Bella Adams
Ubusazi? Imizuzu nje elishumi ngosuku yanele ukunyibilikisa isinqe sakho. Sikubonisa imithambo emithathu elula kodwa esebenzayo yesisu esicaba!
“I-Muffintop,” “umsesane wobomi” okanye – nokuba mbi – “i-paunch”: kukho amagama amaninzi okuqokelelana kwamafutha esisu apha esinqeni.
Kwabo bachaphazelekayo, ngokuqhelekileyo bayingxaki yobuhle, kuba amanqatha esinqeni ayingozi kangako kwimpilo kunamafutha esisu, ekhuthaza isifo senhliziyo.
Kodwa ukungabi nabungozi akuthethi ukuba mhle. Ke ukuba ufuna ukususa amakhonkco obomi bakho, akukho kujikeleza umthambo.
Nangona kunjalo, imithambo emincinci emithathu nje iya kukunceda unyibilikise iikhilogram kwaye unciphise ipesenti yamafutha omzimba wakho.
Thatha imizuzu elishumi yonke imihla ngelixa ikofu yakho ihamba kusasa okanye ufudumeza isidlo sakho kwaye ukhuphe isisu sakho ngokukhawuleza.
Ngale mithambo emi-3, amanqatha akho e-hip aya kunyibilika
- amaqhekeza
Indawo yokuqala: supine emgangathweni, imilenze hip-width ngaphandle. Zisa izandla zakho ezindlebeni zakho. Gcina umqolo wakho ongezantsi udibana nomgangatho ukunqanda umqolo ongenanto. Phakamisa kwaye unciphise amagxa kunye nomqolo ongaphezulu. Isisu sihlala sixinene ngalo lonke ixesha.
Ukuzivocavoca kusebenza ikakhulu izihlunu zesisu ezingaphezulu, kodwa kunye neendawo ezisecaleni kunye nezisezantsi zemisipha yesisu.
2 × 15 ukuphindaphinda.
- umlenze uphakamisa
Indawo yokuqala: i-supine, izandla ziphantsi kweempundu. Cinezela ezantsi umva ukuya emgangathweni. Ngaxeshanye nyusa imilenze yoluliwe, uze uyihlise kancinci.
Musa ukuthatha umfutho, amandla avela kwisisu.
2 × 15 ukuphindaphinda.
- iplanga esecaleni
Indawo yokuqala: Indawo esecaleni, imilenze yoluliwe ixesha elide. Sebenzisa ingalo engezantsi ukuphakamisa umzimba phezulu, kwaye ukuqina kwemisipha embindini womzimba.
Zenze uqine njengebhodi ngelixa usenza oku.
Bamba i-2 × 1 iminithi kwicala ngalinye.
Ukuqeqeshwa kwemisipha ngokubanzi ukuze kuphumelele ngakumbi
Nangona kunjalo, ukunyibilikisa igolide ye-hip ngakumbi ngokufanelekileyo, ukuqeqeshwa kwemisipha ethile yesisu akwanele.
Uqeqesho oluqhelekileyo lwemisipha kuphela, olwakha ubunzima bemisipha emzimbeni wonke, luyakwazi ukubambelela kwimiqulu kwixesha elide.
Isitshixo sesona santya siphezulu se-basal metabolic: oku kuthetha ukuba umzimba uya kwiindawo zokugcina amafutha nokuba uphumle. Nangona kunjalo, ii-crunches kunye neeplanga zifanelekile ekuchazeni undoqo womzimba wesisu esithambileyo kunye nesicaba.
Ngoko ke, qhubeka usenza oko!
