✅ Features of Anna Kurkurina’s “burn fats by drying” method. Workouts with Anna curkurina for drying the stomach and sides

Anna Kurkina is an athlete from Ukraine. The powerlifting champion was able to set fourteen records. In addition, the girl opened her own sports studio. Weight loss exercises from Anna Kurkurina have already helped many girls quickly get their bodies in order. Training with Anna Kurkurina is divided into fat-burning, intensive and full-hour.

The girl has training videos for both beginners and experienced athletes, whose main slogan is “Lose weight at home!” This is not just a quick aerobics routine: in her videos, Anna shares useful tips on healthy eating, healthy habits, body quality and warm-ups. There are already a lot of reviews on the Internet about classes with Anna Kurkurina. It is worth noting that these reviews are mostly positive.

Features of Anna Kurkurina’s method “Drying and burning fats”

Anna Kurkurina is the absolute world champion in powerlifting, the strongest woman on the planet, athlete and coach. She has developed her own training methodology, released a number of video lessons and runs her own YouTube channel. Anna's fitness system is suitable for both beginners and those who have already played sports before. Kurkurina’s “Drying, Burning Fat” technique is aimed at strengthening muscles and burning excess fat.

Anna Kurkurina: collar area of the back, withers

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.

Anna Kurkurina, exercises for the collar area

Exercises must be done standing:

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.
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.

Exercises for withers from Anna Kurkurina

Regular exercises will help get rid of salt deposits in the collar area of the back and withers. 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:

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.
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.
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.

The story of Anna Kurkurina

Anna is from Ukraine. Has a higher education majoring in biology. She worked at the city zoo, and in order to cope with heavy physical work, she began working out in the gym. Gymnastics and aerobics seemed too easy for the future athlete, so she began training with men. You can read more about how Anna Kurkurina lost weight here:

After some time, the girl herself became a trainer and began to develop exercises for adjusting weight. In 1998 she opened her own sports club. Anna successfully runs a channel on YouTube, where she shares new training programs and helps everyone who wants to get their figure in order. The method of losing weight with Anna Kurkurina is very popular, because in addition to effective results, the trainer captivates with her charisma, cheerfulness and kindness.

Constant training has made Kurkurina’s body look more like a man’s, but she’s quite happy with it. In 2008, 2010 and 2012, she was the overall world champion in powerlifting and fulfilled her dream of becoming the strongest woman on the planet.

A set of exercises for drying the body

According to the trainer, rapid weight loss does not mean exhaustion of the body. There is no need to chase instant results; physical activity should be constant. Drying helps not only to lose weight, but also to change the condition and volume of the body as a whole. Thanks to drying, cellulite goes away, the body becomes sculpted, and the volume of the arms, legs, abdomen, and thighs is reduced and thickened.

Anna Kurkurina's exercises are designed both for the whole body and for its individual parts. For example, an arm workout is performed using dumbbells. The exercises are simple, but they work out the necessary muscles perfectly and make the triceps “burn.” After training, do push-ups. Anna believes that you need to work to the limit, perform the maximum number of approaches, even if you are a beginner. If you can't go to the gym, you can do the exercises at home.

Before training, be sure to do some warm-up exercises. Drying your entire body with special exercises should take at least 40 minutes a day. An example of Anna’s exercises, which involve all the muscles of the body:

Place your feet wider than your shoulders and hold a 1.5-2 kg dumbbell in your hand. Perform a half squat (back should be straight, arm bent at the elbow, knees turned left and right). Turn your whole body to the left, bend your left knee at a right angle (it should not touch the floor). Place your right foot on your toes. Stretch your arm with the weight forward and return to the starting position. After this, change your hand and side of the tilt. Start with 20 times, gradually increasing the number.
Get on all fours, back straight. Stretch your left leg back and fix it in this position (make sure that the knee is not bent). After this, the leg is moved to the left all the way and returned to its original position. The leg should move parallel to the floor. After completing 20 approaches, change legs. After the exercise, sit on your knees and rest your hands on the floor. Turn your hips to the right, then to the left, stretching and relaxing tense muscles one by one.
Take the position as in the first exercise. Tilt the body above the floor at an angle of 45 degrees. You need to feel how tense your buttocks and back are. Take a dumbbell in your left hand, bend your arm at the elbow and sharply stretch it at the top, after which you bend it again. The same is done with the other hand.

Young years of the athlete

Anna Kurkurina was born on August 25, 1966. The girl spent all her childhood years in the working-class town of Kramatorsk, which is located in the Donetsk region.

Judging by the impressive appearance of the current champion, it is difficult to guess that Anna Kurkurina in her youth was frail, weak and absolutely indifferent to any sports. The main complex of adolescence is a masculine figure with narrow hips and a developed shoulder girdle. The girl always kept herself apart from her peers and preferred to tinker with animals.
After graduating from school, Anya went to the regional capital of Donetsk to study at Donetsk State University (now Vasyl Stus University), choosing the direction of biology.

After graduation, Anya moved to the city of Nikolaev, where she was hired as a biology teacher. The teacher spent her free time from school lessons at the zoo, which became the fulfillment of her old dream - to work with our little brothers.
Working at the city zoo greatly influenced the girl’s character and appearance. Every now and then she had to carry heavy food bags, clean enclosures, and even bottle-feed cubs who refused mother's milk.
Surprisingly hard work helped the future athlete gain confidence in her moral and physical strength.

How to lose weight quickly?

The most effective weight loss is achieved by training all major muscle groups. It burns a lot of calories and, as a result, you lose a lot of energy. Moreover, the exercises in these videos themselves cannot be called easy. The load is good, noticeable and corresponds to Kurkurina’s eternal principle - “muscles need to be surprised.” Her exercises for weight loss are intense movements that alternate with slow repetitions (the slower, the more the area of the body being worked is loaded). And in the end - what we need - losing weight with Anna Kurkurina!

One of the workouts is aerobic in nature. Boxing aerobics or tai bo burns 900 calories per hour, far behind exercises such as running or even jumping rope. If you don’t have a partner for these exercises, then just stand in front of the mirror and “fight” with yourself. By the way, boxing is also an excellent stress reliever, allowing you to throw off all the accumulated negative energy.

Many of Kurkurina's workouts can be done at home. But as a professional athlete, she cannot ignore the exercise equipment completely. One of these videos was filmed in the gym and will be useful to those girls and women who visit it.

Anna Kurkurina talks about how to quickly lose weight without neglecting the topic of nutrition. She talks about the need to follow a diet at almost every training session. If you regularly watch the Lose Weight Fast video, listen to the trainer, and do everything right, get ready to buy smaller clothes very soon.

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 return to jumping. 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.

Exercises for weight loss

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Anna Kurkurina: strength training

Exercises with dumbbells are not only available to men.

They are also effective for women:

Take a projectile in each hand. Lower your arms along your body. When squatting, transfer the load to your heels.
From the rack straight, dumbbells in your hands, step to the left and squat, stand up and put your foot down. Then repeat on the other leg.
The second exercise is made more difficult by bending the body 4 times from side to side during each squat. The arm bends at the elbow while bending.
A step back is taken. The knee is lowered as far as possible to the floor. Bend your arms at the elbow. Place your leg, lower your arms along your body.
The previous exercise is complicated by raising your arms with dumbbells up above your head during a squat.
From the stance, a step forward is taken straight, the body also bends forward. The arms are bent and pulled back as far as possible. Then take the starting position.
Sit down, lean on your straight arms. Stretch one leg back, resting on your toes, then change legs. Do 1 push-up on the floor. Return to original position.

Each exercise is performed 15-20 times. Perform 3 passes. After each of them, stretch all the worked muscles.

Anna Kurkurina's exercises, aimed at developing muscles, are gentle on the cardiovascular system and joints.

Between strength exercises, Anna advises jogging for 2-3 minutes on the treadmill. Since it is necessary to change strength and aerobic exercise.

Features of Anna Kurkurina’s method - We burn fat by drying

Anna Kurkurina's exercises are designed both for the whole body and for its individual parts. For example, training for the arms is done using dumbbells. The exercises are easy, but they work the right muscles perfectly and make the triceps “glow.” After the exercises do push-ups. Anna believes that it is necessary to work to the limit, to do the greatest number of approaches, even if you are a beginner. If you are not able to work out in the gym, you can do exercises at home.

Dear friends. We want to give some basic tips for maintaining your health.

It doesn’t matter when you eat: at night or before 18:00. The main thing is that the amount of Kcal consumed does not exceed the amount expended! Be young, healthy and happy!

Anna Kurkurina: warm-up before training

To prepare for classes, you should warm up the muscles in the neck and shoulders. Movements should be light, without tension.

The following exercises must be performed:

Warm up the withers muscles for a minute , raising your shoulders at a fast pace. The head is lowered down.
For the next 2 minutes, the same movement is done with weighting alternately with one and then the other shoulder, but not up and down, but diagonally. To do this, you can pick up dumbbells, books, and water bottles. Please note that the arm should not bend. In this case, the shoulder is retracted as far back as possible and rises up.

Weight loss technique from the famous champion and trainer Anna Kurkurina

For effective weight loss, it is important not only to balance your diet, but also to give your body physical activity. Specifically, correctly selected exercises will help achieve the desired result: strengthen muscles without increasing their volume, and burn excess fat tissue. This particular technique was developed by the world favorite in powerlifting and an excellent coach, Anna Kurkurina. The exercises, developed by her, are designed to quickly dry muscles and burn lipids.

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.

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.

Content

General information about the training system

Warm-up before training according to the recommendations of Anna Kurkurina

Anna Kurkurina: workouts for weight loss

Anna Kurkurina: training at home

General information about the training system

Anna Ivanovna Kurkurina is a Ukrainian athlete, absolute champion in powerlifting and coach. She set 14 records and opened her own sports studio. Kurkurina creates her own training programs (fat burning, intense, full hour), reveals the secrets of fitness and advises where to start for young athletes.

Kurkurina makes videos for both beginners and experienced athletes. You can find them under the tag “Anna Kurkurina training”. The athlete not only films a set of exercises with her assistants, but also shares useful tips about nutrition, body quality, warming up before training and healthy habits. Reviews about the training can be found on the Internet, social networks and even television programs - the vast majority of them are positive.

Warm-up before training according to the recommendations of Anna Kurkurina

Warming up is necessary both before heavy strength training and regular running. Untrained muscles hinder your activity and increase the risk of injury. Warm-up is necessary for every part of the body, both for the arms and the back, since all muscle groups are involved in the training process.

Warm-up plan:

circular rotation of the head. Do not tilt your head back too much to avoid squeezing the blood vessels and causing blurred vision;

cross your hands at the back of your head and press firmly to your head. Take a deep breath and begin to press your head into your arms crossed at the back of your head. Exhale and lower your head to the starting position. The exercise should engage the neck muscles and cause blood flow to the upper body;

turns the head left and right. At each turn, fixate for 1-5 seconds to better work the neck area;

stretching of the shoulder joints. The main thing is to use a small amplitude so as not to damage the joints. Gradually increase the amplitude until you feel slight pain;

body tilts. Place your hands at your sides and slowly bend from side to side. Start with a small amplitude to engage the abs and knees, gradually moving to a large one to feel the buttocks;

half squats. Beginners should warm up without weights; athletes can add weights or kettlebells;

working out the knees. Bend your knees and slowly draw a circle with them in different directions;

stretch your ankle. Pump on your feet or work your joints separately with rotating movements;

jumping jack or intense jumping. This part of the warm-up is necessary to engage the cardiovascular system and prepare it for an intense workout. This will prevent pain, discomfort and breathing problems;

exercise "Bicycle". Lie on your back, elevate your legs, and perform a spinning motion that simulates riding a bicycle. Try to work your legs as intensely as possible, press your knees close to your head and breathe evenly;

stretching. The total duration of the warm-up is 15-20 minutes. Stretching is a separate element and should be given at least 5-10 minutes.

From teachers to champions

Anna is a former biology teacher who became a three-time world champion in powerlifting. She was born and lives in Ukraine, after graduating from the biology department of the university, she worked as a teacher, and at the same time cared for animals at the Nikolaev Zoo.

This process fascinated her very much, but there was one difficulty - the big furry pets every now and then, like little children, wanted to cuddle with her or climb into her arms. Anna, who since childhood did not have a good figure and did not have any special strength, decided to pump herself up in the gym.

As a result, she became so interested in the classes that she left teaching and devoted herself entirely to sports. Its brief history is presented in this video:

In addition to participating in competitions and setting records, she became known as a coach (this is where her wealth of teaching experience came in handy). The woman generously shares her experience at master classes and has published a number of CDs with Do-It-Yourself training.

She takes part in television programs and runs her own channel on Youtube, where she posts numerous videos with workouts, which are aimed mainly at women, and stories about proper nutrition.

A positive, cheerful, optimistic woman is confident that everyone can change themselves at any age and at any weight. If there is a desire, everyone can get the figure of their dreams.

So what does Anna offer us?

Recipes

Protein cocktail

Ingredients:

250 ml milk;
100 ml yogurt;
2 squirrels;
2 tbsp. l. oatmeal;
1 tbsp. l. honey. Preparation:

Place all ingredients in a blender and bring to a smooth consistency. All! Such a nutritious and complete dish will help out when it’s time to eat, but there is absolutely no time to prepare.

Baked chicken

Ingredients:

400 grams of poultry fillet or breast;
150-200 grams of cheese;
2 tomatoes;
2 medium onions;
2 heads of garlic;
Seasonings (mixture of herbs, paprika, turmeric), pepper and salt to taste.

Preparation:

Chicken meat must be beaten, salted, grated with garlic and placed in a baking dish. Top with chopped onions and diced tomatoes. The dish is placed in an oven preheated to 200 degrees for 15 minutes. Afterwards, you need to remove the meat, sprinkle with grated cheese and place in the oven for another 7-10 minutes.

Features of Anna Kurkurina’s “burn fat by drying” method. Workouts with Anna curkurina for drying the stomach and sides

Features of Anna Kurkurina’s method “Drying and burning fats”

Anna Kurkurina: collar area of the back, withers

Anna Kurkurina, exercises for the collar area

Exercises for withers from Anna Kurkurina