Madelaine Petsch o arolelane ho ikoetlisa ha hae ha metsotso e 10

Litaba

• Boikoetliso ba Butt ba Madelaine Petsch ba Metsotso e 10
• Borokho ba Glute
• Glute Bridge e Tšoere ka Phallo
• Borokho ba Glute ea Leoto le le Leng
• All-Fours Glute Kickback
• Tsoha maoto le maoto a mane
• Tonki e raha makhasi
• Glute Kickback ho Knee-to-Elbow
• Tlhahlobo bakeng sa

Haeba u batla boikoetliso ba 'mele bo tla chesa maqhubu a hau ka nakoana, Madelaine Petsch ou koahetse. The Riverdale setšoantšisi se ile sa arolelana boithabiso ba hae ba metsotso e 10, bo fokolang ba boikoetliso videong e ncha seteisheneng sa hae sa YouTube.

Ka video, Petsch o bontšitse ho ikoetlisa ha a ntse a etsa liphetoho tse 'maloa seaparong ho bontša pokello ea hae e ncha le Fabletics. (Malebela a chesang: Li-leggings tsa hae li peli bakeng sa $ 24 haeba u ingolisa ho ba setho.) Ho ikoetlisa ho kenyelletsa lebanta le benyang le boima ba leqaqailaneng bakeng sa ho hanela, e le hore o ka kopitsa tloaelo ha o le tseleng kapa o sebetsa. ho tloha hae ntle le ho fihlella boima. Ponong ea hae ea video, Petsch o bonahala a sebelisa The Better Band (E reke, $ 30, amazon.com), e leng sehlopha se ka fetohang thepa e hapuoeng (lihlopha tse ngata ha li fetohe), hammoho le P.Volve 3 lbs Ankle Weights (Buy Ke $ 23, urbanoutfitters.com). (Related: The Butt Workout with Weights E tla Betla Butt ea Hao e Ntle ho Fetisisa)

Le ha o sa batle ho leka mokhoa o felletseng oa Petsch, boikoetliso bo kopanya lihlopha tse ngata tseo u ka batlang ho li kenya tšebetsong ea hau. Marokho a Glute a ntle haholo bakeng sa ts'ebetso ea glute, ho bolelang hore a ka thusa ho "tsosa" li-glute tsa hau e le hore li lule li tšoarehile 'me li se ke tsa itšetleha ka mesifa e meng ho lefella. Phapang ea leoto le le leng ea boikoetliso e hloka boiteko bo eketsehileng ho tsoa leotong la leoto le emeng. Lits'oants'o ka mokhoa o ts'oanang li chesa mesifa ea hau ea bokhabane, ha tonki e raha e sebetsa mokokotlo oa hau ho kenyelletsa le maqhubu a hau, empa Petsch e phahamisa matla ka ho eketsa litekanyo tsa maqaqailana. (Related: Koetliso ea Metsotso e 10 ea Katie Austin eo U ka e Etsang Lapeng)

Metsotso e leshome ea ho ikoetlisa ka thepa e hapuoeng hase metlae; ho elella qetellong ea video ea hae, Petsch o re, "Nakong ena, ho ikutloa eka butle ba ka bo tla oa." Haeba u batla ho icheba ka bouena, u ka latela boikoetliso bo ka tlase - kapa u nke lentsoe la hae bakeng sa eona 'me u shebelle video feela molemong oa lipatlisiso tsa liaparo tse sebetsang (#nojudgment).

Boikoetliso ba Butt ba Madelaine Petsch ba Metsotso e 10

Kamoo e sebetsang kateng: Qetella liikoetliso tse tharo tsa pele joalokaha ho bontšitsoe. Ebe, tlatsa lithupelo tse 'nè tse setseng ka lehlakoreng le letona. Kamora nako, pheta sehlopha se le seng sa lithupelo tse 'ne ka lehlakoreng le letšehali.

U tla hloka: Sehlopha sa ho hanyetsa le boima bo le bong (ba boikhethelo) ba maqaqailana.

Borokho ba Glute

A. Koahela lebanta la ho hanyetsa ho potoloha maoto ka holim'a mangole. Robala ka mokokotlo, maoto a arohane ka bophara ba noka 'me u bataletse fatše, matsoho a otlolohile le liatla tse bataletseng fatše. Kopanela mosebetsing nakong eohle ea boikoetliso.

B. Ho beha mahetla le maoto fatše, petetsa li-glutes 'me u hatelle letheka holimo ho ea siling ho fihlela' mele o etsa mola o le mong ho tloha sefubeng ho ea mangoleng.

C. Emisa hanyane, ebe butle u theohele morao sebakeng sa ho qala.

Etsa reps tse ngata kamoo ho ka khonehang (AMRAP) motsotso o le mong.

Glute Bridge e Tšoere ka Phallo

A. Koahela lebanta la ho hanyetsa ho potoloha maoto ka holim'a mangole. Qala boemong ba borokho bo nang le mahetla le maoto fatše 'me u sa kopane.

B. Phunya sehlopha ka maoto ka bobeli ho khanna mangole hole. Emisa hanyane, ebe u khutlela butle ho qala.

Etsa AMRAP motsotso o le mong.

Borokho ba Glute ea Leoto le le Leng

A. Koahela leqhubu la bante ho pota-pota maoto ka holim'a mangole. Robala o shebile fatše le lengole le letona le khumame ka lehlakore la 90 degree (etsa bonnete ba hore o boloka serethe fatše) le leoto le letšehali le tšoaretsoe sefubeng.

B. Phahamisa mofeng holimo le fatše. Leka ho boloka mola o otlolohileng ho tloha hloohong ho ea mangole ha u ntse u beha boima ka serethe se nepahetseng le lehetleng le letona. Tšoara, ebe u khutlela boemong ba ho qala.

Etsa AMRAP metsotsoana e 30. Pheta ka lehlakoreng le leng.

All-Fours Glute Kickback

A. Qala ho khumama ka maoto a mane ka boima ba maqaqailana ho potoloha leqaqailaneng le letona. Kotla leoto le letona ka morao.

B. Koba lengole le letona ebe u khutlela ho qala.

Etsa AMRAP motsotso o le mong.

Tsoha maoto le maoto a mane

A. Qala fatše ka maoto a mane ka boima ba leqaqailaneng ho pota leqaqailaneng le letona. Eketsa leoto le letona le otlolohileng ka morao mme menoana e phomotse fatše.

B. Ho boloka letheka le lisekoere, phahamisa leoto le letona ka hohle kamoo ho ka khonehang. Emisa, ebe o theola leoto.

Etsa AMRAP motsotso o le mong.

Tonki e raha makhasi

A. Qala fatše ka maoto a mane ka boima ba leqaqailaneng ho potoloha leqaqailaneng le letona

B. Ho boloka lengole le letona le kobehile likhatong tse 90, ikopanye ka leoto le letona ebe le phahamisa lengole ho ea holimo.

C. Mangole a tlase lisenthimithara tse 'maloa, ebe o phahamisa hape. Tsoela pele ho otla.

Etsa AMRAP motsotso o le mong.

Glute Kickback ho Knee-to-Elbow

A. Qala ho khumama maotong 'ohle ka boima ba maqaqailana ho potoloha leqaqailaneng le letona. Raha leoto le letona ka morao.

B. Etsa hore serope se letona se bapile fatše, hula lengole le letona ho setsoe se letona. Tsoela pele ho chencha pakeng tsa leoto la ho raha le otlolohileng morao le ho taka lengole ho ea setsoeng.

Etsa AMRAP motsotso o le mong.

Tlhahlobo bakeng sa