Uyenza njani i-Cable Machine Glute Kickbacks ngeFomu eyiyo, ngokukaEmily Skye

Umxholo

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Ukuba une-iffy malunga nefomu yakho ngelixa usenza i-glute kickbacks kumatshini wentambo, ngokuqinisekileyo kuya kufuneka uphulaphule iposi ye-Instagram ka-Emily Skye. Umqeqeshi uthumele ulwahlulo olubanzi lwendlela yokwenza intshukumo ukucima yonke imibuzo yakho. (Eyeleleneyo: Kutheni i-butt yakho ijongeka ifana nokuba zingaphi ii-squats ozenzayo)

Kwividiyo yakhe, uSkye uthe uhlala ebabona abantu abenza umthambo besenza intambo yomatshini wentambo kunye nefom engaphantsi kwe-stellar. Ukuqala, abantu bathambekele ekubeni banzima kakhulu kubunzima, ucacisile. “Ufuna ukuqala ngobunzima obulula ngokufanelekileyo,” utshilo. "Impazamo eqhelekileyo eyenziwa ngabantu babeka kakhulu kumatshini wephini kwaye inzima kakhulu kwaye basebenzise umzimba wabo ukuze baphakamise umlenze wabo. Emva koko i-glute ayiwenzi wonke umsebenzi ngoko yoyisa injongo yawo wonke. umthambo. " Uninzi lwabantu lukwavumela umva wabo ukuba ujike, onokuthi ukhokelele ekwenzakaleni okungaphantsi, wongeze watsho. (Eyeleleneyo: Ucelomngeni lweBhuti leentsuku ezingama-30 oluqingqa ngokunzulu ukuphanga kwakho)

Kule vidiyo, uSkye wanqamla isincamathelisi somtya weqatha kumatshini wentambo kwaye wayisongela ngeqatha elinye. (Ungayifumana enye eAmazon ukuba ijim yakho ayinayo.) Wawuqala umthambo engqiyame phambili kancinane, iinyawo zidibene, ethe nkqo umqolo wakhe kunye nombindi ebambene. Emva koko, ngokuzibandakanya kwakhe kunye nomlenze wajika kancinci, wakhaba umlenze wakhe phezulu kwaye wabuya ngolawulo, wanqumama phezulu, emva koko wawuthoba kwakhona.

Qaphela ukuba ngelixa uSkye ebonakalisa ukukhazimla komatshini kumatshini wentambo, ezinye ii-gyms zikwanomatshini wokuzinikezela wokubuyisa. Unokwenza i-glute kickbacks ngebhendi ende okanye encinci yokuxhathisa, okanye ngomzimba wakho omzimba (nokuba umile okanye usezandleni nasemadolweni), kwaye ufumane ukuzilolonga okufanayo. Iingcebiso zefomu kaSkye zisamile, nokuba wenza luphi uhlobo lokukhaba: Kubalulekile ukuba uqiniseke ukuba ubandakanyeka kubuqaqawuli bakho kwaye awuguquki umqolo wakho.

Kwingcaciso yakhe, uSkye wagxininisa ukuba ukuba eyona njongo iphambili kukukhula kwemisipha, akufuneki nje uthembele kwi-kickbacks ye-glute. "Ndicinga ukuba ngokuqinisekileyo yibhonasi yomthambo onokuyongeza kusuku lwakho lobuqaqawuli (ngokubonelela ngobuchule obuhle) kodwa ungalindeli ukukhula okuthe kratya ukuba kuphela kwento oxhomekeke kuyo 'ukukhulisa impundu yakho," ubhale watsho. . "Ngokoluvo lwam, akukho nto ibetha amanqindi, imiphunga, ukubulala abantu, isquats, ukunyathela, iibhlorho, ukwahlula isikwere, njl njl. (Kwaye khumbula, ukugxila kakhulu kwimizamo yakho ekusebenzeni kwe-butt kunokukhokelela ekungalingani kwemisipha.)

Ukuphindaphinda: Hlala ukhanye ngokwaneleyo ukugcina umqolo wakho uthe tye kwaye uzibandakanye, kwaye ungalindeli ukukhula okungalawulekiyo ukusuka ekukhatyweni kuphela. Unazo ezo zikhombisi engqondweni, awuzukuba nje nethemba * uzenza ngokuchanekileyo.

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