Sexy Wemukurumbira ane Akanyanya Arms uye Mapfudzi: Ashley Greene

Zvemukati

• Ongororo ye

Izvi Twilight Muviri wepamusoro wenyeredzi hausi tsaona: Anopa anosvika pamaminetsi makumi maviri ezvese zvekurovedza maoko ake nemapfudzi. Ashley anozvifukisa ne LA mudzidzisi Autumn Fladmo kana kana kana pasvondo. Zvirongwa zvavo zvemaminitsi makumi mapfumbamwe zvakabva paTracy Anderson Method uye zvinosanganisa dumbbell uye kuramba-bhendi maekisesaizi nekutamba kunofamba kuveza tsandanyama dzinonakidza uye kupisa mafuta. "Kuratidzira maoko ako nemapendekete inzira iri nyore yekutaridzika seyebonde usina kuratidza zvakawanda," anodaro Ashley. "Saka ndinonyatso kunanga nzvimbo iyoyo."

Iyo Ashley Green Workout:

Ita maoko nemaoko epafudzi katatu pavhiki. Ita 1 seti yechiitiko chimwe nechimwe nenzira pasina kuzorora, wobva wadzokorora ka2 kana katatu.

Iwe uchada: Iyo 5- kusvika pa8-pound kettlebell kana dumbbell, bhora rakadzikama, yekudzivirira chubhu kana bhendi, uye maviri e5- kusvika 8-pondo dumbbells. Tsvaga giya pa spri.com.

Vakagara Kugadzikana-Bhora Kubvuta

Mabasa: Mafudzi uye musimboti

A. Bata kettlebell kana dumbbell muruoko rwerudyi uye ugare pane rakadzikama bhora rine tsoka dzakafara. Simudza ruoko rweruboshwe kusvika pabendekete kukwirira kuenda kune rimwe divi, chanza chakatarisa pasi, uye tambanudza ruoko rwerudyi rakatarisa pasi pamberi pako, chanza chakatarisana nebhora.

B. Korera uremu kuchipfuva, wobva wadzvanya pamusoro. Dzokera kunzvimbo yekutanga uye dzokorora. Ita 10 kusvika ku12 reps; chinja mativi kuti upedze seti.

Tempo Pressdown

Mabasa: Triceps

A. Anchor chubhu yekudzivirira yakakwirira pamberi pako uye bata mubato muruoko rumwe nerumwe, magokora akakotama madhigirii makumi mapfumbamwe nemichindwe yakatarisana nevhu. Bhenda mabvi zvishoma uye wonda kumberi kubva muchiuno (chubhu inofanira kuve taut).

B. Zvishoma nezvishoma wedzera maoko pasi kumativi ako, bend bendera, uye dzokorora Ita gumi kusvika gumi nembiri reps. Sarudza danho uye ita gumi kusvika gumi nembiri zvakare reps. Chekupedzisira, ita imwe gumi kusvika ku12 reps nekukurumidza sezvaunogona (uchichengetedza kutonga).

Biceps Burner

Mabasa: Biceps

A. Bata dumbbell mune yega ruoko kumativi. Curl uremu kumafudzi, ezasi, uye dzokorora. Ita 5 reps. Tevere, bendera kurudyi gokora 90 degrees uye wedzera ruoko rweruboshwe padivi.

B. Curl ruoko rweruboshwe kuruboshwe, pasi, uye dzokorora. Ita zvishanu reps, uye dzokorora kune rakatarisana nedivi. Pakupedzisira, shandura ruoko rumwe panguva yakatarisana nefudzi rako; sezvo mumwe achidzikisa, mumwe ari kusimudza. Ita zvishanu reps padivi.

Dzokera kumatumbi epabonde muHollywood main peji.

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