Usaziwayo oMdaka oneeArms eziGqwesileyo kunye namaGxa: uAshley Greene

Umxholo

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Oku Ngorhatya Umzimba ophakamileyo weenkwenkwezi awukho ngengozi: Uchitha ukuya kuthi ga kwimizuzu engama-20 yalo lonke uqeqesho engalweni nasemagxeni akhe. U-Ashley uyabila kunye nomqeqeshi we-LA Autumn Fladmo amatyeli amane okanye kahlanu ngeveki. Iiseshoni zabo zemizuzu engama-90 zisekwe kwiNdlela yeTracy Anderson kwaye badibanise i-dumbbell kunye ne-resistance-band exercises kunye nomdaniso wokuhambisa izihlunu zesini kunye nokutshisa amanqatha. "Ukubonisa iingalo kunye namagxa akho yindlela elula yokujongeka ungathandeki ngaphandle kokuveza izinto ezininzi," utshilo u-Ashley. "Ke ndijolise kakhulu kuloo ndawo."

Umsebenzi ka-Ashley Green:

Yenza lo mthambo weengalo kunye namagxa kathathu ngeveki. Yenza iseti ye-1 yomthambo ngamnye ngokulandelelana ngaphandle kokuphumla, uphinde uphinde amaxesha ama-2 okanye ama-3.

Uya kudinga: I-5 ukuya kwi-8-pound kettlebell okanye i-dumbbell, ibhola lokuzinza, ityhubhu yokumelana okanye ibhendi, kunye nesibini se-5 ukuya kwi-8-pound dumbbells. Fumana izixhobo kwi-pri.com.

Bazinzile-Ibhola abahluthe

Imisebenzi: Amagxa kunye nomxholo

A. Bamba i-kettlebell okanye i-dumbbell esandleni sasekunene kwaye uhlale kwibhola ezinzileyo eneenyawo ezibanzi. Phakamisa ingalo yasekhohlo ukuya egxalweni ukuphakama ukuya ecaleni, intende ijonge ezantsi, kwaye wolule ingalo yasekunene emhlabeni phambi kwakho, ibhola ejonge esundu.

B. Ubunzima be-Curl esifubeni, emva koko ucinezele ngaphezulu. Buyela kwindawo yokuqala kwaye uphinde. Yenza i-10 ukuya kwi-12 reps; tshintsha amacala ukugqibezela iseti.

Ukucinezelwa kwetempo

Imisebenzi: Iimpawu

A. Anchor ityhubhu yokumelana iphambi kwakho kwaye ubambe isiphatho kwisandla ngasinye, iingqiniba zigobe iidigri ezingama-90 kunye nemithi yesundu ejonge emhlabeni. Guqa amadolo kancinci kwaye uncike phambili ukusuka esinqeni (ityhubhu kufuneka ibe yintsimbi).

B. Yandisa kancinci iingalo zakho emacaleni akho, ugobe iingqiniba, kwaye uphinde. Thatha isantya kwaye wenze i-10 ukuya kwi-12 yokuphindaphinda. Ekugqibeleni, yenza enye i-10 ukuya kwi-12 reps ngokukhawuleza njengoko unako (ngelixa ugcina ulawulo).

Biceps Burner

Imisebenzi: IiBiceps

A. Bamba i-dumbbell esandleni ngasinye emacaleni. Izisindo zokugoba ukuya emagxeni, thoba, kwaye uphinde. Yenza i-5 reps. Emva koko, gobisa ingqiniba yasekunene ngama-90 degrees kwaye wandise ingalo yasekhohlo ecaleni.

B. I-Curl isandla sasekhohlo esiya egxalabeni, ezantsi, kwaye uphinde. Yenza ii-5 reps, uphinde uphinde kwelinye icala. Okokugqibela, tshintsha ujike isandla esinye ngexesha ukuya egxalabeni lakho; njengokunye ukuthoba, okunye kuphakamisa. Yenza i-5 reps kwicala ngalinye.

Buyela kumzimba we-sexiest kwiphepha eliphambili laseHollywood.

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