Magaro akazara, anotaridzika zvakanaka ndiko kutsvaga kwemusikana wese kuti ave nemuviri wakanaka, asi vanhu vakajaira kugara pasi uye kushaya maekisesaizi vanowanzounza mahips akapfava uye mahudyu akarembera, izvo zvinoita kuti utaridzike wakashata mubhurugwa uye utaridzike sedama. Uye kazhinji chikafu chinokara, kupisa kwakanyanya kuri nyore kushandura kuita kuunganidza mafuta, pachava nedambudziko remafuta butt.

Unogona sei kuvandudza chimiro chebutt rako, kuwedzera denderedzwa rebutt rako, uye kugadzira yakasimba uye yakanaka butt?

Kana huwandu hwemafuta emuviri wako huchipfuura mwero uye muviri wako wakafuta, unogona kusimbisa aerobic exercise brush mafuta, sekumhanya, kusvetuka, jumping Jacks uye mamwe maekisesaizi ehurongwa, uye kurovedza muviri kweanopfuura maminetsi makumi matatu pazuva.

Panguva imwecheteyo, iwe unofanirwa kuita basa rakanaka rekugadzirisa kudya kuti uderedze kudya kwekoriori, sarudza chiedza chakagadzirwa, chikafu chechisikigo panzvimbo yekugadzirwa, mafuta akawanda uye munyu rufu rusina kunaka, kudya kunogona kuzara, izvo zvinogona kukubatsira kuderedza chiyero chemafuta emuviri, nokudaro kuvandudza dambudziko remafuta butt.

Kana iwe usiri mafuta, asi chiuno chako chisina chimiro uye chakarembera, isu tinogona kusimbisa yezasi chiuno kudzidziswa gumbo, kukura kwemhasuru kunogona kutsigira chimiro chehudyu, ita kuti chiuno chako chisimudze, makumbo ataridzike kureba, uye zvinobudirira kusimudzira kunaka kwehudyu. curve.

Kunamatira kuhudyu uye kudzidziswa kwemakumbo kunogona kuvandudza mhasuru yemukati, tsandanyama isimba rinopedza simba, iro rinogona kukubatsira iwe kusimbisa yako yakakosha metabolic kukosha, inhibit kuunganidzwa kwemafuta, zvinobudirira kuvandudza mafuta ekupisa kushanda, uye kukuita kuti udzike pasi nekukurumidza.

Kuomerera kukudzidziswa kwehudyu kunogonawo kuvandudza kutenderera kweropa, kudziya mitezo, kukubatsira kuvandudza dambudziko remaoko anotonhora netsoka mushure mechando, uye nyore kurara usiku.

Kunamatira kuhudyu uye kudzidziswa kwemakumbo kunogona kuita kuti boka remhasuru rezasi kumashure, kunatsiridza marwadzo ekudzokera shure, kushushikana kwemhasuru uye mamwe matambudziko, kusimbisa pelvis, uye zvinobudirira kuvandudza indekisi yehutano.

Zviito zvipi zvatinofanira kutanga nazvo kudzidzisa mahudyu edu nemakumbo? 7 inofamba yekuvandudza matako akatsetseka, chengetedza kuwanda kwekuita maekisesaizi kamwe chete mazuva 2-3, kuveza inoyevedza macurves evasikana!

Chiito 1: Simudza makumbo kuruboshwe uye kurudyi nguva gumi mushure mekupfugama, dzokorora 3 seti

Movement 2: Lateral hip kutenderera kuruboshwe uye kurudyi 10 nguva, dzokorora 3 seti

Chiito chechitatu: Nhanho uye bounce squat ka10 imwe neimwe, dzokorora 3 seti

Movement 4: Gumbo rimwe chete hip bhiriji kuruboshwe uye kurudyi kagumi, dzokorora seti 3

Movement 5: Svetuka lunge squat kuruboshwe uye kurudyi kagumi, dzokorora maseti matatu

Movement 6: Squat wave 15 times, dzokorora 3 seti

Exercise 7: Ita 15 reps yehudyu inotakura uremu uye dzokorora 3 seti.