Workouts with Anna Kurkurina for drying the stomach and sides

Anna Kurkurina workouts for all muscle groups

The coach claims: for quick results, it is important to work to the limit, to do the maximum number of approaches.

1. You will need dumbbells weighing one and a half to two kg. We hold a dumbbell in our hand, with our legs spread wider than our shoulders. A half-squat is performed, the knees are turned strictly to the right and left, the arm is bent at the elbow, and the back is kept straight. Then a turn to the left is performed with the whole body, the left knee should not touch the floor, bend it at a right angle. The right foot stands on its toe. The hand with the dumbbell was extended forward. We return to the starting position. Now we change the hand and the side of the tilt. It is recommended to start with 20 repetitions and then increase the number. This exercise will dry out and strengthen the back muscle groups. Helps to “dry” (without causing them to grow) the muscles of the thighs, buttocks, and all the muscles of the arms.
2. The exercise is performed standing on all fours, the back should be straight. The left leg is extended back, fixed in this position, the knee should not be bent. Then we move our leg to the left until it stops. Return to original position. The gluteal muscles should be constantly tense, the leg moves parallel to the floor. After 20 approaches we change legs. Upon completion, we take a sitting position on our knees, rest our hands on the floor, turn our hips to the right, then to the left, alternately stretching and relaxing tense muscles after intense exercise. The exercise “dries out” the buttocks, thigh muscles, and lower legs.
3. The starting position is similar to that described in the first exercise. Bend your body over the floor at an angle of 450. The buttocks and back should be tense. We take a dumbbell in our left hand, bend the arm at the elbow, then sharply stretch it out and bend it again. Then we change the hand. The legs, neck, arms and deltoid muscles of the back are worked out and dried.

Warm-up exercises

The warm-up that precedes the main training program consists of familiar and simple exercises. Anna Kurkurina specially developed her weight loss method in such a way that everyone could do it, regardless of their level of training. Kurkurina suggests the following as warm-up exercises:

• rotate the pelvis clockwise, then in the opposite direction;
• do 30 squats, you don’t need to go very deep, your back is straight;
• tilting the body first to the right and left, then forward and backward, the knees do not bend when performing the exercise;
• do 30 jumps on your toes, you need to try to reach with the top of your head;

running in place for a couple of minutes; lunges, it is important when performing this exercise to squat until both legs are bent at a right angle.

If after such a load you still do not feel a feeling of “burning” in the muscles, you should increase the number of repetitions. The muscles must warm up greatly to avoid further injury and get the maximum effect from the workout.

Childhood and youth

The future athlete spent her childhood in Kramatorsk, in the Donetsk region. Anna Kurkurina was born on August 25, 1966. The woman recalls that she grew up as a weak girl, not at all athletic. At the same time, nature “rewarded” Anna with a non-standard figure for a woman: massive shoulders and narrow hips from an early age made the girl feel embarrassed about her own body and hide behind baggy clothes.

Athlete Anna Kurkurina

Strong complexes due to her appearance constantly kept Anna Kurkurina in suspense, preventing her from making friends with her peers: the girl only expected ridicule from them. Perhaps that is why, after graduating from school, Anna decided to connect her own life with animals and went to study at the Vasyl Stus University in Donetsk, choosing the Faculty of Biology.

After university, Anna moved to the city of Nikolaev, where she got a job as a biology teacher at a school. After some time, Anna Kurkurina realized her old dream - she became an employee of the city zoo, where she spent her time free from school.

Anna Kurkurina in childhood

Later, the woman admits that working with animals has greatly changed her character. Anna constantly had to carry weights, clean cages, and even independently feed the cubs who refused to drink their mother's milk. However, this work, which many people see as impossible, worked a miracle for Anna Kurkurina. The girl gained confidence in her own strengths: both moral and physical.

Anna also had pleasant responsibilities: the girl had to independently prepare photo and video reports on the condition and behavior of animals. Some of the shots taken by Anna Kurkurina turned out to be so funny that the girl sent the filming to the “Your Own Director” program with Alexei Lysenkov, and even repeatedly took first place.

Anna Kurkurina now

Now Anna Kurkurina continues to constantly train and train other people, helping them become stronger and healthier. In 2020, a woman posted a touching video online, demonstrating the result of her own efforts: a boy diagnosed with cerebral palsy, after two years of classes, can already walk independently and confidently.

Anna Kurkurina in 2017

Anna's army of admirers and admirers, who have achieved results thanks to the advice of a female athlete, is growing steadily. Kurkurina herself, smiling, declares that sport works real miracles.

Training for beginners from Anna Kurkurina

Like a number of other authoritative athletes and world-famous doctors (Kurkurina, who was born a very weak, sickly, and also extremely unattractive girl, managed to become the strongest woman on the planet), the author of the method states that with its help it is possible to completely defeat scoliosis, by at least among schoolchildren. The main thing is to exercise EVERY DAY, strictly follow all the instructions of the trainer and under no circumstances quit exercising due to unpleasant pain.

Anna Kurkurina offers the following program:

Warm-up part of the workout

The entire warm-up should be devoted to relaxing your back. The best way to do this is to get down on all fours and slowly move in this position in any direction for 10 to 15 minutes. The horizontal position of the spine is the main reason that not a single animal (even the slowest) on the planet exhibits even the slightest manifestations of scoliosis.

Next, it is recommended to perform the following simple exercises:

1. Stand up straight, lower your arms, and while taking a deep breath, slowly extend them to the maximum - then fix this position for 5 seconds and return to the starting position.
2. Start circular movements with your shoulders (doing 5-10 rotations, first in one direction and then in the opposite direction).
3. Stretch your arms horizontally, with your palms, then stretch your fingers to the sides as much as possible, fix this position for 5 seconds and return to the starting position.
4. Place your hands behind your back, clasp your fingers and slowly pull them back and as far as possible.
5. Start bending forward with your arms stretched out in front of you (5-10 times);
6. Sit down slowly the same number of times.
7. Lie on your back and pull your knees to your stomach (5-10 times).

Main part of the workout

Stage 1 – standing:

• put your fingers on your shoulders and begin rotating movements with your elbows - very slowly, but with maximum amplitude;
• Just as slowly pull back the shoulder bent by scoliosis several times - while raising the opposite shoulder;
• on a deep breath, stretch your whole body upward, rising on your toes;
• As you exhale, lower yourself just as slowly.

Stage 2 – lying down:

• imitate the movement of the legs by rotating the pedals of a bicycle;
• the same imitation of the movements of the opening and closing blades of scissors;
• stretch our whole body, throwing our arms back;
• resting our palms on the floor, we raise our legs, then spread them, in the same two movements we return to the starting position;
• perform twisting 5-10 times (the body tilts in one direction, the leg bent at the knee on the opposite side - in the other);
• we turn over face down, lean on our bent arms and slowly and as high as possible pull our head and shoulders back;
• in the same position we imitate “frog swimming” on the floor.

Stage 3 (completely developed directly by Kurkurina):

• “half push-ups” – legs from the knee and below remain on the floor;
• “wheel” - lie on your stomach and, leaning on your hands, bend your back and roll your body;
• “hang” - hanging on the crossbar, tighten your body very slightly (your arms hardly bend at the same time);
• “lying jump” – straighten your arms from a lying position, and then “jump” slightly, lifting your palms off the floor.

Only a doctor can give permission for the last exercise. If you are ready for it, you will be able to handle more complex exercises according to Anna Kurkurina’s method (but only after carefully studying the technique of performing them using the appropriate videos).

The final part of the workout

• walking on toes, with periodic slow raising of arms and then lowering them (up to 1 minute);
• walking with your hands behind your back and clasped (up to 1 minute);
• walking with arms extended forward and periodically alternately raising the knees high (up to 1 minute).

In conclusion, you need to stop and several times, already standing, raise your arms on a slow, deep breath, and lower them on the same exhale.

How does Anna Kurkurina's weight loss system work?

Former high school biology teacher, and now a famous coach, powerlifting champion and “the strongest woman on Earth” Anna Kurkurina proved that age and initial physical data do not matter when starting sports.
Her achievements inspire and motivate her to work on her own body, and the press has repeatedly asked about the path she has traveled. But few people know what kind of work is required to obtain such results. The system is based on a combination of food and physical activity. The main component in food should be protein, as it is the main building material in the body. Constant home or gym training is the second mandatory part of Anna’s method. The athlete has developed several complexes that affect various problem areas and put them in order.

When creating a menu to achieve the planned results, you must follow several important points:

• Meals should be fractional. At least 4 meals a day, optimally 5-6, food should enter the body slowly.
• Drink plenty of water: it helps flush toxins and waste from the body, which helps in losing excess weight.
• The predominance of protein in food helps increase the elasticity of the skin and muscles. If there is a lack of this element after training, the body begins to burn all protein, including muscle protein. When creating a menu, you should remember that no more than 30 grams of protein are absorbed in one meal.
• Carbohydrates are possible, but only in the first half of the day for better absorption. Anna does not recommend including bread and cereals in your diet.
• Food should not be washed down; in this case, the gastric juice is diluted and, accordingly, the digestion process worsens.
• The first meal of the day, breakfast, must contain protein. It doesn’t matter whether it’s a cocktail or a full meal, with this approach you won’t feel hungry for several hours, and the body will receive the necessary amount of nutrients.
• It is forbidden to eat immediately after exercise; at least an hour must pass for the body to cope with the waste of energy.
• The last meal of the day should be at least 3 hours before bedtime. A big misconception is the habit among girls of “not eating after 6.”

To create the correct menu, you need to calculate the number of elements for nutrition. How to arrange KBJU by day?

The amount of proteins, fats and carbohydrates is calculated individually, based on the initial parameters of the person and ending with the desired results. By following all the above rules, you can get lean or gain the planned muscle mass.

Anna Kurkurina's exercises, aimed at developing muscles, are gentle on the cardiovascular system and joints. By listening to her advice, you can not only lose weight, but also improve your health.

Sport

Sports in the biography of Anna Kurkurina also appeared thanks to work at the zoo: the woman decided that hard physical work required good athletic shape, and went to the gym. At first, Anna, like all girls, tried to master gymnastics and aerobics. However, the intensity and pace of such a load seemed insufficient to Kurkurina, and Anna began training with men.

Anna Kurkurina in her youth

After some time, Anna Kurkurina began helping the coach draw up training and exercise programs for newcomers to the sports club, and then began to train those who wanted to on her own. It is worth noting that there were actually many applicants: Anna showed herself both as a purposeful athlete and as a sensitive and attentive mentor.

Anna Kurkurina in a swimsuit

In 1998, Anna Kurkurina decided to fulfill another dream: the woman opened her own sports club called “Baghira”. Kurkurina’s own business turned out to be successful: clients and clients, satisfied with the results, brought friends.

In parallel with her work at the club, Anna Kurkurina began running a channel on YouTube. The woman filmed workouts and gave useful advice to those people who want to put their own bodies in order, accustom their bodies to proper nutrition and daily exercise. Anna Kurkurina's original fitness system is useful both for beginner athletes and for those who already know what it means to “pump up the collar area” and “correct the withers.”

It seemed that life would now go on as usual. However, fate soon presented Anna with another gift. It all started with a random TV report: Kurkurina saw a video about a girl who was called the strongest in the world. From that moment, Anna admits later, a new dream settled in her heart - to become the strongest woman. First in Ukraine, and then, if possible, in the world.

Anna Kurkurina with a barbell

At that time, Anna Kurkurina was already 40 years old. But age did not stop the woman: Anna had confidence that every goal was achievable. Anna Kurkurina began to train even more intensely. The woman’s arms, back, stomach and buttocks became more and more muscular, and proper drying helped to achieve an impeccable appearance.

Two years later, the woman achieved her goal: Anna was recognized as the strongest woman in the world. In 2008, 2010 and 2012, Anna Kurkurina became the absolute world champion in powerlifting (a powerlifting event that requires the athlete to squat with a barbell, lift the barbell off the platform and lift the barbell from a prone position).

Anna Kurkurina

Due to constant training, Anna’s body became similar to a man’s, but Kurkurina was not embarrassed by this fact. In one of the interviews, Anna commented on her own appearance:

This is how, ironically, the flaws in her figure, which brought her to tears in her youth, became Anna Kurkurina’s main advantage in adulthood.

Military style vest and top with…

To maintain a slim figure, it is enough to regularly follow only two rules: the first is to eat a balanced and rather limited diet, and the second is to physically load the body. Both rules are feasible, but difficult, then you want “cookies, buns and sweet cheesecakes”, then you are too lazy to do exercises, and if the desire to eat coincides with laziness... Fortunately, moments of enlightenment, when the desire to warm up intersects with the reluctance to overeat at night, periodically occur , and here the main thing is to quickly jump into the rush and, with a good trainer, bring your favorite carcass into divine shape.

My moment (hallelujah and ugh three times, so as not to jinx it) seems to have arrived. Proper nutrition is, in general, a simple matter, but exercise...

All trainers write and say: muscles very quickly get used to certain types of load. To avoid this, you need to constantly change the sequence of exercises, tempo, weight (if dumbbells or other weights are involved), in general, surprise the muscles. Training according to video exercise complexes completed many times is a dead end. Muscles get used to certain exercises and stop responding to them. Remembering this rule, I decided to scour YouTube and find something really tasty for my overweight body,” and I found it!

Who hasn’t read Lena Miro’s favorite mantra: “if you haven’t built a muscular frame by the age of 30, then you’ll remain a pig forever”? Forget it! Anna Kurkurina got serious about building her body at the age of 40. Is there anyone who wants to doubt that everything is fine with her muscular frame?

The 46-year-old world champion powerlifter once taught high school biology and cared for animals at the zoo. No, I didn’t wash hamsters’ cages, but I nursed tigers, wolves and other large cubs.

As Anna herself admits, it was her figure that brought her to the gym.

“When I realized that my internal content and external content slightly did not coincide, when I came to the store, here I was a size “C”, and at the bottom “El”, well, I felt discomfort. This gave rise to complexes of figure imperfection, and I was like a pear, small at the top and big at the bottom.” (With)

And after just six months, Anna decided that she would become the strongest woman in the world. And it did!

As for appearance, it is better to quote the words of Anna Kurkurina:

“Well, they tell me there, “Man, take the money!” I took it and went, why should I stand and explain who I am? Who cares? Compared to many men, I look natural, more of a man than they are. But that's their problem, not mine. I am the strongest woman, but what should I look like, dystrophic? What should I use to bench press?” (With)

As Kozma Prutkov said, a specialist is like gumboil, its completeness is one-sided. Maybe so, but for me personally now Kurkurina is the ideal coach in all respects.

— Anna is a teacher by training and you can really feel it

— During training, Anna explains the nuances of proper nutrition, etc.

— All workouts are accompanied by detailed analyzes of the starting positions, the loads are spelled out and lightweight options are offered if there are problems with the back, knees, lower back, etc., which is more important for me now than ever.

“Personally, I like that all her workouts are not staged. There are real women in the gym, some fatter, some slimmer, some from scratch, some already trained - all this is very vital and perfectly motivating.

— All workouts combine cardio, strength and static exercises.

And overall she's just awesome! There is no womanism in Kurkurina (I don’t know how to explain, watch the video and it will become clear) - everything is clear, concise, to the point and with humor.

I have been following her training since August 31, 4 times a week for 40-50 minutes. To date, I have lost 4 cm in the waist and 2.2 kg of body weight.

Today I’ll tell you about the sets of exercises that I have already done. Usually I select a new program each time, part from one workout, part from another, depending on the condition and previous loads.

Warm up.

From 0:30 to 5:45

A dynamic warm-up that can easily pass for cardio. To be honest, after the first time my sides hurt so much that the next day I had to do a calmer warm-up in order to somehow start moving, but it is important to do it with the intensity and speed that Anna, and not her students, shows.

Warm-up 2.

From 0:30 to 6:40 Calm warm-up, more stretching. When everything hurts “after yesterday,” that’s it.

Press. "System 100".

The essence of the system is to do 10 sets of 10 times, which gives a total of 100. The goal of the training: a flat stomach and a thin waist. The main idea that Anna voices throughout the entire workout is “women don’t need to pump up their abs!” What do you need? Let's see!

Drying thighs and abdomen.

Super workout. 4 exercises. By changing the speed of execution, dynamics and weight, you can do at least 40 minutes.

Butt and legs.

There are also several exercises that, in different dynamics, can add load to the entire workout.

And super exercises for quick weight loss .

Everything works. Great cardio.

I do without push-ups on the horizontal bar, for lack of one, but I still work until my knees tremble.

And for dessert: a quick way to lose weight with cognac and lemon from Anna Kurkurina.

From 11:50

For those who can’t watch, briefly: “Cognac and lemon. Instead of dinner, 2 hours before bedtime, 100 grams of cognac, take a lemon, cut into slices, without sugar, and within an hour, pay attention to the hour, not immediately, not in one gulp, a sip of cognac, 2-3 slices of lemon. Lemon neutralizes alcohol, alcohol neutralizes citric acid so that the walls of the stomach are not irritated. We, athletes, take off weight before competitions and dry out the fat under the skin in order to reduce our weight category. Of course, you can’t abuse this, but sit for two weeks, 6-8 cm in the waist, well, if you have large fat reserves, they go away.” (With)

This, of course, is just the beginning, I think in the near future I will share interesting training from Anna Kurkurina.

More on the topic:

How I lose weight: month one

How I lose weight: month two

How I lose weight: month three, habit formation

How to maintain weight after losing weight: problems, mistakes and solutions

Photo: niklife.com.ua, bugaga.ru, fb.ru

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Anna's nutritional principles

Anna Kurkurina recommends that her clients build their nutrition plan according to the following principles:

1. The body should never starve, as this promotes fat accumulation. The maximum break between meals is 3 hours.
2. If you really want to eat something, you can have snacks between main meals. During snack time, you can eat fruit and drink protein shakes.
3. You can consume no more than 30 grams of protein per meal. They are contained in 200 grams of cottage cheese, 150 grams of beef, 4 eggs.
4. Protein shakes should be consumed every day, both before and after training.
5. Carbohydrates can only be eaten in the morning, and in the afternoon and evening it is forbidden to eat anything other than protein foods. Everything that is eaten along with proteins for lunch and dinner will be deposited under the skin as fat.
6. You can exercise only an hour after your last meal. You can eat food only an hour after training.
7. Every day you need to drink at least three liters of water. The feeling of thirst is unacceptable, because it indicates dehydration of the body. You need to drink a glass of water every hour.
8. To burn fat, you need to drink a glass of cognac with lemon every evening. The goal here is not to get relaxation from drinking alcohol, but to get rid of fat. The bottom line is that lemon completely neutralizes the effect of alcohol, and the mixture of lemon and substances contained in cognac burns fat very well. It is necessary to drink cognac not in one gulp, but over the course of an hour, prolonging the pleasure.

Video of exercises in the collar area

Sedentary life affects the whole body, but most of all the collar area and back. And strength exercises will not always work out these problem areas.

The collar area requires our attention, and Anna Kurkurina understands this perfectly, inviting her fans to perform exercises for the withers shown in this video. With clever notes and a few essential tips on how to remove the withers, she conducts a lesson with the audience and those who dare to take care of the other side of the screen.

Another workout with dumbbells is devoted to the collar zone:

Your neck and upper back will thank you for the workout, and after the first exercises you will feel the effectiveness of the method. You just need to get the blood flowing in the muscles where you need it, and you will forget about headaches and salt deposits.

The peculiarity of these classes is that they are best done every day. A few minutes a day to forget about the withers - agree, it’s worth it!

Often a dilemma requires a complex solution. That is why in the second video Kurkurina talks about massage at the withers.

Workouts at home

Many women prefer Anna Kurkurina's weight loss program because of its simplicity and accessibility. The Ukrainian fitness trainer has developed a set of exercises that will help get rid of fat deposits in any problem areas.

In her weight loss method, Kurkurina pays great attention to the fight against cellulite. But before you start training, you need to warm up, and after it apply a special anti-orange peel cream to your skin.

She suggests doing three simple exercises every day that will help enhance the effect of the product and quickly get rid of cellulite. You can easily do them at home:

• Jumping rope. It is believed that this simple exercise is almost the most effective in the fight against cellulite. But to achieve really good results, you need to jump for a long time - at least 15 minutes a day. If you feel very tired, you can take a break and walk around the apartment, but under no circumstances sit down.
• When the body has recovered a little from the load, you need to jump. In addition to getting rid of the “orange peel”, jumping rope will help you lose weight.
• Twisting the hoop. With its help, the areas where cellulite most often appears - the waist and hips - are massaged. In addition, hula hoop helps improve digestion and straightens your posture. The principle of performing the exercise is the same as with a skipping rope. You should spin the hoop for at least fifteen minutes. If it drops, it doesn't mean it's time to stop training. You need to lift it and continue to rotate it at the waist and hips.
• Entering the hill. To perform this exercise you will need a step or some kind of low bench or stool. You need to put one foot on it, then stand up completely and go back down. The exercise is repeated in a circle as many times as you can stand.

Regular implementation of this simple complex will quickly lead to a reduction in cellulite and will also help get rid of fat deposits.

Anna Kurkurina (neck area): no headaches

• 4 Anna Kurkurina, home workout for every day 4.1 Exercises for hands (Anna Kurkurina)
• 4.2 Anna Kurkurina: leg exercises
• 4.3 Anna Kurkurina: exercises for the buttocks
• 4.4 Anna Kurkurina: super exercise for back muscles

The causes of headaches may be problems with the collar area of ​​the back. Due to the accumulation of salts and fatty deposits in this place, the normal circulation of blood vessels leading to the head becomes difficult.

People who lead a sedentary lifestyle and those who spend a long time in one position, for example, at a computer, are most susceptible to such problems. In such cases, the neck and back are at risk of developing diseases associated with degenerative changes in the spine.

Anna Kurkurina: collar area of ​​the back withers: video training, exercises, exercises, gymnastics from her. All this can be found in this article.

Anna Kurkurina has developed physical exercises designed for the collar area, which will help get rid of debilitating pain in the head, withers and neck.

Interesting fact! Anna Kurkurina is a famous Ukrainian athlete and coach. She is a world champion in powerlifting and has a large number of records.

Conventional exercises are rarely aimed at working out this collar area. But to ensure the normal condition of the shoulder girdle and neck, special exercises for this area are required.

Exercises must be done standing:

1. The shoulder moves back and forth. In this case, the scapula is retracted to the spine as much as possible. Runs for 2 minutes. Dumbbells in hands. The body is held straight.

   

2. At the end of the exercise, be sure to stretch your neck as much as possible. To do this, lower your head down and place your hands clasped in your hands on the back of your head. Try to raise your head, but your hands should prevent this. You should feel the tension in your neck muscles. 10-15 seconds are enough for this.

Regular exercises will help get rid of salt deposits in the collar area of ​​the back and withers. See below for the necessary exercises, exercises and gymnastics. In addition to improving the motor ability of this part of the skeletal system, the overall well-being and functioning of the brain changes.

Exercises:

1. The shoulders and withers are worked on. The arm is bent and the elbow is pulled back as far as possible. Each hand makes a movement for 1 minute. When finished, stretch for 10 seconds. You can hang on the horizontal bar or, squatting slightly and lowering your head, place your hands under your knees.
2. The arm with the apparatus, for example, with dumbbells, is bent at the elbow joint, raised to the side and pulled back. The shoulder blade approaches the spine. Only the elbow rises to shoulder level.
3. Stretching. Straight arms raised above your head. Bend slightly at the waist. One leg is extended forward to the distance of the foot, resting on the floor. Knees slightly bent. If it is difficult to maintain this position, you can put your hands on your head. After 20 seconds, slowly rise and change legs.

Remember! By devoting 10 minutes of daily time to exercise, you can forget about headaches associated with impaired blood supply.

Recipes for quick weight loss

You can use the proposed options as dishes for the diet according to Anna Kurkurina’s method.

Pancakes for losing weight

For cooking you need to take the following products:

• milk – 200 ml;
• two tablespoons of bran;
• one chicken egg.

All ingredients must be combined and blended using a blender. The dough should not be too liquid; if it is not thick enough, you can add more bran. When you have achieved the desired consistency, you can start making pancakes. Pour a ladle of dough into a preheated frying pan and fry on both sides until golden brown. If you don’t want to eat empty pancakes, you can add cottage cheese or boiled chicken breast with mushrooms as a filling.

Protein cocktail

To prepare this drink you will need:

• milk – 250 ml;
• white from two chicken eggs;
• oatmeal - two tablespoons;
• natural yogurt – 100 ml;
• a tablespoon of honey.

Preparing the cocktail is extremely simple. You just need to immerse all the ingredients in a blender and beat until smooth. This meal option is ideal for those who have little time to cook and cannot skip meals.

Watch 3 protein shake recipes in this video:

Female athlete training principles

Anna Kurkurina's training is based on the following principles:

It's never too late to start exercising

It doesn’t matter how old a person is, 20 or 50. The main thing is a burning desire to achieve a beautiful and powerful body. Before training you need to warm up well

Without a warm-up, training will have no meaning. The burning sensation is the main indicator that you are doing everything right. If you want to achieve the desired result quickly, you need to plow. Rest during the approach is strictly prohibited. You cannot stay at the bottom point for too long, as this will reduce the effectiveness of the workout. It doesn't matter what your goal is, gain muscle mass or dry out your body. The main condition for success is regularity. You can't skip workouts. Exercises are selected individually. If an exercise is not suitable for a person, it is necessary to find a suitable one and perform it.

Lessons from Anna Kurkurina

Anna Kurkurina, a Ukrainian athlete, was recognized as the strongest woman on the planet and is an expert in powerlifting. This is a high-quality fitness trainer who works with women of different ages, sizes and health conditions using his own unique method for building muscle mass or cutting fat.

Not everyone can personally attend Anna’s training, but the trainer regularly posts videos on the Internet, so exercises from the expert are available to everyone, and they can be performed at home to get the ideal figure.

If you strictly follow the trainer’s recommendations, very soon, without even leaving home, you will be able to get toned hips and a beautiful stomach, and get rid of fat. In her videos, Anna Kurkurina talks very clearly about the features of drying.

Safety regulations

Despite the fact that Kurkurina positions her system as having no contraindications, caution and strict adherence to a number of rules during any physical activity are necessary. There are only six such rules, and remembering them is not at all difficult:

The beginning of classes is always a warm-up

Moreover, the warm-up is very easy and simple (which is especially important for scoliosis). The purpose of the warm-up is to warm up the muscles, which results in increased elasticity of the ligaments. As soon as you feel warm, proceed to the main training program

There is no need to increase the number of repetitions from the initial five to more than ten. But the load level should slowly but steadily increase. Completion of classes is a mandatory final part. Any sudden movements are completely prohibited: the main thing in Kurkurina’s treatment system is smoothness. If the patient suffers from scoliosis or is still a complete beginner, the use of additional external loads (for example, dumbbells) is also strictly prohibited. Selecting a set of exercises from all their huge variety is the prerogative of only a qualified specialist! Self-indulgence (especially with complex diagnoses) can cause irreparable harm.

Personal life

Engaging in heavy sports, accepting one’s masculine appearance, clothing style - all this becomes logical and understandable if you look at the person whom Kurkurina chose as her life partner.

For a long time, Anna hid her personal relationships from the general public. About five years ago, on one of the talk shows popular in Ukraine, Anna introduced her other half to the audience. Kurkurina's chosen one was a blond girl. Her name is Elena Serbulova. Despite the judgmental looks, the couple is happy.

There is information on the Internet that Anna gave birth to a son at the age of 41. This is hard to believe. To give birth to a child in 2007 and become a world champion in 2008 is very difficult even for a physically strong and resilient woman. In her interview with a Moskovsky Komsomolets journalist, which took place in 2020, the athlete herself denies having children.

She admits that she has dated men before, but those relationships never developed into deep feelings. And in her opinion, giving birth should only be from a loved one.

The boy, who is often seen with Anna at the gym and in personal photographs, is most likely Elena's son. This version is also supported by Kurkurina’s students.

Anna and Elena do not promote their relationship, which is unconventional for our society, but they are not ashamed of it either. They do not participate in lesbian parades or wave the flag of the LGBT community in an effort to speed up the cultural integration of Ukraine into Europe, desired by many. They're just happy. It happens.

Not everyone can understand and accept such a relationship. People's reaction is violent, rude, and categorical. Sometimes even absurd. The famous blogger Lena Miro, a fitness trainer with pumped buttocks and artificial breasts, published an entire post dedicated to Kurkurina. The world is interested in the question: should a man who has a sexual relationship with Anna be considered gay or straight? The post received dozens of comments. Needless to say, Kurkurina’s sporting achievements and her charitable activities, of course, are not so interesting.

The champion is used to criticism. She is not going to prove or explain anything to anyone. Anna considers herself a woman in a man's body. And it is in this body that she is comfortable.

Quick drying of the press and sides

In order to achieve visible results in a short time, the drying conditions should be as follows:

• Warm up well before each workout - do bending, squatting or other warm-up for 10 minutes;
• Do not exclude carbohydrates from your diet, but keep their amount to a minimum;
• Do cardio exercises about 3-6 times a week;
• perform exercises at an explosive pace and pause.

If you want your body to be in good shape, walk more, run, ride a bike around the city, visit the pool and aerobics.

To lose belly fat, you need to make sure that blood circulation accelerates in this area of ​​the body. This is necessary in order to accelerate metabolism, as well as destroy adipose tissue. It is believed that under certain conditions, adipose tissue is converted into glycogen.

This is a substance that fuels the body. Experts say that increased stress on the abs will increase blood flow, and accordingly the conversion of fat into glycogen.

But there are nuances: for example, to start the process of glycogen formation, training should last about 40 minutes, taking into account minimal pauses between approaches. The entire exercise must be performed clearly and correctly to achieve the effect. Another problem is that since you need to increase blood circulation, not every exercise will be good for losing belly fat, and they will need to be done with low amplitude.

Jillian Michaels' popular fitness course “Body Revolution”

A set of exercises must be chosen individually. The workout might look something like this:

• 40 minutes - doing abdominal exercises;
• 10 seconds - pause;
• working at full capacity;
• performing high-amplitude exercises.

Ideal exercises for drying your belly include:

• crunches on a bench;
• twisting in a vertical block;
• reverse crunches;
• Side bends with dumbbells.

Experts also recommend combining exercises with jumping rope.

Simple exercises for drying

Drying visceral fat is best done through interval training. When the body is actively working, blood circulation increases, which actively promotes weight loss. You can practice both at home and using video lessons.

For example, the one taught by Anna Kurkurina and other famous trainers.

The simplest and most popular exercises look like this:

• classic crunches - lift your body at an angle of 45 degrees, while lying on your back and bending your knees. At the same time, your hands should be behind your head, but not clasped; stretch this way 8 times, making an effort at the exit.
• exercise for oblique muscles - in a lying position with your hands behind your head, lift your left leg and try to touch your right elbow with your left knee, then vice versa. Repeat 8 times on each side.
• raising your legs - try to lift them one by one strictly perpendicular to the body while lying on your back. Repeat 6 times.
• vacuum - strongly draw in your stomach as you exhale and hold it for 20-60 seconds, do it several times.
• reverse crunches - pull your knees to your chest while lying on your back, legs and arms should be bent, with your hands on your waist. Repeat 10 times and make an effort as you exhale.

On the Internet

Kurkurina is registered on VKontaet and Odnoklassniki. Her pages on social networks are visited by a large number of people. Anna has more than 32 thousand subscribers on Instagram. She is open to communication.

On the Internet, she shares photos and videos from her workouts and gives practical advice to people who want to improve their figure. Feedback from her students is positive and even enthusiastic.

I’ve only been training recently, but I’m very impressed! The best trainer!

Kukla25

Her video tutorials are posted on YouTube, thanks to which thousands of women have the opportunity to exercise at home without spending a lot of time and money on the gym.

Mega positive trainer! I got hooked on her video tutorials. Drying exercises are just super!

GaliyA

Kurkurina pays special attention to working with children diagnosed with cerebral palsy and scoliosis. The gratitude of the mothers whose daughters and sons Anna helped is more eloquent than all expert assessments.

Thank you for your sensitivity and professionalism! I'm looking forward to new classes for children with cerebral palsy.

Kulinaluda

Anna does not talk about the details of her personal life, but this does not matter to the students who adore her. If an experienced and competent trainer helped you get closer to your cherished dream and find a slim body or relieved you of back and neck pain that had been tormenting you for a long time, then does it really matter with whom he spends his free time and shares his shelter?

Anna often participates in charity events, the proceeds of which are used to protect homeless animals. On social networks there are a huge number of photographs of her with pets who have not found their owners. Kurkurina is using the Internet to try to place them in good hands.