Ungayakha Kanjani Inkinobho Enothile Kunabo Bonke, Ngaphakathi nangaphandle

-Delile

• Ukusula ama-Butt Acne (aka Buttne)
• Ukuze Skin Smooth
• Ukufeza lokho kukhanya kwe-Sun-Kissed
• Ukwakha I-Muscle Mass
• Buyekeza kwe-

Impango yakho iwumthombo wamandla womzimba, ikuqhubekisela phambili futhi ikusekele phakathi nezinsuku zakho zokusebenza, kodwa ungase ungakunaki kangako. Phakathi kwezindlela zokwelapha ezinobuhle nezindlela zokuqinisa ezifakazelwe isayensi, nansi indlela yokunikeza olwakho uthando olulufanele.

Ukusula ama-Butt Acne (aka Buttne)

Kungakhathaliseki ukuthi uhlala ufika ejimini noma ujuluka ngesikhathi umzimba wakho ufika ekushiseni kwasehlobo, kungenzeka ukuthi uke wabhekana nezinduna zezinqe ngaphambilini. Lesi simo sibangelwa lapho wenza indawo enhle efudumele futhi emanzi i-la sweat, evumela ukuthi amabhaktheriya nemvubelo zikhule ngaphezulu kwesikhumba, uDeirdre Hooper, MD, udokotela wesikhumba eNew Orleans, utshelwe ngaphambilini Umumo. Lapho ukungezwani kubandakanyeka (cabanga: ukumelwa ngamakhala noma ukuqunjelwa), imihuzuko emincane yenziwa ezinhlungwini zezinwele, lapho amabhaktheriya nemvubelo kungenza khona ukuthi umzimba uqale futhi ubangele ukuvuvukala, uchaze kanjalo.

Kepha akudingeki ubekezelele lawo maqhubu abomvu unomphela. Ukwelapha i-buttne (butt acne), gcoba imaski yokukhipha, njenge-Megababe Le Tush Clarifying Butt Mask (Buy It, $ 22, ulta.com), ehlanganisa i-glycolic, malic, ne-azelaic acid ukuqeda izisihla nezimbotshana ezivalekile.

Futhi, izithako uma sezibekelwe ubuso bakho ziyathentwa ukuze bushelelezi, bucace, futhi buqinise isinqe sakho. “Bheka i-caffeine, enganciphisa okwesikhashana amangqamuzana amafutha, ne-retinol, esiza ukwakha i-collagen ukuze isikhumba siqine,” kusho udokotela wesikhumba u-Anne Chapas, MD Try StriVectin Crepe Control Tightening Body Cream (Buy It, $ 59, amazon.com) nePaula's Choice Ukwelapha umzimba nge-Retinol Skin-Smoothing (Ithenge, $ 29, dermstore.com).

Ukuze Skin Smooth

Isikhumbuzi: I-Cellulite ingokwemvelo ngokuphelele futhi i-100% kulungile ukuba nayo. Nakuba izimbangela zingacacile kahle, lolu hlobo lwesikhumba esingalingani noma esinamaqhuqhuva singakhula ngenxa yezizathu zamahomoni, isisindo kanye nethoni yemisipha (nakuba abantu abafaneleke kakhulu basengaba nakho), kanye nofuzo olunquma ukwakheka kwesikhumba sakho nokuthungwa, ngokusho iMayo Clinic.

Kepha uma ungaphathekile kahle nge-cellulite yakho, kunezindlela ezimbalwa ezingasiza ukunciphisa ukubukeka kwayo. Okhilimu abenziwe ngemithi, njengo-0,3% we-retinol cream, bangasiza ukunciphisa ukuncipha ngokuqinisa isikhumba, yize ungahle ungayiboni imiphumela okungenani izinyanga eziyisithupha, eMayo Clinic ngayinye. Imisebenzi engokomzimba eyenza imisipha ithoni—njengokubhukuda, ukuhamba ngebhayisikili, noma i-Pilates—ingasiza futhi ekwehliseni ukubukeka kwe-cellulite, ngokusho komtholampilo.

Futhi uma uzimisele ukukhipha imali ethe xaxa, umjovo obizwa ngokuthi yi-Qwo uzotholakala emahhovisi ezesikhumba entwasahlobo ka-2021. UQwo usebenzisa i-enzyme collagenase clostridium histolyticum ukuphula amabhande aqinile angaphakathi kwamafutha akho adonsela phansi esikhunjeni, ukwakheka izinqe ezinqeni zakho, kusho uDkt. Chapas. Kuthatha cishe amasonto amane ukuqaphela ukuthungwa kwesikhumba okuthe xaxa, kepha imiphumela ihlala isikhathi eside, mhlawumbe ingahlala unomphela. UDkt. Chapas uncoma ukuhlanganisa imijovo ngemithi ye-radiofrequency microneedling efana ne-Inmode Morpheus8, eshisa amangqamuzana anamafutha ukuwaqeda futhi akhiqize ukukhiqizwa kwe-collagen (cishe u- $ 1,000 ngeseshini). (Related: Yini Ngempela Esiza Ukuqeda I-cellulite)

Ukufeza lokho kukhanya kwe-Sun-Kissed

Ngalesi sikhwama semfihlo esiyimfihlo, impango yakho iqinisekile ukuthi izokhanya kuleso swimsuit. “Ukusebenzisa isikhumba sokuzisusa ngamasu kungenza izinqe zakho zibukeke zizungeze futhi zikhuphuke ngokwengeziwe,” kusho umculi wokushuka uKristyn Pradas. "Okokuqala, bushelelezi kungqimba yesikhumba esizisebenzelayo." Uthanda eyakhe i-Pradas Glow Sol Solution I-Sunless Tanning Mousse (Yithenge, $25, pradasglow.com).

Uma sesomile, engeza ungqimba lwesibili lokuzishukela ingxenye ephezulu yesinqe sakho ngezimo ezimbili eziwuhhafu wenyanga. “Sebenzisa ibhulashi elicinene, elenziwe ngokwenziwa ukulenza ngokunyakaza okuyindilinga. Bese ubhebhelelisa ezinye ezinhlangothini ezingaphandle nangaphansi kwesinqe sakho, ”kusho yena. Umculi wezimonyo uScott Barnes (indoda evame ukulandela ukukhanya komzimba kaJennifer Lopez) ubeka into ecwebezelayo, njengeBody Bling yakhe (Buy It, $ 42, amazon.com), enenkungu yeNeutrogena Ultra Sheer Body Mist Sunscreen Spray SPF 45 (Buy It , $ 19, amazon.com). "Kwakha isheen enhle, yemvelo ngenkathi ikuvikela elangeni," usho njalo.

Ukwakha I-Muscle Mass

Yiziphi izici ekubukekeni kwempango yakho ezidlulela ngaphezu kokujula kwesikhumba. Esisekelweni sawo yiqembu elikhulu lemisipha yomzimba, i-glutes, elakhiwe i-maximus, medius, ne-minimus. I-maximus iyona engaphandle kakhulu futhi enkulu kunazo zonke ezintathu, futhi yilokho ofuna ngempela ukuzibandakanya ukuze uthole amandla amakhulu. Singabonga ama-squats ngokwenza lokho nje. Kodwa unezindlela ongakhetha kuzo: ama-squats omlenze owodwa, ukuphakamisa umlenze kuzo zonke ezine, ama-step-up, amaphaphu, nokunwetshwa kwe-hip (ukushanela umlenze ngomshini wekhebula noma ibhande lokumelana) konke kuqondise ubukhulu bakho ngokulinganayo, ngokocwaningo oluvela ku I-American Council on Exercise. (Ngendlela, ama-squats nalezo zivivinyo ezinhlanu ezihlukile zizophinda zisebenze nemidiya.)

Ukuze uthole okuningi kuma-squats akho, qiniseka ukuthi isisindo sisezithendeni zakho ngokuhlala emuva ekuhambeni. “Yehla uye ekujuleni eduze noma ngaphansi kokuhambisana ukuze uvule ama-glutes. Ukuguqa ngamadolo kusebenzisa ama-quads ngaphezulu,” kusho u-Glenn Wright, Ph.D., uprofesa wokujima nesayensi yezemidlalo eNyuvesi yaseWisconsin–La Crosse. Kukhona ngisho nokuqhamuka kwamagajethi okusika izinqa, njengeThe DB Method neCoba Board Glute Trainer, eyenzelwe ukuthuthukisa ifomu lakho. Uma ufuna inzuzo yebhonasi, engeza ukweqa phezulu kwama-squats akho. Lokhu kukhiqiza amandla amaningi, nawo angakwenza ube ngumshini wokuzivocavoca jikelele, kusho uWright. (Okuhlobene: Ukuhamba Kakhulu Kwezinqa Zesikhathi Sonke, Ngokusho Kwabaqeqeshi)

Futhi, kukhona ukwelashwa okufanele ukwenze ngemuva uma unesikhathi nemali: amadivayisi amasha wokuqothula umzimba angahlaseli angakha imisipha eminingi ngemuva kwakho. "Ukuvuselela imisipha kagesi kuvula imisipha yakho yezinqa ngokushesha okukhulu kube sengathi wenze izinkulungwane zezikwele ngesikhathi semizuzu engama-30," kusho uDkt. Chapas. I-TruSculpt Flex ihlose zombili izicubu ezinkulu nezincane ukusiza ukuqinisa nokuqina.

Shape Magazine, udaba luka-Agasti 2020

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