Anita Lutsenko inika ukuwasebenzisa ngokufezekileyo ukunciphisa umzimba

Thatha mekela yaye imele ibe unyaka wonke, kungekhona nje phambi kokuqala kwexesha ukuhlamba. Wonke umfazi ubuncinane kanye ebomini exhausts ngokwakho ukutya, yaye emva kokulahlekelwa ubunzima - yi "asterisk" umsebenzi. Kufuneka kunye neekhilogram lako, hayi kakubi impilo yakho.

Yokuyenza ngokwakho

abasebenzi abanamava onokuthenjwa umzimba wakho, nguye lo ngumqeqeshi Anita Lutsenko. Ngokuqhelekileyo, nakwisiqingatha omhle besintu, ngaphandle kokuqwalasela imiphumo, iye yakhetha izenzo oluthandabuzekayo ukuba aqhumisele ngamanqatha. Kubalulekile ukuba ukumamela iingcebiso namacebo nabasebenzayo.

ukufaneleka guru awayihlangula

ngomfundisi imfanelo Famous osele inkqubo ngaphezu kwesinye ixesha "Zvazhenі ukuba schaslivі" waziwa nje eUkraine kodwa phesheya. Elwe yi Anita Lutsenko - yinkqubo evumela ukuba balahle le eekhilogram extra ndamthiya. uqeqesho Complex, eyenziwe ziingcali, zithandwa kakhulu ngenxa ukusebenza kwayo.

Eyona umdla - elwe Anita Lutsenko iza kuqhutyelwa ekhayeni lakho, eyona nto ibalulekileyo - ulandele nje zonke iingcebiso, kungekhona ukuba livila, ngoko ke umphumo akayi kuthatha ixesha elide. ukuzilolonga nganye uyakhawuleza, phantse ngaphandle kwesithuba: omnye umthambo ngokukhawuleza indawo ngomnye. Olu hlobo loqeqesho kuthiwa "CrossFit".

Ixesha ukuzilolonga yimizuzu elishumi elinesihlanu, elowo wenza ukusebenza amaqela kwezihlunu ezahlukeneyo. Yonke into yenziwe ngolandelelwano oluthile kwaye liphindwe kathathu. Musa ukulibala lo mgaqo engundoqo - lonke ukuzilolonga ngaphandle ukuphumla.

Ukuze baphumelele kwaye sifezekise iziphumo ezinqwenelekayo, wammisa phezu yokugcina yokuphila esempilweni. Njengabo bonke abafazi, Anita Lutsenko uye iimfihlelo yayo.

Sekretiki ngu Anita

Into yokuqala ukukhumbula - yokutya emva Amazing, enoba olambileyo awudutyaniswanga ahlukunyezwe. Uyakwazi kudla calories ngaphezu uchitha. Ukuba ulinda yindlala, umzimba uqalisa ukusebenzisa amafutha ukuba okunene udinga.

Qiniseka ukuba ukucwangcisa ngenyameko imibandela yakho yemihla ngemihla: ukutya kufuneka rhoqo, kodwa izahlulo - encinane. Kufuneka ukuba ibe ulawulo ukwenza ashushu-up - aya kukunceda ukuba ngokukhawuleza balahle umzimba. Le indlela inceda ukuphucula yokucolwa imini, leyo ethetha avuthayo wayedla ezingafunekiyo iza kuhamba ngokukhawuleza.

Anita Lutsenko licebisa ngamandla ukuba siyaqabela singazifihli, kodwa endaweni ukufumana umlinganiselo tape kwaye umlinganiselo umthamo wayo. ubunzima umzimba wenziwa components ezininzi - ulwelo emzimbeni, izicwili kwezihlunu uyadinga yethu kwithishyu.

Ngexesha ilahleko ubunzima kungcono esweni umthamo. Ukuthatyathwa ku ngeekhilogram 90, unokuba umzobo ebumfazi kunye neefom ezintle, kunye ezinobunzima, nithi, 60 kg ukuba umnini zesisu ndimbi.

Ngaphandle kwezemidlalo esebenzayo, kufuneka zilandele ngqo le unikezelo lwamandla oluchanekileyo (oko impumelelo rate 80%), ngoko nizalise isitokhwe zabo iziqhamo kunye nemifuno. Iiklasi Anita Lutsenko inokwenziwa xa ujonga inkqubo "Bonke bude elungileyo", kwaye kwenziwa ngalo naliphi na ixesha ekulungeleyo.

ashushu-up

Yima nkqo, iinyawo kufuneka ibe zamagxa-ububanzi ngaphandle, iinyawo enxuseneyo kwelinye ngokuyimfuneko. Izandla ukutsala phambili kwaye uqale ukuwela, kangangoko kunokwenzeka ukuyiphuza umva. Okulandelayo, wenze izangqa ezinkulu iingalo zakhe emva naphambili.

Yima nkqo, Wayitsala umlenze kwamadolo ke aa Incopho emgangathweni, isandla tsala isithende ukuya ezinqeni, nime kule ndawo imizuzwana malunga namashumi amabini. Kwelinye umlenze benze okufanayo.

Yima ngeenyawo zakho banzi kwinqanaba igxalaba, baqale ekuchopheni emlenzeni ngamnye amaxesha ezisibhozo ukuya kwezilishumi elinesibini. Ekupheleni ngokutsiba, abuyele umlenze ukuya kwindawo yokuqala, thatha begoba phambili xa kunokwenzeka ngaphandle eguqa ngamadolo. Nika ukudibanisa enqabeni emva ngamadolo kwaye uzame ukuqondisa emva kwakhe. Emva kancinci kuzityeneneza.

Anita Lutsenko lithethelela ukuba usebenzise kusasa - oko ikhawulezisa nethe, evuthayo izicwili nenqatha ziya kuba ngokukhawuleza. Kwaye nonke isigxina mini mood elungileyo.

ukususa esiswini

Bonisani ngu Anita Lutsenko liya kunceda ukuphelisa kuphela esesiswini ugly, kodwa kuya kuba luncedo kakhulu iinyawo. Phambi kokuqala uqeqesho oluphuculweyo kufuneka warm izihlunu zakho. Hand nesikhundla inkaba kwaye uqale sibaleka ndawo, amadolo akho yayichukumisa izandla yanjalo. Landela lo msebenzi malunga ngomzuzu omnye.

Emva koko ukuqala pereshagivaniya nge mqobo wasentsomini kunye ugobe amadolo. amanyathelo ezinjalo kufuneka umlenze ngasinye ukuze kwenziwe amaxesha amabini. Okulandelayo, yenza phambili wayama ngayo, eguqa kancinane amadolo zenu, Ungayami ngezandla zabo. Indawo kufuneka kuzinza, impumlo umoya Tsalani, apho siphefumla nengxolo ngomlomo wakhe. Tsala i isisu ukubamba umoya wakho. isisu sakho kufuneka, njengoko bathi, ukunamathela ngasemva, uphinde amaxesha malunga-10.

Ezintathu kwenye

Iiklasi Anita Lutsenko icebisa iseti olulandelenayo iqela elithile isihlunu okanye amaqela eziliqela ngaxeshanye. Ngoko, usebenza kwi-ndaba, izihlunu emqolo kunye esinqeni. Twabulula imilenze yakho ngokubanzi kangangoko kunokwenzeka, ukuze iinzwane zakho wakhangela kumacala ahlukeneyo, kwaye uqale ekuchopheni izihlandlo ezilishumi elinesihlanu. Ngoko nangoko ukuthatha ugxininiso elele, kuba zombini ukutyhala-ups, kuphela amadolo ukuphumla nxamnye emgangathweni. Ucinezele izihlandlo ezilishumi elinesihlanu.

Ngoko alale ngomqolo, osesinqeni sakho kufuneka sibe ngokucacileyo phezu emgangathweni, kwaye khuphela umatshini zakudala (izihlandlo ezilishumi elinesihlanu).

Kuyimfuneko uphindwe yonke entsokothileyo izihlandlo ezithathu. Phambi kokuba uqale ukuzibandakanya inxaxheba kwezemidlalo, Anita icebisa kusoloko udibane nogqirha wakho, njengoko abathile imisebenzi ukuze contraindicated.