Anita Lutsenko anokupa inobudirira muviri uremu

Zvichengetedze uye muviri anofanira yegore, kwete pamberi kutanga kugeza mwaka. Mukadzi wose kanenge kamwe muupenyu exhausts pacharo zvokudya, uye pashure pokurasikirwa uremu - "chinhu asiterisiki" basa. Vanoda uye makirogiramu kurasikirwa, uye kwete kukuvadza utano hwako.

Kuzviita Yourself

Nyanzvi ruzivo vanogona kuvimbwa navo muviri wako, ndiye murairidzi Anita Lutsenko. Kazhinji, yakaisvonaka hafu revanhu, pasina nokufunga migumisiro, akaita kuita mubvunzo zviito kuti apise mafuta. Zvakakosha kuteerera mazano uye anonyengera ari nyanzvi.

kugwinya Guru anouya kuzonunura

Famous kugwinya murayiridzi ari kare kupfuura mumwe mwaka chirongwa "Zvazhenі kuti schaslivі" anozivikanwa kwete chete muUkraine asiwo kwose. Slimming pedyo Anita Lutsenko - iri chirongwa unokubvumira kubvisa vaivengwa mamwe makirogiramu. Kurovedza Complex, yakataurwa nyanzvi, yakakurumbira zvikuru nokuda kubudirira kwayo.

The dzinonakidza zvikuru - slimming Anita Lutsenko ichaitwa pamusha wako, chinhu chikuru - kungotevera vanorumbidza zvose, kwete kuti simbe, ipapo mugumisiro anozviramba refu. Mumwe Workout anokurumidza, potse pasina zvikamu: mumwe muviri nokukurumidza ne mumwe. Izvi mhando kudzidziswa anonzi "CrossFit".

Ya Muchiitwa iri maminitsi gumi, mumwe nomumwe anoita kushanda mumapoka tsandanyama zvakasiyana. Zvose zvinoitwa yakananga kutevedzana uye inodzokororwa katatu. Musakanganwa huru musimboti - the Workout yose pasina zororo.

Kuti ubudirire uye kuzadzisa zvinodiwa zvabuda, akazvigadza pamusoro tiine utano hwakanaka. Kufanana nevakadzi vose, Anita Lutsenko ine zvakavanzika ayo.

Sekretiki ne Anita

Chinhu chokutanga kuyeuka - haana kudya pashure Workout, pasinei nzara musiri vakatambudzwa. Unogona zvinodya macalorie kupfuura iwe shandisa. Kana iwe mira nzara, muviri unotanga kushandisa mafuta reserves kuti chaizvoizvo unofanira.

Iva nechokwadi kuti kunyatsoongorora ronga zuva nezuva: Kudya inofanira kugara, asi migove - diki. Tinofanira kutora mutemo kuita ushamwari-up - vachabatsira kuti nokukurumidza kubvisa yokufutisa. rudzi urwu zvinobatsira kuvandudza muviri zuva, iro rinoreva unopfuta kilos zvisingadiwi achaenda nokukurumidza.

Anita Lutsenko rinokurudzira zvakasimba kuti anorwisa kuviga, asi pachinzvimbo wana kuyera tepi uyere inzwi rayo. uremu muviri rinoumbwa zvakawanda zvinoti - imvura edu muviri, tsandanyama rinenge uye mafuta tishu.

Panguva uremu zvakanakisisa kuongorora vhoriyamu. Kusarudza panguva 90 makirogiramu, unogona kuva womanly mufananidzo rine siyana, uye ane uremu, muti, 60 makirogiramu kuva muridzi yakanyangara dumbu.

Kunze basa mitambo, unofanira kuomerera zvakarurama simba nerubatsiro (ndiko 80% wokurarama), saka muzadze padanda ravo michero uye miriwo. Classes Anita Lutsenko kunogona kuitwa kana kuona chirongwa "All bude akanaka", uye kunogona kuitwa chero yakakunakira nguva kwamuri.

kwoushamwari-up

Twasu, tsoka vanofanira kuva papfudzi-upamhi oga, tsoka zvaivapowo mumwe hazvo. Hands kweva mberi uye vanotanga kuyambuka, kure sezvinobvira achitora kwavari shure. Next, kuti makuru yeChina ake maoko nokuku.

Twasu, zvakabaya gumbo kuti ibvi akanga perpendicular pasi, ruoko kudhonza chitsitsinho kuti magaro uye kumira panzvimbo iyi masekonzi vanenge makumi maviri. Kune rimwe gumbo vadarowo.

Mira netsoka dzenyu kupfuura pabendekete pamwero, vanotanga squat nechimwe gumbo kuti vasere gumi nguva. Panoperera ari kusvetuka, kumudzorera gumbo pokutangira chinzvimbo, tora rimwe mberi vanobwembura kana zvichibvira pasina kupfugama mabvi. Hand batanidza kuimba yemauto shure mumabvi uye vachiedza kugadzirisa musana wake. Pashure zvishoma nezvishoma ruramisa.

Anita Lutsenko rinokurudzira kuti iwe muchibayiro mangwanani - nayo ukurumidze iri muviri, ichipfuta mafuta zvinyama achava nokukurumidza. Uye iwe zuva rose rokuchengeta afare.

bvisa nedumbu

Exercise kubudikidza Anita Lutsenko achabatsira kubvisa kwete chete yakanyangara dumbu, asi achava rinokosha nokuda tsoka. Risati ratanga kunowedzera vachidzidziswa vanofanira anodziya tsandanyama dzako. Hand nzvimbo panguva guvhu uye kutanga basketball munzvimbo, nemabvi ako anofanira kubata maoko rave. Teverai basa pamusoro miniti imwe.

Zvadaro chitanga pereshagivaniya kuburikidza zvekunyepera chipingamupinyi vakakotamisa mabvi. Matanho akadaro mumwe gumbo kuitwa nguva vanenge makumi maviri. Next, kuita mberi rakaonda, zvishoma achipfugama enyu, uye kuvimba pamaoko avo. The nzvimbo inofanira igadzikane, mhino fema mhepo, pakwakanga ruzha exhale nomuromo wake. Kudhonza dumbu uye kuchengeta mweya yenyu. dumbu rako vanofanira, sezvo vachiti, kuomerera musana, kudzokorora vanenge 10 nguva.

Three mumwe

Classes Anita Lutsenko kunoratidza kuva kurovedza nokuda imwe boka mhasuru kana mapoka akawanda panguva imwe chete. Saka, kushanda venhau, tsandanyama ari shure uye muhudyu. Kuparadzira makumbo ako sezvo sevanoshamira zvichibvira, saka kuti zvigunwe zvenyu akatarira kwakasiyana-siyana, uye vanotanga squat nemashanu nguva. Zvino pakarepo kutora kusimbisa nhema, nokuti vose vanosiya kupota, mabvi chete kuzorora pamusoro paburiro. Press gumi nguva.

Zvadaro nhema kumusana kwako, zviuno zvenyu zvinofanira kuva pachena kuzorora pasi, uye Download zimbabwe wokudhinda (gumi times).

Zvakakodzera kudzokorora rose rakaoma kuti katatu. Usati dzinotanga vachishingaira kuita mitambo, Anita anokurudzira nguva dzose bvunza chiremba wako, sezvo vamwe zviitwa anogona contraindicated.