Izinto eziluncedo zeehips ezibanzi kunye nendlela yethoni kunye nokulahla ii-intshi

Umxholo

• Izinto eziluncedo ezinqeni ezibanzi
• Ulahlekelwa njani ngamafutha e-hip
• Uqeqesho lwexesha eliphakamileyo (HIIT)
• Ukuzivocavoca umzimba kumzimba wakho osezantsi
• Ukuzivocavoca umzimba okujolise esinqeni sakho
• Ukunyuka kwezinyuko
• Ukutya okunempilo kunye nokunciphisa iikhalori
• Umgca wezantsi

Ukuba uziva ngathi awukwazi ukuskrolela kwimithombo yemidiya yoluntu, ubukele imovie, okanye ubhontsi kwimagazini ngaphandle kokuhlaselwa ngumyalezo wokuba ulusu lulunge ngakumbi, awuwedwa.

Ngelixa imifanekiso yeemodeli ezibhityileyo, iinkwenkwezi ze-Instagram ezifanelekileyo kakhulu, kunye nabalinganiswa be-zero zero baqhubeka nokufumana amandla, isifundo esapapashwa kwiJenali yaMazwe ngaMazwe yoYilo lweFashoni, iTekhnoloji, kunye neMfundo yalatha kwinyani eyahlukileyo kuninzi lwabasetyhini.

Uphononongo luka-2016 lufumanise ukuba umfazi ophakathi waseMelika unxiba phakathi kobungakanani obuphosiweyo nge-16-18. Oku kuthetha ukuba uninzi lwabasetyhini luguquguqukile kwaye banezinqe ezibanzi kunemifanekiso abayibonayo. Lo ngumyalezo obalulekileyo kuba uninzi lwabasetyhini lusokola ukubona nokuxabisa amandla emizimba yabo.

Funda ukuze ufunde ngakumbi malunga noncedo lweehips ezibanzi, kunye neendlela onokuthi uzenze ithoni yeenyawo zakho kwaye ukonyuse amagophe akho.

Izinto eziluncedo ezinqeni ezibanzi

Inyaniso kukuba, kusempilweni kwabasetyhini ukuba babe namagophe, ngakumbi kuba isinqe sinenjongo yebhayoloji.

"Abasetyhini bakhiwe ngokwahlukileyo kunamadoda, kwaye kungenjongo yendalo," ucacisa uGqirha Heather Bartos, i-OB-GYN eqinisekisiweyo yebhodi.

Ngelixa uninzi lwabasetyhini lunqwenela umzimba othe nkqo, onqatyisiweyo, u-Bartos uthi loo mijiko, okanye into esasiyibiza ngokuba “zizinqe zokubeleka,” inika inzuzo yemfuza. Ngamanye amagama, iinyonga ezinkulu, kwaye oku kubandakanya ukuphangwa, vumela indlela elula yosana.

Kwakhona, uBartos uthi ukuhanjiswa kwamafutha kwindawo yeempundu kubonisa ukuba i-estrogen esempilweni ikhona, ngokungafaniyo nokutyeba okuphakathi embindini. Amafutha ajikeleze embindini enxulunyaniswa ne "estrogen" embi enokubangela isifo sentliziyo kunye nobunzima bokukhulelwa.

Ulahlekelwa njani ngamafutha e-hip

Ukwamkela umzimba onawo kunye nokuqonda ukuba isinqe esibanzi siqhelekile kwaye sisempilweni linyathelo lokuqala kuhambo lwakho.

Kwaye ngelixa ubume bebonke kunye nokumila kweemvubu zakho kungenakuguqulwa, ukuba ungathanda ukugxininisa amagophe akho kunye neethoni yezihlunu ezinqeni zakho, kukho iindlela ezisempilweni nezikhuselekileyo zokwenza njalo.

Nangona ungenakubona-ukunciphisa amanqatha kwindawo enye yomzimba wakho, unganciphisa amanqatha e-hip ngokulahla amanqatha omzimba uwonke. Unokwenza oku ngokuzivocavoca rhoqo ukutshisa amafutha, ukunciphisa iikhalori, kunye nokunciphisa umzimba wakho ophantsi. Makhe sijonge kwezinye zeendlela.

Uqeqesho lwexesha eliphakamileyo (HIIT)

I-HIIT ifuna ukuba wenze konke, ukuzilolonga ngamandla ngokukhawuleza. Ukuqhuma okukhulu kokuzilolonga kuyatshintshwa kunye namaxesha amafutshane okuphumla.

Injongo yolu hlobo loqeqesho kukufumana ukubetha kwentliziyo yakho ukuze utshise iikhalori kwisiqingatha sexesha le-cardio-intension-intension.

I-HIIT inyusa iimfuno zeoksijini emzimbeni wakho. Ngokwe-American Council on Exercise, oksijini oyityayo, kokukhona usitsha iikhalori.

Enye inzuzo ngolu hlobo lokuzilolonga kukuba umzimba wakho uyaqhubeka nokutshisa iikhalori ngesantya esikhawulezayo nasemva kokuba ugqibe ukusebenza.

Ukuzivocavoca umzimba kumzimba wakho osezantsi

Uphando lubonakalisile ukuba imithambo yoqeqesho lokunganyangeki inokuphucula ubunzima bakho bomzimba. Xa umthambo uxhathisa kunye nokutya okunempilo, kunokukunceda uthumele izihlunu zakho kwaye ulahle amanqatha, nawo.

Eminye imizekelo yokuxhathisa umzimba wakho osezantsi ibandakanya:

• squats
• imiphunga
• inyathelo elinyukayo kunye nobunzima

Zama ukwenza ukuphindaphinda kwe-12 ukuya kwe-15 kwiseti nganye. Cwangcisa iiseti ezimbini ukuya kwezintathu.

Le mithambo ijolise kuzo zonke izihlunu eziphambili kumzimba wakho osezantsi. Ngokugxila kwiintshukumo ezinxulumene ne-hip, awomeleli nje kuphela ukuqaqamba, imisipha kunye nee-quads, kodwa utshisa neekhalori. Oku kunokubangela ukungqiyama, iihips ezinethoni ngakumbi.

Ukuzivocavoca umzimba okujolise esinqeni sakho

Ngezo ntsuku xa usiya ejimini ayisiyiyo inketho, usenokufumana ukuzilolonga komzimba osezantsi ngomzimba wakho nje. Ukujolisa ezinqeni zakho, qiniseka ukuba ubandakanya imithambo yokuxhathisa ekhankanywe apha ngasentla, kunye noku:

• udonga luhleli
• iibhulorho
• skati squats
• phakamisa umlenze ukuphakamisa

Cwangcisa i-15 ukuya kwi-20 yeempendulo kwiseti nganye, iiseti ezintathu. Ukuba ungumqali, qalisa ngokuphindaphinda kunye nokusetha, kwaye ungeze ngaphezulu njengoko wakha amandla akho asezantsi omzimba.

Ukunyuka kwezinyuko

Ngokwe-American Council on Exercise, ukunyuka kwezitepsi kunokutsha malunga namaxesha amathathu eekhalori kunokuhambahamba. Kukwangumthambo omkhulu wokusebenza yonke imisipha yakho yomlenze kunye nemilenze.

Ngokujolisa kwimisipha yomzimba wakho osezantsi kunye nokutsha kweekhalori kwizinga eliphezulu, olu hlobo lokuzilolonga lunokuba luncedo ekunciphiseni amanqatha omzimba ngokubanzi, kubandakanya ubunzima obongezelelekileyo ezinqeni zakho.

Ukuzivocavoca ukunyuka kwezitepsi kungenziwa ngaphakathi okanye ngaphandle. Ungasebenzisa umatshini wokunyuka kwezitepsi kwindawo yokuzivocavoca, okanye ungakhangela igaraji yokupaka okanye ibala lemidlalo elingaphandle elineenqwelomoya zezitepsi onokubaleka zisezantsi.

Ukutya okunempilo kunye nokunciphisa iikhalori

Ukutshisa iikhalori ezininzi ngokwenza umthambo ekujoliswe kuwo kunye nokulandela ukutya okusempilweni kunokukunceda uphulukane namafutha omzimba xa uwonke. Qiniseka ukuba ulandela ukutya okujolise ekutyeni ukutya okupheleleyo kumaqela okutya ahlukeneyo. Nika ingqalelo ubungakanani besabelo sakho, nawe.

Ukuncipha nokuzinza yinjongo xa kuziwa ekulahlekeni kobunzima. Icebisa ukwehla kobunzima beponti enye ukuya kwezimbini ngeveki. Unokwenza oku ngokutshisa iikhalori ezingaphezulu kokutya.

Umgca wezantsi

Ukuba nemithambo emxinwa akulunganga okanye kusempilweni. Ngapha koko, ihips ezibanzi kunokuba luncedo ngakumbi, ngakumbi kwabasetyhini. Oko kwathiwa, ukuthatha inxaxheba kwinkqubo yokomelela komzimba okunciphisa amanqatha omzimba ngokubanzi kwaye kubandakanya ukuzivocavoca ekujoliseni umzimba wakho osezantsi kunokubangela isinqe esincinci.