UDkt. Bubnovsky wadala isisindo sokuzivocavoca okuvumela ukuba ususe izifo zomgogodla kanye namalungu. Akayinkimbinkimbi futhi wonke umuntu angayenza ekhaya. Udokotela uthi ngokubulawa kwesakhiwo esiyinkimbinkimbi, ungakwazi ukuqeda i- osteoarthritis , i-hernia, i-rhumatoid arthritis nezinye izinkinga.
Izenzo eziyinkimbinkimbi zomgogodla we-Bubnovsky
Abantu abaningi ababhekene nezinkinga ezinezimpumputhe kanye namalungu, akubandakanyi ukuzikhandla okwengeziwe, kodwa lokhu akusebenzi kuma-gymnastics ahlinzekwa yiBubnovsky, ngoba ayakhulumi. Ngemuva kwezinqubo ezimbalwa, ubuhlungu nezinselele zizophela. Ngaphezu kwalokho, ithoni ye-muscle izokwanda.
Usebenzisa iBubnovsky ukuze umgogodla ekhaya:
- Ukuzivocavoca kokuqala kuhloswe ukuphumula imisipha yangemuva, futhi ukuyenza, ume phezu kwazo zonke ezine, ugcizelela emadolweni nasezintendeni. Kubalulekile ukuphumuza, bese kuthi, ukuphefumula, ukugoba kancane ngemuva, bese-ke, ukuphefumula, kwenza ukuhlanekezela.
- Ukwelula emuva kufakwe ohlwini lwezivivinyo ezintathu eziyinhloko ze-Bubnovsky zomgogodla, ngoba kusiza ama-vertebrae ukuthi athathe isikhundla esifanele. I-IP ifana nokuzivocavoca kokuqala, kodwa kuphela izandla okufanele ziboshwe ezihlangothini. Uma u-inhaling, unyakaza umzimba phansi, uphinde uphume, uhlale ezithendeni zamadolo. Uma konke kwenziwa kahle, khona-ke kuzoba nesandla esifundeni se-lumbar.
- Ukuzivocavoca okulandelayo kubizwa ngokuthi "Ukukhipha igazi" futhi ekusetshenzisweni kwayo isimo sokuqala sihlala sinye. Inselele ukudonsa umzimba ngokuya phambili ngangokunokwenzeka. Kubalulekile ukugcina umhlane wakho esimweni sezinga, ngaphandle kokugoba ngemuva.
- I-LBK yeBubnovsky yomgogodla ihlanganisa nesinyathelo esilula. Hlala kancane emadolweni ugobile emadolweni, kanti umlenze wesokudla kufanele ususwe. Ekupheleni kokudlula, kubalulekile ukuphuma. Kubalulekile ukwenza konke kancane kancane, ngoba kungaba khona ubuhlungu obunzima.
- Ngokuzivocavoca okulandelayo, hlala emhlane wakho, futhi welula izandla zakho emzimbeni. Ukukhipha amandla, izandla kufanele ziphakanyiswe phezulu, futhi ngemva kokulungiswa, ukuvuselela, buyela ku-FE.
- Ukuze ukwelashwa komgogodla, kubalulekile ukwenza umsebenzi kaDkt. Bubnovsky okuhloswe ukululaza isisu. IP - hlala ngemuva kwakho, ulungise izandla zakho ngemuva kwekhanda lakho, futhi uguqa ngamadolo. I-Chin ilungiselele esifubeni, bese-ke, ekuphumeni komzimba kugoba umzimba, ukudonsa izimbongolo emadolweni. Phinda usebenze kuze kube yilapho kukhona umuzwa wokugubha emisipha yabezindaba.
- Kunconywa ukuba wengeze umsebenzi wokudonsa umzimba ngokudonsa ngezandla, okudingeka ukuthi uthathe ukubopha nge-raber noma i-loop. Hlala ebhandini ngezinyawo zakho, faka izinyawo zakho, uwabeke ehlombe, futhi ugcine iziphetho ezandleni zakho. Umsebenzi ukuphakamisa izandla zakho ngaphezu kwekhanda lakho.
- Ukuzivocavoca ngomgogodla kaDkt. Bubnovsky kuhlanganisa nokuvivinya umzimba. Ukuze uthathe isikhundla sokuqala, udinga ukuhlala phansi ngesisu sakho. Umsebenzi - ukukhipha, ukuphakamisa izingalo nemilenze, futhi ekuphumeni kwamanzi kuthatha i-PI.
- Ukwenza lo msebenzi, udinga ukuhlala ngemuva kwakho, welula izandla zakho emzimbeni, kodwa izinyawo zakho kufanele zibekwe ezingeni lehlombe. Umsebenzi - udonsa izinzwane zakho kokuqala, bese-ke, ngakolunye uhlangothi.
- Hlala emhlane wakho, uguqe ngamadolo akho, futhi izingalo zakho zihlukaniswe, zikhomba izintende zezandla zakho phansi. Umsebenzi - wehlisa umlenze, ngaphakathi kwethanga. Yenza okunye okunye okusebenzayo, bese kuthi omunye, bese omunye umlenze.
- Ukulala emhlane wakho, qala ngokunye ukucindezela impova yemilenze yakho, bese uwasakaze phezulu. Ungaphinde ujikeleze izinyawo.