Exercises for the back of the thigh from Anna Kurkurina

How does Anna Kurkurina's weight loss system work?

Anna, as a successful athlete and coach, has developed her own program to combat excess weight and improve body contour. To create the methodology, all knowledge about the processes taking place in the human body was useful.

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.

Reasons for the formation of a lump on the neck

The scruff of the neck is most noticeable in obese older people. There are good reasons for this. It is obesity , that is, excess weight, due to overeating and a sedentary lifestyle, that is the main cause of the formation of withers. In addition, the risk group includes the following factors:

• sedentary work in an office or factory, spending a long time in one position: in front of a computer, screen or remote control;
• irregular physical work, excessive sports activities;
• spinal injuries;
• curvature of the spine, incorrect posture;
• stress, nervous breakdowns;
• physiological and hereditary characteristics of the body;
• smoking;
• elderly age.

Nutrition according to the method of Anna Kurkurina

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.

Lesson order

Unlike the outer part of the thigh, the inner part decreases only when strength training and cardio training are combined. Cardio exercises are aimed at burning fat mass directly, and the muscles of the inner thigh are tightened thanks to strength training. In addition, the skin becomes toned. And in order for the result to exceed all expectations, you can use various additional training tools:

1. Weights.
2. Fitballs.
3. Dumbbells.
4. Expanders.
5. Gymnastic ribbons and others.

Before you start doing exercises on the inner thigh, you need to stretch your muscles well. In order for the training to be productive, you can do running, jumping rope, or just standing still before it; even active dancing will do. Be sure to remember to work on developing your knees, pelvic part of the thigh and stretch your toes through rotation. The approximate amount of time to warm up is 5-8 minutes.

Workout

An important component when losing weight, cutting or gaining muscle mass is physical activity. For good results, constant and regular training is required, which can be done both at home and on the street or in the gym. What should they be aimed at and how to correct problems with your figure? Anna explains all the information on fitness in detail for girls and guys in her gym classes and video training.

Warm-up

Before starting any training complex, it is necessary to warm up. This is done to warm up all muscle groups. Anyone can easily do these home exercises, regardless of their physical condition. What is included in the warm-up?

1. Rotation of the pelvis clockwise and counterclockwise.
2. At least 30 squats: the back remains straight during the exercise.
3. Tilt the body in different directions, the knees do not bend.
4. At least 30 jumps: the toes are pulled down, during this exercise it is important to stretch the body as much as possible from the floor, the knees do not bend.
5. Run in place, knees raised high.
6. Lunges with the development of bending the legs at 90 degrees while squatting.

After performing the complex, you need to listen to your body: a tingling or burning sensation should begin in the muscles. This means that the fat burning process has begun. If there is no such sensation, then the training must be repeated.

Body drying workouts

To change the appearance and improve the relief, exercises are performed to dry the body: the muscle groups of the abdomen, thighs, and arms are separately worked out. From Anna’s recommendations it follows that it is important to devote at least 40 minutes to training and all actions must be repeated with all your might, especially for a beginner.

Anna Kurkurina has developed workouts for the abdominal muscles. One of the best exercises requires certain skills and, preferably, an assistant who will hold the legs correctly. It works the rectus, transverse and oblique abdominal muscles. How to do this?

1. The person performing the exercise needs to lie on his side, with the leg that is on the floor bent at a right angle. The trainer sits on the exerciser's shin area and thus secures the lower part of the legs and knees from lifting.
2. The assistant holds the hand of the person, who at this time slowly lowers himself sideways onto the mat, but does not lie down, but hangs in the air.

3. After a few seconds, the partner rises.
4. Complication options: do not hold the coach’s hand, but after lowering your body to the mat, slowly do a “swallow”. That is, turn the body with the chest down, spread your arms to the sides. Then slowly lift your body from this position on your own.

This can be done 5-6 times, but it is important to maintain speed: everything should happen slowly, this will dry out the abdominal muscles. Abdominal exercises can be done 2-3 times a week: it is useful to create a training schedule, including days of rest from certain activities.

Work against cellulite

According to the famous sportswoman, simple home workouts that girls ever did in childhood and school help greatly in the fight against a well-known problem - cellulite. One of the most important conditions is that the duration should not be less than 15 minutes. What is included in the complex against deposits on the thighs?

1. Jumping rope works well as a cardio workout for weight loss.
2. Twisting the hoop. If the hoop falls off, you need to lift it back up and continue twisting. It massages the hips and waist well and has a beneficial effect on posture and digestion.
3. Steps to an elevated position (any chair or bench). The principle of operation: put a bench in front of you, put your foot on it, climb onto the bench and go back down. Repeat the exercise until you are very tired. To make it more difficult, you can do all of the above with dumbbells in your hands.

This complex will help quickly reduce fat deposits on the sides, buttocks, thighs and cope with cellulite.

System 100

Anna’s favorite workout is System-100. What does it mean? Any task is done 10 times in 10 approaches with short breaks of 20 seconds. Thus, a certain muscle group is worked well, depending on the chosen exercise. What is important?

• Do not rest for too long, otherwise the fat burning effect will be interrupted.
• Train with all your might.
• Pause the task in progress for a few seconds.

The load according to “System-100” is performed on various muscle groups: the abs, gluteal muscles and other areas.

A video of training using the 100 system can be viewed on Anna’s channel.

Starting a sports life is not easy, but in modern realities it is necessary. The physical condition of men and girls directly affects their health, not to mention their appearance. Training can be easily done at home, supplemented with classes at a fitness center; they are also suitable for experienced athletes. The main thing is to be motivated to exercise and monitor your nutrition properly.

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.”

httpv://www.youtube.com/watch?v=embed/316FsfR4fdk

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.

Drug treatment

If the disease has gone far enough and is accompanied by inflammatory processes in the muscles and ligaments, it becomes difficult to cope with it only with gymnastics and massage. It is necessary first of all to relieve pain and remove inflammation. A visit to a neurologist cannot be postponed; only after drug treatment can you begin health-improving exercises.

In particularly severe cases, surgical intervention is required.

All this can be avoided if, for preventive purposes, you regularly do exercises with Anna Kurkurina to strengthen the periarticular tissues of the spine. Gymnastics classes guarantee a surge of vivacity, energy and good mood.

Finally, some friendly advice from Anna: lose weight, everyone who carries extra pounds, change your lifestyle, move more, swim, balance your diet, normalize your sleep, regulate your exercise and be sure to do daily exercises! Remember that your health is in your hands.

Drying the body with cognac

Fitness trainer Anna Kurkurina claims that there is one interesting recipe that can reduce the size of your figure in a short time. The woman recommends drinking cognac with lemon. According to her, this drink is popular among athletes who are preparing for upcoming championships and helps them quickly lose weight.

Drying with cognac and lemon allows you to achieve impressive results; it helps burn subcutaneous fat. According to Kurkurina, in just two weeks, your waist size can be reduced by 4 to 5 centimeters. To do this, you need to drink one hundred grams of cognac every evening before going to bed, snacking on lemon. The fruit should be cut into slices and eaten all of it.

Of course, you don’t need to drink cognac all at once ; it is recommended to spread out the pleasure for at least an hour. Anna Kurkurina herself says that she dried her body in this way for two weeks. The positive effect on the figure of this alcoholic drink in combination with lemon is that they neutralize each other’s not-so-pleasant properties, producing a powerful fat-burning effect in tandem.

We recommend reading about the burpee exercise for weight loss. From the article you will learn about the benefits and harms of burpees, the technique of performing the exercise, and options for complicating it.

And here is more information about weight loss exercises for every day.

The weight loss technique of athlete Anna Kurkurina is increasingly gaining popularity among women. If you follow all the rules, you can lose 5 kilograms of excess weight in two weeks. But you need to pay equal attention to both diet and physical activity.

Meaning for humans

The lump in the collar area looks like a fold of fat or cartilaginous formation. It is easy to feel and diagnose yourself . The withers are located between the 6th and 8th cervical vertebrae.

In fact, in the initial stage it is a clot of lymph.

At this stage, timely measures can completely eliminate the disease and prevent its serious complications .

Then osteochondrosis develops: the trapezius muscles become asymmetrical, the vertebrae experience uneven loads, blood circulation and lymph exchange are disrupted. There is an active accumulation of lymph and adipose tissue, destruction of intervertebral tissues, stiffness of neck movement, crunching in the spine, numbness of the fingers, dizziness and, as a result, pain.

Pain is a symptom that finally forces a person to see a doctor and hear a disappointing diagnosis: osteochondrosis or, even worse, a herniated cervical vertebrae. The danger of this disease is often underestimated. Osteochondrosis can cause very serious vascular diseases. Blood supply and venous outflow are disrupted, which affects memory and mental abilities and causes severe headaches. The quality of life changes significantly for the worse. The pain can simply be relieved with analgesics, but it is impossible to eliminate the cause itself with the help of medications .