Kacsiga Caanka ah ee Gacmaha iyo Garabka ugu Wanaagsan: Ashley Greene

Qanacsan

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Tani Maqribkii Jidhka sare ee jilicsan ee xiddiggu shil ma aha: Waxay gacmaheeda iyo garbaha u gelisaa ilaa 20 daqiiqo oo tababar kasta ah. Ashley wuxuu la dhididaa tababaraha LA Dayrta Fladmo afar ama shan jeer toddobaadkii. Kulamadooda 90-ka daqiiqo ah waxay ku saleysan yihiin Habka Tracy Anderson waxayna isku daraan dumbbell iyo layliyo iska caabin ah oo leh dhaqdhaqaaqyo qoob-ka-cayaar si ay u xardhaan muruqyada jinsiga ah una gubaan dufanka. "Muujinta gacmahaaga iyo garbahaaga waa hab sahlan oo aad ugu ekaan karto sexy adigoon muujin wax badan," ayay tiri Ashley. "Markaa runtii waxaan beegsanayaa aaggaas."

Tababarka Ashley Green:

Samee jimicsiyada gacmaha iyo garabka saddex jeer toddobaadkii. Samee 1 set jimicsi kasta si habsami leh adigoon nasan, ka dibna ku celi 2 ama 3 jeer.

Waxaad u baahan doontaa: A 5- ilaa 8-rodol kettlebell ama dumbbell, kubad xasilloon, tuubo iska caabin ama band, iyo lammaane 5- ilaa 8-rodol dumbbells ah. Ka hel qalabka spri.com

Kursiga Degganaanshaha-Kubadda Qabsashada

Shaqeeya: Garbaha iyo xudunta

A. Ku qabo kettlebell ama dumbbell gacanta midig oo ku fadhiiso kubbad xasiloon oo caguhu balacsan yihiin. Gacanta bidix kor u qaad oo garabka kor u taag ilaa dhinac, calaacalaha hoos u jeeda, oo gacanta midig u fidi dhulka hortaada, calaacasha oo ku jeedda kubbadda.

B. Miisaanka u laabo dhinaca xabadka, ka dibna ku kor riix. Ku noqo booska bilowga oo ku celi. Samee 10 ilaa 12 reps; dhinac u beddel si aad u dhammaystirto.

Riixitaanka Tempo

Shaqeeya: Triceps

A. Ku dheji tuubo iska caabin ah oo sare oo xagga hore ah oo gacanta ku qabo gacan kasta, xusullada 90 darajo iyo calaacalaha dhulka u jeeda. Jilbaha xoogaa u laabo oo xagga hore miskaha ka soo jeedi (tuubadu waa in ay taabtaan).

B. Si tartiib ah gacmaha hoos ugu fidi dhinacyadaaga, xusullada u laab, oo ku celi. 10 ilaa 12 reps. Soo qaado xawaaraha oo samee 10 illaa 12 reps oo dheeraad ah. Ugu dambayntii, samee 10 illaa 12 reps sida ugu dhakhsaha badan ee aad awooddo (intaad xakamaynayso xakamaynta).

Biceps Burner

Shaqeeya: Biceps

A. Ku qabo dumbbell gacan kasta dhinacyada. Miisaanka u laabo dhinaca garbaha, hoos, oo ku celi. Samee 5 reps. Marka xigta, u laab xusulka midig 90 darajo oo dhinaca bidix u fidi.

B. Gacanta bidix u leexo dhinaca garabka, hoose, kuna celi. Samee 5 reps, ka dibna ku celi dhinaca ka soo horjeeda. Ugu dambayntii, marba dhinac u leexi oo u leexi garabkaaga; sida mid hoos u dhigo, kan kalena kor u qaadayo. Samee 5 reps dhinac kasta.

Ku noqo meydadka ugu galmada badan bogga weyn ee Hollywood.

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