10 short workouts for beginners from Anna Tsukur in Russian language

Anna Tsukur loved by our readers thanks to the program Plank challenge in which the coach offers a short 8-minute video to strengthen abdominal muscles and tone the entire body. Today we offer you a selection of short workouts from Anna Tsukur for beginners in the Russian language, with which you can start to do at home.

Anna Tsukur mainly offers short workouts for 10-15 minutes with the weight of his own body (no equipment). Her classes will help you lose weight, strengthen muscles, get rid of sagging and cellulite. The secret of the effectiveness of training of Anna is that she practices the principle of interval training and uses exercises that utilize multiple muscle groups. The proposed selection program is suitable for beginners and intermediate level.

See also our other collections:

• Top 20 exercises for muscle tone with dumbbells by Heather Robertson
• Top 20 cardiovascular exercises for weight loss youtube channel Popsugar

General training rules:

• Always start exercise with a warm up and finish stretching
• Be sure to engage in sneakers!
• Try to train your whole body evenly and not just the problem area
• You can do one video, and you can combine several exercises into one program
• If you feel after class that load is not enough, you can repeat the video in a few laps or perform other training

Warm-up and hitch from Anna Tsukur:

• Warm-up before exercise: https://youtu.be/pRpqSbxq4xo
• Hitch after a workout: https://youtu.be/rwllzCqo27M

If you are just beginning to train, it is definitely recommended to watch these 2 videos from Anna Tsukur: how to squat and how to do lunges. If an incorrect technique of exercise that may seriously injure knee joints, ankle, pull a ligament or tendon.

• How to squat: https://youtu.be/RB5k42sHKwI
• How to do lunges: https://youtu.be/iymHQPTS9UA

10 exercises from Anna Tsukur for beginners

1. Effective workout for beginners (21 minute)

It is the compound exercises that involve multiple muscle groups, Exercise will help you accelerate the metabolism and tone the entire body. In this program you will find 7 exercises that are performed in the circuit of 50 seconds work / 10 seconds rest. The exercises are repeated in 3 rounds. Exercise: podpiski in place, lunge with rotation of the body, abduction legs back in the half squat, squat with rotation, plank with rotation, twisting in 3 sides, scissors on the press.

2. Exercise for buttocks for beginners (8 minutes)

This short exercise will help you tighten thighs and buttocks and get rid of problem areas in the lower part of the body. The program consists of 4 exercises that are performed according to the scheme of 30 seconds of work / 10 seconds of rest and repeated in 3 rounds. Exercise: deep squat on 1-2-3, lunge in place, squat + kick back.

3. AB workout for beginners (10 minutes)

This workout includes simple, but very effective exercises for the abdominal muscles. Crunches do not help lose weight, but they help tighten the belly, strengthen core muscles and back, get rid of flabby belly. The lesson is performed completely on the floor and includes 5 exercises for 20 slow repetitions. Optionally, repeat the exercise in 2 laps. Exercises: twisting, lifting housing + touch floor, turn the hull in a semi-sitting position, engagement of the leg by hand, alternating the leg lift.

4. Static training for legs and glutes (11 minutes)

In this exercise you will not need to jump, squat or swing legs, all exercises are performed in static. A great program to tone your legs and buttocks: simple, but very effective. Waiting for you 14 exercises for 45 seconds without rest: you’ll freeze in a certain position for the tension in the muscles of the lower body. Exercises (all static!): a squat, plie-squat, side lunge, wide squat, lunge, lunge at the knees, lift straight legs, relying on the elbows, gluteal bridge, bridge with raised leg.

5. Basic training on the basis of strips (8 minutes)

Plank is one of the most effective exercises for strengthening abdominal muscles, back and hands. If you are still difficult to perform a Plank challenge from Anna Tsukur, start to practice this video is for beginners. In this program you will find 4 straps that run under the scheme of 30 seconds of work / 10 seconds rest. The exercises are repeated in 3 rounds. Exercise: plank on elbows, plank on hands, plank on elbows with abstraction legs, plank on hands lead hands.

6. Exercise for buttocks: is it safe for the knees (15 minutes)

This workout will help you tighten the buttocks and make your butt elastic no stress on the knees. All exercises are performed standing on all fours, lunges and squats will not. When you run can put under the knees towel, if you have a thin Mat. In this program you will find 4 exercises on each leg, repeated in 2 laps. Each exercise is performed for approximately 1 minute. All the exercises represent a rise and the diversion of feet standing on all fours.

7. Workout for the inner thighs: it is safe for the knees (12 minutes)

This workout will help you tighten inner thighs which is a problem area for many women. The lesson is completely on the floor, so suitable even for those who have problems with knees or varicose veins. The training was held at the circuit 30 seconds work / 5 seconds rest, perform exercises in 4 rounds (two on each side). Exercise: raising the legs while lying on her back, scissors, assignment of the legs in position focusing on the hands, bringing the legs lying on their side, the springs lying on their side.

8. Intense TABATA-cardio for beginners (8 minutes)

This is a short TABATA training is perfect for beginners or those who want to Supplement their main occupation simple cardio load. Training is performed according to the scheme of 20 seconds work / 10 seconds active rest. Exercise (1 lap): the tilt to the leg, running with high lifting his knees, squatting + abduction legs back, running with high lifting of the knees, squat to the side, running with high lifting his knees, a slow burpee, running with high lifting his knees. Exercises (round 2): the tilt to the leg, pulling knee to chest in plank, squat + abduction legs back, knees to chest in plank, squat to the side, knees up to the chest strap, slow burpee knees to chest in plank.

9. Workout for beginners weight loss (8 minutes)

This is a great exercise weight loss suitable not only for beginners but also experienced dealing. The entire program is based on one simple exercise – walking to the bar (Anna calls them “lazy” burpee). There are 5 exercises, each exercise is performed 10 reps. The whole workout consists of 50 repetitions. Exercise: walking plank + knee-elbow, walking plank + knee-shoulder, walking to the bar + squat, walking the bar + turn to side plank, walking plank + deep lunge.

Burpee: features and benefit for weight loss

10. Cardio workout with no jumping and no running (30 minutes)

This exercise is perfect not only for beginners but also for those who do not jumping and running. The lesson is girlsgogames pace, so you can lose weight and get rid of excess fat. Also, this program is suitable for those who want to tighten the muscles of the thighs and buttocks. The training was held at the expense of the scheme the pyramid: the first round you perform each exercise 10 repetitions, the second round of each exercise 20 reps, then 30 reps, 20 reps and 10 reps. Exercises: squat, incline knee to chest, lunge forward, lunge back knee forward wide squat with rotation, deep lunge back on the forward swing.

These exercises Anna Tsukur suitable for beginners. But if you have a very weak physical training or there are serious contraindications for health, you better look at our selections of workouts:

• Top 10 video training on the basis of walk
• HASfit workout for beginners and people with injuries
• The workout’s low impact from Popusoi Natalia in Russian.

For beginners, slimming’s low impact workout