帕梅拉12月30日20分钟臀部训练-负重&阻力带

Things to make sure: 

确保：

▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes 

= Squats, Deadlifts, Glute Bridges (focuses打多了s?)

身体重量集中在脚跟上，不要把身体重量转移到脚趾上 

= 蹲起，硬拉，臀桥 

▸ your BACK stays STRAIGHT. Don't round it!

= DEADLIFTS, Good Mornings, Squats 

▸背部保持笔直。不要弯腰！

= 硬拉、早安动作、蹲起。

▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards 

= all exercises 

▸ 保持你的膝盖稳定。千万不要向内折叠，而是要向外推一点

=所有的练习。

▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs 

= all exercises

▸尽量用力挤压你的臀部，并尽可能地保持收紧状态

=所有练习