UMadelaine Petsch Wabelane ngeMizuzu eli-10 yokuWonakalisa iimpundu

Umxholo

• UMadelaine Petsch we-10-Minute Workout Workout
• Ibhulorho yeGlute
• I-Bridge Glute ibambe ngokuThimba
• Ibhulorho yeGlute yomlenze omnye
• Zonke-ezine Glute Kickback
• Zonke-ezine Leg Lift
• Iimbongolo zikhaba iiPulses
• I-Glute Kickback ukuya kwidolo ukuya kwi-Elbow
• Uphengululo lwe

Ukuba ujonge ukuzilolonga kwe-butt okuza kutshisa ubuqaqawuli bakho kumzuzu nje, uMadelaine Petsch uye wakugubungela. I Riverdale Umdlali weqonga wabelana ngemizuzu yakhe eli-10 ayithandayo, izixhobo zokusebenza ezincinci kwividiyo entsha kwisiteshi sakhe seYouTube.

Kwividiyo, uPetsch ubonise ukuzilolonga ngelixa esenza iinguqu ezimbalwa kwisambatho sokubonisa ingqokelela yakhe entsha ngeFabletics. (Ingcebiso eshushu: I-leggings yakhe zimbini zeedola ezingama-24 ukuba ubhalisela ubulungu. ukusuka ekhaya ngaphandle kokufikelela kubunzima. Kwividiyo yakhe, uPetsch ubonakala esebenzisa iBand eNgcono (Yithenge, $30, amazon.com), eyibhanti ehlengahlengiswayo ye-booty (amaqela amaninzi awalungiseki), kunye ne-P.Volve 3 lbs Ankle Weights (Thenga Yona, $23, urbanoutfitters.com). (Idibeneyo: UkuSebenza kwe-Butt kunye neZisindo eziya kubonakalisa i-Butt yakho efanelekileyo)

Nokuba awunamdla wokuzama inkqubo yesiqhelo kaPetsch, imitya yokuzilolonga kunye nothotho lweentshukumo onokufuna ukuzibandakanya ekusebenzeni kwakho kweempundu. Iibhulorho ezizukileyo zibalasele ekusebenzeni kobukhazikhazi, oko kuthetha ukuba zinokunceda "ukuvusa" ubuqaqawuli bakho ukuze bahlale bezibandakanya kwaye bangaxhomekeki kwezinye izihlunu ukubuyekeza. Ukuhluka komlenze omnye wokuzivocavoca kufuna umgudu owongezelelweyo ukusuka kwi-glute yomlenze omileyo. Ukukhaba ngokufanayo kuyatshisa izihlunu zakho, ngelixa idonki ikhatshwa ngumsebenzi wakho ukongeza kubukrelekrele bakho, kodwa uPetsch unyusa ubungqongqo ngokongeza iintsimbi zamaqatha. (Idibeneyo: U-Katie Austin we-10-Minute Workout Workout Ongayenza Ekhaya)

Imizuzu elishumi ethe ngqo yokuziqhelanisa nokuphanga ayihlekisi; ngasekupheleni kwevidiyo yakhe, uPetsch uthi, "Okwangoku, kubonakala ngathi i-butt yam iya kuwa." Ukuba ufuna ukuziva utshisa i-glute ngokwakho, unokulandela umthambo ongezantsi - okanye uthathe igama lakhe kwaye ubukele ividiyo ngeenjongo zophando zokunxiba (#nojudgment).

UMadelaine Petsch we-10-Minute Workout Workout

Ingaba isebenza kanjani: Gqibezela imithambo yokuqala njengoko kubonisiwe. Emva koko, gqibezela imithambo eseleyo esekunene. Okokugqibela, phinda iqela elifanayo leemithambo ezine kwicala lasekhohlo.

Uya kudinga: Ibhendi yokuxhathisa kunye (kunye nokuzikhethela) ubunzima bamaqatha.

Ibhulorho yeGlute

A. Gquba ibhanti yokumelana nelophu ujikeleze imilenze ngaphezulu kwamadolo. Lala ngomqolo, iinyawo ziqelelene ngesinqe kwaye usicaba emgangathweni, iingalo zithe tye, iintende zithe tyaba phantsi. Zibandakanye ne-abs kulo lonke ixesha lokuzilolonga.

B. Ukugcina amagxa kunye neenyawo emhlabeni, cinezela i-glutes kwaye ucinezele isinqa ukuya phezulu ukuya kwisilingi de umzimba wenze umgca omnye ukusuka esifubeni ukuya emadolweni.

C. Misa ikhefu, emva koko unciphise kancinci uye kwindawo yokuqala.

Yenza reps ezininzi kangangoko kunokwenzeka (AMRAP) umzuzu omnye.

I-Bridge Glute ibambe ngokuThimba

A. Gquba ibhanti yokumelana nelophu ujikeleze imilenze ngaphezulu kwamadolo. Qala kwindawo ebhulorho glute ngamagxa kunye neenyawo emhlabeni kwaye ubandakanyekile.

B. Push out on band ngemilenze yomibini ukuqhuba amadolo kude omnye komnye. Misa kancinci, emva koko ubuye kancinci ukuqala.

Yenza i-AMRAP ngomzuzu omnye.

Ibhulorho yeGlute yomlenze omnye

A. Gquba ibhanti yokumelana nelophu ujikeleze imilenze ngaphezulu kwamadolo. Lala ngobuso phantsi ngedolo lasekunene eligobileyo kwi-angle ye-90-degree (qiniseka ukuba ugcine isithende phantsi) kunye nomlenze wasekhohlo obanjwe esifubeni.

B. Phakamisa phezulu kwaye uphume emhlabeni. Zama ukugcina umgca ochanekileyo ukusuka entloko ukuya emadolweni ngelixa ubeka ubunzima kwisithende sokunene kunye negxalaba lasekunene. Bamba, emva koko ubuyele kwindawo yokuqala.

Yenza i-AMRAP imizuzwana engama-30. Phinda-phinda kwelinye icala.

Zonke-ezine Glute Kickback

A. Qala ukuguqa kuzo zonke ezine kunye nobunzima be-ankle malunga ne-ankle yasekunene. Khaba umlenze wasekunene ngqo emva.

B. Bendisa idolo lasekunene kwaye ubuyele ukuqala.

Yenza i-AMRAP umzuzu omnye.

Zonke-ezine Leg Lift

A. Qala kumgangatho kuwo omane amanqatha ngobunzima beqatha obujikeleze iqatha lasekunene. Yandisa umlenze wasekunene ngqo ngasemva ngeenzwane ezibekwe emgangathweni.

B. Ukugcina i-hips square, phakamisa umlenze wasekunene phezulu kangangoko kunokwenzeka. Misa kancinci, emva koko umlenze ongezantsi.

Yenza i-AMRAP umzuzu omnye.

Iimbongolo zikhaba iiPulses

A. Qala emgangathweni kuzo zozine ngobunzima beqatha obujikeleze iqakala lasekunene

B. Ukugcina idolo lokunene ligobile kwii-90 degrees, guqula unyawo lwasekunene kwaye uphakamise idolo kwinqanaba le-hip.

C. Idolo elisezantsi ngee-intshi ezimbalwa, uze uphakamise kwakhona. Qhubeka utsala.

Yenza i-AMRAP ngomzuzu omnye.

I-Glute Kickback ukuya kwidolo ukuya kwi-Elbow

A. Qala ukuguqa kuzo zonke ezine kunye nobunzima be-ankle malunga ne-ankle yasekunene. Khaba umlenze wasekunene ngqo.

B. Ukugcina umlenze wasekunene uhambelana nomhlaba, zoba idolo lasekunene engqinibeni yasekunene. Qhubeka nokutshintsha phakathi kokukhaba umlenze ngqo umva kunye nokuzoba idolo engqinibeni.

Yenza i-AMRAP ngomzuzu omnye.

Uphengululo lwe