Bamba Lokhu Ukuzivocavoca Okuvela ku-Chelsea Handler

-Delile

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I-Instagram yakamuva ka-Chelsea Handler imkhombisa ehlikihla isisindo ejimini ngokucindezela okhalweni lwe-barbell. Futhi yize singeke sisho kahle ukuthi uphakamisa malini, usomahlaya okhuluma ngokuziqhenya (kanye nomqeqeshi uBen Bruno) kumele bazi into eyodwa noma ezimbili ngokuqopha umhlane oqinile. Lokhu kunyakaza kungenye yezindlela zokuzivocavoca ezingcono kakhulu zesikhathi sonke. Ithole, ntombazane.

Ufuna ukweba ukunyakaza ukuze uthole ama-glute aqinile, aphakanyisiwe? Ungasinda kuma-reps aphansi njengo-Handler enza (futhi ubukeke njenge-badass ephelele), noma uhambe ulula ukuthola ama-reps aphezulu, uhlose noma yikuphi phakathi kwamaqoqo ama-3-4 we-6-20 reps, ngokusho kweBret Contreras, MA, CSCS, kanye umbhali we Amasu Athuthukile ku-Glutei Maximi Ukuqinisa. (Kepha uma uphakamisa kanzima, uzothola nazo zonke lezi zinzuzo ezingeziwe. Zilungiselele ukusebenza noma ngabe ukhetha siphi isisindo, njengoba uContreras exwayisa ukuthi nakanjani uzozwa ukuthi impango iyasha ngale ndlela. (Okuchaza ngokuphelele ubuso beChelsea ekupheleni kwesethi yakhe.)

Ungakwenza kanjani: Hlala phansi ngomhlane ubhekane nebhentshi, izinyawo zitshalwe zaqina phambi kwakho, kanye nebhanela eligoqwe emathangeni akho. Ukugcina i-lumbar spine namadolo kuzinzile, phakamisa i-barbell ngokwelula izinkalo zakho, uqiniseke ukuthi uphusha izinkalo phezulu usebenzisa i-glutes. Vuka kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emahlombe akho uye emadolweni akho (ukunwetshwa kwe-hip egcwele), bese wehla kancane kancane ubuyele phansi.

Ukuze uthole izindlela eziningi zokushisa impango yakho, zama la ma-5 Booty-Sculpting Moves avela kuShaun T.

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