Name: 如何培養你的胰島素 ( 鍛鍊 ) | 2018年。 (How To GROW Your GLUTES ( WORKOUT ) | 2018)
Uploaded: 2021-01-14T08:44:35.000Z
Duration: 8 min 40 s

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

我是Arica Sky，和 今天我要告訴你

如何種植你的臀部最好的方法。

好的，伙計們，讓我們開始吧。

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

在我看來，最好的辦法 與glute隔離。

大多數臀部練習都以你的屁股為目標，

可能會阻礙你在某些領域的成長。

For example, kickbacks are gonna target your upper glutes

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，

that emphasize on each area of the glutes.

Our first movement is gonna be side lunges,

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

好的，下一個， 在板凳上踢倒。

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

Really, really feel that squeeze at the top.

This is one of my very favorite movements,

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。

And again, really, really squeeze at the top.

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,

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

並確保你得到那個不錯的，圓的，

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.

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

This is really, really good for fat burning

which is great for the aesthetic appearance of your glutes.

這對美學非常有用 你的臀部外觀。

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, there was the end of round one.

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，

and most importantly, to grow that booty.

最重要的是，增加這個戰利品。

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，

to get you in the best shape of your life,

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如何培養你的胰島素 ( 鍛鍊 ) | 2018年。 (How To GROW Your GLUTES ( WORKOUT ) | 2018)

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