U-Anna Kurkurina, ebusweni bakhe bezwe abangu-46 e-powerlifting ye-bench press. Lo wesifazane uye wakwazi ukwakha imisipha yawo yonke iminyaka emi-6, akumangalisi ukuthi ukugxila okuyinhloko kuka- Anna Kurkurina ukuqeqeshwa kwamandla.
Ukuqinisana no-Anna Kurkurina ukukhuthazela akulula, ngoba umqaphi uqobo uyaqiniseka - ukuqeqeshwa kuba usizo uma uwenza ngokusebenzisa "Angikwazi". Emaminithi okuqala angu-20 okuqeqesha, indawo yokugcina amandla yombuso yokutholakala kokuqala ihlukaniswe-glycogen. Futhi lapho umzimba udlile i-glycogen, ukushisa kwamafutha kuqala. Kusobala ukuthi ukuqhubeka kulo mgomo, ukuqeqesha no-Anna Kurkurina akulula.
Kodwa banenzuzo ecacile - Ukuzivocavoca kuka-Anna Kurkurina kuyasiza empilweni, nangemilenze, nangamadolo, nangomshini wokunyathelisa, ngezwi, umzimba wonke ubandakanyekile.
Ukuzivocavoca
Siphakamisa ukuthi ukwazi kahle ukuvivinya umzimba ka- Anna Kurkurina.
- Izembatho zikhulu kunamahlombe, sizungeze ngezandla. Ingemuva iyisicaba, ku-squat, iminyanisa kancane umzimba. Lapho senyukela, senza ukuqhubekela phambili okuqhubekayo nge-pelvis.
- Siyanciphisa imilenze, izimbongolo ezandleni, sihamba ngakwesokunene nangakwesobunxele, sithatha isinyathelo kwesokudla - ama-squats amathathu alonda. Inyawo lokunene lilethwe ngakwesobunxele, isinyathelo kwesokunxele - ama-squats amathathu. Sithuthela kalula, siqhuma ngezinyawo zethu kuzo zonke izinyathelo.
- Ukuncintisana - isinyathelo kuya kwesokudla, isikhala soguja, sinyakazela ngakwesokudla, senza isikhala esingu-1 sokudubula - sigoba ngesandla sokunene nesidumbane bese siwucindezela ehlombe, ukuqhuma kwesigcawu sokujikijela ngakwesobunxele, cindezela ingalo yesokunxele esinamathele, isikhala esiphezulu sesithathu - sishiya ngesandla sokunene futhi, sinciphisa imilenze yethu ndawonye hambisa ngakwesokunxele. Imilenze ehlukile.
- Ukubuthana ndawonye, izimbongolo ezandleni. Siphindela emuva, izandla zethu zibe sesifuba, siletha imilenze yethu ndawonye, sihlangane ngomlenze wesibili. Amadolo awahambisani nezwane, sigoba imilenze ngendlela efanele.
- Ukuncintisana - senza ukuhlaselwa kanye nezintathu ezintathu - intwasahlobo 1 - izandla esifubeni, 2 entwasahlobo - izandla phezulu, 3 entwasahlobo - izandla esifubeni. Izingibe zihlanganiswa ndawonye, siphindela emlenzeni wesibili. Imilenze ehlukile.
- Hlanganisa: yenza ukuvivinya umzimba 3 emilenzeni yomabili, bese ulawula. 5 emilenzeni yomabili ngaphandle kokuphumula. Sinezinye izinhlangothi.
- Siya phambili - senza phambili phambili ngezinyawo, sinciphisa izingalo zethu, siwagoqa emaceleni, siwagxilisa umzimba, sinciphisa imilenze yethu ndawonye - sinciphisa izandla zethu phansi.
- Ukuphoqeleka - phambili, ku-1 siyanciphisa izingalo zethu ezimbambo ngezimbambo, ngo-2 - silula izandla zethu, ngo-3 - siyanciphisa izimbambo. Sibeka imilenze yethu ndawonye, sinciphisa izingalo zethu futhi sithatha imilenze yethu. Njalo ukubhoboza emasokisi akho.
- Sixhuma wonke ama-exercises - sisebenzisa izinto ezi-3, bese ulawula. 5, nokuzivocavoca. 8 emilenzeni yomabili ngenye indlela.
- Bahlala phansi, bathatha ukugcizelela amanga ngezandla zabo, bethulisa imilenze yabo bese bebeka esinye isikhathi esandleni sabo, bavuka. Ukuxosha, isikhumba sithathwa emuva, imilenze ekugcineni kokulala siyikhiphe ngamunye. Uma usukuma, vula amahlombe, bese uphinda ukubulala.
- Ukuncintisana - ukuphinda ukuphinda uvivinya 10 kanye nesimo se-supine sicindezela isikhathi esisodwa.
- Siphinda umsebenzi wokuzivocavoca 9.
- Siphindaphinda ukuzivocavoca 11.
Ukwehlisa
- Izinyawo ndawonye, isisu sikhonywe ngaphakathi, sishaye - izingalo zilula futhi zihambisana nazo zonke izimpande. Siyaxosha, senza unyawo olungakwesokunene ngomlenze wesobunxele, siguqa futhi silule ohlangothini lwesokudla - izingalo nezisu zomzimba, umzimba uhamba phambili. Siphenduka, sishiya imilenze yethu iwele, sesekela izingalo zethu phambi kwethu, izandla zibuyele esikuyeni, i-pelvis emuva, idolo lihamba ngemuva kwamadolo, sithembele phambili. Sula, imilenze ndawonye, siphume - sinciphisa izingalo zethu, sishaye - sibheka ngaphandle. Squat, uwele imilenze bese welula uhlangothi lwesobunxele - izingalo kanye nemisipha yomzimba. Ukuqondisa umzimba, imilenze isalokhu iwele, izandla zishaywa ngemuva ngemuva kokukhiya futhi zisekele phambili. Izingibe zihlangene, izingalo ziphakama phezulu, zibopha ezihlangothini ezisekhanda, zigobe ngakwesokudla. Ukuphefumula - izingalo ezingenhla, zixhumane ngqo futhi zigobe izingalo.
- Isandla sokunene sithunyelwe phambi kwakho, siyifinyelela esifubeni ngesandla sethu sesokunxele. Sishintsha izandla zethu phezulu, susa isandla sethu sokunxele.
- Buyela emuva, ubakhonze ngezeluleko zeminwe yakho - welula i-biceps yakho.
- Philisa - izandla phezulu, phansi ekuphumuleni - sifinyelela imilenze. Sukuma, phumula.