ʻAihue i kēia hoʻoikaika Butt mai Chelsea Handler

Anter

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ʻO ka Instagram hou loa a Chelsea Handler e hōʻike ana iā ia e hōʻeha ana i kekahi kaumaha i loko o ka hale haʻuki me nā ʻūhā ʻūhā. A ʻoiai ʻaʻole hiki iā mākou ke haʻi pololei i kāna hāpai ʻana, pono ka comedian haʻi waha (me ka mea hoʻomaʻamaʻa Ben Bruno) e ʻike i kahi mea a ʻelua paha e pili ana i ke kālai ʻana i kahi kua ikaika. ʻO kēia neʻe kekahi o nā hana luʻu maikaʻi loa o nā manawa āpau. E kiʻi, kaikamahine.

Makemake ʻoe e ʻaihue i ka neʻe ʻana no nā glutes ikaika a hāpai ʻia? Hiki iā ʻoe ke hele kaumaha no nā reps haʻahaʻa e like me kā Handler i hana ai (a nānā e like me ka badass holoʻokoʻa), a i ʻole e hele māmā no nā reps kiʻekiʻe, e ʻimi ana ma nā wahi āpau ma waena o 3-4 mau set o 6-20 reps, e like me Bret Contreras, MA, CSCS, a mea kākau o Nā Hana Kūlana kiʻekiʻe ma Glutei Maximi e hoʻoikaika nei. (Akā inā hāpai ʻoe i ka mea kaumaha, loaʻa iā ʻoe kēia mau keu pono ʻē aʻe. E mākaukau e hana no ka mea he aha ke kaupaona āu e koho ai, e like me kā Contreras e ʻōlelo nei e ʻike maoli ʻoe i ka wela o ka ukana me kēia neʻe. (I wehewehe pono i ka helehelena o Chelsea. ma ka hope o kāna hoʻonohonoho.)

Pehea e hana ai: Noho ma ka honua me kou kua i ke kaupae, nā wāwae i kanu paʻa ʻia i mua ou, a me ka barbel pale ma kou ʻūhā. Ke mālama paʻa nei i ka iwi lumbar a me nā kuli, e hoʻokiʻekiʻe i ka barbel ma ka hoʻolōʻihi ʻana i kou hiʻupuʻu, e hoʻokuʻikuʻi i nā pūhaka i luna me ka hoʻohana ʻana i nā aniani. E ala a hiki i kou kino ke hana i ka laina pololei mai kou mau poʻohiwi a hiki i kou mau kuli (hoʻonui ʻūhā piha), a laila iho mālie i ka lepo.

No nā ala hou aʻe e hoʻopau i kāu waiwai pio, e hoʻāʻo i kēia mau neʻe 5 Booty-Sculpting mai Shaun T.

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