Onye a ma ama na -enwe mmekọahụ site na ezigbo ogwe aka na ubu: Ashley Greene

Ndinaya

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Nke a Chi ojiji Ahụ elu mara mma nke kpakpando abụghị ihe mberede: Ọ na -etinye aka ya na ubu ya ihe ruru nkeji iri abụọ nke mgbatị ahụ ọ bụla. Ashley na onye na -enye ọzụzụ LA n'oge mgbụsị akwụkwọ Fladmo na -agba ya ugboro anọ ma ọ bụ ise n'izu. Oge nkeji 90 ha dabere na Tracy Anderson Method wee jikọta dumbbell na mmegide-band mmega ahụ na egwu egwu na-akpali akwara sexy ma gbaa abụba ọkụ. Ashley kwuru, "Igosi ogwe aka gị na ubu gị bụ ụzọ dị mfe iji yie sexy na -ekpugheghị oke." "N'ihi ya, m lekwasịrị anya na mpaghara ahụ n'ezie."

Ashley Green Workout:

Mee mmega aka na ubu a ugboro atọ n'izu. Mee otu usoro mmega ahụ nke ọ bụla n'usoro na-enweghị izu ike, wee kwugharịa ugboro 2 ma ọ bụ 3.

Ị ga -achọ: Kettlebell ma ọ bụ dundbell dị 5 ruo 8, bọọlụ kwụsie ike, ọkpọ ma ọ bụ mmachi, yana otu dumbbells nke 5 ruo 8 paụnd. Chọta ngwa na spri.com.

Anọ ọdụ kwụsie ike-Ball Snatch

Ọrụ: Ubu na isi

A. Jide kettlebell ma ọ bụ dumbbell n'aka nri wee nọdụ na bọl kwụsiri ike nke nwere obosara. Welie ogwe aka ekpe gaa n'ubu dị elu ruo n'akụkụ, nkwụ chere ihu ala, gbatịakwa aka nri gị n'ihu ala n'ihu gị, nkwụ chere ihu na bọl.

B. Tụgharịa arọ na igbe, wee pịa ya n'elu. Laghachi na ọnọdụ mbido wee megharịa. Mee ugboro 10 ruo 12; gbanwee akụkụ iji mechaa ịtọ.

Pịa Tempo

Ọrụ: Triceps

A. Mechie igwe na -eguzogide dị elu n'ihu gị ma jide aka n'aka ọ bụla, ikpere na -ehulata ogo 90 na ọbụ aka na -eche ihu n'ala. Gbuo ikpere gị ntakịrị ma dabere n'ihu n'úkwù (tube kwesịrị ịgbaji).

B. Jiri nwayọọ gbatịa aka gị ruo n'akụkụ gị, gbadaa ikpere gị, ma kwugharịa. Mee ugboro 10 ruo 12. Bulie ije ma mee 10 ka 12 reps ọzọ. N'ikpeazụ, mee ọzọ 10 ka 12 reps ngwa ngwa ị nwere ike (mgbe ị na -ejikwa njikwa).

Biceps Burner

Ọrụ: Biceps

A. Jide dumbbell n'aka ọ bụla n'akụkụ. Tụgharịa ihe dị arọ n'ubu, gbadaa, ma kwugharịa. Mee 5 reps. Na-esote, gbadaa ikpere aka nri ogo 90 wee gbatịa ogwe aka ekpe n'akụkụ.

B. Kụgharịa aka ekpe gaa n'ubu, gbadaa, ma kwugharịa. Mee 5 reps, wee megharịa n'akụkụ nke ọzọ. N'ikpeazụ, tụgharịa curling otu aka n'otu oge na -aga n'ubu gị; ka otu na-agbada, nke ọzọ na-ebuli elu. Mee 5 reps n'otu akụkụ.

Laghachi na ahụ kachasị nwee mmekọahụ na ibe Hollywood.

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