Amakhredithi we-Workout Ashley Greene Walo * Mzimba *

-Delile

• Zama Ukuzivocavoca Kwakhe
• KHUPHUKELA PHEZULU
• UKUPHAKAMA KAKHULU
• YIQHUDE
• Buyekeza kwe-

Umlingisikazi noshisekeli wokuqina, owaziwa kakhulu ngokudlala u-Alice Cullen emdlalweni Twilight amamuvi, futhi manje osedlala idrama yobugebengu i-DirecTV Isikhohlakali, ubambeke enkambeni ekhuphukayo yokukhuphuka ayibonisa ukuthi imenze waba namandla kunakuqala. "Ukuzivocavoca umzimba okugcwele ukuhlanya okuthola amazinga akho enhliziyo aphakame kakhulu ngokushesha okukhulu," kusho uGreene, 29, uthi. "Iyakuphusha impela, kodwa kumnandi kakhulu ukuthi iyalutha." Akenzi ihaba-usanda kuphothula inselele lapho ejima khona nsuku zonke izinsuku ezingama-31 ziqondile. "Bengifuna ukukhulisa amandla ami nokukhuthazela futhi ngibonise kimi ukuthi ngiyakwazi ukukwenza," kuchaza yena. Amafilosofi amathathu aqondise u-Greene ekunqobeni kwakhe futhi aqhubeke nokumsiza ukuthi aqhubekele phambili ekufinyeleleni imigomo emikhulu yokufaneleka—kanye nempilo enhle ngokujwayelekile. Usigijimisa ngabo.

Yiba umuntu wasekuseni, noma ngabe uyisikhova sasebusuku semvelo

U-Greene ufunga ngokuzivocavoca into yokuqala ekuseni "Ukuze ngihambisane nokujima kwami ​​​​osukwini lwami, kufanele ngiphume emnyango kusenesikhathi. Lokho kusho ukuthi anginaso isikhathi sokucabanga ukuthi ngikhathele yini noma ngize nezaba, Uthi. "Futhi ngithole ukuthi uma ngivocavoca umzimba ekuseni, ngiba nosuku olukhiqiza kakhulu. Ngemuva kokuqeda ukuzilolonga, ngizwa sengathi ngingawunqoba umhlaba."

Yidla ukuze uthole amandla, kodwa qiniseka ukuthi uyakopela

“Engikufaka emzimbeni wami kunomthelela omkhulu emiphumeleni engiphuma kuyo,” kusho uGreene. "Ukudla kugcina umzimba wami ungathi shu." Ngokuyinhloko udla izinhlanzi, inkukhu, nemifino; bashintshanisa u-spaghetti squash bafake i-pasta kanye ne-cauliflower kumazambane agayiwe ukuze bangazizwa bevilapha futhi baqunjelwe; futhi uphuza ujusi oluhlaza. Uyachaza: "Lokhu kudla kunginika amandla okuzivocavoca umzimba." Kepha futhi wakha ama-splurge ekudleni kwakhe. Izintandokazi zakhe: ama-grits (uwathanda kakhulu kangangokuthi abazali bakhe bamnika iphasela lawo njengesitokisi sikaKhisimusi odlule), ushizi, nengilazi yewayini elibomvu nocezu lwe-Mast Brothers Sea Salt Chocolate.

Zinike ikhefu

UGreene ulinganisa izikhathi zakhe zokuqina ngokomzimba ngokuhamba ngezinyawo nezinja zakhe (unezine) emagqumeni aseduze kwekhaya lakhe le-LA. Uthanda nokuntweza phezu kwamanzi futhi uhlela ukufunda ukuthi ungabhabha kanjani kulo nyaka. “Ukuphumela ngaphandle kuyangiqabula kakhulu,” echaza. "Kuyinhlanganisela yokuzivocavoca, kucwilisa indawo engizungezile, futhi kuhlanze nengqondo yami. Indawo yami enenjabulo."

Zama Ukuzivocavoca Kwakhe

U-Greene wenza inhlanganisela ye-cardio namandla masonto onke ukuze abukeke kushisa. Nakhu ukuthi ungamenza kanjani ukuthi akusebenzele.

KHUPHUKELA PHEZULU

UGreene uthatha amakilasi amathathu ngesonto eRise Nation, isitudiyo sokuqwala esivulwe ngumqeqeshi wakhe, uJason Walsh. Amaseshini ahilela ukusebenzisa i-VersaClimber, umshini wokujima wesikole esidala (cabanga ukuthi iladi nesitebhisi kunomntwana) ukuze uqhumise amakholori angu-16 ngomzuzu.

Izame: Amajimu amaningi aneVersaClimber noma amabili. Thola eyakho futhi wenze umjikelezo wemizuzu engama-22 u-Walsh awudalele ngokukhethekile Umumo.

UKUPHAKAMA KAKHULU

Isihlibhi siyaphusha futhi sidonse, amakheshi afile, ukuphonswa kwebhola kanye nokuhlabana-Ukujima kukaGreene okuphindwe kathathu ngeviki kuwumgogodla onzima. U-Walsh uthi enze umnyakazo osindayo oqondise amaqembu emisipha eminingana ngesikhathi esisodwa, ukuze akhe izicubu ezithambile kuyilapho eshisa ama-calories.

Izame: Ukuze uthole imiphumela efanayo, phakamisa izinsimbi ezisinda kancane kancane, kusho uWalsh. Qala ngokwenza amasethi amathathu okuphindaphinda okungu-10 ngesisindo okunzima ukusiphakamisa kuma-reps amabili noma amathathu okugcina; yenza lokhu cishe amasonto amathathu. Emasontweni amathathu alandelayo, yenza amasethi amane noma amahlanu ama-reps ayisithupha ngesisindo esinzima kakhulu kuma-reps amabili noma amathathu wokugcina.

YIQHUDE

Ukuzivocavoca nge-kickboxing kabili-masonto onke kusiza iGreene ibumbe yonke indawo. Ukuphonsa izibhakela esikhwameni esisindayo kusebenza wonke umzimba, ikakhulukazi izingalo nomgogodla.

Izame: Yenza ukuzivocavoca kwemizuzu engu-30, okuhlanganisa ukuhamba kwesikhwama nokuzivocavoca umzimba njengama-burpees, squat jumps, namapulangwe.

Buyekeza kwe-