Anna Kurkurina, na onye na - asọ asọ nchịkwa 46 na - agba ume maka ụlọ ọrụ nchịkwa. Nwanyị a ejiriwo ike ịzụlite ahụ ike ya niile n'ime afọ 6, ọ bụghị ihe mgbagwoju anya, Anna Kurkurina bụ ọkachamara n'ịkụzi.
Ịgba mbọ na Anna Kurkurina adịghị mfe, n'ihi na onye mmeri n'onwe ya kwenyesiri ike - ọzụzụ na-aba uru mgbe ị na-eme ya site na "enweghị m ike". N'ime minit 20 nke ọzụzụ, nchịkwa ike nke ahụ nwere nnweta mbụ bụ nkewa-glycogen. Ma mgbe aru ahụ kpochapụrụ glycogen, ahụ ọkụ na-amalite. O doro anya na site n'usoro iwu a, ọzụzụ na Anna Kurkurina anaghị adị mfe.
Ma, ha nwere ọdịdị doro anya - Mmegharị omume Anna Kurkurina bara uru maka azụ, nakwa maka ụkwụ, na maka mkpịsị ụkwụ, na maka akwụkwọ akụkọ, na okwu, akụkụ ahụ dum gụnyere.
Ihe omume
Anyị na-atụ aro ka ị mara mgbagwoju anya nke omume Anna Kurkurina.
- Akwukwo di oke karia ubu, anyi na ejiri aka nri. Azụ dị larịị, na squat, na-eme ka ahụ dịkwuo n'ihu. N'elu ịrị elu, anyị na-agbakwunyere n'ihu pelvis.
- Anyị na-ebelata ụkwụ, aka nri na aka ekpe, na-eje ije gaa n'aka nri na aka ekpe, na-aga ụkwụ na nri - 3 nkwụsị ụkwụ. A na-eme ka ụkwụ aka ekpe gaa n'aka ekpe, aka ekpe gaa n'aka ekpe - 3 squats. Anyị na-agagharị n'ụzọ dị mfe, na-agbanye ụkwụ na ụkwụ ọ bụla.
- Na - esite n'aka nri, squat, na - esetị aka aka nri, anyị na - eme ka ọkpụkpụ 1 - na - ehichapụ aka nri na mkpịsị ụkwụ na - agbanye ya aka n'ahịrị, na - agbanye aka ekpe, pịa aka ekpe aka ekpe, 3 akpịrị aka - anyị na - agbanye aka nri ọzọ, gaa n'aka ekpe. Anyị ọzọ ụkwụ.
- Jikọta ọnụ, dumbbells na aka. Anyị na-emeghachi azụ, aka aka n'obi, anyị na-ebubata ụkwụ anyị abụọ, na-agbaji ụkwụ nke abụọ. Ekpere anaghị egbuke egbuke ụkwụ, anyị na-ehulata ụkwụ n'ụkwụ aka nri.
- Na - eme mkpesa - anyị na - ebuso agha na nchịkọta atọ - 1 mmiri - aka aka, 2 mmiri - aka, 3 mmiri - aka aka. A na-agbakọta ọnụ, anyị na-emeghachi ụkwụ na ụkwụ nke abụọ. Anyị ọzọ ụkwụ.
- Gwakọta: mechie mmega ahụ 3 na ụkwụ abụọ, mgbe ahụ chịkwaa. 5 na ụkwụ abụọ n'enweghị ezumike. Anyị na-aga n'akụkụ.
- Anyị na-aga n'ihu - anyị na-ebute ụkwụ na ụkwụ, anyị na-ebelata ogwe aka anyị, anyị na-ehulata ha n'ụkwụ, anyị na-etinye ahụ anyị aka, anyị na-agbada ụkwụ anyị ọnụ - anyị gbadaa aka anyị ala.
- Ngwakọta - na-aga n'ihu, na 1 anyị belata aka anyị n'akụkụ ọgịrịga ahụ, na 2 - anyị na-agbatị ogwe aka anyị azụ, na 3 - anyị belata ha n'aka ọgịrịga. Anyị na-etinye ụkwụ anyị ọnụ, anyị na-ebelata ogwe aka anyị na ọzọ ụkwụ anyị. Oge niile na-etinye aka na sọks gị.
- Anyị na - ejikọta ihe omume niile - anyị na - emega ahụ 3, wee chịkwaa. 5, na mmega ahụ. 8 na ụkwụ abụọ ọzọ.
- Ha nọdụrụ ala, jiri nkwonkwo ejiri aka ha tinye aka, gbatịa ụkwụ ha ma tinye ha aka n'otu oge, biliri. Squatting, e weghaara pelvis, ụkwụ na isi nke ịdina ala anyị na-ebupụta otu. N'elu ịrị elu, dozie ubu, ma kwughachi ya.
- Ngwakọta - imegharị ihe omumu 10 na n'ọnọdụ kachasị elu anyị na-agbanye n'otu oge.
- Anyị na-emeghachi omume 9.
- Anyị na-emegharị mmegharị ahụ 11.
Ncha
- Ụkwụ ọnụ, afọ na-adọrọ adọrọ, na-ekpo ọkụ - ogwe aka gbatịa na ha na spine dum. Anyị na-esote, anyị na-eme ụkwụ aka nri maka aka ekpe, anyị na-ehulata ma gbatịa n'akụkụ aka nri - ogwe aka na akwara afọ, ahụ dị ntakịrị n'ihu. Na-agbazi, anyị na-ahapụ ụkwụ anyị gafere, anyị na-agbasa ogwe aka anyị n'ihu anyị, aka azụ n'ime mkpọchi, pelvis azụ, ikpere na-aga n'azụ ikpere, anyị na-adabere n'ihu. Na - agbazi ụkwụ, ụkwụ ọnụ, na - agbapụ - anyị na - agbanye aka anyị, na - ewepu - anyị na - agbada. Squat, gafee ụkwụ ma gbatịa aka ekpe - ogwe aka na akwara abdominal. Na-edozi ahụ, ụkwụ na-agafe, a na-egbu aka n'azụ azụ na mkpọchi ma na-aga n'ihu. Jikọta ọnụ, ogwe aka gbadaa elu, gbanye ha n'ubu aka n'azụ isi, ehulata na nri. Breathe - ogwe aka n'elu, exhale - dabere n'aka nri ma gbadaa ogwe aka.
- A na-esetị aka nri n'ihu gị, anyị na-etinye ya na aka ekpe anyị. Anyị na-agbanwe aka anyị site n'elu, gbatịa ogwe aka ekpe anyị.
- Aka azụ, dọpụta ha site na mkpịsị aka gị - gbatịa biceps gị.
- Breathe - aka, ala na mkpochapu - anyị ruru maka ụkwụ. Anyị na-ebili, zuru ike.