Madelaine Petsch Anagawana Zolimbitsa Thupi Zake Zowononga Mphindi 10

Zamkati

• Madadiine Petsch's 10-Minute Butt Workout
• Glute Bridge
• Glute Bridge Gwirani ndi Kubedwa
• Mlatho wa Glute wa Mwendo Umodzi
• Zonse-Zinayi Glute Kickback
• Zonse Zinayi Zokwera Mwendo
• Bulu Akukankha Zilonda
• Glute Kickback to Knee-to-Elbow
• Onaninso za

Ngati mukuyang'ana masewera olimbitsa thupi omwe angakutenthetseni pang'onopang'ono, Madelaine Petsch wakuphimbirani. Pulogalamu ya Riverdale Ammayi adagawana nawo mphindi 10, zolimbitsa thupi zochepa muvidiyo yatsopano patsamba lake la YouTube.

Muvidiyoyi, Petsch adawonetsa kulimbitsa thupi kwinaku akusintha zovala zingapo kuti awonetse zomwe adasonkhanitsa ndi Fabletics. (Upangiri wotentha: Magulu ake amiyendo ndi awiri $ 24 ngati mungalembetse nawo umembala.) Kulimbitsa thupi kumakhudza ma glute band ndi zolemera zamakolo kukana, kotero mutha kutengera mosavuta chizolowezi mukakhala kuti mukupita kapena mukugwira ntchito kuchokera kunyumba opanda zolemera. Mu kanema wake, Petsch akuwoneka kuti akugwiritsa ntchito The Better Band (Buy It, $ 30, amazon.com), yomwe ndi gulu losintha zofunkha (magulu ambiri samasintha), komanso P.Volve 3 lbs Ankle Weights (Buy Izi, $23, urbanoutfitters.com). (Yokhudzana: Ntchito Yoyeserera Matako Yolemera Yolemera Kwambiri)

Ngakhale simukufuna kuyesa chizoloŵezi cha Petsch, zolimbitsa thupi zimagwirizanitsa maulendo angapo omwe mungafune kuti muwaphatikize muzolimbitsa thupi zanu. Milatho yamaulemerero ndiyabwino kwambiri kuyambitsa glute, kutanthauza kuti atha kuthandiza "kudzutsa" malingaliro anu kuti akhalebe otanganidwa ndipo osadalira minofu ina kuti ikwaniritse. Kusiyanitsa kwa mwendo umodzi wa masewera olimbitsa thupi kumafunikira kuyesayesa kowonjezera kuchokera pagulu lamiyendo yokhazikika. Zoyambanso zimayambitsanso minofu yanu, pomwe abulu amakankha molimba mtima kuphatikizira kulimba mtima kwanu, koma Petsch amakula mwamphamvu powonjezera zolemera za akakolo. (Zokhudzana: Zolimbitsa Thupi za Mphindi 10 za Katie Austin Zomwe Mungachite Kunyumba)

Masewera olimbitsa thupi olimbirana mphindi khumi si nthabwala; chakumapeto kwa kanema wake, Petsch akuti, "Pakadali pano, zimamveka ngati matako anga agwa." Ngati mukufuna kuti mudziwotchere nokha, mutha kutsatira zomwe zili pansipa - kapena tsatirani mawu ake ndikungowonera kanemayo pazolinga zofufuzira zobvala (#nojudgment).

Madadiine Petsch's 10-Minute Butt Workout

Momwe imagwirira ntchito: Malizitsani zolimbitsa thupi zitatu zoyambirira monga zasonyezedwera. Kenako, malizitsani machitidwe anayi otsalawo kumanja. Pomaliza, bwerezaninso gulu lomwelo la masewera anayi kumanzere.

Mudzafunika: Bandi yolimbana ndi imodzi (posankha) kulemera kwa akakolo.

Glute Bridge

A. Mangirirani chingwe chopinga kuzungulira miyendo pamwamba pa mawondo. Gona chagada, mapazi motalikirana m’chuuno-m’lifupi ndi m’lifupi pansi, mikono yowongoka ndi kanjedza pansi. Chitani nawo masewera olimbitsa thupi.

B. Kuyika mapewa ndi mapazi pansi, pezani glutes ndikusindikiza m'chiuno mpaka kudenga mpaka thupi limapanga mzere umodzi kuchokera pachifuwa mpaka m'maondo.

C. Imani pang'onopang'ono, kenaka tsitsani pang'onopang'ono mmbuyo kuti muyambe.

Chitani ma reps ochuluka momwe mungathere (AMRAP) kwa mphindi imodzi.

Glute Bridge Gwirani ndi Kubedwa

A. Manga chingwe cholumikizira kuzungulira miyendo pamwamba pa mawondo. Yambani pamalo a glute mlatho ndi mapewa ndi mapazi pansi ndi abs kuchitapo kanthu.

B. Tulutsani pagulu ndi miyendo iwiri kuti muthamangitsane mawondo. Imani kaye, kenako pang'onopang'ono bwererani kuti muyambe.

Chitani AMRAP kwa mphindi imodzi.

Mlatho wa Glute wa Mwendo Umodzi

A. Manga chingwe cholumikizira kuzungulira miyendo pamwamba pa mawondo. Gona pansi ndi bondo lakumanja lopindika pa 90-degree (onetsetsani kuti mwasunga chidendene pansi) ndi mwendo wamanzere ukugwirani pachifuwa.

B. Kwezani matako ndikukwera pansi. Yesetsani kukhala ndi mzere wowongoka kuchokera kumutu mpaka mawondo pamene mukuyika kulemera kwa chidendene chabwino ndi phewa lakumanja. Gwirani, kenako mubwerere poyambira.

Chitani AMRAP kwa masekondi 30. Bwerezani mbali ina.

Zonse-Zinayi Glute Kickback

A. Yambani kugwada pamapazi onse anayi ndi kulemera kwa akakolo kuzungulira mwendo wakumanja. Kankha mwendo wakumanja molunjika kumbuyo.

B. Bwerani kumanja ndikubwerera kuti muyambe.

Chitani AMRAP kwa mphindi imodzi.

Zonse Zinayi Zokwera Mwendo

A. Yambani pansi pa zinayi zonse ndi kulemera kwa akakolo mozungulira bondo lakumanja. Onjezani mwendo wakumanja molunjika kumbuyo ndi zala zakupuma pansi.

B. Kusunga m'chiuno mozungulira, kwezani mwendo wakumanja momwe mungathere. Imani pang'ono, kenako ndikutsitsa mwendo.

Chitani AMRAP kwa mphindi imodzi.

Bulu Akukankha Zilonda

A. Yambani pansi pa zinayi zonse ndi kulemera kwa akakolo mozungulira bondo lakumanja

B. Bondo lamanja likugwada pamadigiri 90, sinthani phazi lanu lamanja ndikukweza bondo kuti mufufuze.

C. Bondo lakumunsi mainchesi angapo, kenako nyamulani. Pitirizani kutulutsa.

Chitani AMRAP kwa mphindi imodzi.

Glute Kickback to Knee-to-Elbow

A. Yambani kugwada pamapazi onse anayi ndi kulemera kwa akakolo kuzungulira mwendo wakumanja. Kankha mwendo wakumanja molunjika.

B. Kuyika ntchafu yakumanja ikufanana ndi nthaka, jambulani bondo lamanja kumanja. Pitirizani kusinthasintha pakati pa kukankha mwendo molunjika ndikujambula bondo m'zigongono.

Chitani AMRAP kwa mphindi imodzi.

Onaninso za