I'm Arica Sky, and today I'm gonna show you

我是Arica Sky，和 今天我要告訴你

how to grow your glutes the best way.

如何種植你的臀部最好的方法。

(smooth dance music)

（流暢的舞曲）

All right, guys, let's get started.

好的，伙計們，讓我們開始吧。

Today I'm gonna show you

今天我要告訴你

how to grow your glutes the best way.

如何種植你的臀部最好的方法。

In my opinion, the best way is with glute isolation.

在我看來，最好的辦法 與glute隔離。

Most glute exercises target your butt,

大多數臀部練習都以你的屁股為目標，

but emphasize on a particular area,

但強調一個特定的領域，

which is why it's so important

這就是為什麼它如此重要

to use a combination of exercises

使用練習的組合

to emphasize on all of those areas.

強調所有這些領域。

Neglecting certain exercises

忽視某些練習

may hinder your growth in certain areas.

可能會阻礙你在某些領域的成長。

For example, kickbacks are gonna target your upper glutes

例如，回扣是 要瞄准你的上臀

while something like jumping squats

而像跳蹲的東西

are gonna target that lower peachy area.

會瞄準那個較低的桃子地區。

If the goal is not just growing your glutes,

如果目標不只是 種植你的臀部，

but having a nice, round, aesthetic, perfect shape,

但有一個不錯的，圓的， 審美，完美的造型，

then glute isolation is a must.

那麼glute隔離是必須的。

Today I'm gonna show you a workout

今天我會告訴你一個鍛煉

that incorporates glute isolation.

包含glute隔離。

We're gonna be using exercises

我們將會使用練習

that emphasize on each area of the glutes.

強調臀部的每個區域。

Okay, let's go.

好的，我們走吧。

Our first movement is gonna be side lunges,

我們的第一樂章是 會邊刺，

15 reps on each leg.

每條腿上有15個代表。

Let's go.

我們走吧。

(smooth dance music)

（流暢的舞曲）

All right, next leg.

好，下一站。

This is really gonna get those

這真的會得到那些

outside areas of those glutes.

這些臀部的外部區域。

All right, next one, kick backs on the bench.

好的，下一個， 在板凳上踢倒。

(intense dance music)

（激烈的舞曲）

We're gonna do it 10 reps each leg,

我們要做10條每條腿的代表，

and this is gonna get the top area of the glutes.

這是會得到的 頂部面積的臀部。

Make sure you're completely squeezing your glutes

確保你完全 擠壓你的臀部

and completely tightening up your core.

並完全收緊你的核心。

Really, really feel that squeeze at the top.

真的，真的感覺 擠在頂部。

All right, on to the next movement.

好，繼續下一個動作。

We're gonna do kick pumps.

我們要踢水泵。

This is one of my very favorite movements,

這是我最喜歡的動作之一，

and it really, really gets that upper area right here.

它真的，真的得到 上面的區域就在這裡。

10 reps each side.

每邊10人代表。

(heavy dance music)

（沉重的舞曲）

And again, really, really squeeze at the top.

而且，真的，真的 擠在頂部。

On these, you really wanna make that mind/muscle connection.

在這些，你真的想成為 那個心靈/肌肉連接。

All right, for the last of the kick backs,

好的，在最後一次反擊中，

we're gonna be doing lateral kicks.

我們會做側面踢。

(intense dance music)

（激烈的舞曲）

This particular movement

這個特別的運動

is really gonna emphasize on the side.

真的要強調一邊。

And the other leg.

另一條腿。

Woo, all right!

喔，好的！

Next one is gonna be jumping squats,

接下來就是跳蹲，

and these plyometrics really, really get the lower glutes

而這些增強測量學確實， 真的得到更低的臀部

and make sure you get that nice, round,

並確保你得到那個不錯的，圓的，

perfect, perky butt.

完美，活潑的屁股。

Let's go.

我們走吧。

(smooth dance music)

（流暢的舞曲）

C'mon, guys, you got it!

來吧，伙計們，你懂了！

Keep on moving.

繼續移動。

Keep your core tight,

保持核心緊張，

and make sure you really, really breathe in this.

並確保你真的， 真的很吸引人。

The next move that we're gonna do is step-ups.

我們接下來的舉動 要做的是加強。

This one we're gonna do with 10 reps each.

我們每個人都要做10次。

Push through it.

穿過它。

All right, next leg.

好，下一站。

Remember, guys, plyos is really gonna grow that booty.

請記住，傢伙，plyos是 真的會增長這個戰利品。

All right, the last move that we're gonna do

好，最後 移動，我們會做

is 20 seconds on the jump rope.

在跳繩上是20秒。

This is really, really good for fat burning

這真的，真的 適合燃燒脂肪

and slimming down that waist,

並減少腰部，

which is great for the aesthetic appearance of your glutes.

這對美學非常有用 你的臀部外觀。

And of course, jumping is a plyometric,

當然，跳躍是一種增量式，

which is really, really good for that booty gain.

這是真的，真的 有利於獲得戰利品。

All right, guys, let's go.

好的，伙計們，我們走吧。

(smooth dance music)

（流暢的舞曲）

All right, there was the end of round one.

好的，第一輪結束了。

We need to do it three more

我們需要再做三次

to complete the total of four rounds.

完成總共四輪。

In that workout, we targeted every area of the glutes.

在那次鍛煉中，我們瞄準了 臀部的每個區域。

We did those side lunges and those lateral kicks

我們做了這些方面的事情 和那些側向踢腿

to really, really get the outside, side area of the glutes.

真的，真的得到了 外面，臀部的側面。

Then we also did the kick backs and the kick pumps,

然後我們也踢了一腳 後背和踢球泵，

which really, really focus and emphasize

這確實是真正關注和強調的

on the top area of your glutes.

在你的臀部的頂部區域。

Then we did our jumping squats,

然後我們做了跳蹲，

which really target the lower areas

這確實是針對較低地區的

to make it round, tight, and perky,

使它圓潤，緊密和活潑，

and most importantly, to grow that booty.

最重要的是，增加這個戰利品。

Thank you so much for watching.

非常感謝您的收看。

If you liked this video,

如果你喜歡這個視頻，

make sure to smash that like button!

確保粉碎像按鈕！

Remember, this is how to grow your glutes the best way,

請記住，這是如何成長的 你的臀部是最好的方式，

through glute isolation.

通過glute隔離。

For more workout routines

更多鍛煉例程

to get you in the best shape of your life,

讓你處於你生活的最佳狀態，

sign up right now at thenx.com.

立即在thenx.com註冊。

Become a member and get full access

成為會員並獲得完全訪問權限

to all our workout programs,

到我們所有的鍛煉計劃，

technique guides, and daily workouts

技術指南和每日鍛煉

that are gonna have you in the best shape of your life.

那會讓你進去 你生活中最好的形狀。

Download the THENX app in the App Store

在App Store中下載THENX應用程序

to take our workouts with you everywhere.

隨時隨地與我們一起鍛煉。

Thanks so much for watching.

非常感謝您的收看。

Let us know what you want the next video to be about

讓我們知道你想要什麼 下一個視頻是關於

in the comments section below.

在下面的評論部分。

We'll see you next Sunday 8 p.m. Eastern time.

下週日我們會見到你 東部時間晚上8點。

Bye, guys.

再見，伙計們。

- [Chris] Hey, it's Chris.

- [克里斯]嘿，這是克里斯。

Thanks for watching.

感謝收看。

The THENX team and I will be in Toronto, Canada

THENX團隊和我會 在加拿大多倫多

June 24th at the Project RISE gym.

6月24日在RISE健身房項目。

Space is extremely limited,

空間非常有限，

so buy your tickets right now before they're all sold out

所以現在就買票 在它們全部售罄之前

at thenx.com/blog/events,

在thenx.com/blog/events，

and I'll see you there.

我會在那裡見到你。

(intense dance music)

（激烈的舞曲）