Anna Kurkurina - kuphunzitsa zolemera

Anna Kurkurina, yemwe ali ndi zaka 46 - mtsogoleri wa dziko lonse pa powerlifting kwa makina osindikizira. Mkazi uyu wakwanitsa kupanga minofu yonse yozizwitsa m'zaka zisanu ndi chimodzi zokha, osadabwitsa kuti chachikulu cha Anna Kurkurina ndi kuphunzitsa mphamvu.

Kupirira ndi Anna Kurkurina kupirira si kophweka, chifukwa wodzitetezera amavomereza - maphunziro amapindula pamene mukuchita kupyolera mwa "sindingathe". Phunziro loyamba la mphindi 20, magetsi a thupi amayamba kupezeka ndigawikana. Ndipo pamene thupi litentha glycogen, kutentha kwa mafuta kumayamba. N'zomveka kuti kutsatira mfundoyi, maphunziro a Anna Kurkurina sangakhale ovuta.

Koma ali ndi mwayi wapadera - Zochita za Anna Kurkurina zimathandiza kumbuyo, ndi miyendo, ndi matako, ndi kwa makina osindikizira, mwa mawu, thupi lonse likukhudzidwa.

Zochita

Tikukupemphani kuti muzindikire zovuta zomwe Anna Kurkurina ankachita.

1. Miyendo ndi yaying'ono kusiyana ndi mapewa, timagwidwa ndi manja osokoneza manja. Kumbuyo kumakhala kosalala, pa squat, kumangoyendetsa thupi patsogolo. Powonjezereka, timapitanso patsogolo ndi ntchentche.
2. Timachepetsa miyendo, kupopera manja, kuyenda kumanja ndi kumanzere, kupita kumanja - 3 masewera olimbitsa thupi. Phazi lamanja limabweretsedwa kumanzere, kumanzere kumanzere - 3 masewera. Timasuntha mosavuta, ndikuyendayenda pamapazi onse.
3. Kuphwanyidwa - kutsogolo kumanja, kumathamanga, kumangoyenderera kumanja, timapanga timagulu timodzi - timayendetsa dzanja lamanja ndi bomba lamphongo ndikukankhira pamapewa, 2 kumathamangira kumbuyo kumanja, kumenyana ndi dzanja lamanzere, kutsogoloza 3 - timagwiranso dzanja lamanja, timatsitsa miyendo yathu pamodzi yendetsani kumanzere. Miyendo yina.
4. Kuphatikizana palimodzi, kugwedeza mmanja. Timapititsa kumbuyo, manja ndi chifuwa, timabweretsa miyendo yathu pamodzi, timagwira mwendo wachiwiri. Bondo silinagwedezeke pala zala, timayendetsa miyendo pamakona abwino.
5. Kulimbana - timayambitsa ndi katatu - 1 kasupe - manja ku chifuwa, 2 kasupe - manja mmwamba, 3 kasupe - manja ku chifuwa. Miyendo imasonkhanitsidwa palimodzi, timabwereza ku mwendo wachiwiri. Miyendo yina.
6. Gwirizanitsani: Chitani zochita masewera olimbitsa thupi 3 pa miyendo yonse. 5 pa miyendo yonse popanda kupuma. Ife mbali zina.
7. Timapitabe patsogolo - timapititsa patsogolo ndi phazi, timachepetsa manja athu, timayendetsa pamapiri, timapindika thupi, timachepetsa miyendo pamodzi - timatsitsa manja athu pansi.
8. Kulimbana - Pitirizani, pa 1 timachepetsa manja athu ndi nthiti, pa 2 - timatambasula manja athu, 3 - timawachepetsera ku nthiti. Timayika miyendo yathu, timatsitsa manja athu ndikusinthasintha miyendo. Nthaŵi zonse kupweteka pa masokosi anu.
9. Timagwirizanitsa masewero onse - timachita masewero olimbitsa thupi 3, kenako tithandizeni. 5, ndi kuchita masewera olimbitsa thupi. 8 pa miyendo yonseyo mosiyana.
10. Iwo adakhala pansi, adayamba kugogomeza bodza ndi manja awo, atambasula miyendo yawo ndikuyiika pamodzi pamanja. Kuwombera, ntchentche imatengedwera mmbuyo, miyendo pang'onopang'ono timabweretsa imodzi ndi imodzi. Pambuyo pake, yongolani mapewa, kenako mubwerezenso zakufa.
11. Kuvuta - kubwereza masewera olimbitsa thupi 10 ndi mu supine udindo nthawi imodzi.
12. Timabwereza masewera olimbitsa thupi 9.
13. Timabwereza masewera olimbitsa thupi 11.

Kutambasula

1. Mapazi pamodzi, mimba imalowera, imatulutsa - mikono imatambasula pamodzi ndi iwo komanso msana wonse. Timagwiritsa ntchito phazi lathu lamanzere, ndipo timayendetsa kumbali yoyenera - manja ndi mimba minofu, thupi likupita patsogolo. Tikadutsa, timasiya miyendo yathu kudutsa, timatambasula mikono yathu kutsogolo kwa ife, manja kubwerera muchitseko, pakhosi kumbuyo, bondo limapita kumbuyo kwa bondo, timatsamira patsogolo. Yambani, miyendo palimodzi, tinyamule - timatsitsa manja athu, timayang'ana - timatambasula kunja. Sewu, yoloka miyendo ndi kutambasula mbali ya kumanzere - manja ndi mimba minofu. Kuwongolera thupi, miyendo imakhala ikudutsa, manja amachira kumbuyo kumbuyo ndi kumatsamira patsogolo. Kuphatikizana pamodzi, mikono imatambasula mmwamba, kuigwedeza pambali pamutu, kugwa kumanja. Kupuma - manja apamwamba, onetsetsani kumanja ndikuwerama manja.
2. Dzanja lamanja likutambasulidwa pamaso panu, tikuliyika ku chifuwa ndi dzanja lathu lamanzere. Timasintha manja athu mmwamba, kutambasula dzanja lathu lakumanzere.
3. Bwererani mmbuyo, kukoketsani iwo ndi zala zanu - tambani mipiringidzo yanu.
4. Kupuma - manja mmwamba, pansi pamphunzi - tifika kwa miyendo. Timadzuka, tonthola.