Wotchuka Wachimuna wokhala ndi Zida Zabwino Kwambiri ndi Paphewa: Ashley Greene

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Izi Madzulo Thupi lakuthwa kwa nyenyezi silangozi: Amapereka mphindi 20 zolimbitsa thupi zonse mikono ndi mapewa ake. Ashley amatuluka thukuta ndi LA trainer Autumn Fladmo kanayi kapena kasanu pa sabata. Magawo awo amphindi 90 amachokera pa Njira ya Tracy Anderson ndikuphatikiza zolimbitsa thupi zolimbitsa thupi komanso zovina-magwiridwe antchito ndikumavina kuti apange ziboliboli zotentha ndikuwotcha mafuta. "Kuwonetsa mikono ndi mapewa anu ndi njira yosavuta yowonekera popanda kuulula zambiri," akutero Ashley. "Ndiye ndimalunjika kwambiri kuderali."

Ntchito ya Ashley Green:

Chitani izi zolimbitsa thupi ndi mapewa katatu pa sabata. Chitani seti imodzi ya masewera olimbitsa thupi popanda kupumula, ndikubwereza 2 kapena katatu.

Mufunika: Kettlebell kapena dumbbell ya mapaundi 5 mpaka 8, mpira wokhazikika, chubu chokaniza kapena gulu, ndi ma dumbbell awiri mpaka 5 mpaka 8. Pezani zida ku spri.com.

Anakhala Bata Losasunthika

Ntchito: Mapewa ndi pachimake

A. Gwirani kettlebell kapena dumbbell m'dzanja lamanja ndikukhala pa mpira wolimba ndi mapazi mulifupi. Kwezani mkono wakumanzere kupita ku phewa kutalika mpaka mbali, chikhatho chikuyang'ana pansi, ndipo tambasulani mkono wakumanja pansi patsogolo panu, mpira woyang'ana pa kanjedza.

B. Curl kulemera kwake pachifuwa, kenako ikanikeni pamwamba. Bwererani poyambira ndikubwereza. Kuchita 10 mpaka 12 kubwereza; sinthani mbali kuti mumalize seti.

Tempo Pressdown

Ntchito: Zovuta

A. Mangirirani chubu cholimbikira patsogolo panu ndikugwira chogwirira m'manja, zigongono zikulumikiza madigiri 90 ndi mitengo ya kanjedza ikuyang'ana pansi. Bwerani maondo pang'ono ndikutsamira kutsogolo kuchokera m'chiuno (chubu iyenera kukhala yoyipa).

B. Pepani mikono pansi kumbali yanu, ikani zigongono, ndikubwereza. Kwezani liwiro ndikubwerezanso 10 mpaka 12. Pomaliza, chitaninso 10 mpaka 12 kubwereza mwachangu momwe mungathere (pokhala mukuwongolera).

Biceps Burner

Ntchito: Biceps

A. Gwirani dumbbell m'dzanja lililonse kumbali. Zolemera zopiringa kumapewa, kutsika, ndi kubwereza. Chitani 5 mobwereza. Kenako, pindani chigongono chakumanja madigiri 90 ndikukulitsa mkono wakumanzere kumbali.

B. Tembenuzirani dzanja lamanzere molunjika paphewa, tsitsani, ndikubwereza. Bwerezani maulendo asanu, kenako mubwereza mbali inayo. Pomaliza, pindani dzanja lanu limodzi popita phewa lanu; m'modzi akatsika, winayo akukweza. Chitani maulendo asanu mbali iliyonse.

Bwererani ku matupi ogonana kwambiri patsamba lalikulu ku Hollywood.

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