Ukuhlola usebenzisa indlela ye-Bubnovsky

UDkt. Bubnovsky nguye owadala uhlelo olusha lwezokwelapha izifo ze-neurological and orthopedic ngaphandle kokusebenzisa ikhemisi, kanye nokuhlanganyela okusebenzayo kwesiguli kwindlela yokwelapha. Isiguli sithola ngenxa yamandla omzimba wakhe, okwenza uhlelo olukhethekile lokuzivocavoca Bubnovsky .

Le ndlela yokwelapha ibizwa ngokuthi i-kinesiotherapy, okungukuthi - ukwelashwa ngokunyakaza. Ngosizo lwezinyathelo ze-Bubnovsky, ungelapheki izifo ezijwayelekile kuphela zomgogodla: i-hernia ne- osteochondrosis , kodwa futhi i-polyarthritis, i-necrosis, i-postural disorders, kanye nokwelapha ukuxhomeka kwezidakamizwa. Okulandelayo, sizobuka izenzo eziyisisekelo ezingu-20 nguBubnovsky.

Isiyinkimbinkimbi sokuzivocavoca

1. Hlala phansi phansi kwesimiso ukuze ubambe imisipha yangemuva. Siphumula izinyawo zethu odongeni, izandla ziqonda isibambo. Uma izingalo ziphakanyisiwe futhi phambili kuqhutshwa phambili, umgogodla welulekile, ukugoba emuva, nokudonsa esifubeni, i-scapula iyaguquka. Ngesikhathi sokuhlela - ukuphuma kwemoya, ngenkathi uphakamisela izandla - ukuxhuma.
2. Kubantu abanokuqeqeshwa okuhle, uProfesa Bubnovsky uncoma ama-exercises ku-bar. Izindlela zokuqala ezithinta ukuphakama okuhlukile.
3. Ukuzivocavoca kokuqala kungenziwa kuphela nge-simulator, kodwa futhi nge-expander evamile. Silungiselela ukwandisa oku-2 odongeni, susa imilenze yethu uphinde ubuye konke, kufana nokusebenza 1.
4. Siba ngonyawo lwesokunxele kunoma yiliphi ibhentshi, umlenze wesibili uqondiswe phansi. Isandla sesobunxele siphambene nebhentshi, ngakwesokunene sithatha i-dumbbell bese senza ukulandelana.
5. Sidonsa ukulandelana kusuka ebhokisini elingaphansi. Ukuze senze lokhu, sihlala phansi, imilenze iqondile, uthathe isibambo sesimiso ngesisindo (noma lungisa ama-expanders ngezansi), bese wenza ukulandelana.
6. Siphonsa isikhwama kusuka ebhodini eliphansi elihlezi ebhentshini.
7. I-IP - ilele phansi, ibamba isibambo se-simulator noma i-expander ephansi. Ukuzivocavoca kunezingxenye ezintathu: ukulandelana ngengalo eqondile ngemuva kwekhanda, ukudonsa ingalo eqondile ohlangothini nokudonsa ingalo ehlangene.
8. Senza umsebenzi ongaphambilini, sihlezi ebhentshini elithambekele.
9. Sihlala ebhentshini, sibamba isibambo ngezandla zombili: phawula izingalo eziqondile ngemuva kwekhanda izikhathi ezintathu futhi uphakamise izingalo ezihlangene eceleni kwesifuba kathathu. Senza ukuphindaphinda okungu-20.
10. Phinda ukuzivocavoca 7 ngezintambo ezandleni lapho uhlezi, uqamba amanga futhi ume. Izikhathi ezingu-20 ngezinga ngalinye.
11. Sithwala ucindezela phezulu. Ngenxa yalokhu, sihlala emhlane wethu kumfanisi (expander), thatha ingalo yesiguli ngesibambo bese uyiphakamisa.
12. Silala phansi ebhentshini elithambekeleyo elibhekene nesimiso noma isimemezeli kude. Amandla abamba isibambo futhi ayiphonsa ngokuhamba kwamahlombe. Okufanayo kungenziwa ukuhlezi nama-dumbbells ezandleni zakhe.
13. Hlala phansi phansi wakho kumemeza. Amandla abambelela esisekelweni se-simulator. Sifaka imilenze yomabili simulator futhi kancane kancane sikhulise imilenze yethu "isikhundla" se-birch.
14. Beka ubuso kumfanisi, izandla ziyaqhubeka kunoma yikuphi ukusekela ngemuva. Imilenze ifakwe kwisimulator, senza i-flexion kanye nokwandiswa kwemilenze ngekhanda eliphakanyisiwe ekhoneni.
15. Lala phansi ngempendulo yakho, faka umlenze owodwa esibambini. Siphakamisa futhi sinciphise umlenze onamathiselwe.
16. Salala esiswini ngokubuyela emuva kwisimulator, umlenze owodwa unamathele kwisibambo. Siphonsa umlenze bese siyelulela ohlangothini, bese usiqondisa bese usidonsa phezulu.
17. Salala phansi, sibhekene nesimo simulator. Senza ukuphikisana noma ukujikeleza. Amandla abambelela ekusekeleni ngemuva kwekhanda, izingalo zisontekile. Amagogi anwetshwa yi-90 ° maqondana nomunye nomunye. Umlenze obuka phambili unamathele kwisimiso. Siphonsa lo mlenze, siwudonsele wona nakwaseceleni.
18. Silala phansi ebhentshini ngesisu. Amandla anamathele ekusekeleni, zombili imilenze ifakwe simulator, imilenze esuka emadolweni ekhuphuka emoyeni. Siphonsa imilenze emadolweni futhi singaphenduli.
19. Salala phansi, ngemuva. Ngesandla esinxeleni sinamathele ekusekeleni, isandla sokunene eduze komzimba. Umlenze wesokunxele uqondile, phambi kwakhe, umlenze wesokudla unamathele ku-simulator. Siqinisa umlenze, siguqa emadolweni, ikhanda bese sisa emadolweni.
20. I-IP - ukuma, izandla eziphethe isimulator, umlenze owodwa unamathele kusingatha bese wenza ukuguqula emuva. Phinda futhi umlenze wesibili.