Bella Adams
Uthi bewazi? Imizuzu eyishumi nje ngosuku yanele ukuncibilikisa ukhalo lwakho. Sikukhombisa izivivinyo ezintathu ezilula kodwa ezisebenzayo zesisu esiyisicaba!
“Muffintop,” “life ring” noma – even meaner – “paunch”: kunamagama amaningi okunqwabelana kwamafutha esiswini ebhandeni.
Kulabo abathintekayo, ngokuvamile ngokuyinhloko inkinga yobuhle, ngoba amafutha okhalweni awayingozi kangako empilweni kunamafutha esisu, akhuthaza isifo senhliziyo.
Kodwa ukungabi nangozi akusho ukuthi umuhle. Ngakho-ke uma ufuna ukususa izindandatho zakho zempilo, akukho ukuzungeza ukuzivocavoca.
Kodwa-ke, izivivinyo ezintathu nje ezincane zizokusiza ukuthi uncibilikise amakhilogremu futhi unciphise amaphesenti amafutha omzimba wakho.
Thatha imizuzu eyishumi nsuku zonke ngenkathi ikhofi lakho lidlula ekuseni noma ufudumeza isidlo sakho sakusihlwa futhi uthobise isisu sakho ngokushesha.
Ngalezi zivivinyo ezi-3, amafutha akho e-hip azoncibilika
- imishini
Indawo yokuqala: ulale phansi, imilenze ihlukene nge-hip-width. Letha izandla zakho ezindlebeni zakho. Gcina umhlane wakho ongezansi uxhumene naphansi ukuze uvimbele umgogodla ongenalutho. Phakamisa futhi wehlise amahlombe kanye nomhlane ongaphezulu. Isisu sihlala sishubile sonke isikhathi.
Ukuzivocavoca kusebenza ikakhulukazi imisipha yesisu engenhla, kodwa futhi izingxenye ezingemuva nezingezansi zemisipha yesisu.
2 × 15 ukuphindaphinda.
- umlenze uyaphakamisa
Indawo yokuqala: i-supine, izandla zingaphansi kwezinqe. Cindezela ngezansi ubuyele phansi. Kanyekanye ulethe imilenze phezulu welulela ke kancane wehlise kubo.
Ungathathi umfutho, amandla avela esiswini.
2 × 15 ukuphindaphinda.
- ipulangwe elingemuva
Indawo yokuqala: Indawo ebheke eceleni, imilenze yeluliwe isikhathi eside. Sebenzisa ingalo engezansi ukuphakamisa umzimba, kanye nemisipha eqinile phakathi nomzimba.
Zenze uqine njengebhodi ngenkathi wenza lokhu.
Bamba iminithi elingu-2×1 ohlangothini ngalunye.
Ukuqeqeshwa kwemisipha okujwayelekile ukuze uthole impumelelo eyengeziwe
Kodwa-ke, ukuncibilikisa igolide le-hip ngokuphumelelayo, ukuqeqeshwa kwemisipha ethile yesisu akwanele.
Ukuqeqeshwa kwemisipha okuvamile kuphela, okwakha imisipha eminingi emzimbeni wonke, okungakwazi ukubamba ama-rolls ngokuhamba kwesikhathi.
Okubalulekile yizinga eliphezulu le-basal metabolism: lokhu kusho ukuthi umzimba uya emafutheni awo noma uphumule. Noma kunjalo, ama-crunches namapulangwe alungele ukuchaza umnyombo womzimba wesisu esithambile nesicaba.
Ngakho-ke, qhubeka!
