Indlela Yokwenza I-Cable Machine Glute Kickbacks Ngefomu Elifanele, Ngokusho kuka-Emily Skye

-Delile

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Uma une-iffy mayelana nefomu lakho ngenkathi wenza i-glute kickbacks emshinini wekhebula, kufanele nakanjani ulalele okuthunyelwe kuka-Emily Skye ku-Instagram kwakamuva. Umqeqeshi uthumele ukuhlukaniswa okuphelele kokuthi ungathutha kanjani ukusula yonke imibuzo yakho. (Okuhlobene: Kungani I-Butt Yakho Ibukeka Ifana Noma Kungakanani Ukwenza Izikwele Eziningi)

Kuvidiyo yakhe, uSkye uthe uvamise ukubona abantu abaya ejimini benza ama-kickbacks e-cable machine glute anefomu elincane kune-stellar. Okokuqala, abantu bavame ukuhamba kakhulu ngesisindo, echaza. “Ufuna ukuqala ngesisindo esilula,” kusho yena. "Iphutha elijwayelekile elenziwa ngabantu ukufaka kakhulu emshinini wephini futhi kusinda kakhulu bese besebenzisa imizimba yabo ukuvusa umlenze. Bese abakwa-glute abawenzi wonke umsebenzi ngakho kwehlula inhloso yawo wonke ukuzivocavoca." Abantu abaningi baphinde bavumele iqolo labo ukuthi ligobe, okungaholela ekulimaleni okuphansi komhlane, wanezela. (Okuhlobene: Inselelo Yezinsuku Ezingama-30 Yezinwele Eziklwebha Ngokuqinile I-Booty Yakho)

Kule vidiyo, uSkye usike okunamathiselwe ngebhande leqakala emshinini wentambo wayisonga ngeqakala elilodwa. (Ungathola eyodwa e-Amazon uma ijimu yakho ingenayo.) Waqala umsebenzi encike kancane, izinyawo zihlangene, umhlane wakhe uqondile futhi ubambene. Khona-ke, njengoba i-glute yakhe ihileleke futhi umlenze ujike kancane, wakhahlela umlenze wakhe phezulu nangemuva ngokulawula, wama kancane phezulu, wabe esewubuyisela phansi.

Qaphela ukuthi ngenkathi uSkye ekhombisa ukukhishwa kwe-glute emshinini wekhebula, amanye ama-gyms nawo anomshini ozinikele we-glute kickback. Ungakwazi futhi ukwenza ama-kickbacks acwebezelayo ngebhendi yokumelana ende noma encane, noma ngesisindo sakho somzimba (okungaba umile noma ezandleni nasemadolweni), futhi uthole ukuvivinya umzimba okufanayo kwe-glute. Izeluleko zefomu likaSkye zisamile, noma ngabe wenza hlobo luni lwe-kickback: Kubalulekile ukuthi uqiniseke ukuthi ubamba i-glute yakho futhi awubuyisi umhlane wakho.

Esihlokweni sakhe, uSkye wagcizelela ukuthi uma inhloso yakho enkulu ukukhula kwemisipha emincane, akufanele nje thembela kuma-glute kickbacks. "Ngicabanga ukuthi ngokuqinisekile kungukuzivocavoca kwebhonasi ongakwengeza osukwini lwakho lokukhazimula (uma unamasu amahle) kepha ungalindeli ukukhula okuthe xaxa uma kuwukuphela kokuzivocavoca othembele kukho 'ukukhulisa isitho sakho,' 'kubhala yena. . "Ngokombono wami, akukho lutho oludlula ukuqhuma kwe-hip, amaphaphu, ama-deadlifts, ama-squats, ama-step-ups, amabhuloho, ama-squats ahlukanisiwe, njll yokwakha i-glute nokuqinisa!!" (Futhi khumbula, ukugxila emizamweni yakho eminingi ekusebenzeni kwe-butt kungaholela ekungalingani kwemisipha.)

Ukuphindaphinda: Hlala ulula ngokwanele ukugcina umqolo wakho uqonde futhi uhlanganyele, futhi ungalindeli ukukhula kobuhlanya kusuka kuzinkokhelo zodwa. Unalezo zikhombisi engqondweni, awudingi nje * ithemba * uzenza kahle.

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