UMadelaine Petsch Wabelane Ngomsebenzi Wakhe Wokuqeda Inkinobho Yemizuzu Eyishumi

-Delile

• Ukujima kwezinqe zeMizuzu eyi-10 ka-Madelaine Petsch
• IGlute Bridge
• IGlute Bridge ibambe ngokuThumba
• Ibhuloho Elilodwa Lomlenze
• I-All-Four Glute Kickback
• I-All-Four Leg Lift
• Imbongolo Kick Pulses
• IGlute Kickback kuDolo-to-Elbow
• Buyekeza kwe-

Uma ufuna ukujima kwe-butt okuzokwenza ujabule ngesikhashana nje, uMadelaine Petsch ukumboze. I- Riverdale Umlingisikazi wabelana ngemisebenzi yakhe ayithandayo yemizuzu eyi-10, yokusebenza okokusebenza okuncane kuvidiyo entsha esiteshini sakhe se-YouTube.

Kuvidiyo, u-Petsch ubonise ukujima ngenkathi enza izinguquko ezimbalwa zezingubo zokukhombisa iqoqo lakhe elisha ne-Fabletics. (Ithiphu elishisayo: Ama-leggings akhe amabili ngo-$24 uma ubhalisela ubulungu.) Ukujima kuhilela ibhande le-glute kanye nezisindo zamaqakala zokumelana, ukuze ukwazi ukukopisha kalula isimiso uma usohambeni noma uzivocavoca. kusuka ekhaya ngaphandle kokufinyelela kuzisindo. Kuvidiyo yakhe, uPetsch ubonakala esebenzisa i-The Better Band (Buy It, $30, amazon.com), okuyibhendi ye-booty elungisekayo (amabhendi amaningi awalungiseki), kanye ne-P.Volve 3 lbs Ankle Weights (Thenga It, $23, urbanoutfitters.com). (Okuhlobene: I-Butt Workout enesisindo Esizoqopha Isinqe Sakho Esihle Kunazo Zonke)

Ngisho noma ungenayo intshisekelo yokuzama isimiso esigcwele se-Petsch, ukujima kuhlanganisa uchungechunge lwezinyathelo ongase ufune ukuzifaka ekuzilolongeni kwakho kwezinqe. Amabhuloho akhazimulayo ahle kakhulu ekusebenzeni kwe-glute, okusho ukuthi angasiza "ukuvusa" ama-glutes akho ukuze aqhubeke nokuzibandakanya futhi anganciki kweminye imisipha ukunxephezela. Ukuhluka komlenze owodwa wokuzivocavoca kudinga umzamo owengeziwe kusuka ku-glute womlenze omile. Ukukhahlela emuva ngomlilo nakho kuvutha imisipha yakho ebabazekayo, kuyilapho imbongolo ikhahlela isebenzise ingqikithi yakho ngaphezu kwama-glutes akho, kepha uPetsch ukhuphula umfutho ngokungeza izinsimbi zamaqakala. (Okuhlobene: Umsebenzi kaKatie Austin's 10-Minute Butt Workout Ongawenza Ekhaya)

Imizuzu eyishumi eqondile yokuzivocavoca kwe-booty akuyona ihlaya; ngasekupheleni kwevidiyo yakhe, uPetsch uthi, "Okwamanje, kuzwakala sengathi isinqe sami sizowa." Uma ufuna ukuzizwisa lokho kuvutha kwe-glute ngokwakho, ungalandela ukujima okungezansi - noma uthathe izwi lakhe ngakho futhi umane ubukele ividiyo ngezinjongo zocwaningo lwezingubo ezisebenzayo (#nojudgment).

Ukujima kwezinqe zeMizuzu eyi-10 ka-Madelaine Petsch

Isebenza kanjani: Qedela izivivinyo ezintathu zokuqala njengoba kukhonjisiwe. Bese, uqedela izivivinyo ezine ezisele ngakwesokunene. Ekugcineni, phinda iqembu elifanayo lokuzivocavoca ezine ohlangothini lwesobunxele.

Uzodinga: Ibhendi lokumelana nesisindo seqakala esisodwa (ngokuzithandela).

IGlute Bridge

A. Gcoba iluphu yebhande lokumelana uzungeze imilenze ngaphezu kwamadolo. Lala ngomhlane, izinyawo ziqhelelene ububanzi ububanzi futhi ziyisicaba phansi, izingalo ziqonde izintende ziyisicaba phansi. Yenza i-abs ngesikhathi sokuzivocavoca.

B. Ukugcina amahlombe nezinyawo phansi, khama i-glutes bese ucindezela okhalweni ubheke phezulu ophahleni kuze kube yilapho umzimba wakhe umugqa owodwa kusuka esifubeni kuye emadolweni.

C. Yima kancane, bese wehlisela emuva kancane uye endaweni yokuqala.

Yenza ama-reps amaningi ngangokunokwenzeka (AMRAP) umzuzu owodwa.

IGlute Bridge ibambe ngokuThumba

A. Songa ibhande lokumelana elizungeze imilenze ngenhla kwamadolo. Qala endaweni yebhuloho elicwebezelayo elinamahlombe nezinyawo phansi futhi ubambe iqhaza.

B. Phuma ngebhande ngemilenze yomibili ukushayela amadolo kude komunye nomunye. Misa kancane, bese ubuyela kancane kancane ekuqaleni.

Yenza i-AMRAP iminithi elilodwa.

Ibhuloho Elilodwa Lomlenze

A. Songa ibhande lokumelana elizungeze imilenze ngenhla kwamadolo. Lala ubheke phezulu phansi idolo langakwesokudla ligobe nge-engeli engu-90-degree (qiniseka ukuthi ugcina isithende phansi) nomlenze wesobunxele ubambelele esifubeni.

B. Phakamisa isinqe phezulu nangaphandle komhlaba. Zama ukugcina umugqa oqondile kusuka ekhanda kuye emadolweni ngenkathi ubeka isisindo esithendeni sokunene nehlombe langakwesokudla. Bamba, bese ubuyela endaweni yokuqala.

Yenza i-AMRAP imizuzwana engama-30. Phinda ngakolunye uhlangothi.

I-All-Four Glute Kickback

A. Qala ukuguqa ngawo omane anesisindo seqakala eqakaleni elingakwesokudla. Khahlela umlenze wangakwesokudla uqonde emuva.

B. Gobisa idolo langakwesokudla bese ubuyela ekuqaleni.

Yenza i-AMRAP umzuzu owodwa.

I-All-Four Leg Lift

A. Qala phansi kuzo zozine izinyawo ngesisindo seqakala esizungeze iqakala langakwesokudla. Nweba umlenze wesokudla uqonde emuva ngezinzwane ezihlezi phansi.

B. Ukugcina okhalweni isikwele, phakamisa umlenze wangakwesokudla phezulu ngangokunokwenzeka. Yima kancane, bese wehlisa umlenze.

Yenza i-AMRAP umzuzu owodwa.

Imbongolo Kick Pulses

A. Qala phansi kuzo zonke ezine ezinesisindo seqakala elizungeze iqakala langakwesokudla

B. Ukugcina idolo langakwesokudla ligobile kuma-90 degrees, shintsha unyawo lwesokudla uphinde uphakamise idolo liye ezingeni le-hip.

C. Idolo elingezansi ngamasentimitha ambalwa, bese uphinde uphakamise. Qhubeka nokudonsa.

Yenza i-AMRAP iminithi elilodwa.

IGlute Kickback kuDolo-to-Elbow

A. Qala ukuguqa ngawo omane anesisindo seqakala eqakaleni elingakwesokudla. Khahlela umlenze wangakwesokudla uqonde emuva.

B. Gcina ithanga langakwesokudla lihambisane nomhlabathi, dweba idolo elingakwesokudla endololwaneni yesokudla. Qhubeka ushintshe phakathi kokukhahlela umlenze uqonde emuva bese udweba idolo endololwaneni.

Yenza i-AMRAP iminithi elilodwa.

Buyekeza kwe-