Anna Kurkurina, in his 46 - world champion in powerlifting for bench press. This woman has managed to build up all its phenomenal muscles in just 6 years, not surprisingly, the main specialization of Anna Kurkurina is strength training.
Fitness with Anna Kurkurina endure is not easy, because the champion herself convinces - training becomes useful when you do it through "I can not". In the first 20 minutes of training, the body's energy reserve of first availability is split-glycogen. And when the body has consumed glycogen, fat burning begins. It is clear that proceeding from this principle, trainings with Anna Kurkurina can not be easy.
But they have a clear advantage - Anna Kurkurina's exercises are useful for the back, and for the legs, and for the buttocks, and for the press, in a word, the entire body is involved.
Exercises
We suggest you master the complex of exercises by Anna Kurkurina.
- Legs are wider than shoulders, we crouch with dumbbells in hands. The back is flat, on the squat, slightly tilt the body forward. On the rise, we make an additional push forward with the pelvis.
- We reduce legs, dumbbells in hands, walking to the right and left, take a step to the right - 3 pulsating squats. Right foot is brought to the left, step to the left - 3 squats. We move easily, pulsating on our feet at every step.
- Complicating - step to the right, squat, tilt to the right, we make 1 pulsing squat - we bend the right hand with the dumbbell and press it to the shoulder, 2 throbbing squat - tilt to the left, press the left bent arm, 3 throbbing squat - we press the right hand again, we lower our legs together and move left. We alternate legs.
- Legs together, dumbbells in hands. We make a thrust back, hands to chest, we bring our legs together, lunge with the second leg. The knee does not protrude at the toe, we bend the legs at right angles.
- Complicating - we make an attack and three pulsations - 1 spring - hands to chest, 2 spring - hands up, 3 spring - hands to chest. Legs are brought together, we repeat to the second leg. We alternate legs.
- Combine: execute exercise 3 on both legs, then control. 5 on both legs without a break. We alternate sides.
- We go forward - we make a thrust forward with the foot, we reduce our arms, we bend them in the elbows, we tilt the body, we lower our legs together - we lower our hands downwards.
- Complicating - lunge forward, at 1 we reduce our arms to the ribs by the elbows, on 2 - we stretch our arms back, on 3 - we reduce them to the ribs. We put our legs together, we lower our arms and alternate our legs. All the time throbbing on your socks.
- We connect all exercises - we do exercise 3, then control. 5, and exercise. 8 on both legs alternately.
- They sat down, took an emphasis lying with dumbbells in their hands, stretched their legs and put them one at a time to their hands, rose. Squatting, the pelvis is taken back, legs at the point of lying down we bring out one by one. On the rise, straighten the shoulders, then repeat the deadlift.
- Complicating - repeat exercise 10 and in the supine position we press one time.
- We repeat exercise 9.
- We repeat exercise 11.
Stretching
- Feet together, belly drawn in, inhale - arms stretch up and along with them and the whole spine. We squat, we make a right foot for the left leg, we bend and stretch the right side - arms and abdominal muscles, the body is slightly forward. Straighten up, we leave our legs crossed, we spread our arms wide in front of us, hands back into the lock, the pelvis back, the knee goes behind the knee, we lean forward. Straighten, legs together, exhale - we lower our arms, inhale - we stretch outwards. Squat, cross the legs and stretch the left side - arms and abdominal muscles. Straighten the body, the legs remain crossed, hands are wound behind the back in the lock and lean forward. Legs together, arms stretch upward, bend them in the elbows behind the head, bend to the right. Breathe - arms above, exhale - lean to the right and bend arms.
- The right hand is stretched out in front of you, we press it to the chest with our left palm. We change our hands through the top, stretch out our left arm.
- Hand back, pull them by the tips of your fingers - stretch your biceps.
- Breathe - hands up, down on exhalation - we reach for the legs. We get up, relax.