Palibenso chinthu china chothandizira kuchepetsa kulemera kusiyana ndi kuphunzitsa mphamvu, mwina, motero Anna Kurkurina.
Ndipotu, ntchito iliyonse ya Anna Kurkurina ndi yoyenera kutaya thupi, chifukwa chofunika kwambiri ndicho kuyenda popanda kusokoneza. Komabe, kudwala, Anna Kurkurina amatanthauza kuti maphunziro ali pamapeto, monga iye mwini adanena - thupi limataya thupi pokhapokha palibe mphamvu yophunzitsira, koma iwe umagwiritsabe ntchito. Ndiko kulondola, chifukwa malinga ngati pali mphamvu - malo osungira glycogen satha, koma chifukwa cha kutentha kwa mafuta timayenera kuchigwiritsa ntchito, ndipo panthawi yomweyi ndizovuta kwambiri kuchita ...
Zochita
Pachifukwa ichi, tikupemphani kuti mupange kuyanika kwa thupi ndi Anna Kurkurina.
- Timatenga makilogalamu 1-1,5, miyendo imaikidwa mokwanira kusiyana ndi mapewa, amagwera kumbali yoyenera kumadzulo. Dumbbell ku dzanja lamanja, kukoka mchiuno, kutembenukira kumanzere, kutambasula mwendo wakumanja ndikuwongolera dzanja lamanja, mwendo pala zala. Timabwerera ndikupanga kutembenukira kwachangu. Muyenera kumvetsera za "dovorachivanie" mchiuno, ming'oma m'mabondo ndi kutambasula kwa manja. Timabwereza ku dzanja lachiwiri.
- Timatsitsa phokoso, tiyang'anama, tipumire manja athu pansi. Bondo lakumanzere liri pansi, mwendo wakumanja umang'ambika pansi ndi kubwerera. Kutulutsa mpweya, timasinthasintha mwendo wamanja kumanja kumanja. Msolo uli wofanana ndi pansi, matako amamenyedwa, kukula kwake kukuwonjezereka pang'onopang'ono. Timasintha miyendo.
- Ife timadzuka, titenge bondo. Miyendo yaying'ono kusiyana ndi mapewa, mbeu yomwe ili m'manja imakwezedwa ku msinkhu wa mapewa, thupi limagwedezeka, mawondo amawongolera. Pa kutuluka kunja timapereka dzanja ndi chiphuphu kumtunda, polimbikitsira ife pansi mu IP. Timasintha manja.
- Timagogomezera bodza, miyendo ikuluikulu kusiyana ndi oyenera. Timayenda ndi phazi lamanja kumanzere, kuliponya pa masokosi, kenako bwererani ku FE. Bwerezani kuchokera kumanzere kumanzere ndi mbali zina.
- Timakonza malo ogona.
- Timadzuka, kubwereza masewero olimbitsa thupi 1 ndi kuchita masewera olimbitsa thupi 3 kusinthasintha kasanu ndi kamodzi, ndikusintha manja.
- Pochita masewero otsatirawa, mukufunikira diski yolemera 10-15 makilogalamu. Ikani pansi, pambali, mawondo akuyendetsa kumbali yolondola. Timayika kabudu pamtunda wapamwamba, timakweza mutu wathu ndi dzanja. Bondo linang'ambika kuchokera kumtunda, timakweza makina 20 popanda kugwada, ndikukonza mwendo pamalo ano ndi diski kwa masekondi 20, ndikuchita njira ziwiri zofanana. Ndiye ife tikugona kumbuyo, mwendo umene unagwira ntchito, ife timakakamiza kwa ifeeni, timamasuka minofu. Timatembenukira kumbali yachiwiri.