Madelaine Petsch Ta Raba Aikin Gaggawa na Tsawon Minti 10

Wadatacce

• Madelaine Petsch's 10-Minute Butt Workout
• Glute Bridge
• Glute Bridge Riƙe tare da Sace
• Gadar Glute Single-Leg
• Duk-Fours Glute Kickback
• Duk-Hudu Kafa
• Jakin Kick Pulses
• Glute Kickback zuwa Knee-zuwa gwiwar hannu
• Bita don

Idan kuna neman motsa jiki wanda zai ƙone ku a cikin ɗan lokaci, Madelaine Petsch ya rufe ku. The Riverdale 'yar wasan kwaikwayo ta raba aikin da ta fi so na minti 10, ƙaramin kayan aikin butt a cikin sabon bidiyo akan tashar ta YouTube.

A cikin bidiyon, Petsch ya nuna aikin motsa jiki yayin da yake yin wasu canje -canje na kayan ado don nuna sabon tarin ta tare da Fabletics. (Hot tip: Leggings nata biyu ne don $ 24 idan kun yi rajista don zama memba). daga gida ba tare da samun nauyi ba. A cikin bidiyonta, Petsch ya bayyana yana amfani da The Better Band (Saya It, $ 30, amazon.com), wanda shine madaidaicin ganima band (mafi yawan makada ba su daidaitawa), da kuma P.Volve 3 lbs Ankle Weights (Saya. Yana, $ 23, urbanoutfitters.com). (Mai alaƙa: Aikin motsa jiki na Butt tare da Nauyi waɗanda zasu sassaƙa mafi kyawun gindinku koyaushe)

Ko da ba ku da sha'awar ƙoƙarin cikakken aikin Petsch, aikin motsa jiki yana haɗa jerin abubuwan motsa jiki da kuke so ku haɗa cikin ayyukan motsa jiki na ku. Glute gadoji suna da kyau don kunna glute, ma'ana zasu iya taimakawa "farkawa" gwal ɗin ku don haka su ci gaba da aiki kuma kar su dogara da sauran tsokoki don ramawa. Bambancin kafa ɗaya na motsa jiki yana buƙatar ƙarin ƙoƙari daga ƙwallon ƙafa. Har ila yau Kickbacks suna ƙone tsokoki na glute, yayin da kullun jaki ke aiki da jigon ku ban da glutes, amma Petsch yana haɓaka ƙarfin ta ƙara ma'aunin idon sawu. (Mai alaƙa: Aikin motsa jiki na Minti 10 na Katie Austin Zaku Iya Yi a Gida)

Minti goma kai tsaye na motsa jiki na ganima ba abin wasa ba ne; zuwa ƙarshen bidiyon ta, Petsch ta ce, "A wannan lokacin, yana jin kamar gindina zai faɗi." Idan kana so ka fuskanci wannan ƙonawa don kanka, za ka iya bi aikin motsa jiki a kasa - ko ɗaukar kalmarta don shi kuma kawai kalli bidiyon don dalilai na bincike na kayan aiki (#nojudgment).

Madelaine Petsch's 10-Minute Butt Workout

Yadda yake aiki: Kammala darasi uku na farko kamar yadda aka nuna. Sa'an nan, kammala sauran hudu motsa jiki a gefen dama. A ƙarshe, maimaita rukuni ɗaya na motsa jiki huɗu a gefen hagu.

Kuna buƙatar: Ƙungiyar juriya da nauyin ƙafa ɗaya (na zaɓi).

Glute Bridge

A. Kunna madauki juriya kusa da kafafu sama da gwiwoyi. Kwanta a baya, ƙafafu suna da faɗin hip-up daban da lebur a ƙasa, hannaye madaidaiciya tare da tafin hannu a ƙasa. Shiga abs cikin motsa jiki.

B. Tsayawa kafadu da ƙafa a ƙasa, matse ƙugiyoyi kuma danna kwatangwalo sama zuwa rufin har sai jikin ya zama layi ɗaya daga kirji zuwa gwiwoyi.

C. Dakata, sannan a hankali ƙasa da baya zuwa matsayi na farawa.

Yi maimaitawa da yawa (AMRAP) na minti ɗaya.

Glute Bridge Riƙe tare da Sace

A. Kunna madauki juriya kusa da kafafu sama da gwiwoyi. Fara a cikin madaidaicin gadar matsayi tare da kafadu da ƙafafu a ƙasa kuma abs ya tsunduma.

B. Fitar da bandeji tare da kafafu biyu don fitar da gwiwoyi daga juna. Dakata, sannan a hankali ku dawo don farawa.

Yi AMRAP na minti ɗaya.

Gadar Glute Single-Leg

A. Kunsa madaidaicin madaurin madaurin kafafu sama da gwiwoyi. Yi kwanciya a ƙasa tare da gwiwa ta dama ta lanƙwasa a kusurwar digiri 90 (tabbatar da riƙe diddige a ƙasa) da ƙafar hagu a riƙe akan kirji.

B. Dauke gindi sama da ƙasa. Yi ƙoƙarin kiyaye madaidaiciyar layi daga kai zuwa gwiwoyi yayin sanya nauyi a cikin diddige dama da kafada ta dama. Riƙe, sannan komawa zuwa wurin farawa.

Yi AMRAP na daƙiƙa 30. Maimaita a gefe.

Duk-Fours Glute Kickback

A. Fara durƙusa akan dukkan ƙafafu huɗu tare da nauyin idon sawun kusa da ƙafar dama. Kafa kafa ta dama kai tsaye.

B. Karkatar gwiwa ta dama ka dawo don farawa.

Yi AMRAP na minti ɗaya.

Duk-Hudu Kafa

A. Fara a ƙasa akan kowane huɗu tare da nauyin idon sawun kusa da idon dama. Miƙa ƙafar dama ta dama kai tsaye tare da yatsun kafa a ƙasa.

B. Tsayawa kwatangwalo murabba'i, ɗaga ƙafar dama daidai gwargwado. Dakata, sannan ƙasan kafa.

Yi AMRAP na minti ɗaya.

Jakin Kick Pulses

A. Fara a ƙasa akan kowane huɗu tare da nauyin idon sawun kusa da idon dama

B. Rike gwiwa ta dama ta lanƙwasa a digiri 90, lanƙwasa ƙafar dama da ɗaga gwiwa zuwa matakin kwatangwalo.

C. Ƙarƙashin gwiwa kaɗan kaɗan, sannan a sake ɗagawa. Ci gaba da buguwa

Yi AMRAP na minti daya.

Glute Kickback zuwa Knee-zuwa gwiwar hannu

A. Fara durƙusa akan duk ƙafa huɗu tare da nauyin idon idon idon idon dama. Kafa kafa ta dama kai tsaye.

B. Tsayawa cinyar dama daidai da ƙasa, zana dama gwiwa zuwa gwiwar dama. Ci gaba da musanya tsakanin shura kafa a kai tsaye da jawo gwiwa zuwa gwiwar hannu.

Yi AMRAP na minti daya.

Bita don