Anna Kurkurina, mumutambo wake 46 - mhare yenyika mu powerlifting yebhenikeri press. Uyu mukadzi akakwanisa kuvaka matambudziko ayo ose mumakore matanhatu chete, zvisishamisi kuti, kunyanya kunakidza kwaAna Kurkurina isimba rekudzidzisa.
Kubwinya neAna Kurkurina kutsungirira hakusi nyore, nokuti anozvidzivirira anogutsa - kudzidzisa kunobatsira kana iwe uchizviita kuburikidza "ini handigoni". Mumaminitsi makumi maviri okutanga ekudzidzira, muviri wekuchengetedza simba kwekutanga kuwanika iko kupatsanurwa-glycogen. Uye kana muviri wapedza glycogen, mafuta anotanga anotanga. Zvakajeka kuti kupfuurira kubva munheyo iyi, kudzidziswa naAna Kurkurina hakugoni kuva nyore.
Asi vane ruzivo rwakajeka - Maitiro aAna Kurkurina anoshanda kumusana, uye pamakumbo, uye pamakumbo, uye pamusangano, mune rimwe shoko, muviri wose unobatanidzwa.
Kudzidzira
Tinokurudzira kuti uzive zvakaoma zvekuita naAna Kurkurina.
- Misoro yakawanda kupfuura yefudzi, tinozununguka nemagumbeti mumaoko. Musana wacho wakadzika, pane squat, zvishoma nezvishoma unotenderera muviri mberi. Pakukwira, tinoita chimwe chekusimudzira mberi nemapuranga.
- Tinochera makumbo, dumbbells mumaoko, kufamba kune kurudyi uye kuruboshwe, tora danho kuenda kurudyi - 3 pulsating squats. Netsoka yakarurama inounzwa kuruboshwe, danho kusvika kuruboshwe - 3 squats. Tinofamba nyore, tichikwira patsoka dzedu pane imwe nhanho.
- Kubatanidza - danho kusvika kurudyi, kumira, kutenderera kune kurudyi, tinoita 1 kushambadza kwemafuti - tinonamatira ruoko rworudyi nechokwembera uye tichimanikidzira kusvika pamapfudzi, 2 kuputika squat - kutenderera kuruboshwe, shandisa ruoko rworuboshwe, 3 kurwisa squat - tinoisa ruoko rworudyizve, tinoderedza makumbo edu pamwechete uye fambai musara. Tinoshandura makumbo.
- Misungo pamwe chete, mbeveve mumaoko. Isu tinopinza shure, maoko kumapfupa, tinounza makumbo edu pamwe chete, takanamatira nechechipiri. Mabvi haapindiri pamagunwe, tinofugama makumbo pamakona akanaka.
- Kumanikidzira - tinoita kurwisa uye kutapira katatu - 1 chitubu - maoko kumapfupa, 2 chitubu - maoko kumusoro, 3 chitubu - maoko muchipfuva. Misoro yakaunzwa pamwe chete, tinodzokera kune imwe yechipiri. Tinoshandura makumbo.
- Gadzirai: ita chiito chekuita muviri 3 pamakumbo ose maviri, uye chengetedza. 5 pamakumbo ose maviri asina kupera. Isu tinoshandura mativi.
- Tinopfuurira mberi - tinoita kuti tifambe mberi nerutsoka, tinoderedza zvanza zvedu, tinozvikanda mumakumbo, tinonamatira muviri, tinoderedza mitsipa yedu pamwechete - tinoderedza maoko edu pasi.
- Kuoma - kuenderera mberi, pane 1 tinoderedza zvombo zvedu kumabvu nemakumbo, pa 2 - tinotambanudza maoko edu, pane 3 - tinovaderedza kusvika kumabvu. Tinoisa makumbo edu pamwechete, tinoderedza maoko edu uye tinoshandura makumbo edu. Nguva yose inopinza pamasokisi ako.
- Isu tinobatanidza maitiro ose - tinoshandisa maitiro 3, uye tungamira. 5, uye kurovedza muviri. 8 pamakumbo ose maviri pamwe chete.
- Vakagara pasi, vakatora kusimbiswa nerevumbbells mumaoko avo, vakatambanudza makumbo avo ndokuvaisa imwe panguva imwe pamaoko avo, vakasimuka. Kusvetuka, mapepa acho anotorwa zvakare, makumbo panzvimbo yokurara pasi tinobudisa imwe neimwe. Pakusimuka, ruramisa mapepa, ndokudzokorora kufa.
- Kuoma - kudzokorora chiito chegumi uye munzvimbo yakakwirira tinoshandisa imwe nguva.
- Tinodzokorora chiito che 9.
- Tinodzokorora chidzidzo 11.
Stretching
- Tsoka pamwe chete, dumbu rinoswededzwa mukati, inhale - maoko anotambanudza uye pamwe chete navo uye musana wose. Isu tinoputika, tinoita rutsoka rworudyi kune rutsoka rworuboshwe, tinonamatira uye tinotambanudza rutivi rworudyi - maoko uye mimba dzomumviri, muviri unofambisa mberi. Takanamatira, tinosiya makumbo edu akayambuka, tinoparadzanisa maoko edu pamberi pedu, maoko kudzokera muchikanda, mapirasi kumashure, mabvi anoenda kumashure kwebvi, tinomira mberi. Ruramisa, makumbo pamwe chete, chengeta - tinoderedza zvanza zvedu, tinoshandisa - tinotambanudza kunze. Squat, tambuka makumbo uye tambanudza rutivi rworuboshwe - maoko uye mimba yemimba. Simbisa muviri, makumbo anoramba achiyambuka, maoko ari kukuvadzwa shure kumashure mucheki uye kumira mberi. Misungo pamwe chete, maoko anotambanudza kumusoro, achiaisa mumakumbo ari shure kwetsoka, benderera kurudyi. Kufuridzira - maoko kumusoro, chengetedza-kusenderera kune kurudyi uye kugovera maoko.
- Ruoko rworudyi rwakatambanudzwa pamberi pako, tinoriisa kubhokisi neruoko rwedu rworuboshwe. Tinoshandura maoko edu kuburikidza nepamusoro, tambanudza ruoko rwedu rworuboshwe.
- Dzokera shure, uvakwe nezano reminwe yako - tambanudza biceps yako.
- Kufuridzira - maoko kumusoro, pasi pamhepo-tinosvika kumakumbo. Tinomuka, teteerera.