Anna Kurkurina - horo horo

Anna Kurkurina, a cikin dan wasan 46 na duniya a cikin tashar wutar lantarki don rukunin benci. Wannan mace ta ci gaba da gina dukkan ƙwayoyin da yake da wuyar gaske a cikin shekaru 6, ba abin mamaki bane, babban abin sana'a na Anna Kurkurina shine ƙarfafa horo.

Aiki tare da Anna Kurkurina jimrewa ba sauki ba ne, saboda zakara ta tabbata - horo yana da amfani idan ka yi ta "Ba zan iya" ba. A cikin minti 20 da suka fara horo, ɗakunan makamashin jiki na farko sun kasance raba-glycogen. Kuma idan jiki ya cinye glycogen, hako mai farawa zai fara. A bayyane yake cewa ci gaba da wannan ka'ida, horo da Anna Kurkurina ba zai iya sauƙi ba.

Amma suna da kwarewa mai kyau - Ayyukan Anna Kurkurina sune amfani da baya, da kafafu, da kwaskwarima, da kuma manema labarai, a cikin kalma, dukan jiki yana da hannu.

Aiki

Muna ba da shawara cewa ku lura da hadaddun da Anna Kurkurina yayi.

1. Kullun suna da fadi da ƙafarmu, muna tare da dumbbells a hannu. A baya baya ɗakin kwana, a kan squat, dan kadan ya juya jiki gaba. Idan muka tashi, za mu kara turawa tare da ƙashin ƙugu.
2. Mun rage ƙafafunni, dumbbells a hannuwanku, tafiya zuwa dama da hagu, ya dauki mataki zuwa dama - 3 na shinge squats. Ƙafar ƙafar dama ta hagu, hagu zuwa hagu - 3 ƙwallon ƙafa. Muna motsawa sauƙi, yana motsawa a ƙafafunmu a kowane mataki.
3. Koma - dama zuwa dama, squat, karkata zuwa hagu, munyi 1 shinge - muna karkata hannun dama tare da dumbbell kuma danna shi a kafadar, 2 shinge - hagu zuwa gefen hagu, danna hannun hagu na hagu, 3 shinge - muna danna hannun dama, zamu kayar da kafafu tare da motsa hagu. Mun canza kafafu.
4. Kusa tare, dumbbells a hannun. Muna yin mayar da baya, hannayenmu ga kirji, mu kawo kafafu tare, tare da kafa na biyu. Gwiwar ba ta yaduwa a ragu, muna jawo kafafun kafa a kusurwar dama.
5. Cutar - mun yi farmaki da uku - 1 spring - hannayensu zuwa kirji, 2 spring - hannun sama, 3 spring - hannun zuwa kirji. An kawo kwaskwarima, mun sake komawa zuwa kafa na biyu. Mun canza kafafu.
6. Haɗawa: kashe motsa jiki 3 a duka ƙafafu, sa'an nan kuma sarrafawa. 5 a kan ƙafafu biyu ba tare da hutu ba. Mun sauya bangarori.
7. Mu ci gaba - muna yin tafiya tare da kafa, mun rage makamai, muna kunnen doki a cikin kangi, mun karkatar da jikinmu, mun ƙyafa kafafunmu tare - mun rage hannayenmu zuwa ƙasa.
8. Koma - ci gaba a kan gaba, a 1 mun rage hannayenmu zuwa haƙarƙarin ta gefe, a kan 2 - muna shimfiɗa hannunmu, a kan 3 - mun rage su a hakarkarin. Mun sanya ƙafafunmu tare, mun rage hannayenmu kuma mu canza kafafu. A duk lokacin da zagi a kan safa.
9. Muna haɗuwa da dukkanin darussan - muna yin motsa jiki 3, sannan kuma mu sarrafa. 5, da kuma motsa jiki. 8 a kan ƙafafu biyu.
10. Suka zauna, suka ɗauka cewa suna kwance tare da dumbbells a hannunsu, suka kafa ƙafafuwansu suka kuma sa su a lokaci guda a hannunsu, suka tashi. Squatting, an kwashe ƙuƙwalwa, ƙafafu a kusurwar kwance mu fito ɗaya daga ɗaya. A kan tashi, gyara kafadu, sa'an nan kuma maimaita wanda ya mutu.
11. Complicating - sake maimaita motsa jiki 10 kuma a cikin matsayi mafi girman da muka matsa a lokaci ɗaya.
12. Mu maimaita motsa jiki 9.
13. Mu maimaita motsa jiki 11.

Tsutsa

1. Jirgin tare tare, ciki a cikin ciki, ƙuƙwalwa - makamai yana tasowa tare da su da kuma dukkanin spine. Muna suma, muna yin ƙafafun dama don kafa na hagu, mu sunkuya da shimfiɗa hannun dama - makamai da tsokoki na ciki, jiki yana dan gaba. Yi tsayuwa, za mu bar ƙafafuwanmu zuwa ketare, mu shimfiɗa hannunmu a gabanmu, hannuwanmu a cikin kulle, kwaskwarima baya, gwiwa yana bayan gwiwa, muna jin tsoro. Tsaida, kafafu tare, exhale - mun ƙetare makamai, ƙuƙama - muna shimfiɗawa waje. Squat, ƙetare kafafu kuma ya shimfiɗa gefen hagu - makamai da tsokoki na ciki. Tsaida jiki, kafafunsa suna ketare, hannayensu suna ciwo baya a baya a cikin kulle kuma suna ci gaba. Jingina tare, hannaye na tasowa zuwa sama, tanƙwara su a gefuna a kan kai, tanƙwara zuwa dama. Breathe - makamai a sama, exhale - durƙusa zuwa dama kuma tanƙwara makamai.
2. An miƙa hannun dama a gabanka, mun danna shi cikin kirji tare da hannun hagu. Mun canza hannayenmu ta saman, shimfiɗa hannunmu na hagu.
3. Koma hannunka, jawo su ta hanyar yunkurin yatsunsu - shimfiɗa bakinka.
4. Breathe - hannu, sauka a kan fitarwa - mun isa ga kafafu. Mu tashi, shakata.