Motho ea Tummeng ea Tummeng ea nang le Lihlomo le Mahetla a Molemohali: Ashley Greene

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Sena Mantsiboea 'mele oa naleli o boreleli o kaholimo ha se kotsi: O qeta metsotso e ka bang 20 a ikoetlisetsa matsohong le mahetleng. Ashley o e fufuleloa le mokoetlisi oa LA Autumn Fladmo makhetlo a mane kapa a mahlano ka beke. Likopano tsa bona tsa metsotso e 90 li thehiloe ho Tracy Anderson Method 'me li kopanya boikoetliso ba li-dumbbell le lihlopha tsa ho hanyetsa ka metjeko ea ho tantša ho betla mesifa e tsosang takatso le ho chesa mafura. Ashley o re: "Ho bonts'a matsoho le mahetla a hau ke mokhoa o bonolo oa ho shebahala o le motle ntle le ho senola lintho tse ngata. "Kahoo ke hlile ke shebile sebaka seo."

The Ashley Green Workout:

Etsa liikoetliso tsena tsa matsoho le mahetla hararo ka beke. Etsa seteishene se le seng sa boikoetliso ka tatellano ntle le ho phomola, ebe u pheta makhetlo a 2 kapa a mararo.

O tla hloka: Kettlebell kapa dumbbell ea boima ba lik'hilograma tse 5 ho isa ho tse 8, bolo e tsitsitseng, tube ea ho hanyetsa kapa sehlopha, le li-dumbbells tse 5 ho isa ho tse 8. Fumana lisebelisoa ho spri.com.

Seated Stability-Ball Snatch

Mesebetsi: Mahetla le mantlha

A. Tšoara kettlebell kapa dumbbell ka letsohong le letona 'me u lule holim'a bolo e tsitsitseng e nang le maoto ka bophara. Phahamisa letsoho le letšehali ho ea mahetleng ho ea lehlakoreng le leng, palema e shebile fatše, 'me u otlolle letsoho le letona fatše ka pel'a hao, bolo e shebileng palema.

B. Boima ba 'mele ho ea sefubeng, ebe o bo hatella ka holim'a hlooho. Khutlela sebakeng sa ho qala 'me u phete. Etsa makhetlo a 10 ho isa ho a 12; switjha mahlakoreng ho tlatsa sete.

Tlhatlhobo ea Tempo

Mesebetsi: Litekanyetso

A. Akotla tšupu ea ho hanyetsa holimo ka pel'a hao 'me u tšoare letsoho letsohong le leng le le leng, litsoele li kobehile ka likhato tse 90 le liatla li shebile fatše. Koba mangole hanyenyane 'me u itšetlehe pele ho tloha lethekeng (tube e lokela ho ba taut).

B. Butle-butle matsoho ho ea mahlakoreng a hau, koba likhahla, 'me u phete. Nka lebelo 'me u etse tse ling tse 10 ho isa ho tse 12 tse eketsehileng. Kamora nako, etsa tse ling hape tse 10 ho isa ho tse 12 kapele kamoo o ka khonang (ha o ntse o boloka taolo).

Biceps Burner

Mesebetsi: Li-biceps

A. Tšoara dumbbell letsohong le leng le le leng ka mahlakoreng. Koala litekanyo ho ea mahetleng, fokotsa, 'me u phete. Etsa makhetlo a mahlano. Ka mor'a moo, koba setsoe se letona ka likhato tse 90 'me u otlolle letsoho le letšehali ka lehlakoreng.

B. Curl letsoho le letšehali ho ea mahetleng, tlase le ho pheta. Etsa 5 reps, ebe u pheta ka lehlakoreng le leng. Qetellong, kobeha letsoho le le leng ka nako ho leba lehetleng la hao; ha e mong a theoha, e mong o ntse a phahamisa. Etsa reps tse 5 ka lehlakore.

Khutlela ho 'mele ea sexiest ho Hollywood leqephe le ka sehloohong.

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