Akukho nto inokuba luncedo ukulahlekelwa ubunzima kunokuba uqeqesho lwamandla, ubuncinane, ngoko uthi u-world champion in powerlifting, u-Anna Kurkurina.
Ngokomgaqo, nayiphi na into eyenziwa ngu-Anna Kurkurina ifanelekile ukulahlekelwa ubunzima, kuba isitshixo sempumelelo yimpumelelo ngaphandle kokuphazamiseka. Nangona kunjalo, phantsi kokulahlekelwa kwesisindo, u-Anna Kurkurina uthetha ukuqeqeshwa kusemgangathweni, njengoko yena ngokwakhe athi - umzimba ulahlekelwa isisindo kuphela xa kungekho namandla okuqeqesha, kodwa usenalo. Eqinisile, kuba nje nje kukho imikhosi - indawo yokugcina i-glycogen ayikhathali, kodwa ukutshisa amafutha kufuneka siyisebenzise, kwaye kule mzuzwana kunzima ukwenza ...
Ukuzivocavoca
Kule meko, sikhuthaza ukuba uyenze ukomisa ngamandla umzimba kunye no-Anna Kurkurina.
- Sithatha i-sigu 1-1,5 kg, imilenze ibekwa ngokubanzi kunamahlombe, idibanise kwiqondo elifanelekileyo emadolweni. I-Dumbbell ngakwesokunene, shenxisa umlenze, jikela ngakwesobunxele, ululaze umlenze okunene uze uqondise ingalo ekunene, umlenze kwizwane. Siphindela size senze uguquko olunamandla. Kufuneka ubeke ingqalelo kwi-"dovorachivanie" ye-hip, ama-angles emadolweni nokulula izandla. Siphindela kwisandla sesibini.
- Siyanciphisa i-dumbbell, siguqa ngamadolo, sibeke izandla zethu phantsi. Ibhokisi elingasekhohlo lisezantsi, umlenze wokunene unqothulwe phantsi kwaye uhanjiswe. Kwi-exhalation, sijikeleza umlenze okunene kwisandla sokunene kuma-angles angakwesokudla. Umlenze uhambelana nomgangatho, izibonda ziyacinywa, i-amplitude yanda kancane kancane. Sitshintsha imilenze.
- Sukuma, thabatha i-dumbbell. Imilenze ibanzi kunamahlombe, isilumkiso esisesandleni sinyuselwa kwinqanaba lamahlombe, umzimba uphazamiseka, amadolo aphelile. Kwi-exhalation sandisa isandla kunye ne-dumbbell ukuya phezulu, ngokuphefumlelwa esikufutshane kwi-IP. Sitshintsha izandla.
- Sigxininisa ubuxoki, imilenze ibanzi kunamahlombe. Sihamba ngonyawo onqamlekileyo ngakwesobunxele, usiye kwiisokisi, uze ubuyele kwi-FE. Phinda kwakhona ukusuka kwinqanaba langasekhohlo kunye namacandelo athile.
- Silungiselela indawo yokulala.
- Sukuma, phinda usebenze 1 kwaye usebenzise. 3 ukutshintsha amaxesha ama-10 nganye, kwaye utshintshe izandla.
- Ngomsebenzi olandelayo, udinga idisk elinganisa i-10-15 kg. Beka phantsi, ngapha nangapha, amadolo agijimile kwiindawo ezilungileyo. Sifaka i-diski kwiphezulu elingaphezulu, siqhubela intloko yethu ngesandla. Idolo lidwenguliwe ukusuka emlenzeni ophantsi, senza iingubo ezingama-20 ngaphandle kokunciphisa idolo, silungise umlenze kule ndawo kunye ne-disc ngemizuzwana engama-20, kwaye wenze ezimbini iindlela ezifanayo. Emva koko silala phantsi, umlenze osebenzayo, sicinezela ukuba sizenzele, siphucula izihlunu. Siphendukela kwicala lesibini.