Izinzuzo zeHips Wide nokuthi ungawenza kanjani amathoni bese uwabeka ama-intshi

-Delile

• Izinzuzo ezinqulwini ezibanzi
• Ungalahla kanjani amanoni e-hip
• Ukuqeqeshwa kwesikhawu esiphakeme (HIIT)
• Ukuzivocavoca okuyinkimbinkimbi komzimba wakho ophansi
• Ukuzivocavoca umzimba okukhomba okhalweni lwakho
• Ukukhuphuka izitebhisi
• Ukudla okunempilo nokunciphisa ama-calories
• Okubalulekile

Uma kubonakala sengathi awukwazi ukupheqa kokuthunyelwe kwezokuxhumana, ubuke i-movie, noma isithupha kumagazini ngaphandle kokuhlaselwa umyalezo wokuthi isikhumba singcono, awuwedwa.

Ngenkathi izithombe zamamodeli amancanyana, izinkanyezi ze-Instagram ezilingana kahle, nabalingisi besayizi zero ziqhubeka nokuthola umfutho, ucwaningo olushicilelwe kwi-International Journal of Fashion Design, Technology, and Education lukhomba iqiniso elihlukile kuningi labesifazane.

Ucwaningo lwango-2016 luthole ukuthi owesifazane ojwayelekile waseMelika ugqoka phakathi kosayizi we-Misses 16-18. Lokhu kusho ukuthi iningi labesifazane ligobile futhi linezinqe ezibanzi kunezithombe abazibonayo. Lo ngumyalezo obalulekile kwazise abesifazane abaningi balwela ukubona nokwazisa amandla emizimba yabo.

Funda ukuze ufunde kabanzi mayelana nobuhle bezinqulu ezibanzi, nezindlela ongakhipha ngazo ukhalo lwakho futhi uthuthukise amajika akho.

Izinzuzo ezinqulwini ezibanzi

Iqiniso liwukuthi, kunempilo ngabesifazane ukuba namajika, ikakhulukazi njengoba amahips enenhloso yokuzalwa.

"Abesifazane bakhiwe bahluke ngokuphelele kunabesilisa, futhi kungenjongo ephilayo," kuchaza uDkt Heather Bartos, i-OB-GYN eqinisekiswe yibhodi.

Ngenkathi abesifazane abaningi befisa umzimba oqondile, onqenqemeni oluncane, uBartos uthi lawo majika, noma lokho esasikubiza ngokuthi "okhalweni lokuzalela," empeleni kunikeza inzuzo yofuzo. Ngamanye amagama, izinkalo ezinkulu, futhi lokhu kufaka phakathi impango, vumela ukudlula okulula kwengane.

Futhi, uBartos uthi ukusatshalaliswa kwamafutha endaweni yezinqe kukhombisa ukuthi i-estrogen enempilo ikhona, ngokungafani nokukhuluphala okuphakathi nendawo phakathi nendawo. Amafutha azungeze phakathi ahlotshaniswa ne-estrogen “embi” engadala isifo senhliziyo nemithambo yegazi nobunzima bokukhulelwa.

Ungalahla kanjani amanoni e-hip

Ukwamukela umzimba onawo nokuqonda ukuthi izinkalo ezibanzi zivamile futhi zinempilo yisinyathelo sokuqala ohambweni lwakho.

Futhi ngenkathi ukwakheka okuphelele nokuma okhalweni lwakho kungenakuguqulwa, uma ungathanda ukugcizelela amajika akho bese ukhipha imisipha okhalweni lwakho, kunezindlela ezinempilo neziphephile zokwenza lokho.

Yize ungeke ukwazi ukubona-ukunciphisa amafutha endaweni eyodwa kuphela yomzimba wakho, unganciphisa amanoni e-hip ngokulahla amafutha omzimba jikelele. Ungakwenza lokhu ngokuzivocavoca umzimba okushisa njalo, ukunciphisa ama-calories, nokuthambisa umzimba wakho ophansi. Ake sibheke ezinye zezinketho.

Ukuqeqeshwa kwesikhawu esiphakeme (HIIT)

I-HIIT idinga ukuthi wenze konke, ukuvivinya umzimba ngamandla ngama-bursts amafushane. Ukuqhuma okukhulu kokuvivinya umzimba kushintshaniswa nezikhathi zokuphumula ezifushane.

Inhloso yalolu hlobo lokuqeqeshwa ukukhuphula izinga lokushaya kwenhliziyo yakho ukuze ushise ama-calories ngesigamu sesikhathi se-cardio-intension-intension.

I-HIIT inyusa izidingo zomoya-mpilo emzimbeni wakho. Ngokwe-American Council on Exercise, uma udla umoya-mpilo omningi, amakholori owashisayo.

Enye inzuzo ngalolu hlobo lokuzivocavoca ukuthi umzimba wakho uyaqhubeka nokushisa ama-calories ngezinga elisheshayo noma ngabe usuqedile ukujima.

Ukuzivocavoca okuyinkimbinkimbi komzimba wakho ophansi

Ucwaningo lukhombisile ukuthi ukuvivinya umzimba kokuzivocavoca kungathuthukisa ubukhulu bemisipha yakho. Lapho ukuvivinya umzimba kuhlanganiswa nokudla okunempilo, kungakusiza ukukhipha imisipha yakho futhi ulahlekelwe ngamafutha, futhi.

Ezinye izibonelo zokuzivocavoca komzimba wakho ophansi zifaka:

• squats
• imiphunga
• ama-step-ups anesisindo

Zama ukuphindaphinda okuyi-12 kuye kwayi-15 ngesethi ngayinye. Hlela amasethi amabili kuya kwamathathu.

Lezi zivivinyo zonke zikhomba imisipha emikhulu emzimbeni wakho ophansi. Ngokugxila ekunyakazeni okuhlobene ne-hip, awugcini ngokuqinisa ama-glutes akho, imisipha, kanye ne-quads, kodwa futhi ushisa ama-calories. Lokhu kungaholela ezinqeni ezinamafutha, ezinamathoni amaningi.

Ukuzivocavoca umzimba okukhomba okhalweni lwakho

Ngalezo zinsuku lapho ukuya ejimini akuyona inketho, usengathola ukuzivocavoca umzimba okuphansi okuhle ngesisindo somzimba wakho nje. Ukuze ukhombe okhalweni lwakho, qiniseka ukufaka izivivinyo zokumelana ezibalulwe ngenhla, kanye noku:

• kuhlala udonga
• amabhuloho
• ama-skater squats
• ukuphakamisa umlenze okuphindayo

Lwela ama-reps ayi-15 kuye kwangama-20 ngesethi ngayinye, ngamasethi amathathu. Uma usaqala, qala ngama-reps ambalwa namasethi, bese ufaka amanye njengoba wakha amandla omzimba wakho aphansi.

Ukukhuphuka izitebhisi

Ngokwe-American Council on Exercise, ukukhuphuka izitebhisi kungasha ama-calories aphindwe kathathu kunokuhambahamba. Kubuye kube ukuzivocavoca okuhle kokusebenza yonke imisipha yakho yezinqe nemilenze.

Ngokukhomba imisipha yomzimba wakho ophansi nokushisa amakhalori ngesilinganiso esiphakeme, lolu hlobo lokuzivocavoca lungasiza ekunciphiseni amafutha omzimba jikelele, kufaka phakathi isisindo esengeziwe okhalweni lwakho.

Ukuvivinya izitebhisi kungenziwa ngaphakathi noma ngaphandle. Ungasebenzisa umshini okhuphuka izitebhisi ejimini, noma ungabheka igalaji lokupaka izimoto noma inkundla yezemidlalo engaphandle enezitebhisi zezindiza ongazigijimela phansi naphezulu.

Ukudla okunempilo nokunciphisa ama-calories

Ukushisa amakhalori amaningi ngokuzivocavoca okuqondisiwe nokulandela ukudla okunempilo kungakusiza ulahlekelwe ngamafutha omzimba aphelele. Qiniseka ukuthi ulandela indlela yokudla egxile ekudleni ukudla okuphelele okuvela emaqenjini ahlukahlukene okudla. Naka osayizi bezabelo zakho, futhi.

Ihamba kancane futhi izinze umgomo uma kukhulunywa ngokuncipha. Izincoma ukwehla kwesisindo sikakhilogremu owodwa kuya kwamabili isonto ngalinye. Ungakwenza lokhu ngokushisa ama-calories amaningi kunalawo owadlayo.

Okubalulekile

Ukuba nezinqulu eziwumngcingo akukuhle noma akunampilo. Eqinisweni, izinkalo ezibanzi zingasiza kakhulu, ikakhulukazi kwabesifazane. Lokho kusho ukuthi, ukubamba iqhaza ohlelweni lokuzivocavoca olwehlisa amafutha omzimba jikelele futhi kufaka nokuzivocavoca umzimba ukukhomba umzimba wakho ophansi kungaholela ezinqeni ezinamafutha.