsiweyo, kunamafutha amaninzi angenampilo aqokelelana emzimbeni, ngakumbi kwindawo esinqeni. Ukugcina umzobo omncinci kwaye usempilweni, kuyafuneka ukuba utshintshe ezi mveliso ngeendlela ezinempilo kunye nezendalo.

Esikhundleni sokukhetha ukutya okucutshungulweyo okutyebileyo ngamafutha ahluthayo, kuyacetyiswa sebenzisa ukutya okunesondlo okunesondlo. Oku kuthetha ukuquka ukutya okufana neziqhamo, imifuno, ukutya okuziinkozo, kunye neeproteni ezibhityileyo ezifana nenkuku nentlanzi kukutya kwethu kwemihla ngemihla. Oku kutya kusinika izondlo eziyimfuneko ukuze sihlale sisempilweni, ngelixa sisinceda sinciphise ukuqokelelwa kwamafutha kwindawo ye-hip.

Enye inkalo ebalulekileyo ekufuneka ithathelwe ingqalelo lawula izahlulo zokutya. Nokuba sidla ukutya okunempilo, ukuba sidlula ubungakanani, umzimba wethu uya kugcina amandla angaphezulu ngendlela yamafutha. Ukuze ugweme oku, kuyacetyiswa ukuba uhlukanise izidlo zibe ngamacandelo amancinci kwaye udle ngokumodareyitha. Ukongezelela, kuyacetyiswa ukuba udle isidlo sakusihlwa ubuncinane iiyure ezimbini ngaphambi kokulala, ukuvumela ixesha lomzimba lokugaya ukutya ngaphambi kokulala.

7. Amaqhinga okunciphisa uxinzelelo kunye nefuthe layo ekuqokeleleni kwamafutha ezinqeni

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Xa kuziwa ekulweni nokuqokelelwa kwamafutha ezinqeni, kubalulekile ukujongana noxinzelelo kunye nokuzilolonga kunye nokutya okunokulinganisela kunokubangela ukwanda kwemveliso ye-cortisol, ihomoni ehambelana ⁢ nokuzuza ubunzima kunye nokuqokelela ⁢. amafutha kwiindawo ezithile zomzimba, ezifana nezinqe. ⁢Apha sibonisa ezinye izicwangciso ezisebenzayo Ukunciphisa uxinzelelo kunye nokunciphisa impembelelo yayo ekuqokeleleni kwamafutha kule ndawo:

1. Ziqhelanise neendlela zokuphumla: Ukuxinezeleka okungapheliyo kunokuchaphazela kakubi impilo yethu yonke, kubandakanywa nokuqokelela kwamafutha ezinqeni. Ukulwa noku, kubalulekile ukubandakanya iindlela zokuphumla kwindlela yethu yemihla ngemihla. Olunye ukhetho olusebenzayo lubandakanya ukucamngca, ukuphefumla okunzulu, i-yoga, kunye ne-massage. Zimisele ubuncinci imizuzu eyi-10-15 ngosuku kwezi zenzo ukunceda ukunciphisa amanqanaba oxinzelelo.

2. Yenza umthambo rhoqo: ⁢ Ukuzivocavoca akuncedi kuphela ukugcina ubunzima obunempilo, kodwa kuyindlela enhle yokunciphisa uxinzelelo. Umsebenzi womzimba ukhulula i-endorphins, eyaziwa ngokuba yi "hormone yolonwabo," enceda ukuphucula isimo sengqondo kunye nokunciphisa amanqanaba oxinzelelo. Zama ukwenza umthambo ubuncinane imizuzu engama-30 yonke imihla.

3. Beka phambili ukuphumla kunye nomgangatho wokulala: Ukuphumla ngokwaneleyo kunye nokulala okusemgangathweni kubalulekile ukugcina ukulungelelaniswa kweemvakalelo kunye nokunciphisa uxinzelelo. Zama ukuseka inkqubo yokulala rhoqo, ukuphepha i-caffeine ngaphambi kokulala kunye nokudala indawo ekulungele ukulala Ukongeza, ukuphumla okwaneleyo kuvumela umzimba wethu ukubuyisela ngokufanelekileyo, kunceda ukunciphisa amanqanaba e-cortisol kwaye, ngoko ke, ukuqokelela kwamafutha ezinqeni.

8. Uhlala njani ⁢ukhuthazekile kwaye uphumeze iinjongo zokulahleka kwamafutha

Enye yezona ndawo ziyingxaki xa kuziwa ekulahlekeni kwamafutha ngaphandle kokungabaza indawo ye-hip. Ngethamsanqa, kukho iindlela ezisebenzayo eziza kukunceda unciphise loo mafutha ngendlela enempilo kwaye ezinzileyo Kweli nqaku, ndiya kubelana ngeengcebiso ezingundoqo ukuze uhlale ukhuthazwa kwaye ufezekise iinjongo zakho zokulahlekelwa kwamafutha.

1. Zibekele usukelo olusengqiqweni: Kubalulekile ukuba uchaze iinjongo ezinokufikelelwa nezinokumetwa. Gqiba ukuba bungakanani ubunzima ofuna ukuphulukana nabo ngexesha elinikiweyo kwaye uqinisekise ukuba busempilweni kwaye buzinzileyo. Khumbula ukuba ukulahlekelwa ngamafutha ngokuthe ngcembe kusebenza ngakumbi kwixesha elide. Ukuseta imida emincinci endleleni kunye nokubhiyozela impumelelo⁢ yakho kuya kukugcina ukhuthazwa kuyo yonke le nkqubo.

2. Landela ukutya okunesondlo: Isondlo sidlala indima ebalulekileyo ekulahlekeni kwamafutha. Kubalulekile ukugcina i-caloric deficit elawulwayo, ukutya ukutya okutyebileyo kwiiprotheni, iifayibha kunye namafutha anempilo Gwema ukutya okucutshungulwayo kunye neswekile, ukhethe ukutya kwemvelo kunye nokutsha. Qwalasela ⁢into⁤ enokwenzeka⁢ yokubonisana⁤ ingcali yesondlo ukuze ikuncede ⁢yila isicwangciso sokutya esilungele iimfuno zakho.

3. Bandakanya umthambo rhoqo: Ukuzivocavoca umzimba ngundoqo ekutshiseni amanqatha kunye nokuthambisa isinqe sakho. Inkqubo yoqeqesho epheleleyo kufuneka iquke imithambo yentliziyo efana nokubaleka, ukuqubha okanye ukukhwela ibhayisekile, kunye nokuzivocavoca kwamandla okusebenza emilenzeni nasesinqeni. Cinga ngokuqesha umqeqeshi wakho ukuba akhokele kwaye akukhuthaze ngexesha leeseshoni zakho zoqeqesho.

9. Ukubaluleka kokuphumla kunye nokubuyisela ukunciphisa amanqatha e-hip

1. Iinzuzo ⁢zokuphumla kunye nokuchacha.

Ukuphumla kunye nokubuyisela kubalulekile ukunciphisa amafutha e-hip ngokufanelekileyo. Ngexesha lokuzilolonga, iinyembezi ezincinci zenzeka kwimicu yemisipha efuna ixesha lokulungisa nokwakha kwakhona. Ukuphumla okwaneleyo kuvumela iinkqubo eziyimfuneko zokuvuselela ukuba zenzeke, ukuphepha ukulimala kunye nokukhuthaza ukukhula kwemisipha. Ukongeza, ukuphumla ngokuchanekileyo kunceda ukunciphisa amanqanaba e-cortisol, ihomoni ehambelana nokunyuka kwegazi. amafutha esiswini. Ngoko ke, Akufunekanga sikujongele phantsi ukubaluleka kokuthatha ixesha lokuphumla⁢ kwaye sichache emva kokuzilolonga.

2. Amacebo okuphumla okusebenzayo kunye nokubuyisela.

Kukho iindlela ⁤izicwangciso⁢ esinokuthi⁢ siziphumeze⁤ ukuqinisekisa ukuba siphumla ngokwaneleyo kwaye sichacha ngokwaneleyo. Omnye wabo ulala ngokwaneleyo. Ngexesha lokulala, umzimba uyalungisa kwaye uchache, ngoko ke kubalulekile ukuba ulale iiyure ezisi-7 ukuya kwezisi-9 ubusuku ngabunye. Enye inkalo ebalulekileyo kukutya. Ukutya ukutya okunesondlo, okunezondlo ezininzi kunceda ukuchacha kwezihlunu kwaye kunceda ukugcina ubunzima obusempilweni. Ngaphandle koko, Kubalulekile ukugcina ixesha lokuphumla kunye nokuzonwabisa komntu, kuba uxinzelelo olungapheliyo lunokwenza kube nzima ukulahlekelwa ngamafutha kwindawo ye-hip.

3. Imithambo yokubuyisela kunye nokwelula.

Ngaphandle kokuphumla okusebenzayo kunye nesondlo esifanelekileyo, kukho ukubuyisela kunye nokwelula umzimba onokuba luncedo olukhulu ekunciphiseni amanqatha e-hip Ezinye iinketho ze-yoga kunye nokusebenza kwePilates, ezinceda ukuqinisa kunye nokwelula imisipha ngendlela ethambileyo kunye nokulawulwa. Unokwenza ukuzivocavoca okugxininise kwindawo ye-hip, njenge-butterfly stretch, i-quadriceps stretch, kunye ne-hip stretch stretch. Khumbula ukwenza olu qheliselo ngokufanelekileyo kwaye rhoqo ukuze ufumane ezona ziphumo zibalaseleyo kwaye uthintele ukonzakala.

10. Funa inkxaso yengcali yendlela ebanzi kunye neyomntu yokunciphisa i-hip

. Ukuba ujonge ukulahlekelwa ngamanqatha anenkani ezinqeni zakho, kubalulekile ukuba ube nenkxaso yeengcali eziqeqeshiweyo ezikhethekileyo kwicandelo lezempilo kunye nokuqina. Indlela ebanzi kunye neyenzelwe umntu⁤ ibalulekile ukuze ufumane iziphumo ezisebenzayo nezihlala ixesha elide. Ngezantsi zizizathu ezithile zokuba luncedo ukufuna inkxaso yobuchwephesha kuhambo lwakho lokunciphisa i-hip.

Amava kunye nolwazi olulodwa. Abachwephesha abajongene nokunciphisa i-hip baneminyaka engamava kunye nolwazi kule nkalo ethile. Ukongeza, bahlaziywa kuphando lwamva nje kunye nobuchule bokunciphisa amanqatha, okubavumela ukuba bakunike ubungqina obusekwe kunye nendlela esebenzayo.

Ukucwangciswa kobuqu kunye nokubeka iliso. Ngokufuna inkxaso yobuchwephesha, unokuzuza kwisicwangciso sokunciphisa i-hip esilungiselelwe iimfuno zakho kunye neenjongo zakho. Iingcali ziya kuvavanya imeko yempilo yakho, ukubunjwa komzimba, kunye neendlela zokuphila ukwenza isicwangciso esilungiselelwe wena ngokukodwa. Baza kulandelela rhoqo ukwenza uhlengahlengiso ukuba kuyimfuneko kwaye baqinisekise ukuba uqhubela phambili kwiinjongo zakho ngokukhuselekileyo nangempumelelo.