Ukushaja for Bubnovsky: ikhaya umsebenzi

Ngenxa zokuphila umzimba, umsebenzi umzimba, izinto zenani elikhulu eziyifa kanye nezinye izizathu, iningi labantu ihlangabezana nezinkinga emuva, intamo kanye nezinye izitho of the system zemisipha. Futhi uma ngaphambili kwakunzima ukuxazulula le nkinga, kukhona manje indlela yokuqala uDkt Bubnovskaya. Lokho kwenza kwaba nokwenzeka ukubuyisela umsebenzi eyinhloko isimiso sokutshuza. Futhi ukwenza kube real ekhaya lakho umkhuba. Kuyini ukukhokhiswa Bubnovsky ikufanele wena, uzinqumela.

Uyini icala ekhaya?

Kungakhathaliseki ukuthi isifo, uhlobo ubuhlungu kanye nezinye izici ngamunye, ukushaja wenziwa endaweni mode okusindisa. Lokhu kusho ukuthi wonke umzimba kwenziwa lonwabu noma okusesilinganisweni, ngaphandle jerks noma ukunyakaza kungazelelwe. Ukushaja Bubnovskaya Wabasaqalayo iqoqo izinyathelo ezihlose nokuqedwa izimpawu ubuhlungu, ukungalingani kwelinye direction noma kwenye. Inhloso yalezi umzimba ezilula futhi kufinyeleleke - ukwenza ukunyakaza yakho ngomusa.

Yiziphi izinhlobo izinto zenzeke?

Kuye izinhlobo zezifo ezindaweni ezithintekile komzimba ukuhlukanisa lezi zinhlobo ezilandelayo yokuzijwayeza lochwepheshe bezokwelapha:

• Emgogodleni (in the case of ukugobeka komhlandla, izimpawu ubuhlungu esifundeni lumbar, bulala, njll ...);
• edolweni, ehlombe, hip, nezinye amalunga omzimba;
• intamo (osteochondrosis).

Njengoba ubona, Dr. Bubnovskaya ukushaja ongaxazulula izinkinga eziningi ebonwe iziguli zobudala obuhlukene.

Indlela ababevame ukucula?

Bubnovsky hhayi kuphela necebo yokuzijwayeza sokuzijabulisa bonke izikhathi, kodwa kuzame ngokwakho. Ekugcineni wakwazi ukuqeda sabakhubazekile, alulame futhi ukuphulukisa abanye. Nokho, umphumela omuhle, ngokuvumelana umbhali, bungatholakala kuphela uma ukusebenza nsuku zonke of the complex ofanele ngawe. Kungenjalo, ukukhokhiswa yomgogodla ka Bubnovsky kuphunyeleliswe ababuthakathaka noma yesikhashana kakhulu.

Ingabe kukhona Izimo noma imingcele khona

Ngoba indlela ngayinye yakhelwe ukuqeda inkinga ethile, iqukethe akukho Izimo. Nokho, kufanele kuqondwe ukuthi zonke luyingxenye ngabanye, isibonelo, kule nasezinkingeni ezilandela ngemva kokuhlinzwa inqubo nokuvuselelwa. Ngenxa yalokho, ukukhokhiswa Bubnovsky uqobo akhethiwe ngamunye, noma-ke eqala khona ofundisa oqeqeshiwe. Ngokwesibonelo, lezi zazi ukusebenza enkabeni udokotela Bubnovskaya nokumela yayo. Izakhamuzi Petersburg zingatholakala ku Vasilevsky Island, 5-Line, 70, futhi. Laon onguthelawayeka, d 14 Ukwakha 1, incwadi A. Ukusebenza amahora: ngoMsombuluko kuya kuLwesihlanu - kusuka 9:00 kuya 22:00. ngoMgqibelo - 11:00 kuya ku 18:00.

Yiziphi izinkinga isixazululekile?

Ukushaja for Bubnovsky - Ukukhetha olukhulu umzimba ukuqeda ubuhlungu emalungeni, okubenza babe ithambe futhi zazivuma, kuqinisa. It kukuvumela ukuthi uvimbele noma ukubambezela ukuthuthukiswa arthritis, i-osteoarthritis, sifo, flatfoot.

emgogodleni Inxanxathela kusiza ukubuyisela ukuhamba emuva iziguli emiphumeleni ukugobeka komhlandla, osteochondrosis, umbhunu intervertebral. izakhiwo Specific entanyeni ukuqeda enkingeni ezifana 'yomfelokazi idolo "noma" Crest ". Kafushane, zonke lezi umzimba okudambisa ubuhlungu, qondanisa yomgogodla, aphathe amalunga umane wenze ukuphila kube lula.

umzimba ezilula ukuze akhulule iqolo

Yonke eziyinkimbinkimbi siqukethe 6-7 umzimba. Bonke kuyenziwa phansi usebenzisa uhlaka esikhethekile yoga noma yimuphi omunye enamathela. Into yokuqala okumele uyenze - uthole ezinamaphiko ezihamba ngazo zozine (ukwenza Ukugcizelelwa izandla namadolo). Ngokulandelayo, donsa futhi ungagobisi indawo emuva. On the exhale, Arch yakho kolunye uhlangothi. Ngo-yoga, lesi sivivinyo ibizwa ngokuthi "ikati." Phinda ukunyakaza phezu donsa bese exhale izikhathi 15-20. Ungakhohlwa ukuthi zonke izenzo zakho okumelwe ingaphazamiseki futhi ibe kancane.

Omunye umsebenzi ewusizo, okubandakanya ophethe Bubnovsky ngokuthi "elula isinyathelo." It uyagijima kusukela base Pose (khumbula isikhundla eyedlule ne Ukugcizelelwa izandla namadolo). Gobisa umlenze wakho ngakwesokudla nedolo ahlale kuso, ezihambayo isisindo emzimbeni luhamba luye ohlangothini olulodwa. Donsa unyawo kwesokunxele eya ohlangothini, uya ngezansi futhi kanyekanye uzitholele isandla sakhe sokunene. Ngakwelinye ihlangothi, isandla sobunxele ivame ukuba umlenze ngqo. Misa kulesi sikhundla imizuzwana embalwa bese ushintshe isikhundla izandla nezinyawo ukuze okuphambene.

Njengoba sifeza lesi sivivinyo, sizame ukunqoba ubuhlungu futhi wenze okwenzayo ngangokunokwenzeka isikhathi ngasinye. Isibalo ezinikezwa oyedwa indlela - 20.

Ukushaja kusukela osteochondrosis ka Bubnovsky: "Ukopha" futhi ngilulekela emuva

Ukusebenzisa elilandelayo ubizwa ngokuthi "uzotshala". Luqala ngokunikela stop emadolweni nezandla. Okulandelayo, udinga push kancane emuva ngamadolo abo futhi enze ibanga nakakhulu phakathi kho andla nyawo. Khona ngokucophelela ulandele ngilulekela phambili, ukhulula umthwalo phezu izandla. Phinda lesi senzo izikhathi 5-6, kodwa qaphela ukuze agobe ngesikhathi esifanayo emhlane.

In the isinyathelo esilandelayo, phindela odlule yokuqala, agobe izindololwane yakho (njengoba e-push-ups), exhale sehlise umzimba phansi. Ukuba khona kanye ngezansi, qondanisa izingalo, yehlisa ukhalo emuva izithende zakhe welulele imisipha emuva. Lesi simo sifana ukuma kwengane kusuka yoga. Phinda izikhathi 5-7. Lena ishaja hernia okukhulu. Ngokusho Bubnovsky, njengoba ubona, akunzima ukukwenza. Into esemqoka ukuthi Akudingi imishini futhi zonke izindlela engenziwa ekhaya.

elula besisu futhi kwenza ukhalo

Ukwenziwa ukusuka isikhundla ezithandwa emhlane wakhe. Kulokhu, imilenze insaliwe emadolweni futhi wenziwa ukucindezeleka onyaweni. Okulandelayo, udinga ukubeka phansi izikhali zabo kule sekhanda lakhe, kwesilevu sakhe ne amandla yayicindezele esifubeni. Isinyathelo esilandelayo ukuthi siphakamise somzimba (njengoba uma uzotshala cindezela). Zama ukuhlukanisa izindwani kusuka phansi futhi sifinyelele for endololwaneni kwamadolo. Kuyaphawuleka ukuthi inani ezinikezwa akugcini. Landela kubo ngangokunokwenzeka.

Ukusebenzisa elilandelayo - kungcono icala elikhulu emalungeni (Bubnovskaya ngoba akusiyo ize ngokuthi "izindaba ngokuhlanganyela master"). Yenziwe sesimweni amanga. Emuva futhi ikhanda sidindilize, imilenze ibheke emadolweni, kepha izandla zakhe zibuye ngelulela izinkomba okungahleliwe. On the exhale ngamandla ibenze izinyawo phansi bese uphakamisa okhalweni lwakho up. Bamba i-1-2 imizuzwana. Skrolela phansi. Phinda izikhathi ayi-10-30. kungenziwa Ekupheleni eyinkimbinkimbi liphindwe izikhathi 2-3.

Ezinye umzimba for emalungeni

Lesi sakhiwo kungaba kwenziwe ekuseni ngaphandle kokuthola embhedeni. It ikuvumela ukuba ngokushesha uvuke bese uvula ku kosuku olusha. Luqala ngokunikela stop. Jikela kubo (zombili izinyawo ngesikhathi esifanayo), kwesokudla noma kwesokunxele. Lokhu ukuhamba ungathi wiper ku imoto. Khona-ke uzama ukuphoqa ingane ukuba basakaze iminwe yakhe bese ngawakhamela. Phinda lokhu izikhathi 15-20. Ngokulandelayo, aqale ukuchaza ububanzi yokuma kwelinye direction bese abe kolunye uhlangothi lwawo (ngamunye izikhathi 20).

Gobisa amadolo akho. Alternately ukwehlisa lesekudla ukuba unyawo lwesobunxele ke kwesokunxele - kwesokudla. In esigabeni sesithathu kufanele enze ngcono ukhalo futhi uqedele eziyinkimbinkimbi umsebenzi "ikati". Manje usukulungele ukuvuka embhedeni.

Izivivinyo elula entanyeni

Ukuze ususe ingcindezi kusukela yomgogodla wesibeletho kuzokusiza bakhokhise entanyeni Bubnovsky. Into esemqoka ukuthi ukwenza ke ilula. Ukuze uqale, beguqile sigobe izithende zakho. Ngaphezu kwalokho ukudonsa phezu umqhele. Kancane ujikise ikhanda lakho ngakwesokudla bese ngakwesokunxele. Ngemva kwalokho, zama ujikise ikhanda lakho ukuze sitsheke nenye ehlombe. Mane ukhiphe endlebeni ibhodi lemisindo, hhayi endlebeni yakho. Phinda ohlangothini 5-10 izikhathi ngamunye.

Yenza ikhanda umbuthano zombili izinkomba yanjalo. Cabanga indlela imicabango ukuthi inhloko - kungcono ipensela omkhulu ngawo ozama ukuchaza umbuthano ophahleni. Into eyinhloko ungazami ukuba baphonse ikhanda lakhe emuva. Khona-ke baqala anikine ikhanda phambili nasemuva. Phinda inombolo efanayo izikhathi izivivinyo okwedlule entanyeni.

Ukuze ukuphumula uhlele ububanzi emlenzeni, ekubambeni izandla zakhe izindololwane esimweni wehlise engxenyeni engenhla phansi. Cabanga ngokuthi unabantwana umfudlana Amanzi agelezela kalula esitezi. Khululeka.

Inxanxathela nge sciatica, ukukhumuzeka kwamathambo kanye hernias

Ngo esigabeni sokuqala, ume ezinamaphiko ezihamba ngazo zozine. Khona-ke ujikise ikhanda lakho futhi kanyekanye zivuleka okhalweni kuya kwesokudla. Guqula isiqondiso. Phinda izikhathi 5-6 ohlangothini ngalunye. Bese uya emuva isikhundla eyedlule. Zungezisa okhalweni yanjalo ngayinye amaqembu. Ngalokhu, ungakwazi ukuxhuma ikhanda. Phinda umsebenzi izikhathi 5-7.

Buyela esikhundleni sazo sokuqala. Kancane agobe amadolo ekufezeni izinyawo, qondanisa izingalo yakho welulele phambili. Ngakho, wenza ukukhanya elula ezithambile emuva. Bese ume ne Ukugcizelelwa izandla namadolo. Nweba ingalo yesokudla phambili uphakamisele uhlangothi njengoba counterweight. Bamba lesi sikhundla ngoba 4-5 akhawunti. Phindza ngaletinye ingalo nomlenze. Buyela emuva ukuma yengane, ezihambayo kunesisindo somzimba wakho izithende zakho. Beka ikhanda lakho phansi, round ngemuva welulele izingalo phambili.

Sondela odongeni. Sabalalisa mat ngezansi. Lala ngomhlane. Khona-ke phakamisa imilenze yomibili, ne Ukugcizelelwa odongeni. ukunyakaza Esinembile, esekelwe ezandleni nasezinyaweni, bakhwela ezingangeni. Move ngakho kuze kube isikhathi lapho izinzwa zakho lumbar oba odongeni futhi izinyawo zakho ngeke bavuselwe phezulu. Misa kulesi sikhundla ngoba 4-5 akhawunti. Exhale futhi donsa. Futhi imilenze lase ngesineke ezisezantsi emva ikhanda lakhe. Ukuze uphume ukuma kwanele akhiphe somersault nasemuva noma oyakulala ngazo ngohlangothi lwakho futhi enyuka.