UAna Kurkurina, kwi-46 ye-world-champion in powerlifting kwi-bench press. Lo mfazi uye wakwazi ukuzakhela zonke izidumbu zaso kwiminyaka eyi-6 nje kuphela, akumangalisi ukuba u- Anna Kurkurina uqeqesho oluphambili.
Ukunyaniseka kunye no-Anna Kurkurina ukunyamezela akulula, kuba iqela liqinisekisa - uqeqesho luba luncedo xa uyenza ngokuthi "andinako". Kwimizuzu engama-20 yokuqala yoqeqesho, ukugcinwa kwamandla emzimbeni wokufumaneka kuqala kukwahlukana-glycogen. Kwaye xa umzimba ugqibe i-glycogen, ukutshiswa kwamafutha kuqala. Kucacile ukuba ukuqhubeka kulo mgaqo, ukuqeqesha no-Anna Kurkurina akunakulula.
Kodwa banomsebenzi ocacileyo - uhambo luka-Anna Kurkurina luncedo kwimbuyiselo, kwaye imilenze, kunye neentambo, kunye ne-press, ngelizwi, wonke umzimba ubandakanyeka.
Ukuzivocavoca
Sincoma ukuba uqonde ubunzima bokuzivocavoca ngu- Anna Kurkurina.
- Imisongo ibanzi kunamahlombe, siyakubetha ngezandla. Umqolo uphahlale, kwi-squat, uguqa umzimba ngokukhawuleza. Ekunyuseni, senza inkqubela phambili kunye neeplavis.
- Siyanciphisa imilenze, izithambile ezandleni, ukuhamba ngakwesokunene nakwesobunxele, thabatha isinyathelo ukuya kwesokudla - ama-squats amathathu. Inyawo lokunene liziswa ngakwesobunxele, isinyathelo ukuya kwesobunxele - ama-squats amathathu. Sifuduka lula, sitshiza kwiinyawo zethu kwinqanaba ngalinye.
- Ukunyanzela - isinyathelo ukuya kwesokunene, sikhwele, sijikeleza ngakwesokudla, senza i-squat 1-pulling squat - sibopha ngesandla sokunene kunye ne-dumbbell kwaye siyicinezele ehlombe, 2 ukuqhuma isikhala esincinci ukuya kwesobunxele, cindezela ingalo ekhohlokileyo, i-squat-squbbing squat - sicindezela ngesandla sokunene kwakhona, siyanciphisa imilenze kunye kunye ukuhamba kwesobunxele. Sifana nemilenze.
- Imilenze kunye, izibilini ezandleni. Senza i-back back, izandla ukuya esifubeni, sizisa imilenze yethu ndawonye, sihlangane nomlenze wesibili. Amadolo awagubisi kwizwane, siwagosa imilenze kwii-angles ezilungileyo.
- Ukuncintisana - senza ukuhlaselwa kunye neentlobo ezintathu - 1 entwasahlobo - izandla kwisifuba, 2 intwasahlobo - izandla zenyuka, i-3 entwasahlobo-izandla kwisifuba. Imisongo ihlanganiswe ndawonye, siyaphinda ukuya kumlenze wesibili. Sifana nemilenze.
- Hlanganisa: yenza umendo wesi-3 kwimilenze yomibini, uze ulawule. 5 kwimilenze yomibini ngaphandle kwekhefu. Amacandelo athile.
- Siya phambili - senza intembelelo phambili ngenyawo, sinciphisa iingalo zethu, siwagoba emacaleni, siyawuguqula umzimba, sinciphisa imilenze kunye kunye - sinciphisa izandla zethu phantsi.
- Ukuphoqeleka - phambili, ngo-1 sinciphisa iingalo zethu kumabhokhwe ngamagqabi, ngomhla wesi-2 - silula izandla zethu, ngo-3 - siyazinciphisa kwiimbambo. Sibeka imilenze yethu ndawonye, sinciphisa iingalo zethu size senze enye imilenze. Yonke ixesha ukuphosa kwiisokisi zakho.
- Sidibanisa zonke iindlela zokuzilolonga - sisebenzisa 3, kwaye ulawule. 5, kunye nokusetyenziswa. 8 kwimilenze yomibini ngokunye.
- Bahlala phantsi, bathatha ukugxininisa ubuxoki kunye nezithambile ezandleni zabo, batyula imilenze yabo bawabeke esinye ngesinye kwizandla zabo, bavuka. Ukugxotha, i-pelvis ibuyiselwa emuva, imilenze kwindawo yokulala phantsi siyikhupha enye. Ekunyuseni, vula amahlombe, uze uphinde uphinde ufe.
- Ukuphoqeleka - ukuphinda ukuphinda usebenze 10 kunye nesimo sokugqwesa sinexesha elilodwa.
- Siphinda umzekelo 9.
- Siphinda umsebenzi 11.
Ukunxibelelana
- Inyawo ndawonye, isisu sisalwe ngaphakathi, siphula - izandla zilula kunye kunye nazo zonke iintambo. Sifaka, senza unyawo olunene kumlenze wesobunxele, sigoba kwaye silula icala elifanelekileyo - iingalo nezisisu zomzimba, umzimba uhamba phambili. Ukulungelelanisa, sishiya imilenze yethu ihamba, sifaka iingalo zethu phambi kwethu, izandla zibuyele kwisitgi, i-pelvis emuva, idolo lihamba emva kwegolo, sithembele phambili. Gxininisa, imilenze kunye, shenxisa-siyanciphisa iingalo zethu, siphumelele-silula ngaphandle. Squat, uwela emilenzeni uze ulula icala elisekhohlo - iingalo nezisisu zomzimba. Ukulungisa umzimba, imilenze iyaqhubeka, izandla ziyaxiliswa emva kwesikhokelo kwaye zixhomekeke phambili. Imilenze kunye, iingalo zolulela phezulu, zibophe ezinqeni emva kwentloko, zibophe ngasekunene. Ukuphefumla - iingalo ezingentla, zixhomekeke ekunene kwaye zibophe iingalo.
- Isandla sokunene solule phambi kwakho, siyifake kwisifuba ngesandla sethu sesokhohlo. Sitshintsha izandla zethu phezulu, solule isandla sethu sekhohlo.
- Phindela emuva, ubakhuphe ngeengcebiso zeminwe yakho - welula i-biceps yakho.
- Ukuphefumla - izandla phezulu, phantsi kwe-exhalation - sifika kwimilenze. Sivuka, phumula.