Izenzo zokuzivocavoca ezithathayo zeBubnovsky

UDkt. Bubnovsky wakwazi ukuhlanganisa izici ezahlukeneyo zokuvuselela izivivinyo futhi, ngaleyo ndlela, wadala indlela yakhe entsha, eyingqayizivele yokwelapha izifo zesimiso se-musculoskeletal. Okuyinhloko yokuzivocavoca okuguquguqukayo Bubnovsky - ukwelashwa ngokunyakaza.

I-Kinesitherapy

I-Kinesitherapy iyi-analog yesiLatini egama lokuzivocavoca ngamalungu ngokusho kukaBubnovsky. Ekuhunyushweni kusuka ekuLatin - ukwelashwa ngokunyakaza. Ukunyakaza, hhayi imithi, i-corsets nokuthula. Akuyona into yokuthi ukuvivinya umzimba kukaBubnovsky kubizwa ngokuthi "okwedlulele", ngoba odokotela abaningi abanezifo zomgogodla babonisa ubuncane bokuhamba, ukuphumula okuphelele, ukuhlaziywa kwe-anesthetics futhi, kaningi, ukuhlinzwa. Ngakho-ke, zigcwala inkinga kuphela, ngoba izimpande zezifo zangemuva zise-hypodynamia, ngakho-ke kubalulekile ukuqondisa amandla akho ukuqeda ukungasebenzi.

Ukuzivocavoca okuhlangene - ukuphepha

Ezindaweni zokuzivocavoca okuguquguqukayo, uDkt. Bubnovsky ukhethe isisindo somzimba ngamunye ngesiguli ngasinye, kuye ngokuthi iphethini lesifo nesimo somzimba wesiguli. I-Gymnastics Bubnovsky iphephile ngokuphelele kumajoyina, ngaphezu kwalokho, umthwalo ekuzivocavoca uhloswe emisipha kanye namathoni, ngoba kusebenza ngomsebenzi wabo futhi badle amathambo namalunga.

Ngosizo lwemishini ekhethekile, njenge- Bubnovsky -MTB simulator , i-anti-gravity medium idalwe lapho kungekho ukucindezeleka kumajoyini, futhi lokhu kuvimbela isifo sofuba esingasetshenziselwa ukususwa.

Uma wenza ukuvivinya umzimba okuhlangene ku-Bubnovsky, isiguli ngaso sonke isikhathi sihambisana nodokotela ozobonisa umsebenzi futhi uzobona ukufaneleka kokusebenza kwakhe. Ukuze isingeniso, sizokwethula wena okuyinkimbinkimbi yezenzo Bubnovsky, kodwa ukuyibeka njengendlela yokuzivocavoca zokwelapha kuphela udokotela kuphela.

1. Sihlezi phansi, emilenzeni egobile, sisuka, sandla izandla bese siphefumula. Siya phansi - ukuphefumula okugcwele ngomsindo.
2. Ukuphefumula - izintende ezisezintweni, ukubiza umsindo "pf" ngokusebenzisa izindebe ezicindezelekile.
3. Beka ngemuva bese uguqula umshini. Amandla ngqo phambi kwakho lapho ephakamisa - exhale, wehla, izandla ngemuva kwekhanda (iqonde) bese ubala ezintathu.
4. Ukuphakama kwamapelvic - imilenze, ukuguqa ngamadolo, ukuhlukaniswa, uma siphakamisa i-pelvis sinciphisa imilenze yethu ndawonye. Ukuphindaphinda: 20.
5. Amandla ekukhiyeni ekhanda, imilenze egobile yawela futhi yahlulwa phansi. Siyanciphisa amadolo kanye nezintambo - izikhathi ezingu-20.
6. Ngaphandle kokuguqa imilenze futhi singabhidliki ilokhi, siphenduka ngakwesokunene, isandla esisodwa siphambene nesitezi, sesibili sihlala ngemuva kwekhanda. Senza ukuphakama kwe-lateral. Phinda futhi ngakolunye uhlangothi - iziphindaphinda ezingu-15.
7. Sinezozonke ezine, ukwesekwa ezandleni, imilenze egobile, i-caviar yadilizwa phansi. Senza ukugwedla njenge-pendulum ezinyawo zethu ukuphumula ezinkalweni.
8. Kusukela esimweni esandulele sabe sibheke phambili futhi sibheke ngokushesha, ngakho-ke siphindela ngesivinini esisheshayo izikhathi ezingu-15.
9. Sigcina isikhundla somzimba, siphakamise umlenze wesokudla futhi ngesikhathi esifanayo siphume izandla zethu. Phinda izikhathi ezingu-20 emlenzeni ngamunye.
10. Ifinyelele emuva emuva, i-pose yengane. Siphumuza imisipha yangemuva.
11. Sihlezi phansi, imilenze ihanjiswe phambili. Gcina izandla zakho phambi kwakho, khipha imilenze yakho uphinde uwele. Swayipha ucingo.
12. Siphendukela ohlangothini, sibheke phansi, sigijima ngomlenze ogobile futhi siqonde. Phinda izikhathi ezingu-20 ngezinyawo.
13. Salala phansi, izandla ziqonde ngqo ekhanda, imilenze iphakanyiswe i-90⁰ ukusuka phansi futhi iwela. Senza isiphakamiso nge-swing of hands forward. Siphinda izikhathi ezingu-20.
14. Silala phansi, sinciphisa imilenze yethu, sidlulisela amadolo ethu eceleni, izandla zethu ziqonde ngemuva kwekhanda lethu, senza iziphakamiso ezigcwele ze-trunk, sihamba phambili phakathi kwemilenze yethu. Ukuphindaphinda: 20.
15. Siphetha ngokuzivocavoca okuphumuzayo emhlane ophansi. Sifika kuwo wonke ama-fours, sidabula izinsika zethu phansi, senza imilenze nemilenze yethu.