Madelaine Petsch Akamugovera Kushanda KwemaMiniti gumi-Kuparadza Butt

Zvemukati

• Madelaine Petsch's 10-Minute Butt Workout
• Glute Bridge
• Glute Bridge Bata nekutapa
• Imwe-Gumbo Glute Bridge
• All-Four Glute Kickback
• Ese-Makumbo mana Kusimudza
• Dhongi Kick Pulses
• Glute Kickback kuKnee-ku-Elbow
• Ongororo ye

Kana iwe uchitsvaga wekusimbisa kurovedza uko kunopisa kumusoro kwako glutes mune imwe nyaya yenguva, Madelaine Petsch wakufukidza iwe. Iyo Riverdale mutambi akagovana yake yaanofarira 10-miniti, mashoma-zvishandiso butt kurovedza muvhidhiyo nyowani pane yake YouTube chiteshi.

Muvhidhiyo iyi, Petsch airatidza kurovedzera muviri uku achigadzira shanduko shoma dzechipfeko kuratidza kuunganidzwa kwake kutsva neFabletics. (Zano rinopisa: Her leggings maviri emadhora makumi maviri nemana kana iwe ukasaina kuva nhengo.) Iyo yekurovedza muviri inosanganisira glute bhendi uye makumbo zvirema zvekuramba, kuti iwe ugone kutevedzera zviri nyore maitiro iwe paunenge uri-ku-kuenda kana kushanda kunze kubva kumba pasina kuwana huremu. Muvhidhiyo yake, Petsch inoita kunge iri kushandisa Iyo Nani Bhendi (Ritenge, $ 30, amazon.com), inochinjika bhuti bhandi (mazhinji mabhendi haachinjiki), pamwe nePVolve 3 lbs Ankle Weights (Tenga Izvo, $ 23, urbanoutfitters.com). (Yakabatana: Iyo Butiro Workout ine Zviyero Zvinoratidzira Yako Yakanyanya Garo Buri)

Kunyangwe iwe usingafarire kuyedza Petsch's yakazara routine, iyo Workout tambo pamwe chete nhevedzano yemafambiro aungade kubatanidza mune yako butt Workouts. Kubwinya mabhiriji kwakanakira kubwinya, izvo zvinoreva kuti vanogona kubatsira "kumutsa" yako glutes kuti varambe vachibatirana uye vasavimbe nemamwe mhasuru kuti vabhadhare. Iko-gumbo-kusiyanisa kwechiitiko chinoda kuwedzera kumwe kubva ku glute yegumbo rakamira. Kickbacks nenzira yakafanana unopisa tsandanyama dzako dzinobwinya, nepo dhongi richikanda musimboti wako mukuwedzera kune kubwinya kwako, asi Petsch inokwidza kukwirisa nekuwedzera zviyereso zvemakumbo. (Zvakafanana: Katie Austin's 10-Minute Butt Workout Iwe Unogona Kuita Kumba)

Maminetsi gumi akanangana nekutora zvakapambwa haisi dambe; kusvika kumagumo evhidhiyo yake, Petsch anoti, "Panguva ino, zvinoita sekunge chigumbu changu chodonha." Kana iwe uchida kuona iyo glute ichizvipisa iwe pachako, iwe unogona kutevera iyo yekurovedza pazasi - kana tora iro rake izwi kwazviri uye kungo tarisa vhidhiyo yezvinoshanda zvipfeko zvekutsvaga (#kutonga).

Madelaine Petsch's 10-Minute Butt Workout

Inoshanda sei: Pedzisa zviitwa zvitatu zvekutanga sezvaratidzwa. Ipapo, zadzisa iwo mana akasara kurovedza kurudyi. Chekupedzisira, dzokorora iro rakafanana boka rezviitwa zvina kuruboshwe.

Unoda: Bhendi rekudzivirira uye rimwe (sarudzo) uremu hwemakumbo.

Glute Bridge

A. Putira bhanhire rekudzivirira kutenderedza makumbo pamusoro pemabvi. Rara nemanhede, tsoka dzakapatsanuka-faranuka uye dzakati chechetere pasi, maoko akatwasuka uye machindwi akati sandara pasi. Ita basa mukati mekurovedza muviri.

B. Kuchengeta mapendekete netsoka pasi, kusvina glutes uye kudzvanya mahudyu kumusoro wakananga kusirin'i kusvikira muviri waumba mutsara mumwe kubva pachifuva kuenda kumabvi.

C. Chimbomira, wobva wadzikira zvishoma nezvishoma kudzoka kunzvimbo yekutanga.

Ita mareps akawanda sezvinobvira (AMRAP) kweminiti imwe.

Glute Bridge Bata nekutapa

A. Putira bhandi rekudzivirira kutenderedza makumbo pamusoro pemabvi. Tanga mune glute bhiriji chinzvimbo nemapendekete netsoka pasi uye abs akabatanidzwa.

B. Sundira kunze pabhendi nemakumbo ese maviri kutyaira mabvi kure nemumwe. Mira zvishoma, wozodzoka zvishoma nezvishoma kuti utange.

Ita AMRAP kweminiti imwe.

Imwe-Gumbo Glute Bridge

A. Putira bhandi rekudzivirira kutenderedza makumbo pamusoro pemabvi. Rara wakatarisana-pasi pasi nemabvi ekurudyi akakotama pa-90-degree angle (ita shuwa yekuchengeta chitsitsinho pasi) uye gumbo reruboshwe rakabatirwa pachipfuva.

B. Simudza butt kumusoro uye kubva pasi. Edza kuchengetedza mutsara wakatwasuka kubva kumusoro kusvika kumabvi uchiisa uremu muchitsitsinho chekurudyi uye pafudzi rekurudyi. Bata, wozodzokera kunzvimbo yekutanga.

Ita AMRAP kwemasekonzi makumi matatu. Dzokorora kune rumwe rutivi.

All-Four Glute Kickback

A. Kutanga kupfugama pamakumbo mana nehuremu hwemakumbo zvichitenderedza ankle yekurudyi. Kick gumbo rerudyi wakananga kumashure.

B. Bendisa kurudyi ibvi uye dzoka kuti utange.

Ita AMRAP kwemineti imwe.

Ese-Makumbo mana Kusimudza

A. Tanga pauriri pamakumbo mana nehuremu hwechidzitiro chakatenderedza chiziso chekurudyi. Wedzera gumbo rerudyi wakananga kumashure zvigunwe zvichizorora pasi.

B. Kuchengeta hudyu mativi, simudza gumbo rerudyi zvakanyanya sezvinobvira. Imbomira, wozodzikisa gumbo.

Ita AMRAP kwemineti imwe.

Dhongi Kick Pulses

A. Tanga pauriri pamakumbo mana nehuremu hwemakumbo pamusoro pekoko rerudyi

B. Kuchengeta ibvi rekurudyi rakakotama pa90 madhigirii, chinjika tsoka yekurudyi uye simudza ibvi kusvika padanho rehudyu.

C. Ibvi rezasi masendimita mashoma, wozosimudza zvakare. Ramba uchidhonza.

Ita AMRAP kwemineti imwe.

Glute Kickback kuKnee-ku-Elbow

A. Kutanga kupfugama pamakumbo mana nehuremu hwemakumbo zvichitenderedza ankle yekurudyi. Kick gumbo rerudyi wakananga kumashure.

B. Kuchengeta chidya chekurudyi chakanangana nepasi, dhonza ibvi rerudyi kugokora rerudyi. Ramba uchichinjana pakati pekukamba gumbo wakananga kumashure uye uchikwevera mabvi kugokora.

Ita AMRAP kwemineti imwe.

Ongororo ye