Ukutshaja for Bubnovsky: umthambo ekhaya

Ngenxa zokuphila ungenzi nto, umsebenzi ungenzi nto, imiba zofuzo kunye nezinye izizathu, uninzi abantu abafumana iingxaki umva wakho, intamo kunye neminye imibutho kwinkqubo musculoskeletal. Yaye ukuba ekuqaleni kwakunzima ukusombulula le ngxaki, kukho ngoku indlela yokuqala ka Dr. Bubnovskaya. Loo nto yenza kube lula ukubuyisela umsebenzi ophambili isimiso. Kwaye ukuba wenze oko ngokwenene kwikhaya lakho obuqhelekileyo. Yintoni na intlawulo ngenxa Bubnovsky okulungileyo wena, isigqibo ngokwakho.

Yintoni na ke ophetheyo apha ekhaya?

Enoba sifo, uhlobo intlungu kunye nezinye iimpawu umntu, Ukuvuya womserbia lwenziwa ngendlela kwindlela yogcino lwamandla. Oku kuthetha ukuba lonke uqheliso lwemisebenzi zenziwa ngonyawo lonwabu okanye ngcathu, ngaphandle uphakamisa okanye iintshukumo ngesiquphe. Ukutshaja Bubnovskaya kwabasaqalayo yiseti amanyathelo ezijoliswe ekupheliseni iimpawu iintlungu, ukungalingani kwicala elinye okanye elinye. Injongo yezi exercises ezilula kwaye zifikeleleka - ukwenza iintshukumo zakho zezintlu.

Ziziphi iintlobo zezinto zenzeke?

Kuxhomekeka iintlobo zezifo kunye neendawo achaphazelekileyo umzimba ukwahlula ezi ntlobo zilandelayo imithambo yezonyango professional:

• Spine (kwimeko zokufota, ukudambisa kummandla empontshwa, Ridge, etc ...);
• idolo, igxalaba, hip, kunye namanye amalungu;
• entanyeni (osteochondrosis).

Njengoko ubona, uGqr Bubnovskaya ezibiza uyakwazi ukusombulula iingxaki ezininzi ezibonakala izigulane yobudala eyahlukeneyo.

ngokufuthi yenziwa njani?

Bubnovsky nje kuphela weza imithambo zabo zokuzonwabisa zonke izihlandlo, kodwa uzame yona ngokwakho. Ekugqibeleni wakwazi ukuba balahle ngesitulo esinamavili, kwakhona amphilise abanye. Noko ke, ngenxa elungileyo, ngokutsho umbhali, kunokuzuzwa kuphela xa inkqubo yemihla ngemihla kwisakhiwo efanelekileyo kuwe. Kungenjalo, intlawuliso umnqonqo ka Bubnovsky ukunika isiphumo buthathaka okanye okwethutyana kakhulu.

Ingaba kukho naziphi na Izimo okanye nezithintelo na apho?

Ngenxa yokuba indlela ngalinye yenzelwe athintele ingxaki ethile, iqulethe akukho Izimo. Noko ke, kufuneka kuqondwe ukuba zonke, umzekelo, kwinkqubo kwisimo postoperative kuphela ngamnye. Ngenxa yoko, ukuba abize Bubnovsky ngokwayo ezikhethiweyo ngumfundi, okanye Ukwenza ubukho umfundisi ofanelekayo. Umzekelo, ezi iingcali basebenza embindini ugqirha Bubnovskaya nomelo yayo. Abahlali of St. Petersburg zingafunyanwa kwi Vasilevsky Island, 5-Line, 70, yaye. Laon kuhola wendlela, d 14, Ukwakha 1, unobumba A. iiyure Working: ngoMvulo ukuya ngoLwesihlanu - ukususela 9:00 ukuya 22:00. ngoMgqibelo - ukususela 11:00 ukuya 18:00.

Ziziphi iingxaki zisonjululwe?

Ukutshaja for Bubnovsky - ukhetho olukhulu umthambo ukuze ukuphelisa intlungu kwamalunga, nto leyo ebenza ezithambileyo kunye inokusityeda, uqinisa. It ikuvumela ukuba ukuthintela okanye ukwehlisa uphuhliso samathambo, osteoarthritis, sifo, flatfoot.

umnqonqo Complex kunceda ukubuyisela ukushukumiseka emva izigulana kwimiphumo zokufota, osteochondrosis, Ithemba intervertebral. izakhiwo ezithile entanyeni ukuphelisa iingxaki ezifana "umhlolokazi elisemqolo" okanye "Crest". Ngokufutshane, yonke le mithambo kuphele iintlungu, ukulungelelanisa yomqolo, imphathe amalungu nje ukwenza ubomi lula.

imisebenzi elula ukuze amkhulule iqolo

Lonke complex iqulathe ukuzilolonga 6-7. Bonke bephela lwenziwa phantsi ngokusebenzisa ekhukweni esikhethekileyo yoga okanye nayiphi na enye ngeso lenyama. Into yokuqala ukuyenza - ukufumana ngazitho zine (ukwenza kugxininiswa izandla amadolo). Okulandelayo, basezela kwaye batyedi umva. Kwi siphefumla, arch lakho kwelinye icala. Xa yoga, lo msebenzi ubizwa ngokuba "kati." Phinda intshukumo kwi Tsalani kunye nokukhupha amaxesha 15-20. Musa ukulibala ukuba zonke izenzo zakho kufuneka zibe mpuluswa ezicothayo.

Omnye umsebenzi luncedo, esiquka isigxina Bubnovsky ebizwa ngokuba "yokunabisa inyathelo." Isebenza ukusuka kwisiseko Pose (khumbula indawo yangaphambili ekuye kwagxininiswa izandla amadolo). Goba umlenze lakho lasekunene kwi kwedolo kuhlale phezu kwayo, ushukumisa ubunzima umzimba kwicala elinye. Atsale unyawo ekhohlo ukuya ngapha, ndisiya ngezantsi kwaye ngaxeshanye uprinte isandla sakhe sokunene. Ngenxa yoko, isandla sasekhohlo uyabaleka umlenze ngqo. Iqhwa kule ndawo imizuzwana embalwa kwaye ukutshintsha indawo izandla neenyawo olungaphesheya.

Ekwenzeni lo msebenzi, zama ukoyisa intlungu uze wenze itshukumo yakho kangangoko kunokwenzeka ngexesha ngalinye. Inani kophindo ukuba indlela enye - 20.

Ukutshaja ukusuka osteochondrosis of Bubnovsky: "elophayo 'yaye ukususela emva

Lo msebenzi olandelayo ubizwa ngokuba "zokumpompa". Kuthathela wayeka emadolweni kunye nezandla. Okulandelayo, kufuneka ukutyhala omncinane back ngamadolo abo benze umgama ngakumbi phakathi izandla zenu neenyawo. Emva koko landela ngenyameko ekusoluleni phambili, kushenxisa uxanduva phezu kwezandla. Phinda isenzo izihlandlo 5-6, kodwa kulumkele Wayitsala ngexesha elifanayo ngasemva.

Kulo inyathelo elilandelayo, uye emva yokuqala yangaphambili, agobe iingalo zakho (as in push-ups), uwukhuphe, sinciphise umzimba phantsi. Ukuba kumphantsi kakhulu, onokolula iingalo, ukuthoba isinqe umva emva kwakhe, Yolule izihlunu emqolo. Le meko kufana pose umntwana ukusuka yoga. Uphinde amaxesha 5-7. Le kwitshaja Ithemba enkulu. Ngokutsho Bubnovsky, njengokuba ubona, akukho nzima ukuyenza. Eyona nto ibalulekileyo kukuba ayidingi izixhobo zonke iindlela inokwenziwa ekhaya.

I elula esiswini kwaye asuse isinqe

Lwenziwa ukusuka kwindawo uvaleke emqolo. Kulo mzekelo, imilenze zigobile emadolweni waza uxinezeleko kwi unyawo. Okulandelayo, kufuneka babeke phantsi izixhobo zawo ngesihlwitha entloko, nasesilevini sakhe kunye namandla icinezelwe ngokuchasene esifubeni. Inyathelo elilandelayo ukuze uphakamise umzimba ongasentla (njengoko xa zokumpompa press). Zama ukuba ukhipha iincakuba ukusuka emgangathweni nokufikelela ukuba ngengqiniba kwamadolo. Kuyaphawuleka ukuba inani kophindo akupheleli. Landela kuzo kangangoko kunokwenzeka.

Lo msebenzi elandelayo - ukuba siziindleko kakhulu ukuba amalungu (Bubnovskaya kuba akukho nto ebizwa ngokuba 'imicimbi ngokudibeneyo master "). Yenziwe isikhundla ilele. Buyela nentloko elele phantsi, imilenze bagoba emadolweni, yaye izandla zakhe usolule kumacala random. Ngomhla siphefumla ngamandla tyhala iinyawo emgangathweni uphose izinqe zenu phezulu. Bamba imizuzwana 1-2. Skrolela ezantsi. Uphinde amaxesha 10-30. Ekupheleni zakhiwo ingaphinda-phindwa amaxesha 2-3.

Eminye imithambo kuba namalungu

Esi sakhiwo enokwenziwa kusasa ngaphandle nokuphakama ebhedini. It ikuvumela ukuba uvukile ngokukhawuleza kwaye kutsha kwi usuku olutsha. Luqala nge stop. Ukulenza (zombini iinyawo ngexesha elinye), ekhohlo ne ekunene. Le intshukumo kufana izisuli kwi imoto. Ngoko uzame ukunyanzela ukusasaza iminwe yakhe uze ukungena. Phinda oku amaxesha 15-20. Okulandelayo, baqale ichaza uluhlu yokuma kwicala elinye aze emva koko kwelinye icala (ngalinye amaxesha 20).

Agobe amadolo akho. Yanjalo ukunciphisa kwedolo ekunene ukuya elunyaweni ekhohlo, ndoya ekhohlo - ekunene. Xa Isigaba sesithathu kufuneka enze uphuculo isinqe ukuya entanjeni i exercise "kati" ezintsonkothileyo. Ngoku ukulungele ukufumana nokuphuma ebhedini.

Imisebenzi elula entanyeni

Ukususa uxinezeleko ukusuka emqolo wesibeleko kuya kukunceda mali entanyeni Bubnovsky. Eyona nto ibalulekileyo kukuba ukwenza kuyinto snap. Okokuqala, guqa azigobe kwi izithende zakho. Ngaphezu koko kume phezu isithsaba. Vulela intloko yakho ekunene nasekhohlo. Ngoko zama ukuba intloko yakho zithambekele ukuya kwenye kunye nezinye emagxeni. ukutsala nje indlebe ziyenza njani, yaye hayi endlebeni yakho. Phinda kwicala ngalinye izihlandlo 5-10.

Yenza intloko isangqa kuzo zombini ezi ndlela yanjalo. Khawucinge nje iingcinga ukuba intloko - ukuba loo ipensile esikhulu asibonakalalisileyo uzama ukuchaza isangqa kwi eluphahleni. Eyona nto ibalulekileyo kukuba musa ukuzama ulahle intloko yakhe. Emva koko kuqala ukuba uhlunguzele intloko yakhe emva naphambili. Phinda inani elifanayo amaxesha njengoko kwelemi ezidlulileyo ngenxa entanyeni.

Kuba Monwabisi amalungiselelo ngokubanzi-umlenze, ubambisa izandla zakhe iingalo kwindawo ezansi inxalenye ephezulu. Masithi umsinga yamanzi iqukuqela lula gwantyi phantsi. Relax.

Complex ne sciatica, osteoporosis kunye hernias

Inxaxheba kwinqanaba lokuqala, yima ngazitho zine. Emva koko jika intloko yakho kwaye ngaxeshanye abangenakujingajinga esinqeni ukuya ekunene. Tshintsha indlela. Phinda amaxesha 5-6 kwicala ngalinye. Emva koko uye umva kwindawo yangaphambili. Jikelezisa ezinqeni khosi nganye ngamaqela. Xa oku, ungakwazi ukudibanisa intloko. Phinda lo msebenzi izihlandlo 5-7.

Buyela kwindawo yokuqala. Kancinci agobe amadolo ekuyeni iinyawo, yimani iingalo zakho Wazolulela phambili. Ngoko ke, wenza ukukhanya luya ethambileyo umva. Ngoko ukuma ekuye kwagxininiswa ngezandla namadolo. Yandisa ingalo yakho yasekunene iye phambili niphakamise icala nje counterweight. Bamba kwesi sikhundla for akhawunti 4-5. Phinda kunye namanye ingalo nomlenze. Buyela yokuma somntwana, ihamba ubunzima bomzimba wakho kwi izithende zakho. Beka intloko yakho emgangathweni, ngeenxa ngasemva Wazolulela izandla zakho phambili.

Yiya udonga. Gcobisa emethini ngezantsi. Alale ngomqolo. Emva koko phakamisa imilenze yomibini, ekuye kwagxininiswa phezu kodonga. iintshukumo ezichanekileyo, ngokusekelwe izandla neenyawo, bakhwela udonga. Yiya ngoko kude kufike elo xesha lokwaliwa emqolo yakho empontshwa uzinze eludongeni kunye iinyawo zenu abayi kuvuswa phezulu. Iqhwa kule ndawo ngenxa akhawunti 4-5. Uwukhuphe kwaye uphefumlela ngaphakathi. Kwaye imilenze ngoko ngononophelo ezisezantsi emva intloko yakhe. Ukuze uphume yokuma kwanele ukwenza somersault ngasemva okanye lala ngecala lakho kwaye ukhwela.