Ufuna Ukushisa Amafutha we-Hip? Zama Lezi Izinketho Zokuzivocavoca Eziyishumi

-Delile

• Ukuzivocavoca kanye nezinketho zokuzivocavoca umzimba
• 1. Izikwele
• 2. Amaphaphu asemaceleni
• 3. Izicishamlilo
• 4. Kuhlala udonga
• 5. Ukuhamba ngamabhande
• 6. Isinyathelo-ups esinesisindo
• 7. Ukuphakamisa umlenze olele eceleni
• 8. Jump squat
• 9. Ukugibela izitebhisi
• 10.Ukuqeqeshwa okuphezulu kakhulu (i-HIIT)
• Ezinye izindlela zokulahlekelwa amanoni e-hip
• Yidla ukudla okunempilo
• Lala kahle
• Gcina ukucindezeleka
• Ukudla okudlela endlini

Uma kukhulunywa ngokulahlekelwa yimisipha enamafutha neye-toning, ikakhulukazi ezungeze okhalweni lwakho, inhlanganisela elungile yokudla nokuvivinya umzimba kungenza umehluko.

Kodwa-ke, ngoba awukwazi ukubona-ukunciphisa amafutha endaweni eyodwa yomzimba wakho ngokudla noma ngokuzivocavoca umzimba, kubalulekile ukugxila ekulahlekelweni ngamafutha omzimba jikelele. Lapho usuqala ukunciphisa isisindo, ungagxila kokuzivocavoca umzimba okungasiza ukukhipha imisipha ngaphakathi nangaseduze kwezinqulu nomgogodla wakho.

Ukuba nemisipha yomzimba ephansi ekhuluphele futhi enamandla kunokunika okhalweni lwakho ukubukeka okunciphile, okubunjiwe kakhulu. Futhi, ukuba nemisipha eningi namafutha amancane kuzokusiza ushise ama-calories ngejubane elisheshayo, kwenze kube lula ukulawula isisindo sakho.

Qhubeka ufunde ukuze ufunde kabanzi ngezindlela ezinhle zokwehlisa amasentimitha bese ukhipha imisipha yakho ye-hip.

Ukuzivocavoca kanye nezinketho zokuzivocavoca umzimba

1. Izikwele

Izikwele ukuzivocavoca okunhlobonhlobo okukhomba imisipha eminingi esemzimbeni wakho ophansi. Ungenza ama-squats ngesisindo somzimba wakho nje.

Lapho usukwazile lokhu kuvivinya umzimba, ungakwenza kube inselele enkulu ngokubamba i-dumbbell esandleni ngasinye, noma i-kettlebell ngezandla zombili, ngenkathi wenza i-squat.

Ukwenza i-squat enefomu elihle:

1. Yima ngezinyawo zakho ngobubanzi obuncane kunobubanzi bamahlombe ngokuhlukana.
2. Kuma squats anesisindo somzimba, ungabeka izingalo zakho phambi kwakho ukuthola ibhalansi.
3. Faka umnyombo wakho, gcina umhlane wakho uqondile, ubude bomgogodla, bese uzithobe kuze kube yilapho amathanga akho ehambisana naphansi.
4. Misa isikhashana ngamadolo akho, kodwa hhayi ngaphesheya kwezinzwane zakho.
5. Exhale bese uyama emuva.
6. Phindaphinda okungu-10 kuye ku-15.

2. Amaphaphu asemaceleni

Ebizwa nangokuthi i-lateral lunge, i-lunge eseceleni iyinhlobonhlobo yelunge elingaphambili. Igxila kakhulu ethangeni langaphandle nasendaweni yesinqe.

1. Yima ngezinyawo zakho ngobubanzi obuncane kune-hip-wide apart. Ngomzimba wakho omude, umnyombo obandakanyekile, namehlo abheke phambili, thatha igxathu elibanzi kwesokudla bese ugoqa phansi.
2. Yehlisa umzimba wakho kuze kube yilapho ithanga langakwesokudla lifana naphansi.
3. Misa kancane. Ngemuva kwalokho phusha ngonyawo lwesobunxele bese ubuyela enkabeni.
4. Yenza lokhu kunyakaza, izinhlangothi eziguqukayo, izikhathi eziyi-12 kuye kwezi-16.

3. Izicishamlilo

Ukuzivocavoca nge-fire hydrant kuyisinyathelo esikhomba indawo yakho ye-glutes ne-hip. Ibuye isebenzise imisipha yakho eyinhloko ukuzinza. Uma unezinkinga ngamadolo akho, ungahle uthande ukusebenzisa umata kulolu hlelo.

1. Thola izandla zakho namadolo akho, ngamadolo akho nasezinyaweni uhlukane ububanzi ububanzi nezintende zezandla zakho phansi.
2. Gcina amehlo akho ebuka kancane phambili nangaphansi.
3. Faka umnyombo wakho, phakamisa idolo lakho langakwesokudla phansi, bese uliphendulela ohlangothini naphezulu. Idolo lakho kufanele lihlale ligobile sonke isikhathi.
4. Misa kancane phezulu, bese wehlisa umlenze wakho endaweni yokuqala.
5. Qedela ukuphindaphinda okungu-10 ngomlenze wangakwesokudla ngaphambi kokuphinda ngesobunxele.

4. Kuhlala udonga

Ukuhlala odongeni, okwaziwa nangokuthi ama-squats odonga, kuhle kakhulu ekusebenzeni kwamathanga akho, okhalweni, kanye ne-abs ephansi. Zingaba yisinyathelo esihle sokwakha amandla ayisisekelo, zivivinye ukukhuthazela kwemisipha yakho, futhi unciphise isisindo.

1. Sukuma uqonde umhlane wakho ucindezelwe odongeni nemilenze yakho isentimitheni ezimbalwa ukusuka odongeni.
2. Slayida phansi udonga kuze kube yilapho usesikhundleni sokuhlala nemilenze yakho ekhoneni elingakwesokudla futhi imisipha yakho ifana phansi.
3. Bamba lesi sikhundla imizuzwana engama-20 kuye kwangama-30. Njengoba uzakhela amandla nokuqina, zama ukusebenza kufika kuminithi elingu-1.
4. Sukuma ubuyele endaweni yokuqala.

5. Ukuhamba ngamabhande

Ukuzivocavoca okuboshwe ngebhande kusebenzisa ibhande lokumelana ukugcina ukungezwani okhalweni lwakho ngenkathi unyakaza ngasikhathi esithile. Kuwumsebenzi omuhle kakhulu wokukhomba okhalweni lwakho nokuqinisa ama-glutes akho.

Khetha ibhendi ebanzi yokuzivocavoca enokumelana okwanele ukuphonsela inselelo umzimba wakho ophansi, kepha lowo ulula ngokwanele ukuqedela ama-reps ayi-10 ohlangothini ngalunye.

1. Beka ibhande lokuzivocavoca emaqakaleni akho, gobisa amadolo akho kancane, futhi wandise ukuma kwakho.
2. Hamba uye eceleni ngaphandle kokuvumela izinyawo zakho zithinte.
3. Thatha izinyathelo eziyi-10 ohlangothini olulodwa, bese uthatha izinyathelo eziyi-10 ubuyele lapho uqala khona.
4. Phinda izikhathi ezimbili kuya kwezi-3.

6. Isinyathelo-ups esinesisindo

Isinyathelo-ups sisebenza imisipha kuma-glutes akho, okhalweni nasemathangeni. Bangabuye bathuthukise ibhalansi yakho nokuqina.

1. Yima ngezinyawo zakho mayelana nobubanzi be-hip phambi kwebhentshi lokuphakama kwamadolo noma isinyathelo, nge-dumbbell esandleni ngasinye.
2. Ngena ebhentshini ngonyawo lwakho lokunene, bese ushayela idolo lakho lesobunxele phezulu ngenkathi ugcina izinsimbi eceleni kwakho.
3. Yehlisa umlenze wakho wesobunxele, uhlehlise emuva ebhentshini.
4. Gcwalisa ama-reps ayi-10 kuye kwangama-15, uholele ngomlenze wakho wangakwesokudla, bese ushintsha wenze inombolo efanayo yama-reps ehola ngomlenze wakho wesobunxele.
5. Yenza amasethi ama-2 kuye kwangama-3 ohlangothini ngalunye.

7. Ukuphakamisa umlenze olele eceleni

Ukuphakamisa umlenze olele ohlangothini ukuzivocavoca okuziqinisa nokuthinta izinqe. Ifomu elifanele libalulekile kulo msebenzi.

1. Lala emethini wokuzivocavoca ngakwesokudla sakho.
2. Khuphula kancane umlenze wakho ophezulu (umlenze wesobunxele) uphezulu ngangokunokwenzeka. Gcina izinzwane zakho zikhombe phambili.
3. Misa kancane phezulu, bese wehlisa umlenze wakho endaweni yokuqala. Qiniseka ukuthi ugcina i-pelvis yakho iqinile futhi nengaphakathi lakho lihilelekile.
4. Phinda izikhathi eziyishumi ohlangothini ngalunye.

8. Jump squat

Ukugxuma kwe-squat ukuzivocavoca okuthuthukile kwe-plyometric okuthatha i-squat eyisisekelo futhi engeza ukugxuma kokuqeqeshwa kwamandla.

1. Ngena endaweni eyisisekelo yezikwele ngezinyawo zakho ngaphandle kwehlombe.
2. Ukugcina isisindo sakho ezithendeni zakho, hlala phansi kuze kube yilapho amathanga akho ehambisana naphansi.
3. Kusuka kulesi sikhundla, qhuma uye phezulu bese ubuyela phansi.
4. Lapho ufika, zehlisela emuva endaweni yokuhlala. Qiniseka ukuthi uhlala phansi kahle ngamabhola ezinyawo zakho eshaya phansi kuqala, bese udlulisela isisindo emuva ezithendeni zakho.
5. Phinda imizuzwana engama-30 noma ukuphindaphinda okungu-10 kuye ku-12.

9. Ukugibela izitebhisi

Ukukhuphuka izitebhisi kuyindlela enhle yokuqinisa nokuthinta ama-glutes akho kanye nezinqulu, futhi uthole ukuzivocavoca okuhle kakhulu kwenhliziyo ngasikhathi sinye. Uma ukwazi ukufinyelela kusethi yama-bleachers, noma igalaji lokupaka elinamazinga amaningi, ungagijima noma ugijime wehle futhi wehle izitebhisi.

Gijima noma ugijimele phezulu phezulu ezitebhisini, bese ubuyela emuva phansi. Zama ukuphinda imizuzu emihlanu. Ungasebenzisa futhi umshini we-Stairmaster noma we-stepmill ejimini ukuze uzilolonge izitebhisi.

10.Ukuqeqeshwa okuphezulu kakhulu (i-HIIT)

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu, esaziwa nangokuthi i-HIIT, uhlobo lokuzivocavoca kwe-cardio oludinga ukuthi wenze ukuqhuma okuncane kokuvivinya umzimba okunamandla, kulandelwe isikhathi sokuphumula esifushane.

Ungashisa amakhalori amaningi nge-HIIT, futhi kukhombisa ukuthi kuyindlela ephumelelayo yokushisa amanoni omzimba.

Isibonelo esisodwa se-HIIT ukwenza amasekhondi angama-30 wokuphrinta ngokushesha kutrreadmill, kulandelwe imizuzwana engu-15 yokuhamba endaweni yokunyathela. Noma, ungenza ama-squats noma ama-burpees amasekhondi angama-45, kulandelwe isikhathi sokuphumula semizuzwana engu-15. Kunokuhlukahluka okuningi nezinketho ngokuzivocavoca nge-HIIT.

Ukuzivocavoca nge-HIIT kuzohluka kusuka kumaminithi ayi-10 kuye kwangama-30 ubude. Hlela ukwenza i-HIIT Workout okungenani amahlandla amabili ngeviki.

Ezinye izindlela zokulahlekelwa amanoni e-hip

Ukuzivocavoca umzimba kuyithuluzi elihle ukukusiza ukwakha isisindo somzimba esinciphile futhi wehlise amafutha omzimba. Futhi kungenye yezindlela ezinhle kakhulu zokusiza ukugcina amakhilogremu evaliwe ngemuva kokulahlekelwa isisindo. Kodwa-ke, uma ubheka ukukhulisa ukulahleka kwesisindo sakho jikelele, kubalulekile ukuthi ubheke nezinye izinguquko zendlela ophila ngayo.

Yidla ukudla okunempilo

Uma kukhulunywa ngokulahla isisindo nokunciphisa izinkalo zakho, ukudla ukudla okunempilo kudlala indima enkulu. Zama ukulandela uhlelo lokudla olugxile ekudleni okuphelele kuwo wonke amaqembu okudla.

Gwema ukudla neziphuzo ezinoshukela ongeziwe, futhi unake osayizi bezabelo zakho. Lwela ukudla amakhalori ambalwa kunalawo owashisayo usuku ngalunye.

Lala kahle

Ukuthola isilinganiso esifanele sokulala ubusuku ngabunye kungasiza ekusekeleni imizamo yakho yokwehlisa isisindo. Hlela amahora ayisikhombisa kuya kwayisishiyagalolunye okulala kwekhwalithi ubusuku ngabunye.

Gcina ukucindezeleka

Sonke sinengcindezi ezimpilweni zethu, kepha kukhombisa ukuthi ukuba nengcindezi eningi kakhulu kungaholela ezinkingeni zezempilo njengokuzuza kwesisindo, umfutho wegazi ophakeme kanye nekhanda. Yingakho ukugcina ukucindezeleka kwakho kuyingxenye ebalulekile yohlelo lokulahlekelwa isisindo.

Uma ubhekana nengcindezi njalo, ungahle uthande ukuzama imisebenzi yokwehlisa ingcindezi efana neyoga, ukuzindla, noma izivivinyo zokuphefumula okujulile. Ukuzivocavoca nakho kungasiza ekwehliseni amazinga okucindezeleka. Cabanga ukukhuluma nodokotela wakho noma umeluleki ngezindlela zokuphatha ukucindezeleka kwakho.

Ukudla okudlela endlini

Yize kungenzeki ukubona-ukunciphisa amafutha okhalweni lwakho, ungakha uhlelo olubeka phambili ukulahleka kwamafutha ngokugcizelela ekuzivocavoca umzimba okuqinisa umzimba. Umphumela ungafaka okhalweni abasikiwe, abanamandla, futhi abanamathoni amaningi.