The Workout Ashley Greene Credits for * This* Thupi

Zamkati

• Yesani Kulimbitsa Thupi Lake
• KUKWIRA KWAMBIRI
• KUNYAMULIRA KWAMBIRI
• KULIMBIKITSA
• Onaninso za

Wosewera komanso wokonda masewera olimbitsa thupi, wodziwika bwino pakusewera Alice Cullen mu Madzulo makanema, ndipo ndani tsopano amasewera mu sewero la DirecTV Wankhanza, ali ndi chizoloŵezi chokwera kukwera mapiri chomwe amati chimamuthandiza kukhala wamphamvu kuposa kale lonse. "Ndi masewera olimbitsa thupi amisala omwe amalimbitsa mtima wanu mwachangu kwambiri," akutero a Greene, a zaka 29. "Zimakukakamizani, koma ndizosangalatsa kotero kuti zimakusangalatsani." Sakokomeza-adangomaliza zovuta zomwe adachita zolimbitsa thupi tsiku lililonse kwa masiku 31 molunjika. "Ndinkafuna kuwonjezera nyonga yanga ndi kupirira ndikudziwonetsera ndekha kuti ndikhoza," akufotokoza. Mafilosofi atatu adatsogolera Greene kuti apambane ndipo akupitilizabe kumuthandiza kuti akwaniritse zolinga zikuluzikulu-komanso moyo wabwino wonse. Amatiyendetsa pakati pawo.

Khalani munthu wam'mawa, ngakhale ndinu kadzidzi wachilengedwe wausiku

Greene amalumbira pochita chinthu choyamba mu "Kuti ndikwaniritse zolimbitsa thupi zanga tsiku langa, ndiyenera kutuluka pakhomo mofulumira. Izi zikutanthauza kuti ndilibe nthawi yoganizira ngati ndatopa kapena kupeza zifukwa, "akutero. "Ndipo ndapeza kuti pamene ndikuchita masewera olimbitsa thupi m'mawa, ndimakhala ndi tsiku lopindulitsa kwambiri.

Idyani kuti mupeze mphamvu, koma onetsetsani kuti mwabera

"Zomwe ndimayika mthupi langa zimakhudza kwambiri zomwe ndimapeza," akutero a Greene. "Kudya kumapangitsa kagayidwe kanga kugwedezeka." Amadya makamaka nsomba, nkhuku, ndi masamba; sinthani sikwashi ya sikwashi ndi pasitala ndi kolifulawa popanga mbatata yosenda kuti musamve ulesi ndi kutupa; ndipo amamwa madzi obiriwira. “Zakudya zimenezi zimandipatsa mphamvu pochita masewera olimbitsa thupi,” akufotokoza motero. Koma amamanganso ma splurge mu chakudya chake. Zomwe amakonda: amawakonda kwambiri (amawakonda kwambiri kotero kuti makolo ake adampatsa phukusi la Krisimasi yapitayi), tchizi, ndi kapu ya vinyo wofiira ndi chidutswa cha Mast Brothers Sea Salt Chocolate.

Dzipatseni nthawi yopuma

Greene amayesa kulimbitsa thupi kwake poyenda ndi agalu ake (ali ndi zinayi) kumapiri pafupi ndi nyumba yake ya LA. Amakondanso kusefukira ndipo akufuna kuphunzira momwe angayendetsere parasail chaka chino. "Kutuluka panja kumanditsitsimula kwambiri," akufotokoza. "Ndikophatikiza kochita masewera olimbitsa thupi, ndikunyamulira malo anga, ndikuyeretsa malingaliro anga. Ndi malo anga achimwemwe."

Yesani Kulimbitsa Thupi Lake

Greene amaphatikiza machitidwe a cardio ndi mphamvu sabata iliyonse kuti awoneke ngati otentha. Umu ndi momwe mungapangire kuti mayendedwe ake akugwirireni ntchito.

KUKWIRA KWAMBIRI

Greene amatenga makalasi atatu pa sabata ku Rise Nation, situdiyo yokwera yotsegulidwa ndi mphunzitsi wake, Jason Walsh. Gawoli limaphatikizapo kugwiritsa ntchito VersaClimber, makina akale ophunzitsira (taganizirani kuti makwerero ndi masitepe anali ndi mwana) kuti aphulitse zopatsa mphamvu 16 pamphindi.

Yesani: Ma gym ambiri amakhala ndi VersaClimber kapena awiri. Pezani zanu ndikuchita chizolowezi cha mphindi 22 chomwe Walsh adapangira Maonekedwe.

KUNYAMULIRA KWAMBIRI

Gulaye amakoka ndi kukoka, kukweza akufa, kuponyera mpira ndikumenya zolimbitsa-kulimba mphamvu kwa Greene katatu pamlungu ndikovuta. Walsh amamupangitsa kuti azigwira ntchito zolemetsa zomwe zimalimbitsa magulu angapo amisempha nthawi imodzi, kuti athe kupanga minofu yowonda poyatsa mafuta.

Yesani: Kuti mupeze zotsatira zofananira, kwezani zolemetsa pang'onopang'ono, Walsh akuti. Yambani pochita magawo atatu obwereza khumi ndi kulemera komwe kuli kovuta kukweza kwa omaliza awiri kapena atatu omaliza; chitani izi kwa milungu itatu. Kwa masabata atatu otsatirawa, chitani magawo anayi kapena asanu a maulendo asanu ndi limodzi ndi kulemera komwe kumakhala kolemetsa kwambiri kwa maulendo awiri kapena atatu omaliza.

KULIMBIKITSA

Kuchita masewera olimbitsa thupi kawiri pamlungu kumathandiza Greene kujambula konsekonse. Kuponya nkhonya m'thumba lolemera kumagwirira ntchito thupi lonse, makamaka mikono ndi pakati.

Yesani: Chitani masewera olimbitsa thupi a nkhonya kwa mphindi 30, omwe amaphatikiza mayendedwe a thumba ndi masewera olimbitsa thupi monga ma burpees, kudumpha kwa squat, ndi matabwa.

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