Vuto la Plank kuchokera kwa Anna Tsukur: sinthani thupi lanu mphindi 10 patsiku!

Kuwunikira Pulogalamu Vuto la Plank lokonzedwa kutengera zopempha zingapo kuchokera kwa owerenga athu okhulupirika. Izi zikutanthauza kuti maphunziro a Anna Tsukur adakhazikika kale ndipo adayamba kukonda gulu lonse la anthu omwe akutenga nawo mbali.

Anna Tsukur - mphunzitsi wochokera ku Kiev, yemwe akupanga mapulogalamu othandiza kuchepetsa thupi ndi kamvekedwe ka thupi. Amasunga makanema ake pa youtube omwe ali nawo kale oposa 30 zikwi. M'mapulogalamu awo Anna sagwiritsa ntchito zida zowonjezera, maphunziro onse amakhala ndi kulemera kwa thupi lake ndipo amatha kuchitira kunyumba.

Onaninso zopereka zathu zina:

  • Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
  • Maphunziro 10 apamwamba kwambiri a HIIT pa Chloe ting
  • Masewera 15 apamwamba a TABATA ochokera kwa Monica Kolakowski
  • Maphunziro 20 a TABATA mchilankhulo cha Chirasha kuchokera kwa Anelie Skripnik
  • FitnessBlender: masewera olimbitsa thupi atatu
  • Maphunziro 10 apamwamba kwambiri a HIIT pa Chloe ting

Vuto la Plank kuchokera kwa Anna Tsukur kwa milungu 7

Plank ndi imodzi mwazolimbitsa thupi zothandiza kwambiri ndi kulemera kwa thupi lake lomwe, lomwe limagwiritsa ntchito minofu yambiri. Yogwira mtima kwambiri imagwira ntchito minofu ya m'mimba ndi khungwa, mapewa, mikono, kumbuyo ndi matako. Kuphatikiza apo, thabwa limalimbitsa minofu yolimba yomwe imathandizira msana wanu. Zovala zanthawi zonse zimachepetsa chiopsezo chovulala komanso zimakhazikika.

Lamba: momwe mungapangire + ma laths 45

Anna Tsukur amapereka kulimbitsa thupi kwakanthawi kochepa kwa mphindi 7 iliyonse, kutengera matabwa: thabwa pamphepete, thabwa m'manja, thabwa lam'mbali, ndi zosintha zawo zosiyanasiyana. Kalasi imodzi imatha sabata limodzi. Olimbitsa thupi ndiosavuta pakupanga: mupeza zolimbitsa thupi 3 kapena 4 zomwe zimabwerezedwa mabala atatu kapena anayi (kutengera kanema). Zolimbitsa thupi zimatha masekondi 30, kenako masekondi 10 kupumula ndikusinthira kuntchito yotsatira.

Vuto la Plank kuchokera kwa Anna Tsukur lili ndi maubwino angapo:

  • Kupita patsogolo movuta kuyambira sabata mpaka sabata.
  • Maphunziro amangotsala mphindi 8 zokha.
  • Zochita zofikirika zomveka bwino, koma zapamwamba kwambiri komanso zothandiza.
  • Mutha kuchita izi popanda kanema, wokwanira kukhala ndi nthawi.
  • Mtundu wosavuta wolimbitsa thupi.
  • Mphunzitsi wabwino komanso wolimbikitsa.
  • Pulogalamuyi mu Chirasha!

Chifukwa chake, mupeza maphunziro a 7-sabata kwa mphindi 8, muyenera kuthana nawo tsiku lililonse. Mutha kuphunzitsa nthawi iliyonse masana. Momwemonso, kuti muthe kugwiritsa ntchito kanema wamavuto mukamaliza kulimbitsa thupi, adzakhala gawo lomaliza la masewera olimbitsa thupi. Koma ngati simukuchita masewera olimbitsa thupi, mutha kunyamula makanema awa ngati pulogalamu yodziyimira panokha.

Kuphunzira pang'ono Anna Tsukur ndiwowoneka wofooka komanso kanema wotsika kwambiri. Koma kuchita bwino pamaphunziro sikukhudzidwa.

Kanema kuchokera kwa Anna Tsukur: Plank challenge

Vuto lamilandu sabata 1

Zochita: dzanja kukhudza phewa lamba, kawiri kukhudza bondo kulimbana chigongono mu thabwa, kwezani matako kuti thabwa pa zigongono.

Анна Цукур. Chizindikiro, 1, XNUMX.

Vuto lamilandu sabata 2

Kuchita masewera olimbitsa thupi: tembenuzani thupi cham'mbali ndikutuluka kwa dzanja mu kachingwe, kuzungulira koloza kumapazi opatuka mbali mu kachingwe, tembenuzirani matako ku thabwa.

Vuto lamilandu sabata 3

Zochita: dinani kawiri bondo lanu ndi chigongono chanu pachimake kuchokera kwa wokwera panja (yendani kutsogolo kuphazi), mutukula miyendo mu kachingwe kake.

Vuto lamilandu sabata 4

Zochita: mwendo ukwere mmwamba pamwamba pa zigongono, kusinthasintha kwa thupi cham'mbali ndikutenga mwendo panja (kulimbitsa thupi kochitidwa mbali zonse).

Vuto lamilandu sabata 5

Kuchita masewera olimbitsa thupi: gwirani bondo magolo onse awiriwo mu kachingwe, ndikulanda mapazi kumbali mu kachingwe kazitsulo, kuyenda patsogolo mu kachingwe, kukhomerera manja patsogolo pa kachingwe kake.

Vuto lamilandu sabata 6

Kuchita masewera olimbitsa thupi: tembenukira mbali yammbali ndikukhudza mapazi, kwezani mchiuno mmbali mwake, gwirani bondo kupita kugongono lakuthwa pazigongono.

Vuto lamilandu sabata 7

Kuchita masewera olimbitsa thupi: matako amakhudza pansi miyendo yake idawoloka, thabwa lolunjika pazigongono ndi mwendo wokweza (machitidwe omwe achita mbali zonse ziwiri).

Vuto lamilandu sabata 8

Posachedwa, Anna Tsukur watulutsa mphindi 8 zatsopano, ndiye vuto lomwe mutha kuchita milungu isanu ndi itatu.

Kuchita masewera olimbitsa thupi: kukoka bondo mosinthana ndi chigongono ndi phewa mu kansalu, ndikubweza miyendo mmbuyo ndi mbali ina ya lamba wa zigongono, kukoka Shin ndi mkono mu lambawo.

Mwina poyamba simudzatha kupirira zochitikazo kuyambira koyambirira mpaka kumapeto. Palibe chowopsa, tsiku lililonse inu patsogolo ndi kuwona kukula kwa mphamvu ndi kupirira. Pakutha sabata musanapite kumalo ena atsopano, mudzatha kuyendetsa mphindi yonse ya 8.

Kodi ndizotheka kuonda ndi vuto la Plank kuchokera kwa Anna Tsukur? Kuchita masewerawa pafupipafupi, mumalimbitsa minofu, kusintha kamvekedwe ka thupi, kuwonjezera mphamvu komanso kupirira. Koma kuti muchepetse thupi ndikuchotsa kunenepa kwambiri ndikofunikira kudya masana, ndiko kuti, kuwona kuchepa kwama caloric tsiku lililonse.

Ndemanga kuchokera kwa omwe adalembetsa ku Natalia:

Maphunziro ena osangalatsa Anna Tsukur

Ngati mukufuna kuphunzitsa Anna Tsukur, mutha kuyesa kanema wina wamavuto ndikuchotsa kunenepa kwambiri.

1. Bulu waku Brazil: ndichabwino kwa mawondo (18 min)

2. Kuchita masewera olimbitsa thupi kwa oyamba kumene (Mphindi 23)

3. Kuchepetsa thupi m'chiuno (Mphindi 10)

4.kulimbitsa thupi kwa Cardio osadumpha komanso osathamanga (mphindi 33)

5. Kuchita masewera olimbitsa thupi kwa abs otsika (Mphindi 14)

Nthawi zonse yambani kuchita masewera olimbitsa thupi ndikutentha ndikutha ndikumangirira. Zosankha kuchokera kwa Anna Tsukur:

Yesani pulogalamu yazingwe kuchokera kwa Anna Tsukur - mphindi 10 zokha patsiku la thupi lanu lochepa, lamphamvu komanso lamphamvu. Anna amakhalanso patsamba la facebook, pomwe amakhala ndi zovuta nthawi ndi nthawi zolemetsa. Tsatirani zosintha zake pamawebusayiti.

Onaninso:

Kuchepetsa, m'mimba, kumbuyo ndi m'chiuno

Siyani Mumakonda