Iba Zochita Zolimbitsa Thupi Izi kuchokera ku Chelsea Handler

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Instagram waposachedwa kwambiri wa Chelsea Handler amamuwonetsa kuti akupondereza masewera olimbitsa thupi ndi ma barbell hip thrashes. Ndipo ngakhale sitingadziwe kuchuluka kwa zomwe akukweza, wokonda kuseka mwachangu (limodzi ndi wophunzitsa Ben Bruno) ayenera kudziwa chinthu chimodzi kapena ziwiri zakujambula kumbuyo kwamphamvu. Kusunthaku ndi imodzi mwazochita zabwino kwambiri zanthawi zonse. Zipeze, msungwana.

Mukufuna kuba kusuntha kwamphamvu, kokwezeka? Mutha kupita kolemetsa kuti muchepetse mayendedwe otsika monga momwe Handler adachitira (ndikuwoneka ngati woyipa kwathunthu), kapena kupita mopepuka kuti mubwererenso, mukuyang'ana kulikonse pakati pa 3-4 seti ya 6-20 reps, malinga ndi Bret Contreras, MA, CSCS, ndi wolemba wa Njira Zapamwamba ku Glutei Maximi Kulimbikitsa. (Koma ngati mutakweza katundu, mupezanso maubwino owonjezerawa. Khalani okonzeka kugwira ntchito ngakhale mutasankha kulemera kotani, monga Contreras akuchenjeza kuti mudzamvanso zofunkha ndi izi. (Zomwe zikufotokozera kwathunthu nkhope ya Chelsea kumapeto kwa malo ake.)

Momwe mungachitire: Khalani pansi ndi msana wanu pabenchi, mapazi obzalidwa molimba patsogolo panu, ndi kansalu koyika pamiyendo yanu. Kusunga chiuno cha msana ndi mawondo okhazikika, kwezani barbell potambasula m'chiuno mwanu, kuonetsetsa kuti mukukankhira m'chiuno mmwamba pogwiritsa ntchito glutes. Dzukani mpaka thupi lanu lipange mzere wolunjika kuchokera m'mapewa anu mpaka m'maondo anu (kutambasula kwathunthu m'chiuno), kenako ndikutsika pang'onopang'ono.

Kuti mupeze njira zambiri zowotchera zofunkha zanu, yesani izi 5 Booty-Sculpting Moves kuchokera kwa Shaun T.

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