Usaziwayo Omnandi Ngezikhali Namahlombe Angcono Kakhulu: Ashley Greene

-Delile

• Buyekeza kwe-

Lokhu Twilight Umzimba ongaphezulu wenkanyezi ogqamile akwenzeki ngengozi: Usebenzisa imizuzu engama-20 yakho konke ukujima ezingalweni nasemahlombe akhe. U-Ashley uyajuluka nomqeqeshi we-LA Autumn Fladmo kane noma kahlanu ngesonto. Izikhathi zabo zemizuzu engama-90 zisuselwa ku-Tracy Anderson Method futhi bahlanganisa izivivinyo ze-dumbbell kanye ne-resistance-band ngokunyakaza komdanso wokuqopha imisipha emnandi nokushisa amafutha. "Ukukhombisa izingalo namahlombe kuyindlela elula yokubukeka ukhanga ngaphandle kokuveza okuningi," kusho u-Ashley. "Ngakho ngiyayikhomba ngempela leyo ndawo."

I-Ashley Green Workout:

Yenza lezi zivivinyo zezingalo namahlombe kathathu ngesonto. Yenza isethi engu-1 yokuzivocavoca ngakunye ngokulandelana ngaphandle kokuphumula, bese uphinda izikhathi ezi-2 noma ezi-3.

Uzodinga: I-kettlebell noma i-dumbbell engamaphawundi angu-5 kuya kwangu-8, ibhola elizinzile, ishubhu lokumelana noma ibhendi, kanye nama-dumbbell angamaphawundi angu-5 kuya kwangu-8. Thola igiya ku-spri.com.

Bahlale Bazinzile-Ball Snatch

Imisebenzi: Amahlombe nomgogodla

A. Bamba i-kettlebell noma i-dumbbell ngesandla sokudla bese uhlala ebholeni lokuzinza elinezinyawo ububanzi. Phakamisa ingalo yesobunxele ehlombe ukuphakama uye eceleni, intende ibheke phansi, bese welula ingalo yangakwesokudla emhlabathini phambi kwakho, ibhola elibheke entendeni yesandla.

B. Songa isisindo usibhekise esifubeni, bese usicindezela phezulu. Buyela endaweni yokuqala bese uphinda. Yenza ama-reps ayi-10 kuya kwayi-12; shintsha izinhlangothi ukuqedela ukusetha.

I-Tempo Pressdown

Isebenza: Ama-triceps

A. Thembela ithubhu lokumelana eliphakeme phambi kwakho bese ubamba isibambo esandleni ngasinye, izindololwane zigobe ama-degree angama-90 nezintende zibheke phansi. Gobisa amadolo kancane bese uncika phambili kusuka ezinqulwini (ishubhu kufanele libe yi-taut).

B. Nweba izingalo kancane uye ezinhlangothini zakho, ugoba izindololwane, bese uphinda. Thatha ijubane futhi wenze ezinye iziphindaphinda eziyi-10 kuye kweziyi-12. Ekugcineni, yenza amanye ama-reps ayi-10 kuye kwayi-12 ngokushesha okukhulu ngangokunokwenzeka (ngenkathi ulawula ukulawula).

I-Biceps Burner

Isebenza: Ama-biceps

A. Bamba i-dumbbell esandleni ngasinye emaceleni. Izisindo ze-curl ezibheke emahlombe, phansi, bese uphinda. Yenza ama-reps ama-5. Okulandelayo, goba indololwane yesokudla ama-degree angama-90 bese welula ingalo yangakwesokunxele eceleni.

B. Gobisa isandla sobunxele ubheke ehlombe, phansi, bese uphinda. Yenza ama-reps ama-5, bese uphinda ngakolunye uhlangothi. Okokugcina, shintshanisa isandla esisodwa ngesikhathi sibheke ehlombe lakho; njengoba omunye ehlisa, omunye uyaphakamisa. Yenza izikhathi ezi-5 ohlangothini ngalunye.

Buyela emuva kwemizimba eshisa izikhotha ekhasini eliyinhloko laseHollywood.

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