Anna Kurkurina exercises for weight loss in the gym

The essence and basic principles of exercises from Anna Kurkurina

What is the main thing in Kurkurina’s exercise system? As its creator herself says, it is a combination of sports, preventive and therapeutic effects “in one bottle.” Which, as a result, first relieves pain, then has a general strengthening effect and, finally, makes the back muscles strong and elastic, seriously relieving the spine and practically reducing the likelihood of diseases associated with it to zero.

The back exercises developed by Anna Kurkurina focus not on dynamic, but on long-term static load (the same principles, by the way, are one of the pillars of yoga) .
As a result, due to the slowly but constantly growing pressure on them, the muscle corset is strengthened faster, and the effectiveness of the exercises becomes higher than in the vast majority of other similar methods. All exercises in this complex - from the most gentle (intended for beginners and patients with advanced forms of scoliosis) to the most complex (used even by athletes of the highest class) are very carefully thought out. When they are performed regularly, everything is subject to stress, even the smallest muscles - primarily the back ones, and then in the neck, lower back and even the abs.

And, returning to the main principle of the system from Anna Kurkurina, we remind you that during training you will always be accompanied by not strong, but constant and very useful nagging pain sensations.

Negative consequences for the body

Withers is not only an aesthetic problem, but also a physical one. This neoplasm mainly affects women after 35 years of age. The appearance of such a “hump” causes a lot of troubles of a psychological nature, in the form of all kinds of complexes and self-doubt.

Also, with the appearance of the withers, unpleasant symptoms arise such as:

1. Headaches of unknown etiology. Often, doctors find it difficult to find out the cause of headaches. Such pain appears as a consequence of impaired blood circulation in the collar area. As a result, normal blood circulation in the brain is disrupted. To get rid of painful prolapses, you just need to disperse the blood in the collar area with the help of training developed by Anna Kurkurina.
2. Pain and unpleasant crunching in the neck area. Caused by salt deposition in this area.
3. Limitation of mobility. Fatty tissue and salts make the area of ​​the neck painful and limit mobility.

Causes of withers on the neck in women

Before getting acquainted with methods for eliminating the withers from the collar area, it is necessary to find out the reasons for its formation.

Not a single woman is immune from the appearance of an unpleasant protrusion of fat in the neck area; this also applies to men. This defect is not only unpleasant from an aesthetic point of view, but can also cause a lot of inconvenience.

Widow's hump or fat is the presence of metabolic disorders, blood supply and lymphatics in the area of ​​the 6-7 cervical vertebrae, which leads to the accumulation and growth of fat, and is the most important reason for the appearance of withers in women. Due to poor nutrition, the muscles in this area become hard, but should be elastic.

Watch a short video

https://youtu.be/hnZRPTYfPs4

The pathology has multifactorial roots; its development is influenced by:

• genetic characteristics of the organism;
• insufficiently active lifestyle;
• overweight;
• stooping, curvature of posture;
• cervical osteochondrosis;
• stress, anxiety, hard work, causing muscle pain and spasm;
• menopause, hormonal instability.

All of them are frequent companions of fatty growth on the back of the neck.

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.

Types of expanders for fitness and home exercises

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.

As for the issue of drying the press itself, Anna Kurkurina advises doing the exercises no more than once or twice a week. The expected results will be:

• fat deposits will decrease;
• the abdominal muscles will become stronger;
• the stomach itself will become flat.

To successfully remove fat from the sides and dry out the stomach, you can perform a workout according to this approximate plan:

• do a warm-up;
• jump rope for 10 minutes;
• perform V-shaped squats;
• perform the “plank” exercise (there are many variations of it, you need to choose the one that is aimed at working out the abdomen);
• do the “circles” exercise - raise both legs from a lying position and describe circles with them.

It is recommended to perform each exercise 8 times, and do not overdo it in training.

What the champion and former biologist Anna Kurkurina came up with for weight loss

The current world champion in powerlifting, Anna Kurkurina, was not always so pumped up and fit. In the past, an ordinary biology teacher and then a zookeeper, she never had an ideal figure. But by the age of 40, the woman decided to radically change not only her life, but also her physique. She developed her own weight loss program, becoming a role model for many women.

Champion's Diet

Anna Kurkurina talks about proper nutrition for weight loss at every workout. The athlete is not a fan of strict diets and cutting calories to a very low amount. Anna supports the idea of ​​fractional nutrition, including all vital micro and macroelements. The athlete insists on paying special attention to proteins, because “proteins” are the material for building muscle fibers. In turn, carbohydrates, especially fast ones, turn into fats.

Most nutritionists recommend starting your day with cereals, while Anya strongly advises postponing the iconic ones until lunchtime.

The daily diet for weight loss, compiled by an athlete for one day, is approximately as follows:

• Breakfast: scrambled eggs with cherry tomatoes, unsweetened tea;
• Lunch: favorite fruit;
• Lunch: buckwheat porridge with chicken chop, vegetable salad;
• Afternoon snack: a portion of low-fat cottage cheese;
• Dinner: baked sea bass, a glass of kefir.

If you can’t eat a full meal, you need to organize a proper snack with a protein shake, cottage cheese, kefir or any fruit. If one of the meals is completely ignored, the brain sends a signal to the body to store fat reserves in case of a “hunger strike.” This is why people who cut their diet to 1,000 calories a day or less do not lose weight.

One of Kurkurina’s main rules: “At least an hour should pass between training and eating.”

https://youtu.be/nvrjKsFx93Y

Panacea for deposits on the neck

The appearance of the withers, as mentioned above, begins with deformation of the muscles supporting the spine.
The health of the cervical spine depends on their condition and the elasticity of the ligaments. The easiest way to prevent the accumulation of lymphatic fluid is with daily exercises and special exercises, but even if osteochondrosis is already present, this is not a death sentence. There is an effective technique that can be used to successfully treat the collar area of ​​the back - the withers. An excellent exercise, a set of exercises developed by the famous fitness trainer Anna Kurkurina, can save you from problems. Together with massage, physiotherapy and medications, exercise can restore mobility and activity to the joints and muscles of the spine.

Exercises from Anna Kurkurina

The name of Anna Kurkurina is known far beyond the CIS countries. Her methods of treating the spine are recognized as very effective and recommended by leading neurologists and traumatologists; her video “Bright morning with Anna Kurkurina” is extremely popular and is intended to help millions of people suffering from osteochondrosis and simply wanting to get rid of the hated withers on their neck.
Just a few minutes of daily morning exercises for the collar area will allow you to never know or forget forever about lumps and fat folds on the neck. Any set of physical exercises begins with a warm-up:

• Light movements should warm up the muscles of the neck and shoulders. For one minute, quickly raise and lower your shoulders, while keeping your head down.
• Gradually weighting your arms with dumbbells or other devices, move your arms diagonally for two minutes. Shoulders raised and laid back, arms straight.

After a three-minute warm-up, you can proceed directly to exercises for the collar area:

• We hold dumbbells in our hands. Leaning slightly, make shoulder movements: forward and backward. The body is straight, the exercise is performed for two minutes.
• Then stretch for a few minutes: lower your head down, clasp your hands at the back of your head and try to raise your head, holding back this effort with your hands. There is tension in the cervical spine and, at first, pain. 4-5 approaches of 10 seconds are enough.

https://youtu.be/xTvRmmRq2B0

Removing the widow's hump on the neck with massage

The massage effect improves metabolic processes, accelerates blood flow to the damaged area, stimulates regeneration and produces many other positive effects.

To remove the withers on the neck with a massage, and how to cope on your own at home, we will study several massage techniques:

1. make stroking movements from top to bottom with your palm on the neck (you should not immediately apply too much pressure on this area, so as not to provoke an aggravation);
2. Lightly rub the skin with your fingertips, going down from the back of the head to the shoulders (if during rubbing you find pain points, don’t be afraid, you need to lightly massage them too);
3. make warm-up circular movements, again moving from top to bottom and paying special attention to fat deposits in the problem area;
4. sawing with the edge of the palm is not convenient to do on your own, ask your household to help;
5. squeeze the skin of the area of ​​the 6-7 vertebrae and forearm in the palm of your hand for a short time, then release and repeat on the other side (if possible, perform the movements with both hands at the same time);
6. At the end of the procedure, it is worth performing a series of calming movements. They can be stroking, light patting, pinching, which will ensure relaxation of muscle tissue. A slight burning sensation must be present.

Thus, the collar area gets used to increased blood circulation, which burns excess fat deposits.

In order to get rid of the cervical mound with a massage, regular rubbing, kneading, patting needs to be done more strongly.

Massage video from Anna Kurkurina

https://youtu.be/6CYe9TMOulc

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:

1. 
   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.

2. As soon as you feel warm, move on 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.
3. Completion of classes is a mandatory final part.
4. Any sudden movements are completely prohibited: the main thing in Kurkurina’s treatment system is smoothness.
5. 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.
6. 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.

Nutrition rules

As Anna Kurkurina has noted more than once, the basis for effective weight loss is a combination of proper diet and regular exercise. The woman herself formulated the basic rules that help to quickly cope with fat deposits:

• Anna insists on giving up hunger strikes. She explains this by saying that the body, which did not receive enough food and nutrients on time, will immediately begin to store everything in fat deposits with the very first snack. The optimal period without food, which will not harm you at all, is considered to be a time period of three hours.
• Anna Kurkurina advises choosing something healthy for snacks during a diet: fruits, dairy products, protein shakes.

• Contrary to popular opinion about the dangers of eating after six o'clock in the evening, the woman still advises eating in the evening. She gives the example of those who can find time for training only after work, and after exercise they definitely need to have something to eat.
• Despite the fact that many dieters consider porridge a healthy product, Kurkurina recommends avoiding it completely. The fact is that cereals contain a large amount of carbohydrates that can negatively affect your figure. The only exceptions to Anna Kurkurina’s diet are whole grain porridges, which require a long cooking time.
• Due to the fact that a woman’s body absorbs only 30 grams of protein per meal, the athlete suggests eating bars or protein shakes that contain it in its pure form.
• Under no circumstances should you eat immediately after finishing your workout. At least an hour must pass for the body to burn energy reserves.
• Anna Kurkurina recommends eating small meals during the diet. She claims that it is better to eat 5-6 times a day, but in small portions, so that the food is better absorbed by the body. In addition, the calorie content of each meal should not exceed 200 kcal.
• Carbohydrate foods are best consumed in the morning and afternoon, and in the evening you should pay special attention to proteins.

Girls and women who decide to lose weight according to Anna’s rules claim that on such a diet it is possible to lose five kilograms in two weeks. And if you combine it with daily workouts, you can lose even more weight.

Watch this video about nutrition before and after workouts:

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 4-5 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.

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.

https://youtu.be/aSQsCYUMcGo

Quick drying of the press and sides

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

We also recommend reading: Drying your hands Anna Kurkurina: achievements in fitness Exercises with Anna Kurkurina Removing the withers with Anna Kurkurina

• 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.

Anna Kurkurina, home workout for every day

Fans of Anna Kukurkina's method were able to quickly correct their figure. At the same time, the emphasis was on losing weight and strengthening muscle mass, without reducing their volume. At this time, the amount of fat contained in the body decreased.

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Physical exercise should be given at least 40 minutes daily. At the same time, you should adhere to proper nutrition. Training is carried out in an intensive mode with a large number of repetitions.

Hand exercises (Anna Kurkurina)

Arm workouts developed by Kurkurina are intended primarily for triceps. It is this part of the upper limbs that most requires correction, as with age it becomes flabby and takes on an unaesthetic appearance.

Warm up your hands first. Having clasped your fingers together, you make quick wave-like movements with your hands. Then the elbow and shoulder joints are connected.

To work this muscle, you should do each exercise 12-15 times. If the weight is not too heavy, then you can increase the number of repetitions to 20.

Exercises:

1. Take dumbbells. Raise your hands. In this case, the elbows should not diverge to the sides. Alternately lower your arms above the elbow and down behind your back. At this moment, the triceps (extensor muscle) works. Then join your hands and continue working in the same way. Make sure that your elbows point straight at the ceiling and your hands fall behind your back as low as possible.
2. Take a dumbbell in one hand and lift it vertically above your head. The second arm is bent behind the head, and the hand is placed on the forearm of the first. Lower your arm with the apparatus, bend your elbow to the level of the opposite shoulder, and then straighten it.
3. Squat down slightly, leaning forward a little. Bend your arms at the elbow joints and move them as far back as possible. Elbows raised above the back. Then straighten your arms. Moreover, the humerus should not move. At the end of the exercise, extend both arms behind your back and freeze in this position.
4. Push-ups are done in such a way that the triceps work. To do this, the hands rest on the floor at the level of the nipples. Do 10–15 push-ups.

Attention! According to the author, if a muscle ache after training, this means that the training was beneficial.

Causes of withers

The withers are a very unpleasant neoplasm in the area of ​​the 7th cervical vertebra. This pathology occurs when the connective tissue becomes denser with deposits of salts and fatty tissue.

Factors that provoke the occurrence of such a neoplasm include:

• Sedentary and sedentary lifestyle
• Incorrect posture
• Lack of proper physical activity on the cervical area
• Age, after 35 years.

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 .

We also recommend reading: Self-massage with Dubinina Drying hands Anna Kurkurina: achievements in fitness Exercises with Anna Kurkurina

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 .

Features and benefits of warming up before training in the gym

Anna Kurkurina: training in the gym

Carrying out training in the gym according to Anna Kurkurina’s method provides the most effective effect on the muscle groups being worked. A variety of exercise machines used for individual muscle groups simplify the training process.

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Kurkurina recommends visiting gyms and using exercise equipment to protect yourself from a traumatic situation. There is also the opportunity to study under the guidance of a trainer.

Here you can quickly lose excess weight by performing basic exercises on the machines, during which all the major muscles are worked.

https://youtu.be/gsXxvVmNvlo

Water is a source of energy and a weight loss stimulant.

One of the main principles of Anna Kurkurina's diet is the consumption of liquid in large quantities. The woman claims that water helps you lose weight. If the body does not receive enough fluid, oxygen begins to flow more slowly to the muscles, in addition, the rate of burning fat deposits drops significantly. Therefore, you need to drink a lot of water every day.

For the most effective weight loss, you should correctly calculate the proportions of fluid consumed. It is believed that you need to drink 1 milliliter of water for every calorie burned. Of course, everything is strictly individual. But a woman who regularly exercises and wants to lose weight needs to drink at least three liters of water a day on average.

Anna notes that not just any liquid will do. Preference should be given to clean raw water instead of boiled and distilled water. You also need to drink a glass every hour throughout the day.

Personal life

In previous interviews, answering questions about her personal life, Anna said that she did not feel the need for a strong male shoulder and was sure that she would not be able to meet a man who would win her heart. Not so long ago, Kurkurina seemed to realize her unconventional orientation, introducing her chosen one Elena Serbulina and her son to the public. There were a lot of photos online of the family spending time together, pictures from vacations.

Subsequently, the strongest woman regretted it. She faced people's gossip, especially after she broke up with Elena.

Now, judging by the photographs, Anna Kurkurina again has a close person in her personal life, although she does not comment on this.

https://youtu.be/U6obGbb2kw4

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.

Anna Kurkurina - exercises for weight loss

There is nothing more useful for losing weight than strength training, at least that’s what world powerlifting champion Anna Kurkurina thinks.
In principle, any exercise by Anna Kurkurina is suitable for losing weight, because the key to success is movement without interruption. However, by losing weight, Anna Kurkurina means training at the limit, as she herself says - the body loses weight only when you no longer have the strength to train, but you are still holding on. That's right, because as long as we have strength, the glycogen supply is not exhausted, but to burn fat we need to use it up, and at this moment it is most difficult to exercise...

In this case, we suggest you carry out a powerful body drying with Anna Kurkurina.

1. Take a 1-1.5 kg dumbbell, place your legs wider than your shoulders, and squat to a right angle at the knees. Dumbbell in the right hand, tighten the pelvis, make a turn to the left, stretching the right leg and straightening the right arm, foot on the toe. We come back and make dynamic turns. You should pay attention to the “additional rotation” of the hips, the angles of the knees and the extension of the arms. Repeat on the second hand.
2. We lower the dumbbell, kneel down, and rest our hands on the floor. The left knee is on the floor, we lift the right leg off the floor and stretch it back. As you exhale, rotate your right leg to the side towards your right hand at a right angle. The leg is parallel to the floor, the buttocks are squeezed, the amplitude is gradually increased. We change legs.
3. We get up and take a dumbbell. Feet wider than shoulder width, dumbbell in hand raised to shoulder level, body tilted, knees bent. As you exhale, stretch your arm with the dumbbell up, and as you inhale, lower it into the IP position. We change hands.
4. We take the position lying down, legs wider than shoulders. We step our right foot over our left, lower it onto our toes, then return to IP. Repeat on the left leg and alternate sides.
5. We fix the position of the support lying down.
6. We get up, repeat exercise 1 and exercise. 3 alternating 10 times each, then change hands.
7. For the next exercise you need a disc weighing 10-15 kg. Lie on the floor, sideways, knees bent at right angles. We place the disc on the upper knee and support our head with our hand. The knee is torn away from the lower leg, we perform 20 lifts without lowering the knee, then we fix the leg in this position with the disk for 20 seconds, and do 2 more similar approaches. Then we lie on our back, press the leg that worked, press it towards us, and relax the muscles. We turn over to the other side.

https://youtu.be/Xi2OLnso7JQ

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.

https://youtu.be/UpEmt62FjWc

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.

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.

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:

https://youtu.be/5oh8WHb7ydw