Xatoo Jimicsigan Badhida ah ee ka shaqeeya Chelsea
Qanacsan
Barta Instagram ee ugu dambeysay ee Chelsea Handler ayaa muujineysa iyada oo xoogaa xoogaa ah ku burburinaysa qolka jimicsiga iyada oo ku riixeysa miskaha barbell. In kasta oo aanan si sax ah u sheegi karin inta ay kor u qaadeyso, majaajiliiste aad u qosol badan (oo ay weheliyaan tababaraha Ben Bruno) waa inuu ogaadaa wax ama laba ku saabsan xardhinta dhabarka dambe. Tallaabadani waa mid ka mid ah laylisyada dabada ugu fiican ee abid. hel gabadheey.
Ma rabtaa inaad u xado dhaq -dhaqaaqa si aad u xoog badan oo kor u kacsan? Waxaad u aadi kartaa mid culus sida Handler uu sameeyay (oo u ekaado wadarta xun), ama aad u fududaato ku celcelinta sare, adiga oo higsanaya meel kasta oo u dhaxaysa 3-4 qaybood oo ah 6-20 reps, sida uu qabo Bret Contreras, MA, CSCS, iyo qoraaga Farsamooyinka Sare ee Glutei Maximi Xoojinta. (Laakin haddii aad culeys saarto, waxaad sidoo kale heli doontaa dhammaan faa'iidooyinkan dheeriga ah. U diyaargarow inaad shaqeyso culeys kasta oo aad doorato, sida Contreras uu ka digayo inaad hubaal ahaan dareemi doonto boolida gubatay tallaabadan. dhamaadka meelaheeda.)
Sida loo sameeyo: Ku fadhiiso dhulka adiga oo dhabarkaaga ka soo hor jeedo kursi, cagahaaga oo si adag hortaada loogu beeray, iyo barbaale suuf ah oo dhabtaada saaran. Haysashada laf-dhabarta lafaha iyo jilbaha mid xasiloon, kor u qaad baarka adiga oo dheereynaya miskahaaga, hubi inaad miskaha kor u riixdo adigoo isticmaalaya glutes. Kac ilaa jidhkaagu ka sameeyo xariiq toosan oo garbahaaga ah ilaa jilbahaaga (kordhinta miskaha oo buuxa), ka dibna si tartiib ah ugu soo dhaadhac dhulka.
Si aad u hesho habab badan oo aad ku gubto boolidaada, isku day kuwan 5 Booty-Sculpting Moves from Shaun T.