The Workout Ashley Greene Credits don * Wannan * Jiki

Wadatacce

• Gwada Ayyukanta
• CLIMB HIGH
• TASHI DA DAUKAKA
• DUBA SHI
• Bita don

'Yar wasan kwaikwayo kuma mai son motsa jiki, wacce aka fi sani da wasa Alice Cullen a cikin Hasken rana fina -finai, kuma wanene yanzu tauraro a cikin wasan kwaikwayo na laifi na DirecTV Dan damfara, tana kan tsarin hawan hawa mai tsananin gaske wanda ta yaba da yadda ta kara mata karfi fiye da yadda ta kasance. Greene, mai shekaru 29, ya ce "Aiki ne na cikakken-jiki wanda ke haɓaka matakan ku na jijiyoyin jini sosai da sauri." "Gaskiya yana ingiza ku, amma abin farin ciki ne har yana da jaraba." Ba ta wuce gona da iri ba-kawai ta kammala ƙalubalen da ta yi aikin motsa jiki kowace rana tsawon kwanaki 31 kai tsaye. "Ina so in ƙara ƙarfina da juriya kuma in tabbatar wa kaina cewa zan iya yin hakan," in ji ta. Falsafa guda uku sun jagoranci Greene zuwa ga nasararta kuma ta ci gaba da taimaka mata ta ci gaba zuwa manyan maƙasudin motsa jiki-da kyakkyawar rayuwa gaba ɗaya. Tana tafiyar da mu ta wurin su.

Kasance mutum mai safiya, koda kuwa kun kasance mujiya na dare

Greene yayi rantsuwa ta hanyar yin abu na farko a cikin am "Don dacewa da motsa jiki na a cikin yini na, dole ne in fita ƙofar da wuri. Wannan yana nufin ba ni da lokacin da zan yi tunani ko na gaji ko in kawo uzuri, " in ji ta. "Kuma na gano cewa lokacin da nake motsa jiki da safe, ina da ranar da ta fi amfani. Bayan na gama motsa jiki na, ina jin kamar zan iya cin duniya."

Ku ci don kuzari, amma ku tabbata kuna yaudara

"Abin da na sanya a cikin jikina yana da babban tasiri kan sakamakon da na samu," in ji Greene. "Cin abinci yana kiyaye metabolism na. Ta fi cin kifi, kaji, da kayan lambu; musanya spaghetti squash don taliya da farin kabeji don dankali mai daskarewa don nisanta daga gajiya da kumburin ciki; kuma yana shan ruwan kore. "Waɗannan abincin suna ƙarfafa ni don motsa jiki na," in ji ta. Amma kuma tana gina abubuwan fashewa a cikin abincin ta. Abubuwan da ta fi so: grits (tana son su sosai har iyayenta sun ba ta fakitin su a matsayin kayan sawa a Kirsimeti na ƙarshe), cuku, da gilashin jan giya tare da yanki na Mast Brothers Sea Salt Chocolate.

Ka ba kanka hutu

Greene tana daidaita zaman motsa jiki mai tsanani ta hanyar tafiya tare da karnukanta (tana da hudu) a cikin tsaunuka kusa da gidanta na LA. Ita ma tana son hawan igiyar ruwa da shirin koyon yadda ake parasail a wannan shekara. "Fitowar waje yana da ban sha'awa a gare ni," in ji ta. "Haɗin aikin motsa jiki ne, na jiƙa kewaye da ni, da kuma kawar da hankalina, wuri ne na farin ciki."

Gwada Ayyukanta

Greene yana yin haɗe-haɗe na cardio da ƙarfi a kowane mako don kallon wannan zafi. Ga yadda za ku sa motsin ta ya yi muku aiki.

CLIMB HIGH

Greene tana daukar darasi uku a mako guda a Rise Nation, dakin motsa jiki wanda mai horar da ita, Jason Walsh ya bude. Zaman ya haɗa da amfani da VersaClimber, injin motsa jiki na tsohuwar makaranta (tunanin cewa tsani da mai hawa hawa ya haifi jariri) don busa calories 16 a minti daya.

Gwada shi: Yawancin gyms suna da VersaClimber ko biyu. Nemo naku kuma kuyi aikin na tsawon mintuna 22 wanda Walsh ya ƙirƙira don kawai Siffa.

TASHI DA DAUKAKA

sled ture da ja, matattu dagawa, jefa ball da slams-Greene na ƙarfin motsa jiki na sau uku-a-mati yana da wuyar gaske. Walsh tana da nauyin motsa jiki mai nauyi wanda ke nufin ƙungiyoyin tsoka da yawa lokaci guda, don haka ta iya gina tsokar tsoka yayin ƙona calories.

Gwada shi: Don samun sakamako iri ɗaya, ɗaga nauyi mai nauyi a hankali, in ji Walsh. Fara da yin saiti uku na maimaitawa 10 tare da nauyin da ke da wuya a ɗaga don maimaita biyu ko uku na ƙarshe; yi haka na kimanin makonni uku. Don makonni uku masu zuwa, yi saiti huɗu ko biyar na reps shida tare da nauyin da ke da nauyi sosai ga reps biyu ko uku na ƙarshe.

DUBA SHI

Wasan motsa jiki na mako-mako na mako-mako yana taimakawa Greene sassaka ko'ina. Jifa naushi a kan jaka mai nauyi yana aiki da jiki gaba ɗaya, musamman makamai da ginshiƙi.

Gwada shi: Yi wasan dambe na minti 30, wanda ke haɗa motsin jaka tare da motsa jiki na nauyi kamar burpees, tsalle-tsalle, da katako.

Bita don