UDkt Bubnovsky: umsebenzi Spine, ukuzivocavoca oluhambelana, iseluleko

abantu Bangaki emhlabeni abaphethwe iqolo! Physiologists bathi njalo izinkinga emuva - kuyinto izindleko wobuntu ikhono ukuhamba ngezinyawo ezimbili, ikhanda lakhe waliphakamisa. Futhi-ke, zonke izinhlobo isidalwa ukunethezeka kuthinte yethu emgogodleni akuyona indlela engcono kakhulu. Thina bangamavila, ukuhambisa kancane, eziningi ehleli ukudla - kungakho ngisho intsha ngokuvamile kwenzeka osteochondrosis, umbhunu intervertebral. Yini esingayisho ngesimo abantu asebebadala!

Abantu abake babhekana nazo, okungukuthi ezinzima ubuhlungu emuva, uyazi ukuthi kubuhlungu kanjani. Ngezikhathi ezinjalo, kungase kubonakale sengathi, sonke besizimisele ukunika othile ukuze afundise futhi ikutshele ukuthi balahle isishayo. Amafutha amaphilisi ukusiza kuphela isikhashana, bese Ukuwohloka kwenzeka futhi. Vivinya umzimba ngokomzimba scary ngoba ngisho wesaba ugovuze. Okwamanje, kukhona udokotela igama Bubnovsky. Umzimba for yomgogodla, zakha, kungasiza abantu ngisho mubi kakhulu. Ningakholwa yimi? Futhi ngeze! Funda ulwazi olunikeziwe kule athikili. Futhi beqala ukuthatha isinyathelo, ngoba, njengoba leli zwi esihlakaniphile: "Ngaphansi itshe kweqa ..."

Hlangana - Bubnovskiy Sergey Mihaylovich!

Ubani lo - Doctor Bubnovsky? Kuyaziwa ukuthi unesikhathi zobudokotela e wesayensi yezokwelapha kanye profesa umsunguli we kinesitherapy. Namuhla, ngemva kwakhe degrees amabini anamabini amawaka zokwelapha yimpumelelo, is ngokuphelele abazinikezele ekwelapheni zombili izifo oyingozi futhi ezingalapheki of the system zemisipha yomuntu. Sergei Mikhailovich ithola iziguli edala isikhungo Wellness eMoscow ihlanganisa ibhizinisi layo core nodokotela usebenza kuthimba "Kamaz-Master". Futhi indoda esisuka yena uthatha iqhaza abaningi rally imincintiswano. Nayi-ke - Dr. Bubnovsky. Umzimba for yomgogodla, futhi izincwadi eziningi empilweni, elaklanywa kuye zendiza i ukuqeqeshwa abantu abagulayo - lokhu kuyizithelo zomsebenzi wakhe.

Konke lokhu kwaqala kanye nengozi engaba inhlekelele. Sergei Mikhailovich ukuphila kwakusobala kangangokuthi kule minyaka engu-22 wayengumuntu yemoto ezinkulu, ngenxa yokulimala kabi cishe wayengasakwazi ukunyakazisa. Izibikezelo odokotela ledvumatako kakhulu, futhi le nsizwa waphoqeleka ukuba ufune izindlela zokuziphindiselela zokwelapha ngokwalo. Eminyakeni engaphezu kwengu-27, wazikhandla ukuze bathole impilo yakhe. Wenza-ke. Ngenxa yokuhlangenwe nakho kwethu ekubhekaneni udokotela isifo Bubnovsky athuthukile uhlelo yakhe yokwelashwa esisiza nsuku inombolo nenqwaba yabantu.

On yini indlela

Kuyini indlela? Into esemqoka lapha - ekwelapheni emalungeni ikholomu umgogodla esebenzisa ukunyakaza. Le nqubo ibizwa ngokuthi Physiotherapy. Ngokuvamile abantu abazizwa izinhlungu nokuphatheka kabi emalungeni, zama ngangokusemandleni ukuhambisa ukuqinisekisa esiphezulu nesineke umzimba ukuphumula. Odokotela bavame uyavumelana nayo, futhi zibeka ukwelashwa ngezihloko ezihlukene ne yokugcoba, futhi ngokuvamile ziqale sigcizelele ukuthi sibe kokungenela ngokushesha. Isikhathi esining impela, imisebenzi yenziwe uma disc herniated, kunenkolelo yokuthi lena cishe ithuluzi kuphela ezingakusiza enkingeni.

Kodwa uDkt Bubnovskaya indlela yakhiwe ngokuyinhloko nokuqedwa sokungasebenzi. Isiguli kwenza umzimba ukuvikeleka okukhethekile, okuyinto ocushiwe uma imisipha amancane ngokujulile ukuthi ubambe emgogodleni. Amandla le misipha wukuthi uma vertebra unyakaza noma zikhubazekile, icindezela ngayo amandla esabekayo, uzama ukubamba esikhundleni. Kule futhi kukhona hernias, phusha izinzwa, nokunye. D. Impilo kinesitherapy umzimba Ungasusa imisipha spasm futhi ubuyisele abagulayo amathambo endaweni.

Isakhiwo umzimba amaphilisi ezinhlungu

1. Zilungiselele kahle indlela Bubnovskaya. Jima inombolo emgogodleni eyodwa kokuqala lokuqala ne ukuphumula ngemuva, bese nge subsidence yayo. Ukuze wenze lokhu, uvuke kancane emadolweni, izintende uperaemsya phansi. Khona-ke exhale kancane engonxantathu phezulu emuva inspiratory flexes phansi. Senza konke kancane futhi ngokushelela izikhathi ezingu-20.
2. Ukuzivocavoca, elula imisipha. Udinga uvuke lakho konke okuhamba ngezine, khona-ke umpristi umlenze wesokunene ukuba aqhele uhlale phansi ngakwesokunxele. Sakhe sobunxele umlenze ukudonsa phambili ukuthi kukhona amabutho ngesikhathi esifanayo kucwila aphansi. Uma zonke izikhathi 20, ushintsho izinyawo, futhi musa 20 izivivinyo kuzokwenziwa.
3. Ukuqala isikhundla - emi ezinamaphiko ezihamba ngazo zozine. Torso ukudonsa phambili ngangokunokwenzeka, okhalweni noma kunjalo musa bend.
4. Manje, indlela yokwelula imisipha emuva. Ukuze wenze lokhu, hlala phansi lakho konke okuhamba ngezine, bese alo. On awumoya okhishwa ngamakhala, eguqa ngesikhathi izindololwane ngezandla zombili, sitsheke umzimba phansi. On the exhale esilandelayo, qondanisa izingalo, kuyilapho thina asonge izithende zakhe. Ukwenza 6 eziphindaphindiwe.
5. I motion elandelayo, okuyinto itusa Bubnovskaya indlela - Ukuvivinya for yomgogodla futhi ngesikhathi esifanayo ukuze abdominals. Lie emhlane wakho nge amadolo agobekile, izandla ngemuva ekhanda lakhe isilonda. Isiqu sawo ophakamayo phezu exhale ukuze izindololwane zakho uthinte ngamadolo. Kubantu ongaqeqeshiwe futhi okhuluphele, lesi sivivinyo okungaqale kuzwakale kakhulu eziyinkimbinkimbi. Ungasiza ngokwakho endizela izandla.
6. Senza "polumostik". Ukuze wenze lokhu, amanga emhlane wakho, izingalo amanga kanye umzimba. On the exhale, siphakamise okhalweni njengoba eliphezulu ngangokunokwenzeka phezu donsa ukwehlisa. Lokhu ukuhamba kungenziwa kuze kube izikhathi ezingu-30.

yokuzijwayeza oluhambelana

ukwelashwa emgogodleni-indlela umbhali Bubnovskaya indlela incoma eziqala ejimini ekhethekile oluhambelana. Kuyokusiza umzimba bashune fashion oyifunayo. Ready, saqala:

1. Hlala phansi izithende futhi ngenkuthalo ukuphefumula. On the donsa ku vuka wenze izandla senhliziyo isiyingi. On the exhale, ubuyele indawo yokuqala.
2. Ukuqhuba umoya ukuhlanzwa. Ngesikhathi esifanayo wabeka izandla zakhe phezu esiswini kanye ngokusebenzisa izindebe uvalwe onomfutho wenze umsindo "n f".
3. Yenza cindezela sokuprakthiza at inombolo 5 esahlukweni esedlule.
4. Ukulala kwakhe emuva yakho, siphakamise okhalweni phansi. Imilenze ibheke emadolweni.
5. Kufakwe eqenjini isikhundla yizikhukhula. On the exhale, esifubeni kanye nasemilenzeni ibheke ngesikhathi esifanayo ephakanyiswe. Kufanele uzame ukugcina amadolo akho bese izindololwane ndawonye.

Bonisa ngokuba izinyawo

ekwelapheni emgogodleni by indlela Bubnovskaya zizosebenza ngaphezulu uma isiguli kuzothatha ke umthetho ukwenza njalo lapha ngesikhathi lezi umzimba ezilula gaphambi ukuqinisa unyawo:

1. Lie emhlane wakho, izingalo kukhona emaceleni, imilenze iqonde, Babelana ehlombe-ububanzi ngaphandle. Izinzwane yanjalo bend bese edonsa esiphezulu zingaphazamisi kubo.
2. I. p. Ingabe iyafana ngenhla. Ukusebenzisa siqukethe izitobhi Ukujikeleza yanjalo udvweba umugca locondzile kwewashi.
3. I. n. Owabe. Izinzwane yanjalo encishisiwe yakhulela.
4. izinzwane ziya onomfutho sengathi ufuna phusha kubo into ethile, bese rastopyrivat bacondze etindzaweni letehlukene.

Kungani kubaluleke kangaka ukuyeka ekuqiniseni uhlelo izifo yomgogodla

Ake sixoxe ngezizathu zokuthi kungani indlela Bubnovskaya yokuzijwayeza kuhlanganisa umzimba eziyisisekelo ezifana ngokuba izinyawo. Into wukuthi ngezinyawo, kanye emalungeni iqakala, ukushaqeka wezinciphisi asetshenziswa uma uhamba, okuyinto kunciphisa umthwalo emhlane wakhe. Ziyakwazi amathambo 27, inani elifanayo kwemisipha 109 nemisipha. Futhi konke lokhu kudivayisi kufanele isebenza ngokuphelele. Eqinisweni, yonke into ihamba ongalungile, okwaphawulwa Yiqiniso, Uphatha kabi yomgogodla. Yingakho-ke kubalulekile ukuba uqinise usuthule nesineke.

Amakilasi ku simulators ekhethekile

Kukhona simulators yasekuqaleni, eye yathuthuka uqobo Bubnovsky. Umzimba for emgogodleni, okwenziwa ngosizo la mathuluzi ukukusiza ngokushesha ukubuyela impilo. Izifundo phezu Simulator odokotela abadumile ukwazi ukubuyisela ithoni imisipha emuva, uqinise uzimele kwemisipha, yena abuyele emalungeni walahlekelwa imisebenzi, ngcono kwegazi, kujwayeleke futhi ukusheshisa izinqubo kwamakhemikhali, uyoqeda ubuhlungu futhi amajaqamba, kanye neqhaza nokuvinjelwa kwezifo njengoba yomgogodla nezinye emalungeni emzimbeni.

Ukwelashwa ngokwendlela indlela usebenzisa Bubnovskaya ukuqeqeshwa ku simulators futhi watusa yalezo ziguli usanda wahlinzwa futhi kudingeka ukuvuselelwa. Iziguli eziningi bafunde kokuhlangenwe nakho kwabo siqu ukuthi Bubnovskaya Simulator kuyinto ehlukile enhle kakhulu ukuhlinzwa. Ukuzivocavoca ejimini libonisa kokubili abadala nezingane ngokufanayo. I lokususa kuphela wukuthi for imisebenzi efana futhi kuyomelwe ukuba ikhonze isikhungo ezikhethekile.

isincomo udokotela

Kunezindlela eziningana izincomo kanye namathiphu esinika udokotela Bubnovsky. Umzimba for yomgogodla, yebo, udinga ukwenza njalo. Kodwa akugcini lapho. Lapha, ngokwesibonelo, sonke ukuchitha ingxenye yesithathu ukuphila kwakho ngephupho. Ngeshwa, ngokuvamile kakhulu, emuva zethu ayikutholi ukuphumula ngokwanele. Ngakho yini okufanele uyenze?

1. Ukuze ukhethe kumatilasi ezinhle. Kuyacaca ukuthi angalali elithambile nicer okuningi, kodwa ezinzima kuyasiza kakhulu ngoba amathambo ethu.
2. Emuva okubi kakhulu, uma umuntu elele ngesisu sakhe. Kulokhu, entanyeni uzimisele phezulu, futhi umthwalo engadingekile yomgogodla. Isikhundla kangcono ingalali - ohlangothini noma ngemuva. Sebenzisa umcamelo esikhethekile umzimba, ngosizo yayo, ungakwazi ngokulinganayo ukusabalalisa isisindo emzimbeni.
3. Ngemva ingalali akudingeki ngokushesha ukuvuka embhedeni ngokuzumayo, kungcono ukuchitha isikhathi esincane kuso, ukuze indlela yokwelula kahle.

Ikakhulukazi abasebenzi ehhovisi

Indlela Bubnovskaya, ukubuyekezwa ezingase ugqozi okuhle, ngisho abantu abanezinkinga ezinkulu kakhulu nge yomgogodla, ngokusiza abaningi. Kodwa lesi sifo engcono kakhulu engokomBhalo yokuvikela, kunokuba aphathe it. Nazi ezinye izincomo ukunikeza kudokotela osebenza ehhovisi (laba bantu bevame iqolo ngenxa zokuphila sedentary)

1. Kubalulekile, lapho uhleli. Uma ungakwazi ukufaka uSihlalo ergonomic, ke izolandela indlela yekuma yayo. Imilenze akufanele sawela, futhi umzimba ukuncika phambili noma emuva, amadolo uzivumele zintengezele at engele kwesokudla.
2. Ikhompyutha yakho kufanele kube nehlo, ukuze singathwesi kufanele njalo aphansi noma aphakamise ikhanda.
3. Qiniseka ukuthi uthathe amakhefu iDemo njalo ngemva kwemizuzu engu-45, futhi phakathi naleso ungakwazi vuka wenze ukuzivoxavoxa kancane.

Bubnovskaya izikhungo

Bonisa hernia emgogodleni Bubnovsky weluleka ukwenzani izikhungo ekhethekile ngaphansi kokuqondisa abafundisi obhekana nazo. Kukhona ungathola iseluleko enemininingwane. Kuze kube manje, lezi zinhlangano wavula emadolobheni amaningi amakhulu yeRussia, inani labo njalo ziyanda. Ocingweni 8-800-555-35-48, ungakwazi ukuthola uma idolobha lakho isikhungo ezinjalo.

isiphetho

Awu, manje wazi okuningi mayelana Bubnovskaya indlela. Obonisa, okuyinto zichazwe kulesi sihloko, naphezu ukudlala yayo, ngempela angenza izimanga. A emgogodleni enempilo nezimo - ke ingenye izimpawu bobusha. Ngenhlanhla, ukufeza isimo cishe enhle yomgogodla kungenzeka nganoma isiphi yobudala. Wena nje musa ukuphelelwa ukholo wena ngezikhwepha zakho!