Zama Lokhu: Amathiphu namasu we-9 wokuqeda i-Butt Cellulite

-Delile

• Ongakwenza
• 1. Khuphuka
• 2. I-pop squat
• 3. Ibhuloho elikhazimulayo
• 4. Jump lunges
• 5. Ukuhamba ngezintambo
• 6. Dumbbell squat ukuze deadlift
• Ukudla
• Ukuvuthwa
• Ukujikeleza
• Ezinye izinto okufanele uzicabangele
• Okubalulekile
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Ongakwenza

Ngabe uKim Kardashian, uJessica Alba, uCindy Crawford noSandra Bullock bafana ngani?

Bonke bangama-celebs amahle, futhi bonke bane-cellulite. Yebo, kuyiqiniso!

Eqinisweni, eminye imininingwane iphakamisa ukuthi kubo bonke abesifazane abadala bane-cellulite kwenye indawo emzimbeni wabo.

Yize kungenzeki ukususa ngokuphelele i-cellulite, kunezinto ongazenza ukunciphisa ukubukeka kwayo.

Ukuqeqeshwa kwamandla - ikakhulukazi uma kuhlangene nokudla kanye ne-cardio - kunganciphisa amafutha omzimba nokuqothula imisipha, kusize ukusula ezinye zalezi zinhlayiya ze-butt.

Ulungele ukuqala? Konke okudingayo imizuzu engama-20 ukuzama lo mkhuba we-cellulite-busting.

1. Khuphuka

Lokhu kuhamba okusebenzayo kubhekise kuma-glutes akho. Uma isisindo somzimba wakho sisodwa singesinselele ngokwanele, bamba i-dumbbell ekhanyayo esandleni ngasinye.

Ukuhamba:

1. Yima ngebhentshi eliphakeme ngamadolo, isinyathelo, noma isitulo cishe unyawo olulodwa phambi kwakho.
2. Khuphukela ebhentshini ngonyawo lwakho lokudla, uphusha isithende sakho bese ushayela idolo lakho langakwesokunxele phezulu.
3. Yehlisa umlenze wakho wesobunxele phansi, uhlehlise emuva ebhentshini.
4. Lapho unyawo lwakho lwesobunxele lufinyelela phansi, phindela emuva phezulu ngesithende sakho sokudla futhi, ushayela lelo dolo langakwesobunxele emuva phezulu esibhakabhakeni.
5. Phinda ama-reps ayi-10 kuye kwayi-12 emlenzeni wangakwesokudla, bese ushintshela kwesobunxele. Qedela amasethi ama-3.

2. I-pop squat

Lokhu kuhamba kwe-plyometric kuzokhuphula izinga lokushaya kwenhliziyo yakho - ukushisa ama-calories - futhi kukhombe umzimba wakho ophansi ngasikhathi sinye.

Zama ukwehla kancane ezinzwaneni zakho ukuvimbela ukugoqa amalunga akho - kanye nalezo zinwele ezesabekayo!

Ukuhamba:

1. Yima endaweni ebanzi ebanzi. Izinzwani zakho kufanele zikhonjwe kancane futhi amadolo agobe kancane.
2. Gcina izingalo zakho zigobile phambi kwakho, izandla zihlangene esilinganisweni sesifuba, noma uphumule izandla zakho okhalweni.
3. Squat phansi. Lapho amathanga akho ehambisana naphansi, ziphakamise ube yi-jump, uhlanganise izinyawo zakho.
4. Qinisekisa ukuthi uhlala ezinzwaneni zakho, izinyawo ndawonye.
5. Ngena endaweni yakho ebanzi yokuqala, yehlela esikweleni, bese uyaphinda.
6. Gcwalisa okungenani ama-reps ayi-10 amasethi ama-3.

3. Ibhuloho elikhazimulayo

Amabhuloho akhazimulayo aqinisa imisipha yakho ye-glute ne-hamstring. Uma udinga inselelo eyengeziwe, beka ngokucophelela i-dumbbell enesisindo esimaphakathi okhalweni lwakho ukwengeza ukumelana.

Ukuhamba:

1. Beka phansi umhlane uqonde, izinyawo ziyisicaba phansi, futhi amadolo agobekile engela le-45-degree. Izingalo zakho kufanele ziphumule ezinhlangothini zakho izintende zibheke phansi.
2. Njengoba uhogela, phusha izithende zakho bese uphakamisa izinkalo zakho emhlabathini ngokucindezela ama-glutes akho nezintambo zakho. Umzimba wakho, uphumule emhlane wakho ongaphezulu
3. namahlombe, kufanele enze umugqa oqondile phansi emadolweni.
4. Misa isikhashana imizuzwana engu-1 kuya kwengu-2 esitobhini - uqiniseke ukuthi ucindezela ama-glutes akho - bese ubuyela endaweni yokuqala.
5. Gcwalisa ama-reps ayi-10 kuye kwangama-15 amasethi ama-3.

4. Jump lunges

Enye intandokazi ye-plyo, ukuphuma kwamaphaphu kusiza ukukhuthaza ukulahleka kwamafutha nokukhuthazela kwemisipha emzimbeni wakho ophansi.

Ukuhamba:

1. Yima ngezinyawo zakho ndawonye izingalo zakho zibheke ezinhlangothini zakho.
2. Ngena esimweni se-lunge, uholele ngomlenze wakho wangakwesokudla.
3. Misa isikhashana umzuzwana owodwa uphinde ugxume uphinde futhi, ushintshe imilenze, ukuze ulunge uhole ngomlenze wakho wesobunxele.
4. Qedela abaningi ngangokunokwenzeka ngemizuzwana engama-30. Phumula umzuzu owodwa bese uphinda futhi.

5. Ukuhamba ngezintambo

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Amaphaphu ahambayo ahlakulela ama-glutes akho, ama-quads, nezinsimbi, kanye nokuxhasa uhla olwandayo lokunyakaza nokunyakaza kwe-hip.

Ukuhamba:

1. Yima ngezinyawo zakho ndawonye izingalo zakho zibheke ezinhlangothini zakho.
2. Dlulela phambili bese ugoqa ngomlenze wakho wangakwesokudla. Phusha isithende sakho sokunene bese welula imilenze yakho ekuqaleni.
3. Ngaphandle kokuma, hlangana phambili ngomlenze wakho wesobunxele, uphusha isithende sakho sobunxele bese welula imilenze yakho ukuze uqale.
4. Phinda ama-reps angama-20 amasethi ama-3.

6. Dumbbell squat ukuze deadlift

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Uma uhlanganisa imilenze emibili ethandwayo yokwakha imilenze kanye nempahla - iskwele kanye ne-deadlift - kokukodwa, une-cellulite-yokulwa isibhakela esisodwa nambili. Qala ngama-dumbbells angama-10-pound futhi wandise isisindo njengoba kudingeka.

Ukuhamba:

1. Yima ngezinyawo zakho eduze kancane kunebanga lobubanzi behlombe. Bamba i-dumbbell ekhanyayo esandleni ngasinye.
2. Ukugcina isifuba sakho siphezulu, squat phansi kuze kube yilapho amathanga akho ehambelana nomhlabathi.
3. Letha ama-dumbbells azungeze phambi kwama-shins akho bese uqala ukunweba imilenze yakho ngokunyakaza okubulalayo.
4. Ngemuva kokubuyela kokuma, buyisa ama-dumbbells ezinhlangothini zakho bese uphinda uhla phansi futhi. Gcwalisa amasethi ama-3 we-10 reps.

Ukudla

Ngeshwa, alukho ucwaningo oluphathekayo olukhombisa ukuthi ukudla noma ukungadli ukudla okuthile kuzosusa i-cellulite noma kwehlise ukubukeka kwalo.

Kunobufakazi, noma kunjalo, ukuthi ukulahleka kwesisindo okuphelele kunganciphisa ukubukeka kwe-cellulite. Ukudla ukudla okulinganiselayo ngezingxenye zezithelo ezifanele, imifino, okusanhlamvu okuphelele, amaprotheni anciphile, namafutha anempilo kungakusiza ukuthi ukulandela umkhondo ofanele.

Ukuvuthwa

Yize ukuphuza amanzi kungenawo umthelela oqondile ku-cellulite, kungasiza ukuvimbela ukuzuza kwesisindo. Ukuzuza kwesisindo kuvame ukuhlotshaniswa nokwakheka kwe-cellulite.

Ukuhlala u-hydrated nakho kuyasiza ekuqedeni imfucuza. Ukukhipha ubuthi kungasiza isikhumba sibonakale sithambile.

Uma ungakabi khona, phokophela ukufaka okungenani ama-ounces angu-64 amanzi ngosuku.

Ukujikeleza

Abanye bakholelwa ukuthi i-cellulite yenzeka kaningi ezindaweni ezingasakazwa kahle.

Ukwelashwa okukhuthaza ukugeleza kwegazi - njengokwelashwa kwe-laser kanye nokusikhipha - kuvame ukusetshenziselwa amathemba okwenza i-cellulite ingabonakali kangako.

Yize imiphumela emihle ibikiwe, ucwaningo oluningi luyadingeka ukuhlola ukusebenza kwawo ngokuphelele

Okufanayo kuya kumakhambi asekhaya njengokuxubha okwomile nokugoqa amagwebu.

Ukuxubha okumile kuhle ekukhishweni kwesikhumba, ukukhuphuka kwegazi okwandayo, nokukhuthaza ukugeleza kwe-lymph nokugeleza, kepha abukho ubufakazi bokuthi kunciphisa i-cellulite.

Abukho futhi nobunye ubufakazi bokuphakamisa ukuthi ukugingqwa kwe-foam - ithuluzi elihle lokulungisa ukuqina kwemisipha nokuxhuma kwezicubu - kuqeda i-cellulite.

Ezinye izinto okufanele uzicabangele

Cabanga ukwenza amajack light jumping, ukuhamba endaweni, noma ukweqa imizuzu emi-5 ukuya kwengu-10 ukuze imisipha yakho ifudumele.

Uma unesikhathi, qeda inqubo yakho ngokugoqa okulula kwe-foam noma ukunweba. Bheka le ndlela ukuthola eminye imibono.

Okubalulekile

Uma uqeda le nqubo kabili ngesonto - kanye nokudla ukudla okunomsoco nokuphuza amanzi anele - kufanele uqale ukubona imiphumela ezinyangeni ezimbalwa nje.

I-3 Ishukumisela Ukuqinisa Ukukhanya

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele Instagram.