Madelaine Petsch Kekọrịtara Ọrụ Nrụmọrụ Butt-Ebibi nkeji iri

Ndinaya

• Oge nkeji nkeji iri nke Madelaine Petsch
• Glute Bridge
• Glute Bridge Hold na mgbatị
• Akwa-Ụkwụ Glute Bridge
• Kickback Glute nke anọ-anọ
• Ebuli Ụkwụ Anọ niile
• Ịgba ụkwụ ịnyịnya ibu
• Glute Kickback na ikpere-ruo-ikwere
• Nyochaa maka

Ọ bụrụ na ị na -achọ mgbatị mgbatị ahụ nke ga -agba ọkụ gị na obere oge, Madelaine Petsch kpuchie gị. Nke Riverdale onye na-eme ihe nkiri kesara mgbatị ahụ kachasị amasị ya na nkeji iri, na vidiyo ọhụrụ na ọwa YouTube ya.

Na vidiyo ahụ, Petsch gosipụtara mgbatị ahụ mgbe ọ na -eme mgbanwe mgbanwe atụmatụ ole na ole iji gosipụta nchịkọta ọhụrụ ya na Fabletics. (Ọnụ na-ekpo ọkụ: leggings ya bụ abụọ maka $ 24 ma ọ bụrụ na ị debanyere aha ịbụ onye otu.) Mgbatị ahụ gụnyere eriri na-egbu maramara na ihe nkwonkwo ụkwụ maka nguzogide, yabụ ị nwere ike idetuo usoro a ngwa ngwa mgbe ị na-aga ma ọ bụ na-arụ ọrụ. site n'ụlọ na-enweghị ohere ibu arọ. Na vidiyo ya, Petsch na -egosi na ọ na -eji The Better Band (Zụrụ ya, $ 30, amazon.com), nke bụ otu ngwongwo ngwongwo na -agbanwe agbanwe (ọtụtụ igwe anaghị agbanwe agbanwe), yana P.Volve 3 lbs Ankle Weights (Zụrụ Ọ, $ 23, urbanoutfitters.com). (metụtara: The Butt Workout na arọ nke ga-akpụ akpụ gị kacha mma butt mgbe)

Ọbụlagodi na ị nweghị mmasị ịnwale usoro Petsch zuru oke, eriri mgbatị ahụ na-ejikọta usoro mmegharị nke ị nwere ike ịchọrọ itinye n'ime mgbatị ahụ nke gị. Àkwà mmiri glute dị mma maka ịgbalite mmụọ, nke pụtara na ha nwere ike nyere aka 'teta' glute gị ka ha wee na -arụ ọrụ ma ghara ịdabere na mọzụlụ ndị ọzọ iji kwụọ ụgwọ. Mgbanwe otu-ụkwụ nke mmega ahụ na-achọ mgbakwunye mgbakwunye site na glute nke ụkwụ kwụ ọtọ. Kickbacks na -agbanyụkwa akwara gị na -amị amị, ebe ịnyịnya ibu ịnyịnya na -arụ ọrụ nke ọma na mgbakwunye gị, mana Petsch na -ewelite ike site na ịtinye arọ nkwonkwo ụkwụ. (metụtara: Katie Austin's 10-Minute Butt Workout Ị Pụrụ Ime n'ụlọ)

Iri nkeji mmega ahụ mmega ahụ ịkwakọrọ ihe abụghị egwuregwu; na njedebe nke vidiyo ya, Petsch na-ekwu, "N'oge a, ọ dị ka isi m ga-adapụ." Ọ bụrụ n’ịchọrọ inweta ọkụ ọkụ ahụ maka onwe gị, ị nwere ike soro mgbatị ahụ dị n'okpuru - ma ọ bụ were okwu ya maka ya wee lelee vidiyo naanị maka ebumnuche nyocha ọrụ (#nojudgment).

Oge nkeji nkeji iri nke Madelaine Petsch

Otu o si arụ ọrụ: Mezue mmemme atọ mbụ dị ka egosiri. Mgbe ahụ, mechaa mgbatị ahụ anọ fọdụrụ n'akụkụ aka nri. N'ikpeazụ, megharịa otu mmega ahụ anọ n'akụkụ aka ekpe.

Ị ga -achọ: Otu mgbochi mgbochi na otu (nhọrọ) arọ nkwonkwo ụkwụ.

Glute Bridge

A. Kechie eriri mgbochi n'ụkwụ n'elu ikpere. Dina n'azụ, ụkwụ obosara n'úkwù ma dịkwa larịị n'ala, ogwe aka kwụ ọtọ na ọbụ aka kwụ ọtọ n'ala. Tinye abs n'oge mgbatị ahụ.

B. Idebe ubu na ụkwụ n'ala, na -amanye glute ma pịa hips gaa n'uko ụlọ ruo mgbe ahụ ga -adị otu ahịrị site n'obi ruo n'ikpere.

C. Kwụsịtụ, jiri nwayọ gbadata azụ ka ịmalite ọnọdụ.

Mee ọtụtụ reps dị ka o kwere mee (AMRAP) maka otu nkeji.

Glute Bridge Hold na mgbatị

A. Kechie otu mgbachi ọgụ n'akụkụ ụkwụ n'elu ikpere. Malite na a glute akwa ọnọdụ na ubu na ụkwụ na ala na abs aka.

B. Jiri ụkwụ abụọ gbanye n'agbụ iji chụpụ ikpere n'ebe ibe gị nọ. Kwụsịtụ, wee jiri nwayọọ laghachi ka ịmalite.

Mee AMRAP otu nkeji.

Akwa-Ụkwụ Glute Bridge

A. Kechie eriri mgbochi n'ụkwụ n'elu ikpere. Dina ihu n'elu ala na ikpere aka nri na-ehulata n'ogo 90-ogo (jide n'aka na ị ga-edebe ikiri ụkwụ n'ala) na ụkwụ aka ekpe jidesie n'obi.

B. Welie isi elu ma gbadaa n'ala. Gbalịa idowe ahịrị kwụ ọtọ site na isi ruo ikpere mgbe ị na-etinye ibu n'ikiri ụkwụ aka nri na ubu aka nri. Jide, wee laghachi n'ọnọdụ mmalite.

Mee AMRAP maka sekọnd 30. Tinyegharịa n'akụkụ nke ọzọ.

Kickback Glute nke anọ-anọ

A. Malite n'ikpere ikpere ụkwụ anọ na ibu ikpere ikpere n'akụkụ ikpere ụkwụ aka nri. Kụọ ụkwụ aka nri ozugbo azụ.

B. Bue ikpere aka nri wee laghachi ka ịmalite.

Mee AMRAP otu nkeji.

Ebuli Ụkwụ Anọ niile

A. Malite n'ala na ụkwụ anọ na -enwe ibu ikpere ụkwụ na nkwonkwo ụkwụ aka nri. Gbatịa ụkwụ aka nri ogologo azụ na mkpịsị ụkwụ na-ezu ike n'ala.

B. Idebe hips square, bulie ụkwụ aka nri gị ka o kwere mee. Kwụsịtụ, gbadaa ụkwụ ala.

Mee AMRAP maka otu nkeji.

Ịgba ụkwụ ịnyịnya ibu

A. Malite n'ala na ụkwụ anọ na -enwe ibu ikpere ụkwụ na nkwonkwo ụkwụ aka nri

B. Idobe ikpere aka nri na-ehulata na ogo 90, gbagharịa ụkwụ aka nri ma welie ikpere ruo ọkwa úkwù.

C. Bee ikpere gị sentimita ole na ole, wee bulie ọzọ. Gaa n'ihu na-akụtu.

Mee AMRAP otu nkeji.

Glute Kickback na ikpere-ruo-ikwere

A. Malite ikpere n'ala n'ụkwụ anọ niile na ịdị arọ nkwonkwo ụkwụ n'akụkụ ikpere ụkwụ aka nri. Kụọ ụkwụ aka nri ozugbo azụ.

B. Idebe apata ụkwụ aka nri na ala, dọrọ ikpere aka nri gaa n'ikpere aka nri. Gaa n'ihu na -agbata n'etiti ụkwụ ịgba ụkwụ azụ azụ na ịdọrọ ikpere gaa n'ikpere aka.

Mee AMRAP otu nkeji.

Nyochaa maka