Madelaine Petsch Sib Koom Nws 10-feeb Foob-Ua Haujlwm Ua Haujlwm

Zoo Siab

• Madelaine Petsch's 10-Minute Butt Workout
• Glute Choj
• Glute Choj tuav nrog Abduction
• Ib Leeg Ib Leeg Glute Choj
• All-Fours Glute Kickback
• All-Fours Leg Lift
• Donkey Kick Pulses
• Glute Kickback rau hauv caug-rau-Luj Tshib
• Ntsuam xyuas rau

Yog tias koj tab tom nrhiav kev tawm dag zog lub pob tw uas yuav tua koj cov glutes hauv lub sijhawm, Madelaine Petsch tau pab koj. Cov Riverdale actress tau qhia nws nyiam 10-feeb, cov cuab yeej siv tsawg kawg nkaus hauv kev ua yeeb yaj kiab tshiab ntawm nws YouTube channel.

Hauv vis dis aus, Petsch tau qhia txog kev tawm dag zog thaum ua ob peb lub tswv yim kev hloov pauv los qhia tawm nws cov ntawv sau tshiab nrog Fabletics. (Cov lus qhia kub: Nws cov leggings yog ob qho rau $ 24 yog tias koj tso npe rau koom nrog.) Kev tawm dag zog suav nrog cov hlua glute thiab pob luj taws rau qhov tsis kam, yog li koj tuaj yeem yooj yim luam cov txheej txheem thaum koj mus-lossis mus ua haujlwm. los ntawm tsev yam tsis nkag tau qhov hnyav. Hauv nws daim vis dis aus, Petsch zoo li siv Cov Band Zoo Tshaj Plaws (Yuav Nws, $ 30, amazon.com), uas yog qhov kho tau booty band (feem ntau bands tsis kho tau), nrog rau P.Volve 3 lbs Pob Tawb Nyhav (Muas Nws, $ 23, urbanoutfitters.com). (Related: Lub Taub Hau Taub Hau Nrog Qhov hnyav uas yuav sculpt koj lub pob tw zoo tshaj plaws)

Txawm hais tias koj tsis txaus siab rau sim Petsch txoj haujlwm niaj hnub ua haujlwm, cov hlua ua haujlwm ua ke ntawm kev txav koj yuav xav koom nrog koj tus kheej lub pob tw ua haujlwm. Glute txuas hniav yog qhov zoo heev rau kev ua kom glute, txhais tau tias lawv tuaj yeem pab "tsim" koj cov glutes kom lawv nyob twj ywm thiab tsis txhob cia siab rau lwm cov leeg kom them nyiaj. Kev hloov pauv ib ceg ntawm kev tawm dag zog yuav tsum tau siv zog ntxiv los ntawm glute ntawm ceg nyob ruaj khov. Kickbacks zoo ib yam li tua koj cov leeg nqaij, thaum luav ncaws ncaws pob ua haujlwm koj lub hauv paus ntxiv rau koj cov glutes, tab sis Petsch nce kev siv zog ntxiv pob luj taws. (Muaj feem xyuam: Katie Austin's 10-Minute Butt Workout Koj Ua Tau Hauv Tsev)

Kaum feeb ncaj ntawm kev tawm dag zog tsis yog kev dag; mus txog qhov kawg ntawm nws daim vis dis aus, Petsch hais tias, "Lub sijhawm no, nws zoo li kuv lub taub hau yuav poob." Yog tias koj xav paub txog qhov glute hlawv rau koj tus kheej, koj tuaj yeem ua raws li qhov kev tawm dag zog hauv qab no - lossis coj nws lo lus rau nws thiab tsuas yog saib cov yeeb yaj kiab rau kev tshawb fawb lub hom phiaj (#nojudgment).

Madelaine Petsch's 10-Minute Butt Workout

Nws ua haujlwm li cas: Ua kom tiav thawj peb qhov kev tawm dag zog raws li tau hais tseg. Tom qab ntawd, ua kom tiav plaub qhov kev tawm dag zog sab xis. Thaum kawg, rov ua tib pab pawg ntawm plaub qhov kev tawm dag zog ntawm sab laug.

Koj yuav xav tau: Ib txoj hlua tiv thaiv thiab ib qho (yeem) pob luj taws hnyav.

Glute Choj

A. Qhwv txoj hlua tiv thaiv ib ncig ntawm ob txhais ceg saum lub hauv caug. Pw rau sab nraub qaum, taw hip-dav sib nrug thiab tiaj tus hauv pem teb, caj npab ncaj nrog xib teg tiaj tus hauv pem teb. Koom nrog abs thoob plaws hauv kev tawm dag zog.

B. Khaws lub xub pwg thiab ko taw hauv av, nyem glutes thiab nias lub duav mus rau saum qab nthab kom txog thaum lub cev tsim ib kab los ntawm hauv siab mus rau hauv caug.

C. Ncua, tom qab ntawd maj mam txo qis rov qab mus rau txoj haujlwm pib.

Ua ntau tus neeg sawv cev ntau li ntau tau (AMRAP) rau ib feeb.

Glute Choj tuav nrog Abduction

A. Qhwv ib txoj hlua tiv thaiv ib ncig ntawm ob txhais ceg saum lub hauv caug. Pib nyob rau hauv ib tug glute choj txoj hauj lwm nrog lub xub pwg nyom thiab ko taw rau hauv av thiab abs koom.

B. Thawb tawm ntawm txoj hlua nrog ob txhais ceg kom rub lub hauv caug tawm ntawm ib leeg. Ncua, ces maj mam rov qab pib.

Ua AMRAP li ib feeb.

Ib Leeg Ib Leeg Glute Choj

A. Qhwv txoj hlua tiv thaiv ib ncig ntawm ob txhais ceg saum lub hauv caug. Tso lub ntsej muag rau hauv pem teb nrog txoj cai hauv caug khoov ntawm 90-degree lub kaum ntse ntse (nco ntsoov kom pob taws rau hauv av) thiab sab laug ceg tuav rau hauv siab.

B. Nqa taub qab thiab tawm hauv av. Sim ua kom txoj kab ncaj ncaj ntawm lub taub hau mus rau hauv caug thaum tso qhov hnyav rau hauv pob taws thiab lub xub pwg sab xis. Tuav, ces rov qab mus rau qhov chaw pib.

Ua AMRAP rau 30 vib nas this. Rov ua dua rau sab nraud.

All-Fours Glute Kickback

A. Pib txhos caug ntawm txhua plaub plaub nrog luj pob luj ib ncig ntawm pob taws sab xis. Ncuav txoj cai ncaj ncaj rov qab.

B. Khoov lub hauv caug sab xis thiab rov qab pib.

Ua AMRAP li ib feeb.

All-Fours Leg Lift

A. Pib hauv pem teb ntawm txhua plaub nrog pob luj luj ib ncig ntawm pob taws sab xis. Ncua txoj cai ncaj ncaj rov qab nrog cov ntiv taw so rau hauv pem teb.

B. Ua kom lub duav square, nqa sab xis kom siab li sai tau. Ncua, ces qis dua ceg.

Ua AMRAP li ib feeb.

Donkey Kick Pulses

A. Pib hauv pem teb ntawm txhua plaub nrog pob luj luj ib ncig ntawm pob taws sab xis

B. Ua kom lub hauv caug khoov ntawm 90 degrees, hloov sab xis thiab tsa lub hauv caug mus rau qib duav.

C. Txo hauv caug ob peb ntiv tes, tom qab ntawd nqa dua. Txuas ntxiv mus.

Ua AMRAP li ib feeb.

Glute Kickback rau hauv caug-rau-Luj Tshib

A. Pib txhos caug ntawm txhua plaub plaub nrog luj pob luj ib ncig ntawm pob taws sab xis. Ncaws sab ceg ncaj rov qab.

B. Ua kom tus ncej puab sab xis rau hauv av, kos lub hauv caug sab xis rau lub luj tshib. Txuas ntxiv mus rau kev hloov ntawm kev ncaws taw ncaj nraim rov qab thiab rub lub hauv caug mus rau lub luj tshib.

Ua AMRAP li ib feeb.

Ntsuam xyuas rau