Zakhiwo loqheliso lomsebenzi ukusuka iqolo. Bubnovskaya ukubonisa ahlekise emva

Eyona hlobo luqhelekileyo buhlungu iqolo. Le mizwa ekhathazayo lokuthintela imisebenzi yemihla ngemihla malunga ezisibhozo ekhulwini abantu abadala komhlaba wethu.

Sergey Mihaylovich Bubnovsky - umdali iindlela ezizezinye of zamathambo yeenkqubo zengqondo, abasungula umthambo ezizodwa ukuze amkhulule iqolo. Banceda ukuphelisa izifo ezingapheliyo kwenkqubo musculoskeletal ngokusebenzisa oovimba zangaphakathi komzimba womntu.

iindlela ezizezinye

S. M. Bubnovskogo unako kubizwa uhlobo nguvulindlela amayeza. Wacela ubuchule kuvumela ukuze bawubuyise umguli kwintlungu kuhlolwe iminqweno kwamalunga kunye nezihlunu. Oku, ubuyisela mntu ubomi obuqhelekileyo ngaphandle utyando kunye nokusetyenziswa kweziyobisi.

Isiseko iminyaka emininzi yomsebenzi kumgaqo uNjingalwazi Bubnovskogo nokusebenzisa intshukumo (kinesitherapy). Oku enye indlela yokungenelela yomntu wesithathu, iyazingenela amandla engaphakathi eziphilayo. Le ndlela ivumela recovery ikakhulu yesigulana nemikhosi yakhe.

Umfutho uphuhliso kule ndlela yaba Bubnovskaya kumava akhe. Emva ukulimala ezinzima ezifunyenwe kule ngozi, oogqirha kwangaphambili abakhubazekileyo ubomi elide bakhe. Kodwa lo mfana akazange anikezele yaye, emva kweminyaka self-wabaphilisa.

Kakuhle eli inkqubo enye

Kwimeko izikhalazo ze isigulane phezu iqolo , oogqirha ngokuqhelekileyo isincomo yokuphepha ntshikilelo ni ukuphumla. Nangona kunjalo zingawucongi kwirejimeni akunakwenzeka ukuba kungakhokelela ekubeni umntu ube nempilo.

Inikezela enye indlela Dr. Bubnovsky. Isiseko intshukumo yakhe semvelo unyango kunye nokusebenzisa kunye neentlungu ngasemva, iyasebenza iintsimbi ezikhethekileyo. Ukusebenzisa izixhobo eziveliswe unjingalwazi Bubnovskogo, ilahle ngomonde a nokudumba kwezihlunu ngoyena intlungu. Kwakhona ngexesha uqeqesho nabaqeqeshi ezizodwa kuza isantya sokuqukuqela igazi kwindawo ingxaki.

ubuhlungu umthambo umva Bubnovskaya Kucetyiswa ukuba abantu kuphela. Zinceda kwaye njengenyathelo lokuthintela abo akukho sifo. Ukusebenzisa le ndlela - yinto ukhetho elifanelekileyo ukuze wonke. Ngapha koko, izigulane zabo Bubnovsky ezikhethiweyo ngumfundi, ofanele kakhulu entsonkothileyo labo, nto leyo azisinyangi isifo namalungu lomqolo.

Ukuthandwa methodology of ugqirha odumileyo kwakhokelela indalo yakhe inani elikhulu leenkqubo zempilo. Kuba ukuphunyezwa yabo ayifuni kwinqanaba ekhethekileyo qete. Ngokwahlukileyo koko, xa uninzi lweenkqubo zaso zonyango kuthathelwa ingqalelo iingxaki zabantu abadala.

Ngaba imithambo, ukuba buhlungu umva, wena kunye neencwadi Professor. Umbhali iipeyinti zonke iintshukumo ulwimi lula noluqondakalayo, isalatha kulaa imfuneko self-discipline and amaxesha imithambo ukuphucula.

Uqheliso for iqolo Bubnovsky icebisa ukwenza nakanjani. ukuphunyezwa akufuneki ukuba zilibaziseke nkqu phambi ukushukumisa engonwabanga.

enkulu isicelo

ubuchule therapeutic Bubnovskaya inceda:

- osteochondrosis;
- arthrosis;
- Ithemba intervertebral;
- radiculitis;
- coxarthrosis;
- somoya;
- kwemigudu yomoya;
- imikhuhlane;
- migraine.

Kwakhona, i-Dr. ubuchule odumileyo kunceda ngokukhawuleza ukubuyisa impilo ngexesha kwisimo kwexesha post-traumatic.

unyango kwalapho

Intlungu umva kwenza kubomi bemihla eninzi kabi. Ukuphelisa le meko Bubnovsky ugqirha lithethelela ukuba iphuhlise isethi olulandelenayo. Xa intlungu umva, ijoliswe nokubuyiselwa futhi engaphezulu ekuphuculeni ukufundiswa kwemisebenzi weentshukumo yomqolo.

Njengoko enye indlela ye umthambo ukuphelisa nobunzima? Ukuze uqonde oku, kufuneka ukuba uyazi ukuba yintoni ebangela iqolo.
Kwimeko apho umonakalo intlala okanye kwemisipha kummandla ochaphazelekayo ukuqala ukukhusela umsipha. Bathi isivumelwano, yaye kutheni iintlungu kwenzeka. Ixesha lihamba, yaye loo mntu kwakhona. Kodwa ukuba izihlunu hayi luyasebenza entsimini ekujoliswe ngezifo, ukuba buthathaka kwaye ukumelana ayisendim yangaphambili umthwalo, nokuba ezincinane. Ngelo xesha, yaye kukho yakhawuleza, bazisa ubuhlungu.

Imfundiso uGqirha Bubnovskaya kumgaqo ukubomeleza uyekelela izihlunu, kwakunye nokuphuhliswa omzimba. Ilaphu ezinamandla kuphela uyabasindisa intlala kunye umnqonqo ekonzakalisweni, kodwa kakhulu ukuze awomeleze.

imithambo iqolo yenziwa ngokubanzi. Noko ke, sibaphatha ilula kwaye ziqulathe iimpawu yoga, umzimba kunye Pilates. Abaqeqeshi kwakhona Bubnovskaya kuyimfuneko kwabo abaphethwe kwekhono of ODA. Ezi amaqokobhe ezizodwa ukuba izigulane ukuba afumane kuyimfuneko ukuba umthambo.
Ukuba unayo iqolo, yintoni ubonisa ukuba bakwenze ekhaya? Makhe sihlolisise ngokweenkcukacha.

Aphambuke nokuphumla emva

Lo msebenzi luqala kwindawo zokuqala ngazitho zine. Kufuneka ukuba izihlunu zakho umva kwaye ukhululeke kubo. Emva koko, thatha umoya. Kwangaxeshanye emuva bend. Oku kulandelwa zingumphunga. Le emuva kujikwa ngexesha elifanayo. Wazithwala lo msebenzi ngesantya amaxesha ubuncinane mabini.

imisipha, elula

Ukuba iqolo, leyo usebenzisa kusafuneka siyenze? kufuneka wolule izihlunu zakho ukuze aphelise iimvakalelo engonwabanga. Isigulane iqala ukwenza umthambo, ngazitho zine, ehleli phezu unyawo lwakhe lasekhohlo nokunyanzelisa kanye emva. Kwesi sikhundla, kwaye wenze ekusoluleni izihlunu. Umlenze eseleyo kufuneka banduluka phambili, kwaye umzimba uvikivwa phantsi kangangoko kunokwenzeka. Imithambo kufuneka kwenziwe izihlandlo mabini. iinguquko umlenze inkxaso. Ngayo kwakhona ibamba imithambo-20 ubuncinane.

kumathambeka

Ngokuba le mithambo, isigulane kufuneka ngazitho zine, bawurhuqa umzimba phambili nangaphandle usebenzisa izihlunu bhanti.

Kwenziwa traffic data ngesantya lonwabu. Kubalulekile ukuba ugcine imali kwaye ulandele umoya.

Ukususela emva imisipha

Kwakhona le mithambo ziya kwenziwa ngazitho zine. I intshukumo lokuqala phezu siphefumla. Ngokuba komsebenzi wakhe isigulane tilts umzimba ukuya emgangathweni, eguqa iingalo zakho ngexesha elifanayo. On Umphunga umzimba ubuyela endaweni yaso yesiqhelo. Izandla oko kuyalungiswa, igxininisa isithende. Lo msebenzi, nto leyo uManeki ngokugqibeleleyo izihlunu emqolo, iphindwe izihlandlo ubuncinane ezintandathu.

press

Lo msebenzi luqala indawo uvaleke emqolo wakhe ngezandla zakhe ngasemva intloko yakhe. Eminye upgrades zenziwe lwezindlu. Ingqiniba Kukho imfuneko ukuchukumisa amadolo akho onke. Inani loqheliso ezinjalo ziya kwahluka ngokuxhomekeke ukomelela yesigulana. Ukuba bathe yenziwa okokuqala, esi sikhokelo iya kuba kwindawo efakwe kwi izihlunu eendaba. Kwixesha elizayo, kucetyiswa esomeleza umthwalo kunye nokwandisa ixesha ukusebenza kwayo.

Polumostik

Le mithambo ukuze iqolo nolusezantsi emva baqale ukwenza isikhundla uvaleke. Isigulana kufuneka Ukunyusa isinqe, uze emva koko kancinane zinokuwehlisa. Izandla ngexesha elinye kufuneka yayolulekele ecaleni umzimba. Kufuneka kukhunjulwe ukuba Ukuhlaziywa kufuneka izakwenziwa inhalation kwi imali amatyeli angekho ngaphantsi kwe mathathu.

imithambo encomekayo

Yibani Bubnovskaya ukusuka umthambo iqolo, yenzelwe abo ekuqaleni nje ukujongana nayo kinesitherapy. Motion umthambo olwenziwayo ukuba izigulane ukuba olule nokomeleza imisipha. Kwixesha elizayo, oku kuya kuvumela iinkqubo ezintsonkothileyo ngakumbi.

Ngaphambi kokuba uqalise iiklasi, zonke lwabaqalayo, kufuneka ufunde iingcebiso Bubnovskaya. Ugqirha odumileyo lithethelela ukuba eyidlalile ungatyanga nangaliphi na ixesha. Noko ke, eyona ezifunwa yi kusasa okanye emva kwexesha lomsebenzi.

Uqheliso kufanele kwenziwe ubuncinane imizuzu eli-mabini. A uphawu impumelelo yabo - ukubila. Emva kokugqitywa noqeqesho olufuneka unyango amanzi ngohlobo ishawa umahluko. Unako kwakhona wazisula nje itawuli abandayo kumanzi.

Uqheliso for iqolo kunye umva esezantsi okulungisekayo entsonkothileyo kakhulu nanoqhagamshelwano. Ngamnye kubo ngumphelelisi omnye. Yenza ithemba ukuba msebenzi iqolo kuya kuba kwaoko. Ukukwazi kulungisiswa njengoko amanyathelo aluncedo. Kwaba kuphela emva kuphuhliso beemvavanyo okulungisekayo isigulane angaya ngokulula ngesithunzi ezintsonkothileyo.

Ziziphi umzimba ziyacetyiswa kwabasaqalayo? Cinga ezinye zazo:

1. Le isigulane ohleliyo emva kwakhe. Xa uphefumlela ngaphakathi, kufuneka aphakame ucombulule isandla ngesandla. Ngaphezu koko, kufuneka kuwa njengoko siphefumla kwaye uthathe indawo yokuqala.
2. Ukwenzela ukuphumeza ukucocwa kunokuphefumla kufuneka abeke izandla zakhe phezu esiswini sakhe. Ngaphezu koko, bangumphunga amazinyo Zivalwé ebambe. Xa oku bekufanele ukuba isandi "PF".
3. umthambo esiswini ukuqala ukusuka kwindawo engqengqe ngomqolo ugobe amadolo. Ukuphakamisa umzimba kufuneka ntoni xa siphefumla. Okulandelayo, kufuneka ulahle umva unyawo elinye kwelinye kwedolo ujingi cofa kwikonw ngekona. Ngelo xesha linye aqalise ukusebenza iingalo. Ekhohlo iye ukufikelela idolo ekunene and vice versa.
4. Umsebenzi ilandelayo iqolo kufuneka izakwenziwa kwicala esigxininisa ngesandla. Nale ndawo yokuqala kufuneka uwukhuphe nokonyusa esinqeni. Emva koku ukutshintsha icala.
5. Ngokubhekele phaya, imithambo ezintsonkothileyo okulungisekayo kubandakanya ukulandelwa nokujikeleziswa zangasese. Kufuneka wenze phezu kwamadolo.
6. Ngaphandle ukutshintsha imeko yangaphambili, isigulane kufuneka kuwathulula umzimba emva naphambili.
7. Le ilandelayo kufuneka alale isisu sakho kwaye uthathe iinyawo zakho phantsi. iintshukumo ezifana alternate kunye lift umzimba.
8 Kuba eyeyomzimba elandelayo isigulane kufuneka ulale okwesibini ngecala lakho. Oku kulandelwa ngokuvela neentungo kokunqumama phakathi kwe maha. iintshukumo ezifanayo iyenziwa, yaye kwelinye icala.
9 Ngapha koko, imithambo ezintsonkothileyo okulungisekayo icebisa pushups.
10. Xa oku kulandelayo kufuneka uhlale phantsi uze uzame ukuba kuphela esihlunwini gluteal.
11. Le ilandelayo ivela umthambo iqolo - jinga umlenze emva naphambili. Senza, emi ngazitho zine.

Ukuyifundisa for lumbalgia oyingozi

Izigulane abaphethwe iintlungu eziqatha ngasemva, ukuzibandakanya inkqubo Bubnovskogo, zilahlwa ngokuyintloko akhiwa ukusuka kumgama ukugula bazibandakanye. Oku kungenxa ekomelezeni corset kwezihlunu. Ugqirha umthambo aphuhliswe idume lumngcungcuthekise umva, apho lwenziwa kuyi "crossover".

Ukongeza, ezi izigulane ziyacetyiswa kunye nemisebenzi ekhaya. Yintoni apho Bubnovskaya ndinyana ahlekise umva? Ugqirha odumileyo lithethelela ukuba yonke imihla:

1. Hamba ujikeleze igumbi ngamadolo akhe, ngoxa ugxininise ezandleni.
2. Lala ngomqolo yakho, ephethe izandla zakhe eyolukileyo inkxaso. Okulandelayo, nikhuphe ukunciphisa umlenze isisu sakhe. Ukuba iintlungu inobulali, ukuyeka lo msebenzi ayikho imfuneko yoko, kodwa iiklasi ntofontofo kakhulu ukuba irhoxisiwe.
3. Lala ngomqolo yakho, izandla, babambelela emva intloko yakhe enqabeni yomkhosi. Imilenze ngexesha elinye kufuneka maxa emadolweni. Akukho ukwahlulwa zeekawusi ukusuka emgangathweni kufuneka kuvuswa umzimba ongasentla.

Ngalinye ukuzilolonga ezichazwe ngasentla kufuneka uphindaphindwe amaxesha ubuncinane mabini. Emva yokuduka isiphumo kabuhlungu ngesiphumo kwempixano esisigxina kwi bar.

Xa intlungu engathethekiyo ngexesha umthambo Bubnovsky ugqirha ucebisa phantsi umva Somrhaqa itawuli ebandayo. Oku kuya kuvumela ixesha ukuphelisa ubuhlungu.

ubuchule practice lwezonyango kinesitherapy wambonisa nemiphumo emihle iintlungu. Oku kubonakala ngokuthi ucutheko ukuthanjiswa izihlunu.

Musa ukuboyika njengokungathi ntofontofo ekuqalekeni zakhiwo yezonyango Bubnovskaya. Eneneni, isiphumo kwezonyango le nkqubo iya kuba kuphela xa ingqondo sithi kusetyenziswa Ukwehla kwezihlunu kwezihlunu. Ukoyisa intlungu kuya kuphucula nokushukumisa umnqonqo kwaye enze corset eyomeleleyo yendalo umva.

Kodwa kwangaxeshanye, kufuneka kukhunjulwe ukuba ukuqaleka bomelele ngokusebenzisa indlela kinesitherapy engenakwenzeka. Kulo mzekelo, bantu kufuneka athintele elininzi iintlungu encediswa iziyobisi, uze kuphela aqalise ukwenza imithambo olungiso.

iingcebiso jikelele

UGqr Bubnovsky uthi nokuvulwa emzimbeni wakhe, umntu ngamnye kufuneka wasondela ngokubanzi.

ubomi bakhe kufuneka abekhona nje kuphela bonisa kunye nomsebenzi umzimba. Ukusebenza kwalo msebenzi uza kuba phezulu kakhulu ukuba:
- ukuqhuba iiklasi emoyeni evulekileyo;
- ukuqinisekisa ukulala kwindawo engena umoya;
- ukwenza umthambo ekuseni mihla le;
- nihambe zihlangu;
- lisele ukuya neelitha ezintathu ulwelo ngosuku;
- ukufikelela yokugquma uthabathe isiphango umahluko;
- uyeke ukutshaya kunye notywala;
- Yitya ukutya okunempilo.

Nceda umva yakhe ebhedini kunye nemfuneko. Ngapha koko, phantse isinye kwisithathu ubomi umntu uchitha ephupheni. Esililini wayengekho iyimfuneko yokuqala ukuvela intlungu, kuyimfuneko ukuba akhethe umatrasi ekunene. Kwakhona ukuba indawo apholile ubuthongo. Asazi singacebisi elele isisu sakho. Ngoko kuyimfuneko ukuba Wayitsala entanyeni, nto leyo eza kunika uxinezeleko engafanelekanga ukuba amalungu. Kungcono ukuba ulale okwesibini ngecala lakho okanye ngomqolo, ukugcina umqamelo umzimba wakho.

Emva ukulala ebusuku azifanele ngokukhawuleza nokuphuma ebhedini. Kufuneka ukuba azabalazele kwaye umzimba wakho ukuba uvuke. Loo ukunyuka bekuya kuba yothintelo elungileyo iingozi. Ukomeleza iqolo kuphakamisa kwindawo engafanelekanga ivili emotweni. Ukunqanda kuyaphela kufuneka ngokupheleleyo ukuseta esitulweni ngaphandle ngokuyityhala kude umva.

Khusela umva yakho kwaye kufuneka basebenze. Oku kuyinyaniso ingakumbi abo bachithe mihla yonke etafileni. yokuma okukhulu indawo leyo unobangela lokuqala iintlungu ngasemva. Uhlalele abaludingayo. Ngapha koko, ukugoba phambili ukwandisa uxinzelelo lomqolo. Ngaphezu koko, kubalulekile ukufumana waphakama etafileni emva kwemizuzu 45-50 zokusebenza. Kuya kuba ukuzilolonga elihle kwalapho.