Uba Lo Mthambo weempundu kwi-Chelsea Handler

Umxholo

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I-Instagram ye-Chelsea Handler yamva nje ibonisa ukuba utyumza ubunzima kwindawo yokuzivocavoca nge-barbell hip thrusts. Kwaye nangona singenakuxela ngokuthe ngqo ukuba uphakamisa kangakanani, umhlekisi othetha ngokuhlekisayo (kunye nomqeqeshi uBen Bruno) kufuneka ayazi into okanye ezimbini malunga nokukrola umva ongasemva. Le ntshukumo yenye yezona zinto zilungileyo zokuzilolonga. Yifumane, ntombazana.

Ufuna ukuba intshukumo eyomeleleyo, ephakanyisiweyo? Unokuhamba unzima kwii-reps ezisezantsi ezifana no-Handler wenzayo (kwaye ujonge njenge-badass epheleleyo), okanye uhambe ulula kwii-reps eziphezulu, ujolise naphi na phakathi kweeseti ze-3-4 ze-6-20 reps, ngokutsho kukaBret Contreras, MA, CSCS, kunye Umbhali we Ubuchwephesha obuphezulu kwiGlutei Maximi Ukuqiniswa. (Kodwa ukuba uphakamisa ubunzima, uya kufumana zonke ezi zibonelelo zongezelelweyo. Zilungiselele ukusebenza kungakhathaliseki ubunzima obukhethayo, njengoko u-Contreras elumkisa ukuba ngokuqinisekileyo uya kuziva utshisa ngokufuduka. (Okuchaza ngokupheleleyo ubuso be-Chelsea Ekupheleni kweseti yayo.)

Uyenza njani: Hlala phantsi ufulathele ibhentshi, iinyawo zityalwe ngokuqinileyo phambi kwakho, kunye ne-barbell efakwe emathangeni akho. Ukugcina i-lumbar spine kunye namadolo azinzile, phakamisa i-barbell ngokwandisa isinqe sakho, uqiniseke ukuba utyhala inyonga phezulu usebenzisa i-glutes. Phakama de umzimba wakho wenze umgca othe ngqo ukusuka emagxeni akho uye emadolweni (ulwandiso olupheleleyo lwenyonga), emva koko wehle kancinci ubuyele emhlabeni.

Ukufumana ezinye iindlela zokutshisa i-booty yakho, zama ezi zi-5 ze-Booty-Sculpting Moves ezivela kuShaun T.

Uphengululo lwe