Inselelo yePlank evela ku-Anna Tsukur: thuthukisa umzimba wakho ngemizuzu eyi-10 ngosuku!

Ukubuyekezwa kohlelo Inselelo yePlank elungiselelwe ngokuya ngezicelo eziningi ezivela kubafundi bethu abathembekile. Lokhu kusho ukuthi ukuqeqeshwa u-Anna Tsukur usezisungulile futhi wakhula wathanda umbuthano obanzi wabantu abathintekayo.

U-Anna Tsukur - umqeqeshi waseKiev, othuthukisa izinhlelo ezisebenzayo zokwehlisa isisindo somzimba nomzimba. Ugcina isiteshi sakhe sevidiyo ku-youtube esivele sinabhalisile abangaphezu kwezinkulungwane ezingama-30. Kuzinhlelo zabo u-Anna akasebenzisi enye imishini, konke ukuqeqeshwa kunesisindo somzimba wakhe futhi kungenziwa ekhaya.

Bona futhi amanye amaqoqo ethu:

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  • Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting
  • Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
  • Ukuqeqeshwa kwe-TABATA okungama-20 ngolimi lwesiRussia kusuka ku-Anelie Skripnik
  • I-FitnessBlender: ukujima okulungele okuthathu
  • Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting

Inselelo yePlank evela ku-Anna Tsukur amasonto ayi-7

IPlank ingenye yezindlela zokuzivocavoca eziphumelela kakhulu ezinesisindo somzimba wakhe, esisebenzisa imisipha eminingi kakhulu. Iphumelela ikakhulukazi uzosebenza imisipha yesisu kanye namagxolo, amahlombe, izingalo, emuva nezinqe. Ngaphezu kwalokho, ipulangwe liqinisa imisipha yokuzinza esekela umgogodla wakho. Ama-trim avamile anciphisa ubungozi bokulimala futhi athuthukise ukuma komzimba.

Ibhande: ungazenza kanjani + izinhlobo ezingama-45 zama-laths

U-Anna Tsukur unikeza ukusebenzisa okufushane okungu-7 kwemizuzu engu-8 lilinye, ngokususelwa emapulangweni: ipulangwe ezindololwaneni, ipulangwe ezandleni, ipulangwe eliseceleni, nokuguqulwa kwabo okuhlukahlukene. Ikilasi elilodwa liqhutshwa isonto lonke. Ukuzivocavoca kulula kakhulu ngesakhiwo: uzothola izivivinyo ezi-3 noma ezi-4 eziphindaphindwe emathangeni ama-3 noma ama-4 (kuya ngevidiyo). Ukuzivocavoca imizuzwana engama-30 edlule, bese kuphumula imizuzwana engu-10 bese ushintshela ekusebenziseni okulandelayo.

Inselelo yePlank evela ku-Anna Tsukur inezinzuzo eziningi:

  • Ukuthuthuka kokuxaka isonto nesonto.
  • Amakilasi athatha imizuzu eyi-8 kuphela.
  • Ukuzivocavoca okufinyelelekayo nokuqondakalayo, kepha kusezingeni eliphakeme kakhulu futhi kuyasebenza.
  • Ungenza lezi zivivinyo ngaphandle kwevidiyo, eyanele ukuba nesibali sikhathi.
  • Ifomethi yokusebenza elula kakhulu.
  • Umqeqeshi omuhle futhi okhuthazayo.
  • Uhlelo ngesiRashiya!

Ngakho-ke, uzothola ukuqeqeshwa kwamaviki angu-7 imizuzu engu-8, okudingeka ubhekane nakho nsuku zonke. Ungaqeqesha nganoma yisiphi isikhathi sosuku. Okufanelekile, ukuqhuba ividiyo yenselelo ngemuva kokuzivocavoca okuyinhloko, kuzoba ukuphela okuhle kwekilasi lakho lokuqina. Kepha uma ungenzi omunye umsebenzi womzimba, ungaphatha lawa mavidiyo njengohlelo oluzimele.

Ukuqeqeshwa okuncane u-Anna Tsukur yizithombe ezibuthakathaka ezinhle nevidiyo esezingeni eliphansi. Kepha ukusebenza koqeqesho akuthinteki.

Ividiyo evela ku-Anna Tsukur: Inselelo yePlank

Isonto lezinselelo zeplank 1

Ukuzivocavoca: isandla thinta umucu wehlombe, uthinte kabili idolo ulibhekise endololwaneni ephambene ngepulangwe, phakamisa izinqe uye epulangweni endololwaneni.

Анна Цукур. Isingeniso челлендж, неделя 1.

Isonto lezinselelo zeplank 2

Ukuzivocavoca: phendulela umzimba emaceleni ngokuvuka kwesandla ebhandeni, ukujikeleza kwecala ezinyaweni eziphambukisa ohlangothini ngentambo, vula izinqa zibe yipulangwe endololwaneni.

Isonto lezinselelo zeplank 3

Ukuzivocavoca: thepha kabili idolo lakho ngendololwana yakho ku-strap kusuka kumqali wangaphandle (hamba unyawo uye entendeni yesandla), uphakamise imilenze kubhande endololwaneni.

Isonto lezinselelo zeplank 4

Ukuzivocavoca: umlenze uphakamise epulangwe endololwaneni, ukuzungeza komzimba emaceleni ngokuthunjwa komlenze wangaphandle eplankini (ukuzivocavoca okwenziwe ezinhlangothini zombili).

Isonto lezinselelo zeplank 5

Ukuzivocavoca: thinta idolo zombili izindololwane ebhandeni, izinyawo zokuthumba ziye ohlangothini lwebhande ezindololwaneni, uhambe uye phambili ngebhande, shaya izandla phambili ngebhande ezindololwaneni.

Isonto lezinselelo zeplank 6

Ukuzivocavoca: phenduka ohlangothini lweplanga bese uthinta izinyawo, phakamisa izinkalo phezulu ohlangothini, uthinte idolo kuye endololwaneni ohlangothini lweplangwe ezindololwaneni.

Isonto lezinselelo zeplank 7

Ukuzivocavoca: izinqe zithinta phansi imilenze yakhe iwele, ipulangwe elimile endololwaneni ngomlenze ophakanyisiwe (ukuzivocavoca okwenziwe ezinhlangothini zombili).

Isonto lezinselelo zeplank 8

Muva nje, u-Anna Tsukur ukhiphe umzuzu omusha ongu-8, ngakho-ke manje inselelo ongayenza amasonto ayisishiyagalombili.

Ukuzivocavoca: ukudonsa idolo ngokushintshelana endololwaneni nasemahlombe entambo, ukuthumba imilenze emuva nasehlangothini entanjeni endololwaneni, kudonsa uShin ngengalo ebosheni.

Mhlawumbe ekuqaleni ngeke ukwazi ukumelana nomsebenzi kusukela ekuqaleni kuze kube sekugcineni. Akukho okubi, nsuku zonke uzothuthuka futhi ubone ukukhula kwamandla nokukhuthazela. Ekupheleni kwesonto ngaphambi kokuqhubekela ezingeni elisha, ngokuqinisekile uzokwazi ukusebenzisa lonke imizuzu engu-8 ephelele.

Kungenzeka yini ukunciphisa isisindo ngenselelo yePlank evela ku-Anna Tsukur? Ukwenza njalo lezi zivivinyo, uqinisa imisipha, uthuthukise ithoni yomzimba, wandise amandla nokukhuthazela. Kepha ukwehlisa isisindo nokususa isisindo esiningi kubalulekile ukuthi kudliwe phakathi nosuku, okungukuthi, ukubona ukusilela okuphelele kwekhalori yansuku zonke.

Impendulo evela kubabhalisi bethu uNatalia:

Okunye ukuqeqeshwa okuthakazelisayo u-Anna Tsukur

Uma unentshisekelo yokuqeqesha u-Anna Tsukur, ungazama enye ividiyo yezindawo ezinenkinga futhi ulahle isisindo esingeqile.

1. Imbongolo yaseBrazil: kuphephile emadolweni (imizuzu engu-18)

2.Ukuzivocavoca okusebenzayo kwabaqalayo (imizuzu engama-23)

3. Ukwehlisa isisindo emathangeni (imizuzu eyi-10)

Ukuzivocavoca kweCardio ngaphandle kokugxuma futhi kungagijimi (imizuzu engama-4)

5. Ukuzivocavoca kwe-abs ephansi (imizuzu eyi-14)

Njalo qala ukuzivocavoca ngokufudumala bese uphela ngokuqina. Izinketho ezivela ku-Anna Tsukur:

Zama uhlelo lwezintambo ezivela ku-Anna Tsukur - imizuzu eyi-10 kuphela ngosuku ngomzimba wakho omncane, oqinile futhi onamathoni. U-Anna ubuye asebenze ngekhasi ku-facebook, lapho enza khona izinselelo ezithokozisayo zokwehlisa isisindo. Landela izibuyekezo zakhe kumanethiwekhi omphakathi.

Bona futhi:

Ukuncipha, Isisu, Emuva nangokhalweni

shiya impendulo